Always 70 and Sunny
Always 70 and Sunny

What’s all this talk? Let’s start the workout!


YHC is down range this week in Wilmington, NC with Offshore and Lighthouse for a conference. The title comes from Lighthouse who wasn’t a fan of the long F3 disclaimer. Here’s what went down (as typed up by Dogwood):


20 SSH 13 Gravel pickers 20 Plank Jacks

Mosey to Rock Pile Walk the dog

Carry to bench 1 on the loop. 10 Curls 15 Right Arm Press 15 Left Arm Press 20 Overhead Press

Don’t drop the rock anytime

Slingshot Run to the next bench and a half

Round 2 Weight Circle

Lunge walk with your rock crossing in between your legs or if your rock is too big just lunge walk

Next bench Round 3 Weight Circle

Walk and mosey to corner loop benches

Dora 50 Jump squats 100 pickle thrusters 150 squats Partner 2 mosey’s to sidewalk off park

Return back to AO and rifle carry to next bench

Round 4 Weight Circle again

Slingshot to next bench


Rifle Carry then lunge to rock pile

Ended with Mary F3 Richmond gave us 10 burpees, 20 American Hammers, and 20 Gas Pumpers 



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