FNG-1 = Shadow

Today marked 5 years of F3 for YHC. It was a cold, dark morning. Not exactly the easiest morning to get out of the fartsack – but 9 hard chargers met the challenge. 0530 rolled around and YHC was cold so we jumped right into it.

Warmarama

• SSH x 50 IC
• High knees x 20 IC
• Mountain Climbers x 15 IC
• Hillbillies x15 IC
• Run a lap

The Thang

• 5 pull ups
• 5 toes-to-bar
• 5 chin ups
• 5 knee tucks
• 5 burpees

Repeato. Run a short lap.

• Curls x 5 IC
• OH Press x 5 IC
• Skull crusher x 5 IC
• Bell launcher x 5 IC
• Burpees x 5 OYO

Repeato. Run a long lap.

• HR Merkins x 5 IC
• Diamond Merkins x 5 IC
• Shoulder tap merkins x 5 IC
• Drag n Drops x 5 IC
• Burpees x 5 OYO.

Repeato. Run a short lap.

All of CB’s favorite things

• Pull ups x 10 OYO
• Burpees x 10 OYO
• OH Press x 10 IC
• Lawn Mower x 10 IC
• No-Cheat Merkin x 10 OYO
• Bonnie Blairs AMRAP

THE GOATBUSTERS APPEAR (Auto, BC, Anchovy, and Snoopy)

• Merkins x 15 IC
• Pull ups x 10 OYO
• Jump Squats x 15 OYO

Run a long lap.

• Dead hang challenge

Mary

• KB Sit up x 10 IC
• KB Low Flutter x 20 IC
• WWII Sit Up x 20 SC
• Low Plank x 60 Seconds
• Burpees x 60 Seconds

Moleskine

Thanks to all those who came out today. Every pax in attendance (and even those not in attendance!) inspires me every day to be better physically, mentally, and emotionally. I’m incredibly thankful for what I’ve found through F3 and know that there are thousands of men out there who are not as lucky as we are. Looking forward to leaning into the suck with all of you in 2024. LFG!

-CB