It was a honor today to receive the hand-off from Zima for the Pantheon Q.  Big shoes to fill.  Before I met Zima through F3, he was known as the crazy neighbor with all of those Christmas lights in his yard!  He’s a great leader and friend.  We are privileged to have him here in The Fort.

On to the workout:

Mosey to the basketball court for the following exercises:

SSH (x20)

Imperial Walker (x20)

Mountain Climber (x20)

Moroccan Night Club (x50)

Flutter Kicks (x20)

In honor of Bing and Howitzer moving outside of The Fort, we did 50 merkins each.  It’s been a standing joke that Bing does not like merkins.  Not sure who started this rumor, it may have been me.  For Howitzer, he always has perfect form from the first to last rep.

Next, we split into groups.  The first group ran sprints on the basket ball court while the other group performed the following exercises:

LBCs (x2)

Burpees

Mosey to the other playground for Dip (x20), Derkins (x20), and wall sits.  Rinse and repeat four times.

Light jog to the front of the school.  Lunge walk between cross walk and stop sign, calf raises (x20) at every other column post.  Lunge walk back to cross walk, squat (x20) at every other column post.

Finish with a sprint to the stop sign

Back to COT

Announcements:

• Read Newsletter
• Navy Ball in Oct – Open to all military (see Dawg Pound)
• Sept 13th Convergence at the Ballroom
• Sept 27th Launch F3 Lancaster
• Sept 30th 4yr Anniversary – The Fort

Prayers:

• Cake Boss sister (Health)
• Puddles (Heath)
• Zima’s cousins in LA (Flood victims)
• Chicken Hawk’s friend (Health/Healing)
• Fishstick’s M and family (Bereavement)

Always and honor!

Fishsticks