18 Men including 1 FNG chose to share the gloom at The Fort (WEP) on this cool spring morning for another installment of the Q-Exchange Series, hosted by YHC and Decibel.  Lots of mumblechatter about temperatures this morning, Red Banjo’s hoodie accessories, and the # of PAX paroled from Alcatraz this morning for an 0700 Post at WEP.

The Thang:

Following a not-so-subtle identification of our FNG,  and a quick disclaimer, we began the morning with a quarter lap of WEP stopping off for a center stage COP (as the late arriving PAX continued to roll in).

• 40 SSH
• 20 IW
• 10 Slow Windmills
• 25 Mountain Climbers

All assembled, we set out for three loops of the park with pain stations at the four corners.

• 1st Corner – 20 Burpees
• 2nd Corner – Jog down the big hill and Bunny-Hop back up
• 3rd Corner – 20 Bomb Jacks
• 4th Corner – 40 Lunges (20 each leg to keep it simple)

Some discussion after the first loop from some of the PAX that either didn’t hear, or didn’t want to hear that we were doing this three times.  All pressed on.

Had to cut the last loop short (skipped lunges) due to time, and YHC handed off to Decibel.

Quick Plank-o-rama

Mosey to parking lot circle for 4 minutes of Sally – This was VERY popular.

Break into group #1 and #2
Group #1
Run backwards stairway to heaven starting at 2 burpees at the 1st light pole and adding two burpees at each pole, ending at 12.
Group #2 Run down parking lot path to the T and do 20 monkey humpers
Run back and do 20 CDD
Switch

Mosey to playground
20 dips/15 pull ups
Rinse and Repeat

Ab Lab
Hanging Knee ups x20
Freddy Mercury x25
Hanging Knee ups x20
X’s/O’s x15
Hanging Knee ups x15
Alternating heel touch x20

Mosey to COT
As always, it is an honor to lead this group of men.

Announcements:

• Mud Run reminder April 11, “if you’re man enough” according to Change Order.
• F3 Golf Tournament – Old Sycamore – 4/30 – get in touch with Package if interested.
• Gladiator Games (after this), Sorry Jekyll, no takers.

Praise / Prayers.

• Thankful for those overcoming challenges with health and employment.
• Thankful for F3 – a brotherhood you can count on regardless of where you travel. Shout out to F3 Augusta.
• Prayers for those battling illness. We lift them up for comfort, healing, and grace.