Technically, YHC should not be writing this BB, but when 17 PAX are sitting around waiting for their Q to post, sometimes, you have to pull out your inner John Wayne…after all this is True Grit!


So, YHC called the PAX into a Circle for some warm ups, giving the real Q another minute or two to post.  I realize now I totally forgot to give the disclaimer but hey, that’s what you get when you post having no clue what’s in store.  What you are about to read was entirely made up as we went along.  The number of reps may not be completely accurate, but the downpainment was delivered.

The Make It Up As We Go Along Thang:

WARM UP:  SSH x 30, Imperial Walkers x30, Mountain Climbers x30, Jog around the bottom parking lot for 1 lap and then Lunge Walk up the sidewalk, take a sharp right and form two lines planking until all the PAX arrived.

Jog in our lines down the trail towards the boathouse.  Meander down to the dock and find a spot along the railing for some “Chong Li special sauce lettuce cheese pickles onion on a sesame seed bun” type of fun.

  • Single Leg squats x 10 (Right leg elevated on middle railing behind you)
  • Single Leg squats x10 w/ Left Leg elevated behind you
  • Irkins x 15 (or maybe it was 20, but who’s counting)
  • Dirkins x 15 (feet on middle railing)
  • REPEATO the entire set

Set of Mary

  • LBC’s x 20
  • Boat Canoe x however many it was
  • Superman Banana x however many it was

Finish Dock work w/ 10 Star Jumps OYO (maintain your balance on the moving dock)

Meander back up to the trail and head back from whence we came stopping along the retaining wall for a few sets of:

  • People’s Chair – countoff down the line of 17 and back (Orwell, of all PAX, midway through calls his own audible of 6 inches lower – no problem)
  • Balls to the Wall – countoff down the line of 17 and back
  • People’s Chair – w/ Right Leg up, then Left Leg, back and forth a few times
  • Balls to the Wall – YHC called for another countoff but somehow the PAX got confused and both ends of the line started counting down at the same time – no worries, we’ll just maintain the position until the PAX figures it out.  After the countdown, YHC called audibles of Right Hand behind your back, switch to Left, back to Right, back to Left – 10 counts on all

RECOVER ON THE JOG – Indian Run w/ 2 lines along trail to the top of the Dam Hill.  Meander down the Hill and grab a rock.  Circle Up for:

  • Curls x 20
  • Tricep Extensions x 20
  • Shoulder Press x 20
  • Drop your rock and take the HILL
  • LBC’s at the top x 20
  • Back down the Hill – Grab your rock
  • Curls x 20
  • Tricep Extensions x 20
  • Shoulder Press x 20
  • Put Rocks Away – Take the Hill
  • Reverse LBC’s at the top x 20

Form two lines for Indian Run back to the parking lot for some Mary

  • In and Outs x 20
  • Bicycle (Forward x 15, Backward x 15)
  • WWII Situps x 20
  • Heels to Heaven x 10 (YHC won’t call this on asphalt ever again)
  • Oblique V-ups (Right side x 15, Left side x 15)
  • American Hammers x 20

COT – I think I found our Q



Whatever Ron Burgundy – we missed you brother.


  • 2nd F Bowling Night coming soon – check F3 Raleigh Twitter Feed for more details
  • 9/11 Stair Run coming soon – start getting some vertical climbs in to prepare
  • New Tuesday workout starting next week at Lady of Lourdes (same sight as Late Night on Fridays)
  • Happy 70th Birthday Dad – thank you for all you’ve done for me and for the example you’ve shown.  I love you.
  • Orwell closed us out in prayer