On a pleasant and crisp Saturday October morning YHC rolled out of bed early to lead the pax at Cougar Town.  Stubing told me Friday that he was planning to bring his 2.0, and encouraged me to do the same.  My M was less than enthused, but agreed if my 2.0 would get up early (we had a late night taking him to his first football game).  Anyway, after a few minutes my 2.0 got going and we made the short journey to Cougar Town.  YHC was surprised when he rolled in at 6:27 and noticed quite a few cars.  With the plethora of options on Saturday (including the launch of F3 High Point and Wojo’s F3 talk at 8 am) YHC was very humbled.  The 2.0’s were happy to see each other (future basketball teammates) and the pax were ready to go.  With a short disclaimer to the 2.0’s it was time to get the workout started.


We moseyed up the hill to Carolyn Allen Park where the 2.0’s led us in the Pledge of Allegiance.  We then circled up for the following:


Mountain Climbers X 15 IC

Cotton Pickers X 15 IC

5 Burpees OYO (Bedbug accused me of ripping off a Beaver workout.  YHC can’t help if great minds think alike)

Sun Gods X 15 IC

Reverse Sun Gods X 15 IC

Moroccan Nightclub X 15 IC

5 Burpees OYO

We then ran to the shelter to do the following:

Dips X 15 IC

Inverted Merkins X 10 IC

Step Ups X 20 IC

The Thang

We moseyed down to the track and YHC checked his phone and realized it was 6:45.  We stopped the workout for a moment and do a quick ball of man and lift up Gunny, Explosion, and the others from Natville who had traveled to help launch F3 High Point.  #giveitaway

Next YHC wanted the pax to enjoy the fantastic track that Kernodle provides.  The YHC had the pax count off and instructed the following:

Man 1 – Run 1 lap around the track

Man 2 – Merkins (pax choice)

Man 3 – Imperial Walkers

Man 4 – Mountain Climbers

Man 5 – Hillbillies

Man 6 – Alabama A** Kickers

Man 7 – Bobby Hurleys

Man 8 – Nolan Ryans

Man 9 – Cusack Squats

Man 10 – LBC’s

When Man 1 finished his lap Man 2 started his until everyone finished all 10 segments.  The 2.0’s ran mostly but showed they might both be future runners one day!  YHC will bring a bigger paper next time to show exercises better (forgot how dark it is before 7 am).

We then moseyed to the field to do a Spurrier favorite:  the bear crawl!  But this wasn’t just any bear crawl, this was a bear crawl where the pax lined up in plank and like an Indian run bear crawled to the front until we went approximately 100 yards.  Wet field with lots of goose poop makes the mumble chatter increase dramatically by the way.  Thanks Polo for this awful exercise.

After finishing the bear crawl we moseyed back to the parking lot.  T claps to Bed Bug for his help with YHC’s 2.0 on the run back.

We then reached into the back of Stubing’s truck to get a beautiful gift:  a cinder block!  Butt Fumble led us through approximately 15 presses (ground to above head).  We then did 15 rows IC, 15 skullcrushers IC, and 15 presses IC on our backs (thanks Butt Fumble).


Apollo Creeds X 15 IC

Song Time:  “My Sharona” by The Knack.  YHC was so pleased by this song’s reception at SSS in August it had to be given an encore performance.  YHC instructed the pax to start in Superman position.  When “My Sharona” was heard switch to a Banana/Dying Cockroach.  Switch each time you hear “My Sharona”.  During two long instrumentals the Dying Cockroach was welcome.  Pax was thankful song was just 4 minutes;  Bedbug claimed he used to like this song and Wolverine regaled us with stories about The Knack lead singer Doug Fieger (if you ever go on Who Wants to be a Millionaire this is the guy you call for phone a friend!).

American Hammer X 15 IC

Great work by the pax today.  Great to see some familiar faces I don’t see every week.  Pax gave great effort today!  It was great having the 2 2.0’s.  YHC’s 2.0 was named “Cinco” and Stubing’s 2.0 was named “Wiffle”.  The names given seemed better reversed, but that’s what the pax wanted #that’showthecookiecrumbled

COT:  YHC took us out


  1. Wojo is giving a F3 talk at 8 am at Westminster Presbyterian off Friendly.  Bodett is cooking and attend if you are able.
  2. Remember the Rominus family in your prayers.  Butt Fumble’s friends brother (who was named Tri Delta – F3 name) took his life Wednesday.  Was 43 years old and leaves behind some children.  Has suffered from mental illness.  Funeral is Tuesday night at 7 pm.
  3. Miles for Matthew (in support of Girth’s 2.0) and Buddy Walk (supporting children with Down’s Syndrome) are both on Saturday, October 8th.  Consider doing one or both.  See Nancy for details on Miles for Matthew and Double Check for details on Buddy Walk.

It was a pleasure to lead.  Thanks again for the opportunity.



PAX: Udders

QIC: 10/01/16