3 years ago I decided to post to this thing called F3 after grabbing a flyer from the church bathroom. I had the pleasure of spending 2 years @F3NWInd where I met many PAX, held various leadership roles, and had my life changed forever. When I relocated to Lancaster, PA, there was NO WAY that I wasn’t going to have F3 in my life. Within 3 weeks of moving we had our first workout with 3 PAX. Today we have an average of 15 PAX every Saturday. I never would have imagined we would have grown as fast as we have and I thank every day for having all of you guys in my life. #F3Lanco has helped tremendously to make this feel like home.

Today, 14 PAX came out to celebrate my 3 year MANiversary.

PAX: Tattoo, Inspector, Garden State, Squared, Fridge, Quigley, Herbie, 10AC, Marvel, Eagle, Turnpike, Skater, Sunspot (Q)

WARM-UP:

Mosey 0.25mile
IST x3ic
Toy Soldier x6ic
Arm circles x9ic / each arm
Diamond merkins x12ic
Perfect squats x15ic
Motivator 11-1

CELEBRATION TIME:

Grab some blocks OH carry to front hill…
Block Complex / Burpee ladder 11-1
Block rows x9ic
Block curls x15ic
Block Swing x12ic
quick Mosey to parking lot…
Tuck Jump-icides x6 lines
quick mosey back to coupons…
Block chest press x12ic
Block Curls x15ic
Block Squats x15ic
Block curls x15ic

MARY:

VA-W x9ic
American Hammer x12ic
Bay city scissors x9ic
WW2 x15 oyo
Leg levers x15ic

With this being my 3 year MANiversary Q, everything had to be in multiples of 3. The motivator was a nice challenge as that was 264 reps! I wanted to throw a tough Q at you guys and you pushed through like champs! That front hill ladder was a doozy and loved seeing all the PAX pushing everybody when they were hitting the wall. Thanks for posting with me and celebrating my MANiversary!

Until next time, Sunspot OUT!