No more doughnuts, no more beer…

When: 06/13/17

QIC: Swiper

PAX (): Darth Visor, Reuben, The Body, Big Dipper, Hero, Dash (FNG), Flash (FNG)

That was the reality for YHC after spending a week soaking up the sun on the coast of NC last week, doing nothing that resembled an F3 beat down, but I could not fall victim to the extended fartsack flu that has claimed so many in the past.  On top of that, we had 2 FNG’s and it was a great morning, so here we go!

Mosey to the intersection by the coupon pile for warm up’s:




The Thang:

Mosey to the soccer fields for some BLIMPS

10 burpees, sprint 20 yards

15 Lunges, sprint 20 yards

20 Imperial Walkers, sprint 20 yards

25 Mercans, 20 yds

30 Plank Jacks, 20

35 Squats, sprint all the way back and wait for the six

Rinse and repeat, with +10 on each exercise (10,20,30,40,50,60)

stop by the wall for dips and step ups and off to coupon pile for Greta 1,2,3’s:

Partner up and partner A sprints up the hill while partner B works on:

50 curls, 75 OHP’s, and 100 Skull crushers

Mosey back to the Roman Gates for Mary:






Finish with 20 Seal Sit up’s and back to the flag:


welcome FNG’s Dash and Flash (it really makes sense how they ended up with these names)!

7 for coffeteria, great to have a break from the school buses!

Prayers for continued growth of F3 at BC and throughout the region!

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