Warm-a-Rama:

Quick Mosey, SSH, Weedpickers, SunGods OYO, Michael Phelps OYO

The Thang:

Each Exercise is 3 Rounds. 45 seconds 10-second rest

Curls

Squats

Triceps

Run

Thrusters

V-Ups

Pull Throughs

Run

Overhead Press

BBS

Presses

Run

KB Swings

LBC

Triple Threat

Run

Mosey to flag

Thank you to the pax who showed up for my 2-year anniversary Q. Appreciate all the support over the last two years and with the Forge. The men of F3 have pushed me to be a better man, husband, father, and friend. I’m always amazed at the support, dedication, and vulnerability of the men of F3.