Morning Inspiration

2015-07-14Leave a comment

QIC: White Lightning
When: 07/14/15
Pax: Funhouse, Sasquatch, Jekyll, Royale, Family Guy, Mr Hand, Boeheim, Motor City, Decibel, Gecco, Fish Stix, Aquaman, and welcome Groundskeeper Willie (FNG)
Posted In: Golden Corral

Last nights storms did not keep 14 men away from the buffet at Golden Corral this morning.

YHC’s challenge to the PAX this morning was to think of someone that has inspired you. We are blessed to be able to get up each morning and work our bodies, minds, and develop lasting friendships. On those days when you don’t feel like getting up, or life has landed a couple of punches, you have to lean on someone or something for inspiration. One man that has inspired me over the past several years has been my friend, college roommate, and sister-in-laws husband, Todd Helton, (not the former Colorado Rockie). More in the Moleskin below.

COP

Warmup lap around the perimeter

SSH x 14 – Mountain Climbers x 14 – IW x 14 – Peter Parker x 14 – Low Slow Squat x 14 – Parker Peter x 14 – Windmill x 14 – CDD x 14

The Menu

Indian Run around the perimeter

Mosey to the apartments – Lots of “I didn’t know this was here” chatter.

Serpent Plank up the sidewalk x 2

Mosey, (the long way), to Grace church

Jack Webb to 10, no make that 11. Expect the unexpected.

Variety of belly exercises called and led by the PAX.

Moleskin:

Three years ago this month, Todd was involved in an car accident that after several surgeries left him with screws to hold his shattered knees together and a metal rod as a femur. Doctors told him he would never run again. Todd has always been kind of stubborn and he did not listen. Last week, he ran a 5K.

One year ago this week, Todd and his wife Karen, lost their 14 year old daughter Ellie to a brain aneurysm. Statistics say that marriages crumble and faith weakens when something tragic like this happens to a family. They didn’t listen. While they struggle with grief and pain daily, their marriage is strong and their faith has grown incredibly.

My message to the PAX this morning was that we can’t do life alone. When we need a little inspiration, we need to lean on each other, and have hope in something greater than ourselves.

If your interested – Todd and Karen are organizing a family friendly 5K run and 1 mile fun run to raise money for brain aneurysm research in the Raleigh/Cary area in October. See the link below if you are interested in either running or sponsoring my families team, (Pink Power).

http://give.bafound.org/site/TR/Events/General?px=1048324&pg=personal&fr_id=1380

Announcements

User error on my end with the recording, so I’m going to ask you to refer the weekly email for any announcements

I know August 8th is a big day and Decibel has already started soaking the brats for the Camp Care 5K this fall.

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Kickboxing at Eagle’s Nest

2015-07-14Leave a comment

QIC: Italian Job
When: 7/14/15
Pax: Lugnut, Lucky Charm, Fusion, Gepetto, Catfish, Apache, Scarecrow, Sgt. York, Swamp Fox, Toro, Smiley Face, Bogey, Senator Tressel, FNG – Mugshot
Posted In: The Fort

15 of Rock Hill’s finest, including FNG Mugshot, came out to enjoy a glorious gloom beating at Eagle’s Nest. The weather was perfect – 75 degrees with limited humidity and cool wet grass. We started with a short jaunt down Alumni Drive to the fountain in front of Tillman Hall.

The Thang

2 minute elbow plank (plenty of mumble chatter)
25 SSH
25 MNC
25 IW
15 Windmill
15 Merkins

Mosey to amphitheater

Partner up. Wheel barrow up, bear crawl across, wheel barrow down, bear crawl across.

Flapjack

Mosey to greenspace

Clock Merkins (1 at 1:00, 2 at 2:00…all the way to 12 at 12:00)

Dealer’s choice ab lab

Russian Twists
Hello Dolly
Wipers
Freddies
Flutters
Boats and Canoes (great job Mugshot leading on your first time out)
LBCs

Mosey to columns outside of DeGiorgio Center

People’s Chair with punches (helps take your mind off the squats)
10 Kickboxing Burpees (Burpee, punch, punch, knee, knee)
Walking lunges with front kick
20 Dips
20 Derkins

Mosey to green space for Seal Team Situps (on Sen. Tressel’s count)

YHC took a few minutes to explain why we do what we do. As F3 brothers, we get up early to do this in order to strengthen each other and become better men for our communities. This AO (Eagle’s Nest) is named as such because Winthrop competes in Division I athletics as the Eagles. Eagles are a symbol of strength, leadership, and vision. Isaiah 40:31 says, “Those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

We fly high above our peers because we get up early and work. We work in the rain, in the cold, and in the heat. I encourage each of you to continue posting. Know that you will never post alone. We are here for each other. Keep pushing each other. The only way to get better and to keep pushing – keep trying – just do it.

