Kicking off August of the F3 presidential fitness challenge and just about five years ago, I started this crazy F3 journey. It is fun to see how all of us have improved from last years presidential to this year. 

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

The thang:

I explained the presidential fitness challenge to the PAX 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

It was communicated during the pre-blast, that I wouldn’t have any running and so I tried to stick to that. But in skipping the timed mile and the shuttle run, we did had some time to do some other work. 

So we headed over to the kids playset and did pull-ups.

Next we went back to the parking lot to pay homage to Bill Russel and his 11 championships. We tried to do an 11 with about a 20 yard distance between Carolina dry docks starting with 1 of those, bear crawling to said distance and then doing LBC in cadence 10 of those and lunge walking back. We did not finish the 11 but neither did Jordan or Tom Brady.   

Finally, we did Mary: We did 11 IC flutter kicks and 11 dying cockroaches. We finished off with 30 secs of boat and canoes and a little paddle and hold of the canoe in there. 

COT: Yurt shared that his wife is doing well and has finished all of her chemo and her hair is staring to grow back which is a really good sign. BB asked for prayers for his mother as she had to be placed into a care facility due to dementia. 

Moleskin: I know you had a lot of options this morning but I really appreciate each and every one of you who came out and I hope to see you all soon. Have a great first week of August.