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 Catskill as he has now done 4 of these and hopefully he feels like his scores are improving and he is enjoying a good push. We are still having problems making sure that the mile distance is right outside of TBR but as always, there are times for improvement.

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

The thang:

Ran a timed mile and then ran to pull-up bar for max pull-ups or max pull-ups in a minute- Splashback did these with a weighted vest but mentioned that later in the summer he will get to 100 pullups in a minute

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: 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. Pray for Uzi as he has hip surgery today and especially take a moment to encourage Jordache as today is his daughter’s 21st birthday and she is still missing after 18 months from California. He and his family are still in a lot of pain in not knowing but he is especially thankful for this group and all the brothers who have encouraged him over the last 18 months. Thanks for letting me lead and keep getting it fellas and until next time.