Yes… It’s another Monday morning in the Southwake.  YHC was first on the scene at the AO known as Mutiny.  We were expecting a rather light turnout following a weekend filled with Mud runs, Spartan Races and the Rock and Roll Marathon.  This assumption held true but the PAX of 4 set of to cure this “Case of the Mondays” with a little pain in the moonlight pre-dawn glow.

The Warmup

  • Jog around the track to shake out the cobwebs – Yosef shows a little late but catches quickly
  • SSH x30
  • Imperial Walkers x30
  • Fazio Arm Circles 10Forward – 10Reverse
  • Mountain Climbers x30

The Thang

Since we had no specified Q – we did a little Q popcorn with each member calling out an exercise

  • Howard
    • Run another lap
    • Plankorama 20 side rotations from Chilcut – OYO
    • Plank when done
  • Boots and Pants
    • 50 Prisoner Squats
  • Deadbolt
    • 11s on the hill by the soccer field – (burpees at the top – Merkins at the bottom)
  • Yosef – Shoulder punishment at the shelter
    • 40 Irkins
    • Run a lap
    • 30 Derkins
    • Run a lap
    • 20 Standard
    • Run a lap
    • 10 Merkins (for good measure)


  • 30 Reverse LBC


  • Convergence this Saturday at Chavis Park
  • Prayers for Josef in his job opportunities
  • Prayers for injured PAX

Naked Moleskin

What an awesome workout this morning without a dedicated Q.  This is a testament to our leadership and commitment.  Thanks to you men for pushing me.  As mentioned in the COP, I would have NEVER pushed myself this morning had we not all been there together.  This is what F3 is all about.  As we head into the spring months, lets keep recruiting FNGs to get our numbers up. We should strive for solid numbers of 10 or more this spring or summer.

Iron Sharpens Iron