PAX: Newman, Maestro, John ‘Beach Body’ Stevick, The Grinch, Run Flat
Small Arm Circles: forward and backward
Big Arm Circles: forward and backward
Willie Mays Hayes
About a year ago, my father passed away, and my long time friend and classmate surprised me by attending his funeral. He saw the need for F3 and began EHing me. This past Wednesday he Q’d at F3 Blue Ridge, and shared with me this work out in honor of my father
AMRAP in 30 minutes
– 16 Hills to heaven
– 19 Merkins
– 48 step ups
– 7 bent over rows
– 20 dips
– 22 goblet squats
1 lap around church perimeter
Beat down, ran longer than expected. Therefore, no time for Mary.
– Forsyth CSAUP
– The Scrape’s upcoming quarterly PFTs as a means to show fitness progress throughout the year cumulating with a 2024 Murph challenge.
-Prayers for all those who did not defeat the fartsac, had pressing priorities, or we’re out of town.