Kicking off the summer with another round of the F3 presidential fitness challenge and five years ago today, I started this crazy F3 journey. Little did I know that this brotherhood would literally save my life and has helped out way more than just pushing me to be in better shape. Rameses has always been an elite group and I hate that the numbers were as low as they were but hopefully this isn’t a reflection on me but rather on people traveling. The ones that showed up gave a great effort and we all got in a great sweat. It was an honor to lead this amazing group.

Warmarama- SSH, WMH, Arm Circles, Michael Phelps, Bushwackers

The thang:

Ran a timed mile- well sortof…. we ran for a while, some finished a mile some did less and then we did the following exercises as one minute max reps and recorded reps from PAX in between the next exercises.

Merkins

Squats

V-ups

Blockies

Bent Knee Situps

Swings

Arnolds

Curls

Overhead Press

COT: This past week marks 5 years of F3 brotherhood. I have shared this story before but working out with you guys literally has saved my life both physically and mentally. Thanks to each and every PAX who is willing to put up with my nonsensical ideas from time to time and my willingness to push everyone in a way that many people do not.