Three Dog Night had it right – one certainly is the loneliest number… either F3Durham was too exhausted from Maize’s Labor Day Convergence beat down or too busy defending our Ms, one lonely PAX arrived on the top deck for some self-inflicted pain

Stretching (yes Riggs, YHC stretched, and watched his max output decline with every exercise)

Found a heavy block – rows, press, top shelf, bicep curl, tricep extension, goblet squats, lounges (walking lunges), russian split squats

Pull-ups and decline merkin pyramid

Mini-mary and COT… (can it be a circle?)

– if you ever want to see the impact that F3 has on your fitness/life, take an F3 workout and do it yourself… it’s amazing what you can do when your brothers are suffering alongside