10x IC Arm circles

17x IC Circle arms (cause I can’t count)

10x Imperial storm trooper
Michael Phelps
10x IC SSH
Mosey around the parking lot
25x IC Merkin
15x IC Squats

We then had a friendly competition to the shed. Starting at the flag:

• Drop and so 5 burpees
• Run to the flag pole
• Drop for another 5 burpees
• Run to the shed
• Pair up based on finish time

Once in teams we worked through the following sets:

Station 1

• 11x hand release merkins
• 50m suitcase block carry
• 11x hand release merkins
• 50m suitcase block carry

Station 2

• 11x blockee
• 11m lunge walk (out and back)
• 11x blockee
• 11m lunge walk (out and back)

Station 3

• 11x thrusters
• 100m run
• 11x thrusters
• 100m run

Station 4

• 11 cleans
• 11 block squats
• 11m block carry
• 11 cleans
• 11 block squats
• 11m block carry

Completed 2.5 rounds before heading back to the flag

Did an abbreviated version of IC motivator.

Finished with some stretching

Prayers for Blue and Meatball for upcoming medical procedures, Turnpike and his new job, and the family of lost construction worker that Sunspot knows.

T claps to all the PAX. Today was a tough one and I was impressed that we kept lock-step through the whole workout. Some strong men showed up today. 💪
Today marks 7 years of being part of F3 and I’m convinced it has made me a better husband, father, and leader than before I started. I’ve seen Murphy show up unexpectedly in life. But it’s the Gloom of F3 and the support of the PAX that has provided a training ground to prepare me to be comfortable in the discomfort, keep my mind right despite the difficult, and know there are brothers behind me. I thank all my brothers of F3 for making that possible, because it proves it’s more than just a workout.