Conditions: close to 60 degrees, overcast, perfect.

Additional PAX in attendance: we had the F3 Nation Leadership Team and Board on hand for this one. A special welcome to Carmen SanDiego, Slaughter, TML, Gobbler, Dark Helmet, GMO, Shoota, Red Baron, ScratchNWin, and Wait Time for joining us.

Warm-O: SSHs, imperial squat walkers, Abe Vigodas (forward and back), overheads, seal claps, groin stretch, runner’s stretch, calf stretch, Makhtar N’Diayes, and mountain climbers.
Ladybug took the PAX for a lap.

The Thang:
1) 30 second side plank hold x2, 30 second Al Gore, 20 merkins, 20 squats, 20 dips
Ladybug took the Pax for a faster lap.
2) 45 second side plank hold x2, 45 second Al Gore, 20 merkins, 20 squats, 20 dips, 25 dirty hookups
Ladybug took the Pax for an even faster lap.
3) 45 second side plank hold x2, 45 second Al Gore, 20 merkins, 20 squats, 20 dips, 25 dirty hookups, 30 step ups
Ladybug took the Pax for an even faster lap.
4) 1 minute side plank hold x2, 1 minute Al Gore, 20 merkins, 20 squats, 20 dips, 25 dirty hookups, 30 step ups, 35 step overs
All-out on the final lap.

Runners totaled 1.6 miles during the beatdown. Fun.

Bonus: 10 yard bear crawl with 10 burpees, crawl bear back. So nice we did it twice.

Mary: LBCs, Freddie Mercurys, and penguins

CoT: May is mental health month. TClaps to Ladybug who has been posting daily mental health challenges in support of National Alliance on Mental Illness.

One of my favorite quotes from Robert Frost is “the best way out is always through.” And I’ve been going through it lately. I haven’t been the leader I expected to be for this group. But this group of men keeps picking me up and pushing me forward. And I love them so much for that. Small steps in the right direction. 1% better. Each day.

We welcomed the F3 Nation Leadership Team and Board to F3 Evanston today. A great group of HIMs. I enjoyed speaking to several of them during coffeeteria. They want what’s best for each of us men. I’m proud of what we have going here by the lake. And I’m confident our leadership will keep things moving in the right direction. 1% better. Each day.