There’s a lot of ingredients in a well made F3 workout.  This could be debatable, but it is YHC’s stance that constant motion is the most important.  No 10 counts, no hands on hips, just keep moving – don’t hesitate, don’t stand around, you can rest at COT (and the office).  Today’s workout was an attempt to stay true to that.  16 faceless desperadoes emerged from the darkness enveloping the North Hills to endure together, and MacGruber and Wendell Gee didn’t even whine that much.


Warmup COP:  SSH 20x – Mountain Climber 20x – Imperial Walker 20x –  Good Morning 10x – Windmill 10x

Mosey to upper parking lot

Dirty MacDeuce with sprint lap between sets

  • Set 1 – Standard Merkin-Squat-Rosalita
  • Set 2 – Wide Grip-Lunge-Heels to Heaven
  • Set 3 – Dry Dock-Sumo Squat-WWII Situp
  • Set 4 – Diamond Merkin-1 Leg Deadlift-Alternating Oblique Crunch

Mosey Down Sisyphus

Rock Set

  • Overhead Press 20x
  • 10 Burpees
  • Tricep Extension 16x
  • 9 Burpees
  • Curl 16x
  • 8 Burpees
  • Overhead Press 12x
  • 7 Burpees
  • Tricep Extension 8x
  • 6 Burpees
  • Curl 8x
  • 5 Burpees

Replace Rocks and Mosey Up Sisyphus to Picnic Tables

Table Set

  • Irkins 20x
  • 1 Leg Squat (L) 10x
  • Derkins 10x
  • 1 Leg Squat (R) 10x
  • Lap around Parking Lot
  • Irkins 16x
  • 1 Leg Squat (L) 8x
  • Derkins 8x
  • 1 Leg Squat (R) 8x

Mosey to lower parking lot


  • 6″ Leg Hold
  • Hello Dolly 20x
  • LBC 20x
  • Reverse LBC 20x



  • Prayers for Lo Pair
  • Prayers for the Massey Family (friends of MacGruber)
  • Prayers for the Family of the little boy with cancer (friends of Vector Victor)
  • Holiday Schedule Announcements (right side):
  • Always a privilege to lead, gents