5 years ago, Dunphy kept trying to get me to get up early and join him for a workout. I didn’t understand why I would do that when I could get up later and still workout. I finally joined him one Monday morning at Fetzer and I have never turned back. I cannot imagine my life without F3. Being in shape is great but I can get that at a gym. F3 has brought me into an entirely new network of fantastic people just like me and I am forever grateful. 26 guys to celebrate this anniversary today at Rameses and I cannot thank those who showed up to support me enough. Great to see some old faces who haven’t been out lately and I hope they are reminded of the power of this group. The goal of today was to go back and lead this workout the way I did it 4 or 5 years ago. Keep it simple but tough.
Warmup: To honor Dunphy, we ran up to the church parking lot with our arms extended. A bitch of way to start.
SSH, Imperial Walkers, Mountain Climbers, Slow Merkins
The Thang:
Return to parking lot for Thunderstruck
Head halfway down THWM and turn right to hit the wall and railing. Dips x 15, pull-ups x 10. Repeato.
Head to the sand pit. Partner up. PAX 1 bear crawls out and back across all volleyball courts. PAX 2 repeats 10 merkins and 10 squats until PAX 1 returns. Switch. Then, repeat but PAX 1 lunge walks across the sand and broad jumps back.
Head to the bottom of THWM. Bear crawl up to the first gate. Backwards run up to the 2nd gate. Forward run to the trees.
Bring Sally Up/Bring Sally Down with squat holds.
Mary: Ski Abs, LBC’s, Heels to Heaven, Russian Hammer.
COT:
Thank you again to everyone who showed up to support me today. It really means a lot. I shared with everyone today that while Churham dominates the 1st F every week, we all need to remember there are 3 F’s. We need to be better friends to our brothers and we need to be better men in our community. F3 gives us a basic formula to make each of us as awesome as we can be. Let’s make the most of it.
Welcome FNG Taco Tuesday brought out by our very own Virgo.
Aye