5 strong 💪 today for a modified version of the first F3 workout done on 1/1/2011. Thanks to OBT for posting it here. YHC felt it, along with the rest of the 43 minutes of the workout, was one of the best beatdowns YHC has Q’d in a while. Thank you to the PAX for showing up today. It was awesome.

Disclaimer given

Run to 100 and back
10 Merkins IC 
Hold Plank
10 Merkins IC
Run to 100 and back

Mosey to visitor bench
10 Knee Ups , switch legs
Mosey to field
Flutter Kick IC
LBC IC
Run to side line and back
SSH IC (Oops… we missed this but did it later)
Squat thrusts – 8 count IC
MTN Climber IC
Run to side line and back
Mosey to goal line
Speed Humpers (60 seconds of Monkey Humpers as fast as possible)

That’s a take off of the first F3 workout, but modified a bit.

Line up on goal line
Run to 100, do 10 Rowers & 10 LBCs… then run to 90 and do 9, …. Etc
Run to 100, do 10 Merkins & 10 second plank…. etc.
Run to 50, do 5 Squats & 5 burpees
Run to 70, do 7 starfish (actual name of exercise unknown) & 7 plank jacks

Count-o-rama, Name-o-rama

YHC & Q Cleveland Rocks