Welcome to FNG Hammer & FNG Winner! appreciate you sticking around after my wonderful detailed disclaimer.

COP in the Parking lot:

46 SSH = either I need to stop aging or work on my cadence past 46

30 Imperial Walkers

30 Slow Squats

Long plank series

Long walking warm up to get old legs stretched out and ready for battle

Mosey to Veterans Park

Car Bomb leads us in a strong rendition of The Pledge of Allegiance

10 SSH

10 Imperial Walkers

10 Slow Squats

Mosey to downtown Fort Mill and my new favorite wall

Line up along grass

5 sprint cycles down to the wall and back

8 different exercises for each cycle

Extra credit taken by most

Equated to about 17 solid minutes of sprinting and exercises…no CSPAN 10 counts today

Mosey back to Veterans Park

SSH

Imperial Walkers

Squats

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Long plank series including some hilarious chatter during our Super Belly series

Run back to COP/COT

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

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.

Great work by Anchorman and Rooney and their EH’s this week. Hammer & Winner! picked an exceptionally humid day to join F3, great effort by both men.

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 the Q.

Appreciate the Q opportunity. F3 is truly a gift from Him.

Blessings & Peace, bring your gloves as I am your co-Q on Saturday in Rock Hill’s Q School with Audit.

Appreciate the notes, texts, tweets, and calls today on birthday wishes. I like having friends, and being part of the Battalion of F3, iron sharpers iron.

Semper Fi

CSPAN