On Friday night, YHC was contemplating what kind of beatdown should be given at Inside Voices.  YHC hasn’t been Q in quite some time, much less posted. #itshardtopostatsea. With the @F3Greensboro Twidda page coming alive about #BRR2016, this gave YHC some ideas to expound upon.  Why let the PAX (goats) up in the mountains have all the fun?

With the little grey cells coming alive, YHC put pen to paper and designed a beatdown to honor those at the #CSAUP #BRR. If they have hills to battle, Inside Voices can too. The PAX who posted at the #BRR are F3 heroes. The best of the best. Tough as nails. Perhaps next year for Stubing…

The all-powerful stronger than thou fartsack almost got the better of YHC. With 16 minutes before launch, YHC realized a grave error had been made. Wake up you idiot!! #Qfail. By the time YHC was backing out of the driveway, he realized the #mumblechatter for being late was going to be hot and heavy. #nogood. YHC made it to Inside Voices in a record 11 minutes from Summerfield.   (#itsnotvirginia.) Much to my surprise, the PAX were still circled up at 0601.5. Could there be a little reprieve coming? As YHC does the walk of shame from the parking lot to the basketball court, 3 for 1 announces the first exercise, the SSH. My man, 3 for 1 is holding down the fort, ready to Q on the fly. A truly excellent PAX, you couldn’t ask for more. 3 for 1 is a Sugar Ray with integrity by all accounts. #HIM. #hatetoseeyouleave.


Upon completion of the SSH x 20 IC, time to get down to business for the rest of the morning.

Warm a Rama (remainder)

Plank Jacks x 25 IC

Monkey Humpers x 25 IC

Windmills x 15 IC


The Thang part 1

Mosey down the path around the baseball fields to hill #1. PAX were instructed to Bear Crawl up hill and reverse Bear Crawl down.  Perform 15 Merkins at top of hill on road. Make 5 round trips. #mumblechatter at this point.  Conveniently, all PAX finished about the same time. Just to keep them honest, perform 50 LBC’s as PAX awaits next excercise.

Out of the corner of YHC’s eye, 3 Saturday non-F3 yoggers were spotted coming up the path.  Can’t let them pass us, so a mosey began up to Lindley Elementary. Once at Lindley Elementary playground, the legs need some rest, so time for pullups. Perform 15 pullups then 100 squats.


The Thang part 2

Short mosey around the school to the grassy hill at the back of the school. PAX count off. ½ to top of the hill, ½ stays at the bottom of the hill.  PAX for the top of the hill are to mosey up, perform 10 Jack Webbs, then mosey back down.  Pax at the bottom of hill are to perform prescribed exercise until relieved. As a side note, if YHC would have woken up on time, there would have been Block Webbs, not Jack Webbs. #Qfail.


Bottom of hill exercises:

Nolan Ryans

Crunchy Frogs

Reverse LBC’s

Dying Cockroach

Al Gore

Prisoner Get Ups

Omaha was called after Reverse LBC’s. YHC wanted ample time to get back to the shovelflag.

Mosey back for Mary, but wait: There’s more!

PAX made excellent time back to the shovelflag, so some additional work at the bath house was called.

PAX performed an inclined plank until SIX arrives. Once the SIX arrived, 35 Dips OYO were called.

After the Dips, we have 20 step ups for each leg, OYO.

Feeling the need for additional burn, Balls to the Wall are in order. 45 seconds or so, but who’s counting? With all the groans and moans, a RECOVER was ordered.

One cannot leave the bath house without a proper pose, so 60 seconds of Al Gore to top it off. Luckily, there were no deposits to report.




Low Dolly x 30 IC

Freddie Mercury x 30 IC

Cindy Crawford X 15 IC each side

Homer/Marge 15??

Let some Freedom ring with the American Hammer x 25 IC



YHC couldn’t help but to think about the families that lost loved ones on 9/11. Just like so many other Americans, I remember exactly where I was and what I was doing that day. We need to all remember that day, and the true heroes because of it. The Freedom we have in this country is second to none. America is the best country on earth because of what we believe in and what we stand for. Thank God for those who keep us safe while fighting overseas, or even in our own neighborhood. Thank you F3 Military veterans, Police, and Firefighters.

Please keep those in the #BRR in your prayers for safety and steady legs.

3 for 1 will be dearly missed by the #Natville PAX. Good luck and Godspeed on your new endeavors sir. SYITG when you get back!

T-claps for Chips’ 2.0 coming out.

See the F3 nation.com Greensboro page for 2nd and 3rd F events. If you are only attending the workouts, (1stF) you are missing out.



YHC took us out.












PAX: 0

QIC: 4