You know that feeling you get when you return to town from a business trip to Omaha, crawl into the #fartsack at midnight and wake up at 4:45AM wondering is this F3 thing is for you? Yeah… me either.

And with that, YHC disappeared into the gloom, looking forward to a raucous morning.

PAX… Aye!

Coupons… Aye!

Weinke… Aye!

Shovel Flag… sad trombone music

Playlist… dammit.

Luckily, YHC has an improv background and that’s exactly what we did; improvise!

No FNGs so, after a brief welcome, off we went on a Mosey; Sweat Angel style (AKA: Walk) complete with coupons.

Lunges x 25 yards

Walk with coupons extended out x 10 yards

Overhead presses x 25 yards

Circle up for:


SSH x 20 IC

Copperhead Squats x 20 IC

Burpees x 3 OYO

Don Quixote x 10 IC

Plank x 30 seconds (Tclaps Gunny)

Elbow Plank x 30 seconds (Tclaps Snowflake)

Sun Gods x 10 IC

into Chinooks x 10 IC

into Sun Gods (unwind) x 10 IC

into Moroccan Night Club x 10 IC

Grab your coupons and unwind the Walk back to the Shovel Flag (no Shovel Flag). No music today (#mumblechatter). Since Drago refused to sing a capella for us, we rolled right into:

The Thang:

High Intensity Interval Training (a la Dr. Izumi Tabata)

30 seconds @ 100% followed by 15 seconds of rest between each exercise

12 cylces; 3 Tabatas

Goblet Squats

Butterfly Crunch (t’aint misbehaivin’)

Reverse Lunge

Good Morning Row

Pickle Pushers (#crowdpleaser)

Rotating Goblet Squats

Shot Put

John Travolta (w/ coupon)

Ground & Pound

Clean Lift w/ Press

Triple Crush (got quiet… #MumbleShatter)


Cashed in our coupons and rolled right into:


Crunchy Frogs x 20 IC

Homer to Marge x 5 cycles

into Low Windshield Wipers x 10 IC

into Homer to Marge x 5 cylces

into High Windshield Wipers x 10 IC

Plank x 60 seconds

Elbow Plank x 30 seconds

6″ x 30 seconds

American Hammers x 20 IC


– Tclaps to Golden Corral for transporting the coupons from Shake Weights to Sweat Angel.

– Wait Time sends his best to Natville PAX. Get ready to #clowncar to Omaha next spring.


Oct. 1- first of 6 workouts to bring F3 to high Point #Starfish

#Clowncar meet @ 6:15AM at Green Valley Grill parking lot

7AM start at the High Point Athletic Complex

2920 School Park Rd.

High Point, NC 27265

Oct. 8- Miles for Matthew; you can still sign up HERE

   It’s a beauty of a 2nd F opportunity; get involved.

Fellas, thanks for being the motivation I need to get better each day. Aye!

-Tommy Boy

PAX: 09/29/16

QIC: 202