YHC drew up two plans for the Inside Voices beatdown. Plan A was going to be an all running workout due to this AO being a sugar ray magnet. Plan B was devised just in case more than three PAX posted. The Vegas odds were in favor of an all run workout due to the disappointing attendance of late. Low and behold, 8 PAX rolled in with smiling faces craving a nice calorie burn. Plan B implemented – BAM!


13 Burpees OYO -in honor of Western Michigan University Football having 13 straight wins #RTB

2 more burpees in honor of YHC celebrating 2 years with F3 #lifechanger

  • Smurf Jacks X 10 X IC
  • Imperial Walkers X 15 IC
  • Peter Parkers X 15 IC
  • Mountain Climbers X 20 IC
  • Plank Jacks X 20 IC

Mosey westward all the way to the Business Park. Upon Arrival, Cheesy Poof leads PAX in various plank exercise as YHC sets of the exercise sheets and tunes


Tabata Instructions: Each exercise will be performed for 40 seconds AMRAP with 8 seconds to rest and rotate to the next station. After 4 exercises have been completed, stop and run to the bottom of driveway to W. Market St then run back Tabata area




Nolan Ryans

Carolina Dry Docks

Monkey Humpers

Squat Thrust

Windshield Wipers

Sun Gods

Wojo Squats

Birds Nest



Donkey Kicks

Jump Squats

Crab Cakes

  • Run Break 1

    Lunge all the way to second light pole

  • Run Break 2

    Bear Crawl to first light pole

    Boo Bear Crawl to second light pole

  • Run Break 3

    20 Merkins OYO

    Crab Walk to first light pole

    Broad Jump to second light pole

  • Run Break 4

    Lt. Dan’s to first light pole

    Lateral Squats to second light pole


High Dolly X 20

Flutter Kicks X 20

Low Dolly X 20

Side Plank X 12 each side


American Hammers X 25 IC

COT – YHC took us out


  • F3 Gala NEXT SATURDAY 12/10.  Please come with your M! here’s the link...
  • Judy’s Chair fundraiser event this coming Wednesday 12/7/2016 @ Gate City Growlers. Every pint sold raises $1 toward a new chair.  Final push – please come out if you can. Aye!

PAX: LYnda

QIC: 12/03/16