As the PAX gathered we all waited for the Q.  Site Q McGruff, who was posting even with an injury, had already asked YHC to take the Q five minutes prior should World Wide Leader not show.  It became apparent that he was not going to make it as he continues marathon training which left the rest of us mortals improvise.  This is never a problem in F3 as any one of the PAX could have stepped in to lead.  YHC was lucky to be asked so the task was mine.

Since I made this up as I went, I am sure something is going to be missed, but here it goes.

The PAX started with a mosey around the parking lot to warm up the legs.  This wasn’t necessary for some (Axl & Dark Helmet, sorry if I missed others) that had arrived early for extra credit and logged 2+ miles.  We circled back up at the cars and performed the following:

• SSH X25
• Imperial Walker X15
• Merkins X15
• Windmills X15

Mosey across the field to the road leading to the track.  This workout was designed to be low impact in honor of our injured sight Q, but that didn’t mean it wouldn’t be a test.  We started with lunge walks with brief stops.  At each stop we did 10 Merkins.  We did 4 times until we arrived at the car pool drop off circle.

The drop off circle is a long oval.  For the long stretches we did one movement exercise, a different movement exercise for the short stretches, and then a stationary exercise at each corner.

• First lap:  Bear Crawl the long stretch, crab walk the short stretch, 10 burpees at 2 of the corners, and 15 Merkins at the other two corners
• Second lap:  Backwards run the long stretch, bear crawl the short stretch, 15 Freddy Mercury’s at 2 of the corners, and 15 Bomb Jacks at the other two corners
• Third lap:  Bear Crawl the long stretch, Partner wheel barrel the short stretch, 10 burpees at 2 of the corners, and 20 squats at the other two corners

Partner up:

• Partners run the circle until the team completes 100 Merkins
• Partners run the circle until the team completes 200 Freddy Mercurys

Time was running out so we did the shortest run and gun of all time back to the cars.  Stopped once for 10 burpees and then again for 20 dips on the park benches.

Arrived back of that cars for 5 minutes of Mary and circled up for COT.

As always it is great to lead such a strong group of HIM.  Thank you McGruff for the opportunity.

Announcements:

• The Fort PAX (this includes Fort Mill, Indian Land, and Rock Hill) have been incredible in their generosity to both gather and donate supplies but also for their willingness to make trips to Columbia for deliveries.  It is no surprise that this kind of leadership has come out of F3, but WOW!  It is now time to take all the 1st F training to work.  The Fort has two planned opportunities to travel to Columbia to help clean out houses.  Saturday with Maximus on Q and Monday with Spider-Man on Q.  Sign up!!
• Cerrano and Spider-Man just passed 1 year with F3 and the celebrate are putting together a Black Diamond for Halloween at the Colosseum.
• World’s Fastest 5K – October 17th at Fort Mill High School
• December 19th Christmas Party.  $65 sign up

Prayer Requests:

• Prayers for marriages.  Some PAX are
• Prayers for Legoland’s sister and their entire family who is battle terminal brain cancer
• Take time to connect with each other 1:1.  It will give you the opportunity to get to know them better and potentially be there for them in a time of struggle.