T’was the night before Qing, leading the PAX

And I was just crawling into the ol’ Fartsack

When what should I hear but my phone start a’buzzin’.

T’was J-love asking if I wanted to go Ruckin’.

“Sure!” said I, “Whats the worst that could happen?”

Oh, the lessons I learn when my gums start a-flappin.

He brought a fierce beatdown, I think I broke bones.

So I’ve now blocked his number from my cellular phone.

And thus began the insane journey of YHC’s Gloomy Saturday. After a thorough #smokin’ by J-Love, YHC came in hot to an anxious PAX of 36 men ready to get better. Disclaimer (nailed the dismount) and off we go on a Double Applesauce mosey (shirts NOT required) to the Country Park gate for:


SSH x 20 IC

String Rippers x 15 IC

Steve Earls x 15 IC

Chinooks x 15 IC

Sungods x 15 IC

Unwind those Sungods x 15 IC

Unwind those Chinooks x 15 IC

5 Burpees OYO

Quick mosey down to the Lakeside’s Helter Skelter Shelter for:

The Thang

Tabata Work but at a 30:15 work to rest ratio. After all, this is F3. We don’t stop at the usual 20:10 Tabata. 30 seconds at 100% and then a 15 second break. HERE is an excellent Tabata Timer for your smart phone.

Do three sets of each exercise (30:15) before moving on to the next exercise. Once you complete a Cycle, enjoy a 90 second break before diving into the next Cycle.

Cycle #1

1. Squat Jumps

2. Merkins (diamond, regular, wide)

3. 1-legged Prom Date (right leg)

4. 1-legged Prom Date (left leg)

5. Mountain Climbers

6. Seal Jacks

*Get better TODAY!

Cycle #2

1. Drop Squats

2. Carolina Dry Docks

3. Lunge (right leg out)

4. Lunge (left leg out)

5. Peter Parker Mountain Climbers

6. Apolo Ohnos

*If not now, WHEN?

Cycle #3

1. Squat Jumps

2. Pickle Pushers

3. Bulgarian Split (right leg)

4. Bulgarian Split (left leg)

5. Slalom Mountain Climbers (ski jumpers)

6. Burpees

*Put your name on it!

Double Applesauce Mosey back to the shovel flag for some sweet, sweet water and:


Freddie Mercurys x 20 IC

Hold 6″ and then into a session of

Homer & Marge

Hold 6″ and then

Hello Dolly x 15 IC

American Hammers x 15 IC


– Take a peek at the Circle Time BB for Stage Fright’s service opportunity (building a retaining wall for Brooks Global Elementary

– Come support Splint for his VQ at the 8/6 Cornwallis’s Nightmare

YHC took the PAX out with a humble prayer to the Sky Q. Not everyone is born with legs, some that are can’t use them. Let us be reminded, with each step we take, we have been given a gift and it is up to us to chose to make an impact as we walk, run, crawl, roll through each day.

Fellas, being with you and serving as your Q was a gift I won’t be able to thank you enough for. Thanks for the daily dose of the #redpill


Tommy Boy

PAX: Tommy Boy

QIC: 07/30/16