5 years a Pax

X doods showed up to work out as a secondary objective, with the primary objective to celebrate my 5th year as a PAX in F3. This thing is all modified due to a hamstring injury that just. won’t. quit. (Remember kids, don’t do cold sprints at 40 years old…just don’t).
DISCLAIMER

COP

• Superkins (TM pending)  x 10
• Abe Vagoda x 10 IC
• Arm circles
• Other shiz

THE THANG
Insert information about the workout. This Thang is called Stay Away from the Hamstring…harder than it sounds

500 club

20, of each exercise, then 15, then 10 of 5 exercises, burden carrying your coupon across the field and back. If you finish early, repeat groups of 10 until time is called.

Group1:
Merkins, Heels to Heaven, Overhead Press, Weighted Squat, Freak Nasties (alternate half each side and GO SLOW)

Rest 1 minute

Group2:
Dry Docks, Coupon Curls, Freddie Mercuries (IC), Thrusters with Coupon, Tricep Dips

MARY
NO TIME FOR THAT
CIRCLE OF TRUST
PRAYER
MOLESKIN
5 years at anything is a long-ass time. And I’m here today injured and not in the best of shape. But F3 has taught me patience, perseverance, and toughness in a way nothing else has. I know guys are out working out when I can’t be (or choose not to) just as I have been out working out when they could not or would not. It’s the group, the brotherhood, that makes us stronger, provides accountability, and resilience. After 5 years, I am thankful for that.
ANNOUNCEMENTS

Get thee to Arrowhead on Saturday for ye olde convergence.