This was YHC first Q. It was a special day so I decided to put together something that would challenge PAX but not leave them roasted and toasted.

Warm-Up
15 SSH
10 WMH
10 Hillbilly
10 Slow Squat
10 Inchworms with Merkin (OYO)
10 Low Hanging Fruit (Split Squat with pulse)
Over to endline- right high knee, walk 3 steps, left high knee. Continue out and back 25 yds.

Main Event
My first post was IronPax which was Crazy 88 day. After completed my first post, I thought 2 things
(1) What have I gotten myself into
(2) Do I have Advil at home?

In honor of my first post we did things consisting of 8's.

Three 8 minute blocks consisting of 2 excercises and mode of transport in between.

Block 1
8 Bear Taps
Bear crawl 10-15 yds,
8 x's and oh's
Bear crawl back
Repeat for 8 mins

Block 2
8 no surrenders
Shuffle 25 yrds
8 Bonnie Blairs
Shuffle Back
Repeat for 8 mins

Block 3
8 hand release merkins
run 50 yrds
8 x-factors
run back
Repeat for 8 mins

Go to hill. Bear Crawl up hill and every so often stop and do 1 minute of an excercise. Continue to Bear Crawl up hill and repeat.

1 minute excercises performed
Slow Squat
Bear Tap
Plank Hold
Dips
LBCs
Reverse Lunge
Merkin

Mary
15 box cutters
15 of some excercise YHC can't remember
10 side plank dips (10 each side)

Flag hand off from Scrooge McDuck to YHC as I take over as co-site Q. What an awesome day and great job by everyone who attended. F3 has been one of the best things that has happened to me in years and I'm proud to be in the gloom with all of you. It's changed my life for the better and I finally feel part of something. That is something special. That is F3!