Thanks Catfish for letting me Q with you guys. I will definitely be back.

Announcements

08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)

Prayers/Praise
Sen. Tressel’s neighbor Beth in the hospital for autoimmune disease

Wheels and his marriage

Lucky Charm’s son John

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I’m Super! Thanks for Asking

2015-07-14Leave a comment

QIC: Zima
When: 07/14/15
Pax: Cheddah, Dawg Pound, Seacrest, Axl, Cerrano, Bam Bam! (FNG), Santini, Greenwave, Trojan, Sir Topham Hat, Hasselhoff, Pusher, Longshanks, Chaser, Maximus, Spider-Man, Crabcakes, Zima
Posted In: The Colosseum, The Fort

YHC has been looking forward to Q the Colosseum, but a little issue with my back prolonged it for a few weeks (thanks to CSPAN and Chaser for covering and swapping). I really wanted to put something together that would challenge the PAX but also wouldn’t break my body, so what unfolded could be considered a series of unfortunate events…

The Thang:

Run from the parking lot to the other parking lot where I’m pretty sure every COP has happened since the AO opened (you know, the one where that dude hangs out in his car during the school year at 5:15 AM…actually not sure when he gets there but it’s a little weird with a dude in his car only a dozen or so feet away from a COP…but I digress, where was I?)

COP
SSH X25 (IC)
Windmills X15 (IC)
Cherry Pickers X10 (IC)

Dirty Dozen COP (Unfortunate Event #1)*
*45 seconds of cardio intensive exercise OYO and AMRAP, 15 second rest in between

1. Burpees
2. Mountain Climbers
3. Bomb Jacks
4. Plank Jacks
5. Tuck Jumps
6. SSH
7. Burpees
8. Mountain Climbers
9. Bomb Jacks
10. Plank Jacks
11. Tuck Jumps
12. Plank/Recover

Run to the front parking lot for the next (#ManMaker) unfortunate event!

Super21 (Unfortunate Event #2)*
*Increasing Merkin/Squat series beginning 1/1, 2/2, 3/3 and so on until you complete with 21 Merkins and 21 Squats. Total count is 231 of each exercise or a bit more if you were doing some EC to bring in the six.

Jog over to the entrance to the school facing downhill.

Quadraphilia (Unfortunate Event #3)*
*Very simple routine. Run all out downhill to the gate and then run backwards up the hill for 4 minutes. Think the PAX got 3 series in.

Immediately turn towards where we began and sprint to a random lamp post, 20 Low Slow Flutters (IC), Run to another lamp post further down, 20 Freddies (IC), Jailbreak to COT.

NMM
Grateful to be a part of F3 Nation and more so of the Fort and it’s fine leaders. Great to see so many of the PAX running in to the AO (get those #BRR miles in). It’s an honor and a responsibility to Q for you guys and so I take it seriously. Each time I will give you 100% and hope that you give it back, enjoy yourself (somewhat), and get to feel somewhat of a burn, or at least take a nap later in the day. Mumblechatter was light this morning but I was trying to catch my breath for the majority of it. Somehow Super21 turned the Merkin and the Squat into a cardio exercise. Have a feeling that one will be showing up again. Oh, and welcome FNG Bam Bam!

But in all honesty, let’s talk less about the workout and focus more on what was mentioned in COT. F3 is also about developing strong male relationships and finding that person to hold you accountable. Many men will let things go untended in their life and over time, things can spin out of control and you will find yourself in a bad place. Finding men (at least one) who can make you accountable. Who can ask the meaningful questions. The “hard to answer” questions. Iron sharpens Iron guys. But you got to be willing to let it. That brother could have been speaking about me, you, any one of us. Deep down we are broken and need each other to lift the other up, hold them accountable, and do life together. I for one am encouraged by these words and hope that you are too.

Announcements
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Decibel and Maximus’ wife opening new business
Prayer for safe travels for Tatanka
Santini lifting a brother up who is having problems in his marriage. Also praying that each of us has someone keeping us accountable.
Prayers for Zima staying focused and in the Word
Prayers for Dawg Pound’s Minister friend who is going to be with the Lord. Pray for his family and church family.

