Today’s Q was a honor. I was able lead some of the forts elite and a FNG through my first HIIT Q.

After a slightly extended rules of engagement and disclaimer for the FNG, which was followed by the nantan making sure I didn’t miss anything, we went after it.

The thang…
Mossy down to the lower school for a quick warmup. While passing the only lighted area at the school, the pull up bars, I warned the pax that we would be visiting those shortly.

Circle up for…..no SSH
30 Moroccan night clubs
15 windmills

That was a brief warm up, we had work to do.

We then mossied up to the pull up bars but it turned to a sprint due to the Patton push. Nice!

At the pull bars we completed four sets of:
30 second pull ups
10 second break
60 SSH
10 second break
20 burpees
1 minute break and repeat

You can do the math, but I’ll give you a hint, that’s 80 burpees!!!

We then mossied over to the track. We had some work to do…

200 meter sprint
10 second break
15 squat jumps
10 second break
20 walking lunges
10 second break
30 seconds of calf raises
Repeat

We then mossied back to the main lot for some abs:
30 crunches
20 flutter kicks
20 American hammers

NMM
Patton and pusher were the “pushers” today. As always, Pusher kept the mumble chatter high. Patton kept the group moving….leading the leaders on the 200 meter sprint.

Many prayers were asked for our law enforcement and first responders. These people take a larger responsibility than most can comprehend or will ever truly appreciate. See a cop, firefighter, military person, thank them.

Prayers for Package’s Dad Knee surgery recovery.
CakeBoss’s friend Steven who is battling Hodgkin’s.

Welcome Clampett. He’s been looking for a morning group like F3 for years. We need to make sure we’re giving it away. Shout out to Chicken Wing for showing Clampett the way.

Upcoming:
7/22 – Spud Run
7/23 @ Spitz place for a second f picnic
7/29 – Third F convergence on Financial Responsibility at Eternal Church

Thanks SkateOrDie for the opportunity to lead the workout.
WhatDid out!