Another fine day at the Swamp. Hot and humid, but the PAX started gathering and stretching before 5:15am. We took a count of the ruckers splitting away from our bootcamp group. Looked like 12 coming with me and 3 ruckers moving out with Cornhole. Zima and Cornhole stole Router from us and EH’d him into that terrible rucking thing! (Kidding, I just bought an expensive backpack to join them) Quick fumble in the disclaimer and we’re off!

We start our warm-up lap and like many weeks Vinny peels into the parking lot on two wheels, slams it into park, and sprints to catch up with us. I’m glad I cut our route to double back and pick him up. We moseyed over to the jewelry store where we have a nice background music playing for our warm-up.

COP
15 IWs 30 MNCs 25 SSHs 10 Merkins
20 Mtn Climbers 15 Peter Parkers 12 Windmills

Quick mosey over to the Big Red Balls at Target ( I never miss a chance to use these!)
This Week I’ve learned a few new moves from our PAX (thanks Orvis and Witch Hunt) and thought putting them together would make for a terrible time…from the mumblechatter it seems I was right!

At each Red Ball –> 10 V-Up Twists (Witch Hunt)
description = lie prone on your back arms above your head – legs come in while your torso comes up – then switch to American Hammer = 1 rep
Between each Ball –> Lt Dangers (Orvis)
description = Walking Lunge – then squat – then down for 1 ranger merkin

This took a while, and was miserable…which means we had a lot of fun!

For my ten count I wanted to talk about Leadership & Community:
I spoke to the 12 PAX about taking their shot at the front of this group. We’ve mentioned it a lot recently, and several guys have had there VQ…but we still have more! F3 helps give you the chance to lead, which may not be what your accustomed to…which is all the more reason to do it! I discussed what your concentrica looks like, and that we need to find those things in our community that we can help make better. The F3nation is not going to give us those ideas, we have to bring them to our group! I mentioned supporting our PAX members that are riding in the 24 hours of Booty this weekend, or the Children’s Attention Home that NASA and other PAX have worked so hard with. We need to have more of that 3rd F!

Enough of my mouth…time to mosey

Made it to the fountain
Pair up
1 PAX would complete the below exercises while the other ran the half loop around the round-about.
Step Ups
Calf Raises
Derkins
LBCs

Quick 10 count from Mainframe time to head back to COT

We made it there 3 minutes early SO…
15 Dying Cockroaches
15 Hello Dollys
20 Freddie Mercuries

Announcements
Support the PAX completing 24 hours of Booty this weekend
3rd F convergence around Financial Responsibility happening NOW, if you haven’t been before these are great and try and make time (sorry we missed it)
Support Da Vinci on his VQ tomorrow at the Deep

Prayers & Praises
Mr. T shared a big praise for Vinny getting him out to F3!
Prayers for Puddles and his memory issues
Prayers for safe travels from several members of the PAX

We couldn’t make the 3rd F Convergence on time, so 5 PAX stuck around for coffee at Chick-fil-a. Great way to start our Friday men!