Zima

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Recon mission for Friday Workout in Rock Hill = Success

2015-07-13Leave a comment

QIC: Bogey!
When: 07/10/15
Pax: Apache and Catfish
Posted In: Uncategorized

There is a new AO coming to Rock Thrill and it is going to put the Rock Hill AO on the map with 6 days of great workout locations! This new AO will be held behind the Bojangles, Chick-fil-a and Pop-eyes on Cherry Rd. Bojangles opens at 0530 so a new bible study will take place after the workout lead by some of Rock hill’s finest Qs. We will a meet behind the Bojangles to kick off the Friday morning “Slow-Burn” and then follow with the bible study. You are not going to want to miss this AO as it brings a lot to the table. There are 6′ double walls to be scaled, handrails to be merkin-ized, brick walls for balls to be pressed against, unlimited parking lot space to be covered, a drive-thru corkscrew track that will make you cry for mama and grassy areas to be put on your 6 in!!!

We will launch this area on 7/24/2015 which is next Friday!! Tell your friends, leave your excuses in the fartsack and get out of the bed before your better half so you don’t get FIA’ed and get down to this AWESME AO coming to the Catawba BINGO near Bojangles! Turkey Punch, Turkey Tug or Turkey snatch your neighbors and get you some!

Your fellow F3 brothers will be standing in the COT waiting for you in the gloom every morning at 5am no matter rain, sleet, snow, hot, tired, sore, grumpy or cold in moonlight standing by the All Mighty Shovel Flag waiting to push you and each other to make you a better person, leader and man. Don’t let your F3 brother stand alone as we are a team and we build, grow and fight as a team. See you in the Gloom!!

This is the Thang at the Recon mission:

COT Warmup – SSH – Cherry pickers – CSPAN’s (Windmills) – Imperial Walker – Merkins with an ECHO

Mosey to Pop-eyes for Burpies and Corkscrew mosey. 5 burpies at the bottom and mosey thru the corkscrew – 4 burpies and mosey – 3 burpies and….you get the picture

mosey to the double wall – Jacobs ladder with the walls – 5 burpies at the bottom and climb the 2 walls and 1 bomb jack at the top – mosey to the bottom – 4 burpies, climb, climb, 2 bomb jacks, mosey…. you see the pattern

Mosey to front of Catawba BINGO for box jumps and step ups

Mosey to grass lot for Ab lounge

Mosey to handrail by Office Depot for Derkins and inclined merkins – 5 each horizontal rail on the handrail – (6 rails)

Mosey to grass and use trees for cones – bear crawl around all trees, R side step back, L side step back, R cross over run, L cross over run

Mosey to brick wall behind Bojangles for balls to the wall, alligator crawl, crab walks, and wall sits

Moosey to parking lot and use spaces for lunges, broad jumps, high knees and butt kickers

Mosey back to the COT

Talk about a nice “Slow Burn”……

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Burpee Diamond

2015-07-13Leave a comment

QIC: Decibel
When: 07/13/15
Pax: Dark Helmet
Posted In: Uncategorized

Two men overcame the fear and posted for the black diamond workout. Only one knew what was in store.

The Thang:

Mosey 1/8 of mile then do 30 burpees, rinse and repeat, rinse and repeat, rinse and repeat (120 burpees)

Go to bottom of short hill

Backward run to the top-5 burpees run to the bottom LBC until Q says stop

Backward run to the top-5 burpees run to the bottom X-O’s until Q says stop

Backward run to the top-10 burpees run to the bottom CDD until Q says stop

Backwarrd run to the top-10 burpees run to the bottom 20 burpees OYO

Mosey to long hill

20 burpees OYO

Partner sprints: One partner runs up the hill while other does exercise

Exercises: CDD, Merkins, LBC, Wide Arm Merkins, Hello Dolly, 20 burpees

Mosey to parking lot: LBC x30, X-O’s x15, Helllo Dolly x20

Shout out to Dark Helmet for not only showing up to the Black Diamond but sticking through the burpees. The front load of burpees took its toll quickly! Way to go!

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Parking Lot Tour

2015-07-13Leave a comment

QIC: Assassin
When: 07/13/15
Pax: CakeBoss, War Eagle, Chicken Hawk, Copperfield, Boy Band, Meltdown, Snare, Scrum, Destiny, BassOMatic, Cheddah, Lucky Charm, Blackhawk, Backdraft, Sharp Shooter, Huckleberry, Anchorman, Change Order, McGruff, Longshanks
Posted In: Uncategorized

21 strong for a tour of the Armory parking lot. Partnered up and some PAX met some PAX they didn’t already know. Change Order and Anchorman rekindled their mutual admiration.

Led off with the usual: SSH, IW, merkins, flutter kicks, planks and good morning hammy stretches.

Moseyed for the parking lot tour but first visited the wall where we dipped, ducked, lbc’d, jumped. Then, the relay race with bells… fun.

