Thursday, September 21
Always 70 and Sunny
Always 70 and Sunny

Hate no more at the Old Hundred Speedway


Today is a big day for YHC. The big 4 0. Staring down a decade of silence. In retrospect, how YHC grew up, many that are close, YHC included, don’t expect to make it this long. So to that, I look back, look at today, and understand that today is a blessing. Today I am surrounded by a bunch of HIMs, many of whom have walked a line not too dissimilar at some point in time. Yet, together we stare the Gloom right in it’s face, and prove that we are stronger today than we were then. That is what makes F3 what it is, and YHC couldn’t be happier to start his 40th trip around the sun than with this crazy gaggle of HIMs. Many whose mumblechatter is nonsense, many who make sense, but offer the 45 minutes that YHC needs a few times per week. Today there were 12 HIMs that came to give YHC a hard time, and I wouldn’t have it any other way. According to the complaining HIMs whose mumblechatter was incessant, here is what went down.


One lap around the school, SSH, Imp Walkers, DQ, Cherry Pickers, Butt Kickers, Calf raises, Merkins, Superman, Scorpion Kicks, LBCs, Flutter Kicks, Dying Cockroaches, on your feet.

The Thang:

In honor of 40 trips around the sun, YHC had a fun, yet challenging surprise for the PAX. This will be forever be known as The Old Hundred Speedway. There is a perfect oval that runs around the parking lot. At each corner is a light pole. At each light pole lays a surprise. 4 laps, 40 reps of different exercises at each corner of the track (was the intent). As we mosey to each corner/light pole, we carry our kettlebells or dumbbells with us alternating fireman carries, and unilateral hallelujah’s. Switch sides as we navigate from exercise to exercise.

Lap 1 –

  • 40 Arnold Presses, fireman carry right
  • 40 curls (20 each side) hallelujah carry right
  • 40 clean and press (20 each side) fireman carry left
  • 40 tricep extensions Hallelujah carry left

Lap 2 –

  • 40 lawn mower rows (20 each side) repeat carries as stated above for each.
  • 40 curl to press (20 each side)
  • 40 gorilla rows (20 each side)
  • 40 press (20 each side)

Lap 3 –

  • 40 kettlebell swings
  • 40 Goblet squats
  • 40 Single leg dead lifts (20 each side)
  • 40 sumo deal lifts

Lap 4 –

  • 40 Kettle copters
  • 40 American Hammers
  • 40 WW2
  • 40 Overhead leg and arm extensions

(Due to time, we completed Lap 4 at the start/finish line, but all exercises were completed).



YHC took some time to reflect with the Pax a bit on his upbringing and why getting to this point is so special. As well as how F3 pulled YHC from Sad Clown syndrome. Three of the Four FNGs from yesterday made the post so thought it was appropriate to discuss the F3 principles and Freed to Lead. May we go into the week and be leaders and brothers for those who need it.

Also, don’t forget the Oyster is bringing Uncrustables lunch at Wong’s Taco this Thursday 11:45-12:45 for 2nd F. Make it out if you can.

This one was an absolute burn out. But no better way to go into this new phase of life than as hard and strong as possible. Way to push gents and thank you for putting in the work today. Thank you for joining yesterday as well to the tune of 26! Iron sharpens iron!



About Author

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.