Greetings, F3 warriors! On this muggy, sunny Saturday morning, a group of 18 dedicated PAX gathered to push their limits and sharpen their iron.

We started with a total of 10 stations:

Station 1. Perfect Merkins
Station 2. Using 10-pound dumbbells, we did shoulder side and front raises AMRAP
Station 3. Band curls
Station 4. Slam ball press, squat, SLAM
Station 5. Battle rope oblique side slams
Station 6. Using the mace, we did slow and steady metronome swings
Station 7. Jump Rope
Station 8. Wrist roller / 10 Pounds
Station 9. American Hammers with the medicine ball
Station 10. Kettlebell swings

The order of these exercise groups may be slightly askew, but this doesn’t really matter for the BB.

From burpees to squats to exercise band curls, we worked our way through the list, with a minute of active rest between each one. The PAX were free to choose their own active rest, which added an extra element of challenge and variety.

After completing the 10 stations, we turned to the trusty foam dice once again. Everyone got a chance to roll, and we did a variety of exercises based on the choices that came up. We worked hard for a total of 20 additional minutes, pushing ourselves to the limit.

Throughout the workout, the PAX encouraged each other and pushed themselves to new heights. We were all sweating and exhausted by the end.

And so our Iron Sharpens Iron workout came to a close. We may have been pushed to our limits, but we emerged stronger than ever.

As we head out into the world, we carry with us the knowledge that we are part of a brotherhood that supports and uplifts each other, no matter what challenges we may face.

Until next time, keep pushing your limits and sharpening your iron!