Date:  6/22/21

Workout:  Cadet Lab

Pax:  Black Swan, Bodett, Misfire, Polo, Weed (Respect!), TPS, Pitino, Cottontail, Bulldog, Yoda (Respect!), Hot Tub Time Machine (Respect!), The Situation, Daughtry, Udders (YHC)

On a pleasant June morning 11 Natville pax and 2 visiting pax from Raleigh joined YHC to get better in beautiful Oak Ridge (aka The Shire) at Cadet Lab!  It was good to be back in Southern Virginia on a Tuesday!  It went down something like this…

F3 Disclaimer and Mission Statement

Pledge of Allegiance at the Shovel Flag

Mosey to the concesson stand for…



Weed Pickers X 15 IC

Windmills X 15 IC

Sun Gods X 15 IC

Reverse Sun Gods X 15 IC

Chinooks X 15 IC

Moroccan Nightclubs X 15 IC

Copperhead Squats X 15 IC

3 Rounds of Al Gore and Balls to the Wall

Mosey to the storage area

The Thang

Pick up a cinder block and partner up

Partner A runs 50 yards and back

Partner B does the exercise

Rinse/Repeat until finished

100 Curls SC

100 Overhead Presses SC

100 Skull Crushers

100 Merkins with Coupon

Return coupons back to storage area


Song Time:  “Staying Alive” by the Bee Gees

Good mix here of Broga.  Also did a Merkin every time the song title is heard

American Hammer X 1 IC


YHC took us out

Great job by the pax today!  Great to see some familiar faces and great job by our 2 guests from the Capital City.

It was an honor to lead this group of men.  Thank you again for the opportunity.

Until next time Natville…