18 Pax posted this morning in the gloom at Ant Hill. We unanimously decided that for left/right workouts such as Iron Mikes, step-ups, bent over rows, etc. the rep count is 1,1; 2,2 and not 1,2,3,4 and there should be no such questions during the workout! This is F3 after all and we come to push and improve ourselves, not quickly get through reps.
The workout consisted of three stations and jogging the loop around the park to get to each station. We split into three smaller groups.
Upper: 10 pull-ups, 20 overhead press, 20 curls, 20 bent over rows;
Legs: squat-jump and side straddle parking lot lines, mucho leggo (5 leg exercises, 10 reps each);
Core: 20 reps of exercise called by Pax (4 exercises).
My group did three loops. We ended in a COT where we discussed how it is our choice alone what kind of man we will be. It is not our choice whether or not that decision will impact others. Be the man who does the difficult things to ensure your impact is a positive one.
The Pax was done from memory but I think it is accurate – apologies if I missed anyone. Thank you for supporting me today – we got a little better today for life’s challenges to come!