Sometimes, life is fragile. We had a Pax member in Knoxville, Cardinal, who lost his life, at an F3 workout, on his virgin Q. There is a “go fund me” set up. See 2nd F on Slack for more information (Look for Greenbow, today at 7:30AM). People are asked to Wear Red is Cardinal’s memory.
Also, an F3 brother in Richmond, Jon Michael Freeze lost his life after a run at Christmas time. This is a reminder to appreciate those around you.
And please bring phones with you at your workouts. You never know if you’re going to need them.
The workout went like this. First, Music Maestro!
20 SSH, 20 IWs, 10 Don Quixote, Arm stretch, hamstring stretch
Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc. This is a favorite quicky workout for me!
20 Swings
20 Hammer Curls
20 Upright Rows
20 Triceps
15 Sit and press
20 Press
20 Squats Goblet
Run around the island
11s Squats and Sit and Press with Rifle carry between locations
Run around the island
11s curls and swings with Rifle carry between locations
10 Burpees
8s: swings and curls (single count)
20 Dollies, 15 Crunchy Frogs, stretch (right hand/right foot, left hand/left foot)
Elbow plank to count of 60
Number-rama
Name-o-rama
Frozen triangle
Prayers for those going thru a time of grief., even when the loss has been expected.
YHC with the take-out
