Breaker Breaker, This One Bad Mother Trucker rolled into the Ballroom to prove that trucks aren’t always slow. Glad to see 9 other PAX heard my “Got your ears On” call. Quick disclaimer as we headed off to COP. On the way to COP, one PAX was releasing some toxic fumes that eventually caught up to him…see below

The Thang:
Mossy to end of industrial drive to parking lot for COP:
14 Good mornings (somewhere during this exercise Decible had to run behind the pillar…it smelled)
20 IW
25 SSH
20 Moroccan nightclub squats

Mossy to Industrial drive and partner up. Time for a AO classic: Dora 1-2-3 as Smokey the Bear rolled by to check on us
75 Burpees
200 squats
300 LBC
Run up Industrial Drive to first driveway entrance and back

Fast walk halfway up, run backs second half to first industrial building parking lot

Line up against building
Lunge walk with a 2 sec count in down position to other side of parking lot, climb walls to Roasted Oven roadway and run back to building
Rinse and repeat 3 times

Get on the Big Round Ball for:
20 box cutters (Raleigh favorite)
Protractor (lots of mumble chatter so Q kept going until Bombjacks were necessary)
Flutter Kicks

Climb walls to COT

Lots of announcements (hope I caught all of them):
9/11-12 BRR
9/12 Camp Care 5k and Pre-mature ocktoberfest (See weekly newsletter, Stang and Decible for more info)
9/18 3 year anniversary celebration at Anne Springs Greenway Pavilion
10/17 fastest 5k relay – 5 man team for relay sprint in Rock Hill with finish line at Legal Remedy Brewery
12/19 Fort xmas party

Medical Prayers to Cake Boss, Stang, and Truckers Families. Teachers and students who went back to school yesterday.

Always a privilege to lead an AO workout as these opportunities are becoming less frequent due to work commitments in Raleigh. Honored to be apart of F3 and everyone of you push all of us to be better men, husbands, and leaders. Till next time,

Catch Ya On The Flip Flop