You can no longer hide

YHC was greeted by the familiar faces of two grizzled F3 veterans BadaBing and Wasted.  They were ready to get after some strength work to start the week strong!

Welcome to F3 – F3 stands for Fitness, Fellowship and Faith

• No FNG’s
• Disclaimer recited

Warmup

SSH

Hillbilly

Michael Phelps

Walkouts to merkin

Imperial Walker

Bear crawl, crawl bear

Lap around parking lot

The Thang:

6 Minute AMRAP #1

5 – clean and press 40lb Sandbag

10 – goblet squats 50lb KB or Ruck plate

15 – deadlifts with the 60lb sandbag or dumbbells

20 – KB swings with the 35lb KB or 20lb KB

Run a lap 200 meters

6 Minute AMRAP #2

5 – (each side) Renegade row with merkin – 12lb Dumbbells

10 – (5 each side) Reverse Lunge Hammer Curl 15lb dumbbells

15 – Floor press with tricep extension 20lb dumbbells

20  – Thrusters with Ruck Plate, KB or Sandbag

Run a lap 200 meters

6 Minutes AMRAP #3

5 – burpees

10 – jump squats

15 – merkins

20 – Bonnie Blair’s (total, 10 each leg)

Run lap 200 meters

Finished with Brad Pitt’s Fight Club core workout aka Mary with 20 reps each exercise:

• Reverse crunch aka gas pumpers IC
• Alternating V sit-ups OYO
• Window Wipers OYO
• Bicycle crunches aka Freddie Mercuries IC
• Alternating Leg Lifts IC

Ran a full lap around park

COT

YHC  The Shared about Slaughter’s message at the most recent GTE.  He said “I have some bad news for you, now you have done something harder than you thought you could do and faced fear, you can no longer hide.  You must face challenges because you know you have what it takes.”

Announcements – The Fallen on Memorial Day, Can Drive for TRM, F3-B 5/17.

Prayers – prayers of thanks for F3, for the fellowship for showing us we can face challenges with the help of our brothers and God.   Pray that we have courage to face anything we need to face this week!