On a nice Tuesday morning 9 PAX came out to join YHC for a nice little beatdown at the Cadet Lab. Even 2 Blue Ridge Relay runners (Spurrier and Toto) limped out after enduring the pain with the Kernersville team. TClaps to them. After a short intro, the workout played out like this:


Short mosey halfway around the parking lot.

SSH x 20 IC

Cotton Pickers x 20 IC

Hot Foots 15 R, 15 L

Hillbillies x 20 IC

Windmills x 20 IC

Sun Gods, Sobriety Style 15 F, 15 R IC

Bear crawl from corner of parking lot to the shelter to start (Crowd pleaser):


3 stations, all at the shelter, OYO


Step Ups 12 R, 12 L

Decline Merkins 15

Pull-Ups 5 or hang for 10 seconds

Run on the path around the football field and back to the shelter


Merkins 25

Crunchy Frogs 20

Dying Cockroaches 20 IC

Run on path around the football field and back to the shelter


Flutter Kicks 20 IC

SSHs 20 IC

Burpees 15

Run on path around both football fields and return to the shelter

Rinse and Repeat

After working up a good sweat and making about 5 stations overall, the PAX moseyed back to the shovel flag for:


LBCs x 25 IC

Freddy Mercurys 20 IC

Homer and Marge 1 Minute

American Hammers 20 IC


Botox took us out.


Coffee at McDonald’s as always

Remember those on the job search, Wolverine and Heisenberg and others

Some discussion of starting another workout in Oak Ridge, possibly on Thursdays. Running might be the best way to go. Will discuss some this week and assess a course of action.

F3 Lunch this Friday, the 16th, at Pollo Pizza Pasta just up 68 from I-40 on left (602 Hickory Ridge Dr. in Greensboro) Come by 11:50 to just after noon. Good fellowship. Bring an FNG if you can.

As always, it was an honor to lead today. Let’s work on some more FNGs.






PAX: Heisenberg

QIC: 09/13/16