17 PAX posted at #TheGeneral for a hump day beatdown.


YHC is not a professional instructor. F3 workouts are voluntarily and free of charge. Modify as needed. #YouAgainstYou. Push yourself but don’t hurt yourself. Notify the Q of any serious medical conditions.



Balmy 77 degrees, 79% humidity.  Wind N 13 mph.  YHC and PAX enjoyed the break from the heat.  Thank you TS Cindy.

#Warm Up

  • 30x SSH
  • 15x Abe Vigoda
  • 15x Grass Grabbers
  • 20x Imperial Walker
  • 15x Tin Soldiers
  • 20x Little Baby Arm Circles
  • 20x Moroccan Nightclub
  • 20x Ray Lewis

Mosey around the school

# The Thang

BOMBS time and sanity had YHC halving the instruction manual numbers.

  • 50x Burpee
  • 100x Overhead Press
  • 150x Merkin
  • 200x Big boy sit-up
  • 250x Squat

CountORama and NameORama:


15 PAX, 2 FNGs.  Welcome van Gogh and Pong.

**Reminder Hogg on Saturdays down to 1 beat down during the summer.  New time 6:30 am**

Multiple new AO’s opening in the fall stay tuned for updated information.