Great day to be out in the gloom.  Clear and 43 degrees.  It starts a little chilly while we gather, but it doesn’t take long to get the sweat going!  This morning the crowd just kept getting bigger and bigger.  I do want to thank Zima for his great marketing ads on Twitter, they get the job done when you’re the Q.

I started the morning with our normal disclaimer, then wanted to reflect on the T.A.P process introduced by Santini.

I discussed Thankfulness and told the PAX I’m thankful for F3 and my brothers that make F3 what it is.  My Awareness was to reflect on the goals I had set in 2015 and what I was able to personally accomplish.  Goals that F3 helped me to meet since I started posting in February.  Today’s Q marked the 4th AO that I’ve been privileged to Q at.  (Goal was to just Q this year) Competed in my first Mudrun (thanks Geronimo!). Better health, lost 2 belt loops around the waist, less of the bad things like smoking and drinking, better understanding of my own Faith through 3rd F. Trying to be a better father, husband and leader.  F3 truly has changed my life this year, and I’m extremely grateful for that!  But let’s get to the Thang…

The Thang

Warm up lap around the road with Dynamic running.

High Knees, Butt kickers Karaoke w 180

COP

25 SSH 20 IW 25 Moroccan Night clubs 10 Merkins 20 MCs then Plank for Downward Dog, Honeymooner, Right and Left Arm High

Mosey to the Garden Amphitheater

Jacob’s Ladder

Run to the top of the 4 tier amphitheater 1 burpee ; run down at bottom do 10 big boy sit-ups then up burpees down sit-up to end on 10 burpees and 1 sit-up   With 19 guys there were several times in the gloom we almost had collisions, but everyone made it out OK – but gassed!

Mosey to back stairs

My favorite thing at the Pantheon is the wall by the stairs, so we did 20 wall climbs.  Higher size for the more advanced of us.  I will say Chaser and a few others were climbing the walls bigger than they are! 20 was ambitious, most PAX I think got there…

Mosey to the playground

Partner Up

1st partner legs in swing, 20 leg/core curls while partner does 20 Merkins, Switch, Rinse and Repeat 3x

Next: Knee Tar-jis – Lots of mumblechatter on these, I thought the rubber playground flooring would be better than concrete or rocky grass…I was wrong.

Then grabbed some wall for BttW, People’s Chair, one more BttW

Mosey long way around the school to finish back at COT.

COT

Tclaps to Heffernon.  Just started F3 Monday (48 years young) has come 3 days in a row!  Stole CSPANs idea and asked everyone for a praise or prayer, and all 19 shared their thoughts and prayers.

Annoucements Christmas Party this Saturday, Convergence 12/26? Joe Davis Run 1/9 (as CSPAN said, read your weekly newsletter!)

Truly and honor to serve…