The BackBlast:

F3 Indian Valley, the Chieftain was joined by @Brad Stoehr, AKA Splinter from @F3theFort.  The F3 nation was on display.

VQ for Iceman, after pulling a Bueller on Monday.

F3 core principles and disclaimer.  

Brief Warm up:

IC “cherry pickers” x 20

IC “weed pickers” x 20

IC “toy soldiers” x 20

The Thang:

Modified interval “Murph”

8 times around a 1/4 mile track stopping at each of the 3 stations with weighted ruck sacks. The goal is to complete 2 miles at ruck speed, 125 overhead press, 200 merkins, and 300 squats.

#1: Coupon overhead press  with ruck x 15

#2: Weighted ruck merkins x 25

#3: weighted squats x 40

Method of travel: rifle carry or ammo can carry  with coupon

Speed of travel: move with a purpose or modify up to mosey

Rinse and Repeat until time, reversing course after each lap.

Due to time we only completed 6 laps.

COT:

Phillipians  2:3-4 -value others above yourself.

Love your wife and family as Christ loved the church.. giving Himself up for them

Lead your family and those under as as a servant leader-  always be willing to do what you ask of others.

Prayer.