As we gear up for the new Top Gun movie, YHC took the PAX's breath away with an always moving, high tempo beatdown that included:

Warm Up:
SSH
Arm Circles
Willy Maze Haze
Imperial Walker
Harvester
Slow Merkins
Slow Squats

Main Exercise:

Round 1 (x3 sets), run a lap between sets:
5 x Burpees
Shoulders/Back: OYO Pull Ups (x5 – x20)
Arms: 20 x Merkins
Legs: 20 x Squats
Abs: 10 x Slow Down WWIIs

Round 2 (x3 sets), run a lap between sets:
5 x Burpees
Arms: 20 x Overhead Press
Arms: 20 x Curls
Legs: 20 x Swings
Abs: 20 x Flutter Kicks

Round 3 (x3 sets):
5 x Burpees
Arms: 20 x Dips
Legs: 20 x Slow Step Ups

Mary:
30 LBCs
20 Ukrainian Hammers

CoT: F3 is a men's leadership program disguised as a workout program. YHC has learned much about leadership through F3 and will be seeking to apply this leadership more to support the community.