Murph-n-Turf

Mosey to the church playground, across the street.

10 merkins
20 air squats
5 pull ups
Mosey length of parking lot
(repeat 10x)

Mosey back to AO

1 min high plank
1 min bear plank

Quit being comfortable and get back to our ancestral roots.  We have it sooo good here in America that it’s making us fat, lazy, sick, depressed, and anxious.

Put your phone screen down. Or, set a time limit that will alert you when you hit your ‘max’ for the day.  Have you looked at your daily/weekly screen time results lately?

Go outside (not a big ask for the F3 men), but do it with your family or friends. Make spending time outdoors part of your regular schedule.

Think about your death. Not in a dreaded way, but in a way that’ll spark and motivate you to spend your time doing what you love with those you love. We are here for a blip of existence on this planet. Make your blip a good one that’s full of experiences and meaning.