6 PAX posted at #TheGeneral for a pre-holiday beat down.  The holiday reduced PAX count but YHC not deterred #sizedoesntmatter. Monty returned from a short hiatus and was welcomed with burpees.


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 78 degrees, 89% humidity.  Wind SSE 4 mph.  YHC does not believe there was any wind despite weather app insistence.

#Warm Up

  • 30x SSH
  • 10x Abe Vigoda
  • 20x Imperial Walkers
  • 10x Grass Grabbers
  • 10x Tin Soldiers

Run to Aberdeen.  Stop and give 10 burpees.  Run to Braes.  Stop and give 10 burpees.

# The Thang

Grab a bench

  • 20x Dips
  • 10x Box Jumps OYO
  • 20x In and Outs
  • 10x Derkins

Rinse and repeat 3X

Mosey to the wall.

  • Balls to the Wall
  • 20x Dirty Hookup
  • 15x Donkey Kicks

# Cool down

  • 40 yard sprint
  • 20x LBC
  • 40 yard sprint
  • 20x Dolly
  • 40 yard sprint
  • 20x Freddie Mercury


CountORama and NameORama:



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

League City AO’s opening soon stay tuned for updated information.