Tuesday morning, 2nd Q in a row. I haven’t had the opportunity to Q in a month and now they come back to back. I couldn’t be more excited! I got to Golden Corral 15 minutes early, dropped my coupons and planted my Flag and waited for the PAX to arrive. It’s been several months since I’ve been to GC, so I was happy to meet a few new PAX that I haven’t seen before. Full House has some good mumblechatter!

FORGOT the disclaimer…but made it up around minute 35…so better late than never.

5:15am so time to mosey!

Moved behind the Harris Teeter building right between two garbage bins for COP

Warm-up contained SSH IWs Windmills Mountain Climbers CDDs MNCs Cherry Pickers. Started to break a sweat so that was good enough.

Moseyed to the Oil Change building for 2 rounds of 20 Step ups reverse to 10 Derkins

Quick 10 count mosey to the Dark Hill behind the lot. Made sure to watch out for a big drop off where they have road construction going, lucky I reconned in the early AM or I might have lost another ankle!

7s on the Hill
Top we start with 6 Kraken Burpees, I informed the PAX that have not been to the Deep (shameless plug for Lake Wylie) that Kraken burpees are 3 hand release merkins then top it with a burpee. That’s “1!”

Bottom of the hill we’ll do my favorite merkin, the Ranger Merkin.

6 at top 1 at bottom – rinse and repeat until 6 at bottom and 1 at top. You know the drill.

Mosey over to open field where we found the pavers I left for fun.

Circle up each man with a Paver brick. We would do the following exercises to failure while each member of the PAX ran around the circle. We’d get to 3 or 4 PAX completing their run and we’d take a quick break.

Paver Curls
Bent Rows
Tricep Extensions
Over Head Press
Squats
Paver Curls again
Bent Rows again

I was about to start an Indian run but Chedda offered a better idea and we hit the Harris Teeter Wall for People’s chair. I added a bear crawl from one end to the other for the PAX to keep it interesting.

Switched to BTTW for 2 10 counts

Back to People’s Chair with a Bear Crawl – Howitzer does more of a leaping gallop…you should have seen him at the PAINtheon Games! He is truly the Bear crawl expert!

We each grabbed a paver and moseyed back to COT

Announcements were made (read your newsletter)

Prayers for:
Our PAX Spud and the unexpected loss of his son Jay (see twitter and F3nation.com for arraignments or contact Bing)
Prayer’s for Orlando and senseless violence
Healing for Cornerstone’s daughter, Emma, battling Leukemia
A friend’s daughter, Vivian, with Leukemia as well

Prayers for Hope shared by Full House and how his wife is recovering from liver cancer

Praises for miracles for YHC Co-worker’s Brother who died for 12 minutes from electrocution in a pool over Memorial Day. He’s finally out of a coma and doing better than expected.

Praises for Cornhole’s new career opportunity!

Moleskin:
All I can say about this Tuesday morning workout is that F3 is more than a workout. Full House truly shared some inspiring words about his wife and the power of prayer. It was great to be able to lead the prayer for healing that Cornerstone’s daughter needs, and to hear there can be hope when there are so many terrible things that happen in this world. I’m so glad I can be a part of these men’s lives for just a few short minutes a day, and that we all have the chance to grow stronger together at every interaction.

An Honor to Lead

Royale