Weather: 75 degrees, slightly humid, partly sunny

Warmups: Motivators (from 5); Abe Vigodas (forward & reverse); Seal claps, Overhead claps, shoulder fly-outs, groin stretch (10 seconds each side), old man stretch (10 seconds each leg)

Workout: hit the streets for a ~ 2 mile walk with the coupon. The coupon is not to touch the ground. At every block the PAX are to do 10 curls, 10 shoulder presses, 10 squats, 10 bent over rows. A total of 130 reps for each exercise.

Announcements: 3 year anniversary workout this Saturday and WreckCenter; 3rd F opportunity through Breakthru on Friday Aug 12 (deets on Slack)

COT: Consistency is the key to sustaining and improving your fitness goals. F3 provides the structure and guardrails. I’ve had my weak moments with my jester over the past week or so. I could notice the difference (in a bad way) of not adhering to the consistency of showing up on a regular basis. Make your workout goals and stick to them.