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. A special shout-out goes to Dean Wormer for being the OG who helped in naming me five years ago and he came back out today. The main culprits for the name were sweats who was the q and nightshift who was OOT today.

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

The thang:

Ran a timed mile

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

Sit and Reach

We also ran over to the parking garage and did the shuttle run with bricks and finished out the workout with a Pacer run and some Mary. The only thing we missed today was the pullups.

COT: Today 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. Happy birthday lightweight, pray for Maraschino’s friend who just lost their daughter, Maddens aunt who has covid, Shark Tanks special request and Phil Collins grandfather who just had a stroke.