14 Men rolled into WEP for another Saturday at The Fort.

Iron Pony and Cake Boss waited patiently for the PAX to arrive to begin an hour of pure pleasure and enjoyment….F3 style. Iron Pony at the Q for his Virgin Q

Two Lines formed for Indian run around WEP, one to the right and one to the left.

Meet back for COP

SSHs x 25

IWs x 20

Squats x 20

IP hand off to Cake Boss

CDDs x 20

Sumo Squats X 20

Merkins x 10

Wind Mills x 15

Mosey to grass next to path, count of in 3’s

1’s to base of Stairway to Heaven

*10 Merkins

*Run Stairway

*1 burpee at each light pole

2’s to top of Stairway

*10 diamond merkins

*run to grass next to path

3’s in grass next to path

*10 Wide arm merkins

Each group does 4 rounds at each locations, running to each.

Last 2 rounds merkins cut to 5 reps

Meet at Woman Statue when everyone was complete

CB – Talked about “Breaking the Glass” for emergencies. How when we have small fires in our lives, we think we do not need help, especially Sky Q’s help.

Small fires can turn into big blazes….BREAK THE GLASS and reach out to Sky Q or your F3 brothers. AYE!!

Mosey to play ground

In your groups of 1’s 2’s and 3’s, complete at units (3 rounds)

5 Pullups

10 squats

1 lap around playground

Mosey to tree line facing parking lot

Lunge walk to first tree, bear crawl to second

Then back, Lunge walk and bear crawl

2 rounds

COP

Plank 10 count

Apollo Onos x 10

Plank Jacks x 10

Lunge jumps x 10

Plank arm ext x 10

Squat Jumps x 10

Side Plank x 10

Lateral hurdle jumpsx10

Mak Tar Shy x 10

Squats x 10

Plank push-ups x 10

In and Outs x 10

LBCs x 10

Plank 10 count

Flutter kick x 10

T claps to Iron Pony for Virgin Q, but also for hitting 4 workouts and working Scarowinds Friday night.

16 years old and pretty disciplined.

Praise reports for Airborne’s new opportunity, Cake Boss completing first week of new gig, and many other of Sky Q’s blessings.

Review weekly email for Invergence and 5k’s and workouts popping up everywhere.

Peace to all and to all a good week!!

CB