• When: 2022-05-05
  • QIC: Ash
  • The PAX: Silent Bob, Side Salad, Silver Bullet, Teddy, Pondo, Odyssey, Ash


An Ash Anniversary

Weather: Clear, 70 degrees, only slight hints of Columbia humidity
Warm-up:
SSH, in cadence, x50
Imperial walkers, in cadence, x25

Mosey to lower playground

Mini Murph Round 1:
Short run around cul-de-sac.
10 pull-ups, 20 pushups, 30 squats.
Short run around cul-de-sac.

Plank for the 6. Series of planks, and Teddy Rolls x10.

Mini Murph Round 2:
Medium run around dirt path.
15 pull-ups, 30 pushups, 45 squats.
Medium run around dirt path.

Plank for the 6. Series of planks, and Teddy Rolls x10.

Mini Murph Round 3:
Run around Chambly, Queens Way, Prince Wales.
20 pull-ups, 40 pushups, 60 squats.
Plank for the 6. Series of planks, and Teddy Rolls x10. Pax collectively knock out the last pull-ups for the 6.
Mosey back to the Flag. Air chair waiting for the 6.

COT.
Announcements.
Prayers.

Devo: Thankful for the last 6 years of having F3 in my life. Encourage all of us to look out for men we cross paths with that would benefit from F3. Also encourage all of us to “be part of the herd” and not just come to F3 for the workout. Initially I only came to F3 for the workout and was hesitant to be “all-in” but the more I became open to truly being present at F3, the more it started benefiting my life beyond the workout.

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.