Date: 05/01/2020

QIC: Spike & DIY

PAX: Chernobyl, Platinum Pinky, Shin Guard

Gloom Factor: 64ºF


No time for warmarama today. The PAX went straight into the thang

The Thang

Spike and DIY lead the PAX in a full body beatdown.

We started with DIY’s lower body beatdown.

  • 5 minute run
  • 20 x Bolt 45s
  • 20 x Never Surrender
  • 50 x Squats
  • 30 seconds of People’s Chair
  • 3 minute run
  • 8 x Water Wheel (10 count per side)

After that we transitioned into the upper body burner from Spike. We started with half The Gorilla Complex with coupon of PAXs choosing. YHC selected a 30# ruck plate.

  • 32 x Curls for the Girls
  • 32 x High Pull
  • 32 x Overhead Press
  • 32 x Tricep Extension
  • 32 x Merkins

Loosened the arms with

  • 10 count Arm Stretch
  • 10 x LBAC
  • 10 x RLBAC
  • 6 x T-Bar Merkins with 10 second side plank hold

Finished The Thang with

  • 5 x Curls for the Girls
  • 5 x High Pull
  • 5 x Overhead Press
  • 5 x Tricep Extension


  • 60 x Outlaws (20 per side)
  • 10 x T-Bombs
  • 20 x LBCs


  • T-Claps to Golden Pinky for completed the Murph-a-Day Challenge in April
  • New monthly DRP Challenge starts today! (25 burpees & 50 American Hammers IC)
  • Leadership meeting on Tuesday, May 5th to discuss reclaiming the gloom


As men we are called to hold each other accountable and this group does a great job of that. We take the F3 Motto to heart and “Leave no man behind, but leave no man where you found him”. Stay encouraged, stay connected and if you need help ask! #NoOYO