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.

Merkins, Squats, Sit and Reach, Shuttle Run, Bent-Knee Situps, Block-Curls, Blockies, V-ups, Swings and a mile run and pull-ups if you have a bar

Google Spreadsheet for viewing entries

Google Form to enter Mile run or other workouts

After the f3 work, I wanted to show some of my favorite Vice exercises to the dudes on the island, we completed, 1 minute tea bag, one triple stack of yanni merkins on the block, ic Arnold presses and ic overhead claps

Mary: Vice clamps, right and left, 3 count dying cockroaches

COT: Full circle requested prayer for his family as they travel and Discus requested prayer for his brother as and sisters. Thanks for letting me lead you all today and I appreciate all of you coming out. You can copy and paste the google form into your browser to enter your own data or other folks can join us throughout the month and let’s see who might be the top person in each of the workouts and at each location for each age category.