8 men arrived in the gloom, grabbed their sacks and got after it starting at 5:10 this morning.  Many still sore from the Murph but none shying away from the beatdown to come.  YHC had second thoughts about Qing so soon after the Murph and my body was screaming at me but there’s nothing like a little hard work with your brothers to forget the pain and focus on getting better.  How many of us would have really been out there these last couple of days after the Murph without the accountability that F3 brings?

Warm-up – Mosey to parking spots by the tennis courts, 20 SSH, 20 Seal Jacks, 10 WM, 10 IW, 10 Merkins, Plank Series, Mosey to the half tennis court thingie.

The Thang (All with sandbag)

1. 20 Squats
2. 20 Lunges
3. 20 Squats to overhead presses
4. 10 Shoulder to shoulder
5. People’s Chair- stack the bags up and pass them down one by one to the end, rinse, repeat (it was at this point that we discovered that General’s bag probably contains the body of a not-so-small child)
6. Mosey to the baseball field – with a couple extra laps up and down the stairs

It was at this point that we partnered up and YHC spoke about even while we are doing different things throughout the day, different jobs, different workouts, different home lives, we are still all together in this and we will always have our F3 brothers alongside us. The next sets had each partner doing a different exercise but in time with the other partner to highlight that “separate but together” attitude.  We all make each other better.

1. Partner #1 Burpees, Partner #2 double sandbag squats (10 then flapjack)
2. Partner #1 Merkin with sandbag on your back, Partner #2 Sandbag pull-thru Merkins (10 then flapjack)
3. Partner #1 Double sandbag carry approx. 40 yards and back x 2, Partner #2 LBCs
4. Partners sit back to back and pass the sandbag around (20 times)

Mosey to the fence

1. Forward toss to the infield (approx. 60 yards)
2. Backwards toss back to the fence
3. 20 Lift to shoulder and slam
4. 20 Side to side lunge slam

4 laps up and down the stairs (single, double, single, double) then back to the field

1. Side to side slam on knees (20)
2. 10 Turkish get ups with sandbag
3. 20 Squats
4. 10 squat presses
5. 2 more laps on the stairs (single, double)

COT

Great turnout and good mumble chatter.  At some point during the workout, mumble chatter turned to topics that led to the workout being coined “Fat Amy” – ask Opie or Bounty Hunter…

Announcements included, Asheville Leap this weekend, Winnsboro on 6/13, Spartan races, Mud Run and the children’s attention home.  Destiny had a wonderful experience there over the weekend and spoke about how much it really means to those kids.  Get out there and spread the love – contact Chicken Hawk or look to the news letter for more  details.  Prayers for the CAH and Sharknado’s M….will that baby ever come??  Always an honor to lead and be a part of this amazing group of men.