The call went out for a fill in Q and YHC needed a change to my week, so I grabbed it.

Pax: 3 for 1, Akron, Xerox, Scooby Do, Schnitzel, Huffy, STP, Nomex, Radiator, Houlihan, Fanny Pack, Yeti, Sugar cake, Ozone, Double Check, Butt Fumble, Dare Devil, Philly Special, Oil Slick, 50 CC, Gilligan, Don’tChaKnow, Jayhawk, Hall Pass, City Slicker, Silicone, Phoenix, Bodett

WAR: Slow mosey around parking lot for any late arrivals. then:

Neck Roll right IC; left IC

Sungods forward IC x 10; backwards IC x 10; palms up try and touch your thumbs behind you

String Rippers x 10 IC

Copperhead Squats x 10 IC

Abe Vigoda  x 10 IC

Jump Ropes x 10 IC

Michael Phelps x 10 IC

Arm Stretch right across then over; left across then over


# 3 Man grinder – you don’t get better at pull-ups by avoiding pull-ups

Station 1-Lewis patio

First round is step ups AMRAP

Next round is picnic squat (butt to picnic bench and back up)

Station 2-play ground – 5 pull-ups then plank

3rd person- run between the 2 stations

This was completed for 15 minutes.

THANG 2-round of 11s

10 burpees on one side, 1 box cutter on other side

Mosey back to flag for a quick sprint down the parking lot, 10 count, sprint back


LBC x 23

American Hammer x 23 IC



  • Shout out to City Slicker- great job on the sprints!
  • April 30th-convergence at Red Oak Brewing at 10:30. F3 & FiA joint workout. 21 years of age and up only