Disclaimer and welcome to #BlockPartyF3 and no this will not be a 5K week.

This was supposed to be Audit and my Q, Audit is busy with work… hence the name “Audit” and keep him in your prayers as he “enjoys” a busy season.

Since I am on Q = we started running

We start running and when we get about 1/8 mile away and I notice a (kid?) walking through the woods…come to find out 1-Niner is more hurt than reported, and so we waited for him, and we slow moseyed to the church parking lot

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

We began a sequence of burpee ladders covering about the size of 2 basketball courts (think 5..4..3..2..1)

All running forwards ladder with 5 burpees and counting down from 5

Bear crawl down / Crab Walk back

All running backwards ladder with 5 burpees and counting down from 5

All running starting backwards and transitioning to forwards ladder with 5 burpees and counting down from 5

In honor of Audit = burpee broad jump down across lot

We did a few sprint/jogs to stay loose and recover

Transitions to stair climb = up/down for 5 rotations (Acme loves these)

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

More running back to COT

AB Lab

LBC / Flutter / Rosie / Dolly / couple others / Pebbles killed us with WW2 situps / Heisman needs a new name for his exercise…

We almost got 2 miles in this week

#respect to Full Count, Magnum, and Twister who “pushed” the younger crowd this morning

MacGyver & Bird Cage are avoiding any of my future Qs until I get some new material

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

• Gladiator Games this weekend in Indian Land
• 4/18/15 & 4/25/15 Gastonia #Clowncar
• 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
• 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
• If you haven’t Q’d , step up, it is what makes F3 work
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out