• CSPAN on Q (#COBAINS on the extremely late backblast post…yes 17 days is way too long)
• Disclaimer in detail with Legal Counsel present, 4 FNGs present, #T-Claps on the EH
• Quick sermon on how F3 has changed my life and how it will change Lancaster, SC and the men of this community, their lives, their families, and their Churches
• Running
• Quick COP (COP=Circle of PAIN with exercises in cadence) SSH, Seal Jacks, and Squats
• More Running
• Another quick COP with Flying Squirrels in a futile attempt to get Apache to stop talking
• More Running
• Another quick COP with stretch-O-rama
• More Running
• Another quick COP with ABLAB
• More Running
• Another quick COP with shoulder focus
• More Running
• Another quick COP with back exercises and extremely high quality singing especially since Skinny Jeans and Flat Tire were not leading the “band”
• More Running
• Stop for a sermon on #Concentrica (vertical and horizontal life relationship prioritization for men = see F3Nation for full detail)
• Quick sermon on finding men to partner with at F3 to hold you accountable and to text each to hold each other accountable, used my example with “The” Chaser and Apache
• Hand over “the wheel of the ship” to Chaser
• Lesson about not holding back – “raise your hand as high as you can….now raise it 2 inches higher…why didn’t you do that the first time? Stop holding back in life.”
• Mosey
o SSH
o Plank series with sit-throughs
o Air presses x 50
• Line up at base of hill
o Bear crawl up, jog down x2
o Backwards bear crawl up, jog down
o Inchworm up, jog down
• Mosey to parking lot and line up
o Burpee broad jump to end of lot, lunge walk back x2
• Mosey back to base of hill and pair off with someone you don’t know
o Partner 1 – run to top of base and then back down
o Partner 2 – begin work on 100 merkins, 200 squats, 50 burpees
• Mosey to wall of school
o People’s Donkey Balls x2
• Mosey to COT/prayer or praise/BOM