Return of Tank Top Friday to Pitchfork

The PAXSammy, Strange Brew, Sticky Willy, Mint Julep, Name Your Own Price Tool, Soccer Mom, Cheesesteak, Lieutenant Dangle, Whisper, YHC
Workout Date04/14/2018
A.O. Pitchfork

9 PAX joined YHC for the return of Tank Top Friday.  Soccer Mom, Cheesesteak, and YHC celebrated the occasion in style.  Never mind that it was only 52 degrees- it was warm enough for Sammy to drop the tights under the sweatpants for the first time in 2018.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: no professionals here



Imperial walkers x 25 IC

Monkey humpers x 25 IC

Side straddle hops x 25 IC

Arm circles

Overhead claps (i.e. Ray Lewis) x 25 IC



Mosey to the speedway with dumbbells for the beatdown.

Partner up.  Partner 1 does a set number of burpees while partner 2 does another exercise AMRAP.  Then flapjack.  Yep, it was as fun as it sounds.

15 burpees, curls AMRAP

14 burpees, overhead presses AMRAP

13 burpees, lateral flies AMRAP

Indian run x 1 lap

12 burpees, goblet squats AMRAP

11 burpees, triceps extensions AMRAP

10 burpees, BBSUs AMRAP

Indian run x 1 lap

9 burpees, upright rows AMRAP

8 burpees, front arm raises AMRAP

7 burpees, LBCs AMRAP

Indian run x 1 lap

6 burpees, flutters AMRAP

5 burpees, bent over flies AMRAP

4 burpees, squat jumps AMRAP

Indian run x 1 lap

Mosey back to the flags for 6MOM.



BurpMerk 6 down to 1

Floyd Mayweathers x 10 IC

American hammers with dumbbells x 15 IC

Flutters x 20 IC

1 round of Guantanamo in a circle




Circle of trust:


-Mud Run coming up

-WAR Fund Memorial 5K run walk 5/19 Click here.

Prayer requests:

-Stephanie (Soccer Mom’s M) with neck pain

-Andrew Brunson (American Christian missionary imprisoned in Turkey; “trial” to start soon)

-Whisper and Hulk Smash investigating employment options

-Thumper with important job interview


It is always a blessing to lead!




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