At the beginning of 2016, YHC had a goal of completing 250 workouts in the calendar year. Something that F3 has helped with and @F3_250 has helped track. A fairly amazing feet considering that just 26 months ago I may have only gotten 15-20 workouts of at least 30 minutes duration during a calendar year. A true testament that #F3works !  This workout would be #250 for the year, and what better way than to Q.

As YHC rolled in, there was one vehicle waiting. The Pax member sitting inside avoiding the rain. Turns out many of the regulars thought that SweatAngel was cancelled along with The Murph as they all failed to post. Trust me guys, you won’t melt. With 6 regulars in attendance we got started quickly.


IW x 20 IC

Toy Solder x 15 IC

String Ripper x 10 IC

Copperhead squat x 5 IC

Merkins x 10 IC

Mt. Climber x 15 IC

LBC x 20 IC


Partner up

Lazy Dora 100 Merkin(switch every 10)- 200 squats(switch every 20)- 300 LBC(switch every 30) Plank while partner is doing reps.

We then completed several rounds of bucket-brigade with 40# sandbags. Sometimes with burpees after a pass. Reverse and add bags for several more rounds.

Lt. Dans across parking lot and back.

Circle up for following:

Air Squared x 20 IC

Back Plank  – pax count to 60

Carolina Dry Docks x 10 IC

Daft Punk

Then 4 more rounds of bucket-brigade with 3 bags, then reverse for 4 rounds.


LBC x 20 IC

Cindy Crawford-right x 10 IC

Cindy Crawford –left x 10 IC

Gas Pump x 20 IC

American Hammer x 20 IC


  • Blood Drive on January 8th at Cycles de Oro. Contact Butt Fumble for a time slot.


  • This workout is great for those with any leg injury, don’t let a bum hip, ankle or knee keep you in the #fartsack
  • The gas pump is now 2 for 2 in living up to it’s name.
  • YHC needs to invest in more gallon size ziploc bags to keep weinke dry, plactic wrap does not work as well
  • Santa knows everything, including that it was going to rain. He planned well in providing YHC with the new waterproof speaker.
  • It was a great 250 in 2016, more pax should try it. Goal in 2017 is 251. #getbetter (even if only slightly)

PAX: Butt Fumble, Drizzle, Stretch, Nancy, Explosion, Bodett

QIC: Bodett