There is no doubt this time has tested a lot of us at our core. I was really excited and honored to take the Shovel Flag from Punch List and continue to help the PAX accelerate going into 2020. I had all of these great ideas for the AO and great momentum going into our first Q and then….Coronavirus. Going into isolation was hard for my family and I. During the next couple of months, if I’m being honest, I found myself decelerating. I was sleeping in longer, making poor diet choices, and failed to push myself to get up and workout. It honestly impacted me in a negative way at work, with my relationships, and at home as a father and husband. At the same time the isolation period made me realize how valuable F3 is to a man. As we all know and hear if you are not accelerating your are decelerating. My physical, spiritual, and mental health were out of wack and I knew what was needed to get back on track. As we re-enter our new world I come out with a new found confidence and excitement for whats to come. I’m grateful for this organization and the impact it has had on my life and can’t wait to share that with others.

Warm Up
Quick mozy around the lot , side straddle hops, toy soldiers, cherry pickers, wind mills, downward dog / honeymooners, Moroccan night clubs.

Main Course
The reason why I love the COOP so much is the smorgasbord of options you have to dish out to the PAX. So…of course, we start at the pull up bars.

The BARS
10 burpee pull ups
Run down the hill
20 merkins
bear crawl up the hill
30 LBCs
Rinse and repeat X3 with modified options

BLEACHER Run
Run up and down bleachers – at every transition at the bottom we grabbed some bench and did 20 dips

FIELD fun
Broad jump suicides 10, 20, 30 , 40, 50

Mary to finish
Lots of merkins, AB work, and more. Finished on time.

Excited to lead and kick off the COOP the right way. Look forward to accelerating into 2020!