Seven PAX made it out on a nice Christmas Eve to celebrate my 43rd birthday (albeit a couple days later). 4:30 workout celebrating turning 43 with various iterations of 43 or my bday. Here is what we did…

WARM-UP:

Arm circles x12ic

Circle arms x12ic

IST x12ic

Burpees x12 OYO

Monkey Humpers x22ic

SSH x81ic

THE THANG :

CSP x43

– Murder bunny out 21.5 paces

Cactus jack x43

– murder bunny back

Block rows x43

– lunge walk out 21.5 paces

Merkins x43

– lunge walk back

Block no surrenders x43

– slowsy out 21.5paces

WW2 x43

– slowsy back

MARY :

OH carry block back to parking lot

MOLESKIN :

Way to push thru this morning! Doing 43 reps on some of those was tough. With breaking it down it definitely helped us keep good form. Good on Sidecar asking to make sure he kept good form to not cause injury!

Lots of prayer requests were lifted this morning. Let us be joyful in each and everyday and take this time to enjoy with our family regardless of what else may be going on there and around us. Be present, be available, and just be the HIM that God has called you to be. Thank you for being part of F3 and being friends, mentors, leaders, and just all around good dudes. Thanks for following my lead today fellas!

Until next time,

Sunspot OUT!