On a beautiful morning, 15 men with a big appetite rolled into the Golden Corral ready to get to work.  Another butcher of the disclaimer and we were off….

The Thang:

Mosey with some butt kickers and high knees to the back of HT.

COP: SSH, IW, Squats, Windmills, Mountain climbers to merkins

Mosey to bottom of the hill for three trips around the Quick Lube.

Trip 1) 5 Burpees, run to top of hill, 10 bombjacks, lunge walk front of Quick Lube, Bear crawl back of QL, 10 CDDs, run back down hill.  LBCs until 6 is in.

Trip 2) Same as trip 1 except run it backwards. run hill backwards, reverse lunge walk and reverse bear crawl.  LBCs until 6 is in

Trip 3) Rinse and repeat trip 1

Short mosey over to half wall behind quick lube for Elevens.  Decline Merkins ascending to 10, dips descending to 1.  Decline Merkin and dips total 55 each  (Grunting high, Mumblechatter low)

Another short mosey to wall by HT for people’s chair.  Round 1, pax on each end run out for 5 bombjacks.  Round 2, stayed on wall for some overhead presses.

Mosey back to cars for 5 Minutes of Mary.

COT: Announcements – Fuel Challenge, Wetstone, Cardiac Rehab 5K – Boeheim, Yeti

Prayers to all who are suffering from illness

NMM:

YHC had not been bootcamping much lately and I was a little nervous on how it was going to go.  I really enjoyed being back with the pax and looking forward to getting back at it and not just running all the time.  The last couple months have been a complete whirlwind with the loss of my mother.  I always knew F3 was more than just a workout group. However, I experienced the true power of F3 the last couple of months, and I am truly blown away.  From the multitude of text, DMs, emails and visits with the pax, words can not describe how much this thing in the gloom has meant to me.  You have all impacted my life and I can not thank each of you enough for the brotherhood.  I am blessed and my heart goes out to the many men who do not have anything like this in their lives.  Thank you F3, for everything, and I look forward to many more mornings of not being able to raise my arms above my shoulders.

– STH