WARM UP
SSH x 20
WMH x 10
Harvester x 10
Hillbilly Walker x 10
Arm circles x 40
Overhead claps x 10
Michael Phelps

Mosey laps w/side-shuffle, high knees, karaoke, butt kickers

ME
5-4-3-2-1 Pull-ups and dips

Ricky Bobby variation
The exercises
– Bobby Hurly & LBC
Mode of transport
– Bearcrawl

Cards (led by PAX)
Monkey Humpers
Smurf Jacks
Squats
Merkins
Derkins
Johnny Dramas
Squat Presses
Carolina Drydocks
American Hammers
Jump Lunges
SSHs
Diamond Merkins

COT
Chatham Habitat for Humanity F3 volunteer build day, this Saturday March 25th 8:30-3:00 in Siler City. No experience or skill required, must be at least 16. Click here http://f3.chathamhabitat.volunteerhub.com to sign up. Malware relinquished co-site Q duties to Loverboy and passed the shovel flag.

MOLESKIN
I lamented how our culture often contextualizes the concept of "being a man" with "toxic masculinity" or being a "beta male". I gave an anecdote of a better approach to what it means to "be a man", by recounting the way my father taught my brothers and I to embrace manhood. He encouraged us to be strong enough to be humble, admit when you're wrong, and take responsibility even if that meant taking one for the team. He told us that a real man was disciplined enough not to get defensive or lash out in anger, but to be kind and love. I expressed my support for how F3 guys embody this ideal, and I encouraged them to continue embracing this wholistic definition of "being a man".