Warmup

• SSH
• Good Mornings
• WMH
• Imperial Walker
• Arm Circles
• Hillbillies

Main Event
Exercises at each corner of one full field, broken out into two laps that we repeated. Running between each corner except for the last stretch — a bear crawl.

Lap 1:

• Burpees x 10
• Plank Jacks x 15
• Merkins x 20
• WWII x 25

Lap 2:

• Squats x 30
• LBCs x25
• Lunge Jumps x 20
• Dry Docks x 15

Mary

• Flutter Kicks
• Russian Hammers
• Bird Dog (thank you Brick)
• Nolan Ryan (thank you Big Kat)

CoT

YHC shared how grateful he is for each member who gathered this morning (did he say he even loved them?) and a few words about the impact of them and other F3 guys on his life. In addition, he mentioned that he is been reading a book called Falling Upward, by Richard Rohr and highly recommended it. As we move through life, the author argues, many of us first focus on professional achievements, making a mark, education, starting a family, and so on. All good things. But often as we get older life throws us a curveball. Sickness, death in the family, addiction, divorce, let go from our job, etc. It’s devastating. And it’s in these difficult moments where spiritual and personal growth tend to happen. This strikes YHC as a pretty simple, but profound truth. It is also a reminder to us in the F3 community that we all have difficult times occasionally and and reaching out and supporting each other, checking-in, and bringing new guys to the group is so important.