As the brisk wind brought the wind chill of this 60 degree, full moon morning to a cool 50 degrees, YHC entered the parking lot of Womble park expecting the best.  I was will a little sore from the Ground and Pound burpee fest so I made a slight adjustment to my planned workout.  It was great to see many of the Southwake regulars start to roll into the parking lot as I have been out of town a lot over the past 3 weeks.


Jog to concrete area between the baseball dugouts that is lit

  • SSH x 20
  • 5 Burpees OYO
  • Good mornings X 20
  • 10 Burpees OYO (mumble chatter begins)
  •  Sir Fazio Arm Circles 10 Forward – 10 Reverse
  • 15 Burpees OYO
  • Standard Merkins x20
  • mosey to right field foul line of softball field


Jacobs ladder (11s) in the outfield

  • PAX begins on foul line – OYO
  • Sprint to fence:1 burpee   – sprint back:  10 prisoner squats
  • Sprint to fence: 2 burpees  – sprint back: 9 prisoner squats
  • Keep rolling…
  • Plank until PAX completes

Jog to parking lot – grab a rock

  • Bicep Curls x 15
  • Triceps extensions x 15
  • Shoulder Presses x 15
  • Rocky Burpees x 5 OYO
  • repeato (10 reps and 5 burpees)

Recover on jog to tennis courts

  • Peoples chair
  • Balls to the wall with 5 count from everyone


  • WW2 x 25
  • Reverse LBC x 25
  • Plank with 10 count around the circle


Welcome FNG “Water Tower”.  We have a few brothers doing CSAUP events over the next few weeks (Spartan, Rock and Roll marathon, Ninja Challenge).  Deadbolt invited anyone that my be interested to Hope Community Easter services (  Prayers for Yosef, Brett Michaels and for our F3 Brother in Charlotte who lost his wife in a car accident.

Naked Moleskin

It is such a pleasure to lead you men.  I am entering my 9th month with F3 and repeated most of my first workout this morning.  I barely made it through those burpees last July and I proud to say that today was much easier and I can tell a huge difference in my strength and stamina.  Thanks to you all for challenging me every time I post and challenging me to step up and Q.  I am a better husband, father and friend because of F3.  I love the daily red pill.  I am so excited about warmer weather and getting our attendance up in the Southwake.  I’m proud that a we stuck it out through this winter – never thought that I could, personally.  The accountability is the only thing that made it work – and I think you all for that!   MAY YOU ALL HAVE  A BLESSED EASTER!!