1 year anniversary with Murderbunnies…

Preamble:

I’m sure everyone was watching the weather… Wet, but no rain, and 5 of the dedicated got to work.

Warm-O-Rama:

Mosey to parking lot for warm ups:

• SSH x 15
• Hillbillies x 15
• Weedpickers x 15

The Thang:

Grab a cinder from the truck and head to the football field. Line up along the goal line.

Murderbunny to the 20 yard line. 10 exercises (see below). Run to the far goal line and back to the cinder. Murderbunny to the 40 yard line. 10 exercises. Run to the far goal line and back to cinder. Rinse and repeat up and down the field.

Alternate between exercises at each 20 yard line.

• Curls x 10 and skull crushers x 10
• Merkins on the block x 10 and thrusters x 10
• Overhead press x 10 and alternating lunges in place x 10

Mary for the 6 and then quick round of Captain Thor:

• One big boy with the cinder, then 4 american hammers
• 2 big boys with the cinder, then 8 american hammers
• Repeat up to 5 big boys and 20 american hammers

Mosy back to the flag with a 1 minute mary. Time called.

COT:

This really is a time for us to pray for our nation. Too much involvement in the macro divides us in the micro. Look to your left and right and find someone to help, support, love, be a friend to, etc. F3 should be a leader in this, so keep leading!

Naked-Man Moleskin:

Today was my 1-year anniversary with F3. To say it has changed me is an understatement. I’ve lost a significant amount of weight, and above all else I just feel healthier. Getting to know you guys has really created a community. Some I know well, some not well yet, but it does shrink Atlanta to a community of people that you see around you. Guys have gone through things, guys have shared, guys have listened and supported. It’s a model that everyone needs to be a part of. I have loved seeing all the FNGs this year (I was one of them so thanks to Rooney for getting me out there!). And I would say the biggest change is I HATED running up until F3. Now I run something like 10 miles a week. I’m even thinking about getting a run in tomorrow. What’s wrong with me? Who knew! Just wanted to give a big thanks to this group and to the guys that are regularly leading in all kinds of ways, both in front of and behind the scenes.