9 PAX posted at #TheYard


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 88 degrees, 86% humidity.  Wind E 5 mph.  YHC and PAX were brutalized

#Warm Up

  • 20x SSH
  • 10x Abe Vigoda
  • 10x Grass Grabbers
  • 10x Tin Soldiers

Mosey around the over to

# The Thang

21s  Merkins/Big Boy Sit-ups.  YHC notes that this quantity of sit-ups on concrete can cause irritation to the skin.

  • 20 X Dirty Hookups
  • 10 Australian Pushups
  • 20 Donkey Kicks
  • 20 Dips

Mosey back to Condit

# Cool down

  • 20X LBC
  • 20X Reverse LBC
  • 20X Hands to toes
  • 20X American Hammer
  • 20X A Jane Fonda looking exercise introduced to YHC by Dugger


CountORama and NameORama:


**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.