Always 70 and Sunny
Always 70 and Sunny

POG F3 anniversary


One year ago I came out to my first F3 workout- The Murph. So I figured I’d show some anniversary love by doing it again.

Run a mile

10 rounds of 10 Jerkins (no pull-up bar in NewMarket), 20 Merkins, 30 squats

Run another mile

Finished in record time with 15 minutes to spare so we did some core work, 2 rounds of donkey kicks, finished with a few rounds of curls with rocks (Wilson picked one that was 100 lbs 💪🏻 )

Great work guys! Glad to lead this group and be a part of F3.


About Author

1 Comment

  1. GREAT job POG. Glad you decided a year ago to come out. The MURPH is tough and you killed us. The speed MURPH has now been created.