The PAX came in from all directions (not really, pulled into the lot) and were ready for a piece of Cake from The Boss….aka Cake Boss. The Clock struck 5:15 and there were no newbies, so the PAX know the deal and away we went.

Run up through Springs parking lot and down street to front of Springs office to small parking lot

COP:

20 Mtn climbers

20 IW squats

15 Peter Parker

15 Parker peter

20 Squats

Run to Park downtown across from Caboose

Taking in some boxing action and 3 min pain stations. So for each of the following sets, we will do the 2 exercises for 3 mins. straight and then do a 30 sec activity as recovery

Round #1

10-SSHs

10-Merkins

Run Hill

Round #2

15-Squat

10-Burpees

Run Hill

Round #3

10-Dips

20-moracan night club

Run Hill

Round #4

20-squat jabs

10-inch worm push-up

Run Hill

Round #5

10-maktarji

10-broad jumps

Run Parking Lot

Round #6

10-leg raises

10-ski hops

Run Parking Lot

COT:

PAX worked hard and pushed themselves. The point of this workout is to see how much you can push yourself in 3mins. We are talking about you versus you and not comparing to the guy next to you, not seeing who is coming in last, but how much can you challenge and push yourself to be the best you can be. The PAX did well!

Lots of Prayers and Praises! Sky Q is working in the hearts and minds of the men of F3. Continue to look for ways to push yourself to be better in your relationship with God, the M, the 2.0s and the world we live.

Thanks for the Q Repeat!

Cake Boss