PAX: True North, Hammerhead
FNGs: DR PAX Patient Zero
WARMUP: SSH, Michael Phelps, Mountain Climbers, Cherry Pickers, Mosey
Musical Dora-PAX partnered up. Instead of 100/200/300 reps, only switched to next exercise until song on playlist ended. Running PAX did suicide runs, down half the distance of pier, back to start and then down the full length and back Exercises: Merkins, V ups, Bonnie Blairs
H.I.I.T. workout-45 second of work, 15 second rest. Q called next exercise during break and PAX took turns doing the count. Some exercises used exercise bands.
Overhead Tricep Extension
MARY: Dealers Choice
COT: Workout music was upbeat, but lyrics full of regret, nihilism and longing for something more. Thinking this week about how I can be someone who loves and serves others well to give meaning, purpose and hope to others. May the men of F3 do this within F3, their families and communities.