It is crazy how much F3 (3 AO’s) and myself have grown over the last 2 years. F3 has challenged me physically, mentally, and spiritually and made me a better father, husband, and friend. Still remember the conversation I had with StarChild and him not accepting my excuse. I challenge all PAX to push the person who says they can’t do 5:30. Basically went like this:
SC “Brad you should come do this workout called F3.”
Me ” Where and When?”
SC “5:30 at the Posh.”
Me ” Not a chance. I have a 2 month old at home and I am already not getting any sleep. He is up every 3 hours.”
SC “Perfect your already up so what other excuse do you have.”
Me “Welp, I’ll see you in the morning”
With all that said lets get to the good stuff.
PAX (7): Gypsy, Huggies, Nino, Catfish, Fructose, Dunphy, Uncle Rico (Q)
Disclaimer and Modification Suggestion Given
Immediately headed for the Coupons (No better way to start a workout) COP 10 SSH 15 Grass Grabbers Plank with R over L and L over R 10 Merkins Kendra Newman's Mosey to Pavallion near lake (about 400 yards with a nice incline up on the way back; WOOF) THANG (Modified DORA - After each exercise ran 400 Yards up or down the hill) 100 Merkins run back to flag 100 Front Raises 150 Squats run back to flag 100 Kettle Bell Swings 200 American Hammers run back to flag 100 Coupon Curls Waited for the 6 with some calf raises and LBC's
Gathered around flag and thanked the HIMS. Ended with an Our Father.
Uncle Rico OUT
F3 Louisville 