300 for McCracken

Yes – lots of back friendly stretches for us weary snow shovelers – the PAX assisted Q to remember some basic stretches.

300 style workout: 6 upper body exercises with 10reps each, followed by a FUN cardio loop through the candy land map that Q shoveled through the first 50yds or so. We did this for a total of 5 loops and then switched to more leg heavy exercises.6drills x10reps x5laps = 300merkins, bent rows, curls for the girls, cross arm raise, overhead press, triceps choice6x10x3 = 150 (cut shorter for time)plank jacks, mtn climbers (2:1), squats, lunges right, lunges left, coupon swings

McGillicutty Big 3 – 30sec holds of lumbar support crunches, side planks and bird dogs

Perseverance! Can we all agree that McCracken is a bad ass? @Radio @Shugah and now @McCracken are the select few high impact men who have put in the work and shown up day after day to achieve 300+ workouts for the year. Not only did McCracken accomplish this, he also did so while having to undergo triple bypass surgery back in the summer. They say cardiac recovery can take up to 6 months; McCracken did it in less than 3!

Pat, At the start of your F3 journey, you were a bit discouraged; it was challenging for you to walk up a hill on a ruck without taking a breather. Through the support of your brothers and your grit and determination,  you persevered and kept getting stronger. Despite the surgery set-back, you are now rucking 3-5 miles with a vest, completing the beatdowns and helping lead quite a few of them yourself. Way to represent what this group is all about. Glad you got your ticker figured out! I’m proud to call you my friend, and so glad you joined the group, brother.