Warmarama- 15 IC SSH, 10 IC Forward and Reverse Arm Circles, 10 IC Michael Phelps, 10 WMH, 6 Manafort Good Mornings,

This month with a lot of people traveling in and out of town, I wanted to start something that I knew would push myself and others to keep getting stronger throughout the month so I came up with the F3 presidential fitness awards. Here is the workout.

Each exercise is performed for a minute and the totals are counted. They must be done with a partner to make sure they are getting the full range of motion. To complete the challenge it must accompany a 1 mile timed run but so the PAX have vowed to complete the run on their own but here are the exercises and a link to the spreadsheet.

Merkins, Squats, Sit and Reach, Shuttle Run, Bent-Knee Situps, Block-Curls, Blockies, V-ups, Swings, Pull-ups

Google Spreadsheet for viewing entries

https://docs.google.com/spreadsheets/d/1GE5zsDEYsnFf52uQwoDQ409-Bl6rNzvuieJZDsWvxeo/edit?usp=sharing

Google Form to enter Mile run or other workouts

https://docs.google.com/forms/d/e/1FAIpQLSe-Bx0H-FOB68hm7JQTA9Db8ovq_Ewkc29WHmAwu4l99K6YNA/viewform

COT: Thanks for letting me lead you all today and I appreciate all of you coming out. Don’t forget to enter your time and or complete this with other folks throughout the month and let’s see who might be the top person in each of the workouts and at each location.