YHC can’t stay the full 30 on Saturdays so YHC must figure out a way to pump a 60 min workout into 30 minutes and then wish the PAX farewell as they continue on with the pain. YHC thinks he pulled it off with in the “warm-up” with 100 reps of some of our common warm-up exercises.

Also, we welcomed our first FIA today. Welcome Mac Attack! We hope this helps grow F3 and FIA in the area so that we can all get better!

Disclaimer Given

The “warm-up”
100 Moroccan Night Clubs
100 Imperial Walkers
100 Seal / Overhead claps
50 Copper head squats
50 LBC (4 count) 
50 Fairy jacks
Welsh Dragons, starting at 5 reps (Merkins, Plank Jacks, and Shoulder Taps) and counting down

The thang
Run to 50 
15 Burpees OYO
Run to Other Endzone
15 Burpees OYO
Run to 50 
15 Burpees OYO

Repeat above with 10 Absolutions.  

Count-O-Rama, Name-O-Rama, COT (I think, I was not there)

YHC and co-Q = Cleveland Rocks