Focker’s Birthday Bash

We began the beetdown with @Radio  requesting a moment of silence for all law enforcement and those especially that have given their lives in the line of duty.

The stadium was closed off for graduation stuff so we completed laps around the parking lot to different colored cones with 10rep exercises for each cone.
Exercises: burpees, squats, decline merkins, Lt. Dans, 38 count plank, ab choice for 38 count.

38 count, choice of ab exercises from each PAX, mixed in throughout laps and completed together for the last 4 exercises at the end.

Being a better man. F3 has helped me to do that. Starting back in fall of 2021, I was told about F3 by @Forrest. I was in pretty rough shape at that point in terms of my back pain and non-existent recovery. I was upset that I couldn’t do the things I used to, and that my fitness journey had so dramatically changed due to my disc herniation. I thought I would never come back from it or be the same again in terms of my physical capabilities. I was short-tempered with my wife and kids, I couldn’t get through a work shift without being in constant nagging pain from my sciatica that was down to my toes; I had a lot of negative thoughts and a woe-is-me mindset. This mindset changed my normally positive outlook on life to be pretty negative and debilitating on so many levels.
I showed up to my first beetdown kind of busted up, definitely not at my best, and I was accepted into the F3 brothers with encouragement and understanding. When I reinjured myself along the way, numerous brothers reached out to me to check in and offer support.
F3 has made me a better man; it’s given me my physical and mental health back. I’m forever grateful for this group. I love getting up in the morning and dealing with you crazy dudes. Forever grateful for you men, and grateful to be able to lead. SYITG.Prayer intentions for our very own officer, @CHiP, safe trip in D.C., and all officers during law-enforcement week.