In honor of YHC”s three-year F3 anniversary, 16 PAX at Bastille attacked this cool, crisp morning with a reenactment of Wuerffel”s Q from three years ago today.
 
WARMUP
SSH
Arm Circles
Good Mornings
Mountain Climbers
THE THANG
Jog up into SoVillage central parking lot for a Jacob”s Ladder:
Sprint up for 20 then 15, 10, and 5 Merkins
Sprint down for 5, Then 10, 15, and 20 squats
Move to the planter boxes for:
Dips in cadence
Step-Ups OYO
Now back to the parking lot to conquer The Beast – six exercises at six lines with six reps at each line and six different ways of getting to the lines:
1) Walking Lunges and Merkins
2) Sprints and Peter Parkers
3) Bear Crawl and WWIIs
4) Gorilla Crawl and Carolina Dry Docks
5) Back Pedal and Wide Grip Merkins
6) Side Shuffles and Burpees
In lieu of Mary, YHC goes off script, taking the PAX to the parking garage and opting for the Pain Drop – hanging from the overhang as long as you can, and doing three burpees every time you have to let go, then hanging again.
Run back to the AO starting point, including sprinting the final 100 yards uphill.
 
COT
While waiting in the empty parking lot for the PAX to arrive this morning, YHC flashed back to doing the same three years ago. YHC knew he was going to get a beatdown, but he couldn”t have imagined all the ways F3 would benefit him in the future. Yes, YHC is in much better shape than that first morning where Wuerffel smoked him. But YHC is also mentally stronger, more confident, a better leader, with far improved community awareness and living with a better sense of purpose. So as F3 has grown, so has YHC. That”s a testament to the many people he”s met at F3 who serve as friends and role models. Here”s to three years of being a better father, husband, brother, friend, co-worker and community member. Thank you to Adolphus for the EH, and thank you to all the PAX that have supported, pushed and held YHC accountable.