If you showed up for a prayerful “Hour of Power” you instead got a full cut of high humidity and the painful reminder to wear gloves because I might be the Q. 19 strong, chatter was high, and the spirit was right.

COP in the Parking lot:

You can’t fake it on pavement

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

Mosey to Springs Building

10 Wind Mills

10 Toy Soldiers

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

10 Slow Squats

Rinse & Repeat & Rinse & Repeat & Rinse and Repeat

At this point anyone who was with me on Tuesday thought I had the same Q card (Airborne, High Life, One-Niner, & Pebbles). I really just need to stretch my legs from Jekyll on Thursday.

Mosey to Veterans Park

Backdraft leads us in a strong rendition of The Pledge of Allegiance

Reflect on 70 year D-Day Anniversary

Long plank series

SSH

Imperial Walkers

Squats

Mosey to downtown Fort Mill and my new favorite wall

20 Curb Step up right and left, and 20 hops

Long plank series

Line up on wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to DD Park steps (named for mound features?)

20 curb step up each leg

20 curb calf raises

Mosey to DD half wall near mounds

Bunch of dips

Long plank series holding curb

Couple of Derkins to catch my breath

Mosey to Springs Builder upper lot

Meracides x 2 sets racing against you on round 2

Menthol leads a nice plank series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a cool down exercises

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Final Long plank series

Moleskin:

Prayers are with Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week. This morning I went all the way around the circle looking for prayer requests, appreciate those who were willing to share.

Focus on your EH this week.

Today our #F3Counts @F3TheFort numbers were great:

11 @Alcatraz

17 @ThePatriot

19 @WEPThe Fort

70 @F3Dads (WOW!)

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during my Q. F3 is truly a gift from Him.

Appreciate the Q opportunity from McGyver.

Blessings & Peace, bring your gloves I am your Q on Tuesday,

CSPAN