Beautiful morning for a KB workout!  Thanks Candy Cane for the op!  Pick up Man in the mirror, and join the pax as we journey through this powerful book.  This is the inspiration for this workout, as it is truly a you vs you.  Disclaimer, F3 mission given, and off we went.


  • Pledge of Allegiance
  • SSH X 15 IC
  • Hallelujahs X 10 IC
  • Arm Circles X 10 Fwd/Rvs
  • KB Drag to first tree then farmers carry back (Gazelle dragged to and back, beast!)  Chatter about how is this a warmup…


  • Round 1
    • Goblet Squats X 10
    • Overhead Press X 10
    • Figure 8’s X 10
    • KB Merkin Swings X 10
      • Plank for the 6.  Cool down w/ Farmer’s carry to tree and back.  Rinse and repeat round 1.  After round 1, Overhead kb carry to first tree and back, on to round 2.
  • Round 2
    • KB Merkins X 10
    • Reverse Lunge w/ kb pass through X 10
    • KB Russian swings X 10
    • KB Burpees x 10
      • Plank w/ KB hold for the 6.  Mosey to tree and back.  Rinse and repeat round 2.  After round 2, KB Overhead carry to the tree then to the shelter for table top tricep extensions x 10 and pull ups x 10.  Back to Circle for round 3.
  • Round 3
    • Peter Parker KB push X 10
    • Dead Bug with Reach and press X 10
    • Rotational Clean/Rotational Press/Side Lunge/Goblet Squat X 10 (yhc was asked if Abu came up with this?)
    • Single Arm KB Swings x 10
      • Al Gore w/ KB for the 6. KB Overhead carry to tree and back, rinse and repeat round 3.
  • Mary:  KB Overhead carry to tree, V ups X 10 IC.  Back to flag.  KB Overhead carry to tree, 10 WW2’S IC.  Back to flag.  KB Overhead carry to tree, Flutterkicks w/ KB X 20 IC.  Back to the flag.

BOM:  Holy Cross student who died from crash and all affected families.  Praise for pax M’s achievements!  Pax searching for jobs.  High school students taking exams this week.  Injured pax.  Yhc prayed us out.

COT:  Friday lunch at Bad Daddy’s.  Sign up for Daddy/Daughter dance & A night to shine (Slack).  Ratched with a D has the Q at 116.  2.0 workout this Saturday at BLP.  F3 Farmville has 2 year Anniversary this Saturday.

Moleskin:   I have been crucified with Christ; and it is no longer I that live, but Christ liveth in me: and that life which I now live in the flesh I live in faith, the faith which is in the Son of God, who loved me, and gave himself up for me.  Galatians 2:20.  Brothers, until we allow God to live in & through us, the man in the mirror will always have us bound.

Blessings – FP

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