If you are reading this, we thank you for being part of F3…this would not be a thing if it weren’t for your commitment to posting and EHing. As our gift to you, each pain station will be repeated 3 times, one for each year of F3 being in Indy. As always, the disclaimer applies. Enjoy!

Warm Up:
Imperial Walkers x20 ic
Weed Pickers x10 ic
Squats x10 ic
Perfect Merkins x10 oyo

The Thang:
Pain Station #1
Motivator from 6
Mosey 200 yards
R&R x3

Pain Station #2
Death Star (5 outside points & 5 inside points to the star)
Outside: 10x merkins
Inside: 30x overhead air press
R&R x3

Pain Station #3
Burpees x10 oyo
Lunge walk x20 (1 leg counts as 1)
R&R x3

Six Minutes of Mary:
LBC x10 ic
Flutter Kicks x10 ic
Low Dolly x10 ic
Gas Pumps x10 ic
R&R x3

RECOVER RECOVER

Moleskin:

GOOD. It was awesome seeing the impact F3 has made on each of us. It was equally as awesome hearing how F3 Indianapolis grew, one PAX at a time. This is a far cry from the 2-3 person workouts at the start, and for the self-quarantined PAX, it was an unplanned tribute to all of those times Brickyard did the beatdown by himself in his driveway. It is hard to believe this is just the beginning. There is a lot more progress for each of us to make as individuals, and there are a lot more men to EH. Leave no man behind, but leave no man where you left him.

Z

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