Kicking off the summer with another round of the F3 presidential fitness challenge. I am still working out some of the kinks as we didn’t finish the whole thing, we missed the pull-ups and the shuttle run. We had to rotate since we only had one block but we definitely got a good sweat going.

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

Swings

Arnolds

Curls

Overhead Press

Sit and Reach

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. I am thankful to Nightshift who gave me my name, Coxswain and Kia who gave me a chance to lead today and 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.