Circled at the middle of the lot and sent off partners to tour the Armory for a few laps which included: swings, figure 8’s, squats, russian twists, floor presses, lbc’s, halo’s, and squat slingshots.

Breaking news: We ran out of time for the planned suicides (Next time.)

Important stuff:
This Friday 7/17, 19:00 — Children’s Attention Home, Chicken Hawk has details

Anchorman brought it with urges to take VACATION, lamenting expectations of corporate ‘Merica and folks who can’t let you check out for a while. Cherish the chance to spend time with your family. Props for the word.

Really important stuff:

Prayers lifted for:

Denise, CakeBoss’ sister

Wendy Bedwell, Pastor’s wife

Wheels’ brother Keith – wife wants a divorce

WhoDat’s son Brandon

A pleasure to lead this morning…

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Meeting Men In Leadership

2015-07-13Leave a comment

QIC: CakeBoss, Pusher, Assassin, Pulp
When: 08/07/2015
Pax: F3 The Fort
Posted In: Uncategorized

On Friday August 7th 06:00-07:00 — A 3rd F Convergence at Eternal Church on Pleasant Road, behind Zaxby’s.

We will fellowship with local school principals and a teacher from the Fort Mill School District. We will hear their plans for the upcoming school year, discuss issues of concern and discover opportunities for the Men of F3 to come along side and support them and our children.

It is a morning for us to reinforce our appreciation for what they do as the school year approaches.

Please join us to connect with some of the most important the leaders of our community.

Parking at Zaxby’s is recommended.

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A Whole Lotta Mosey

2015-07-13Leave a comment

QIC: Zima & Decibel
When: 07/11/15
Pax: Spider-Man, Copperfield, Crash, Axl, Photo Bomb, Minute-Man, White Lightning, Smuggler, Decibel, Zima
Posted In: Alcatraz, The Fort

It was a balmy morning at Alcatraz and apparent that the Dome was on the fritz. While several men were curious about this whole Q school thing, 8 others were more curious as to what type of #beatdown lay in store at the hands of YHC and Decibel. They got a schooling of their own. While we waited for a few to hit two wheels in the parking lot, YHC gave an abbreviated disclaimer (No FNGs) and stalled for the remainder to join the PAX. With that we Ran…

The Thang:

Run from parking lot around Fire Station and continue to the hill behind Alcatraz.
Run 3 loops of the back hill. SSH until the 6 comes in. All told, we clocked 1 mile of hills for a warmup (#BRR).

Run to the ~~field~~ Parking Lot and circle up for a…

Dirty Dozen COP (45 seconds OYO and AMRAP/15 seconds rest) – Remember to Breath
• SSH
• Burpees
• Mtn Climbers
• Bomb Jacks
• Tuck Jumps
• Plank (Your Welcome)
• Repeato!

Run to far ball field and partner up

Partner 1 – BTTW while partner 2 runs the field, jumps fence, runs up hill, does 5 bomb jacks and returns. Flapjack until I stay stop. We completed 3 before YHC…

Handed it over to Decibel

50 yard sprints x2
Crab walk to bear crawl
20 burpees OYO

Mosey to the wall:

10 step ups each leg and 20 dips
Rinse and repeat

Mosey to hill for chain sprints.

3 groups: one group running at all times and two groups doing exercises (1 at top of the hill and other at bottom).

Round 1: Top: Merkins | Bottom: Twisting elbow plank
Round 2: Top: CDD Bottom | Bottom: LBC
Round 3: Top: Dips Bottom | Bottom: X/Os
Last Hill –> Run halfway up hill backwards

Rosalita x15

Mosey to field to Crab walk then backward bear crawl to COT

NMM
What was billed on the Twitter Machine as a stroll through Runde turned into something quite different. For the entire hour the PAX was on the move with little to no rest. When one exercise ended we were already on to the next. YHC and Decibel were pleased with all the hard work put in by the PAX. Two visits to the hills this morning with little to no complaints (they may have been trying to catch their breath). Lots of #mumblechatter until we hit the cardio intensive COP. Think I’ll be keeping that in the rotation. There was a question in the air on whether Sally would make an appearance, but alas, she #fartsacked. Decibel is by no means a one trick pony. Guy is always bringing something new to the table. Again, great work by the PAX who just pushed it 100% right up to COT.

Announcements
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf
07/17 CAH at 7:00 PM (Contact Decibel or Chicken Hawk)
09/12 Camp Care 5K and Premature Oktoberfest (Contact Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayers for Karen and Todd who lost their 14 y/o daughter a year ago to a brain aneurysm
Prayers and Praise for Decibel opening his new Audiology practice in 2 weeks. Prayers for patience with people, vendors, etc.

Always Honored,
Zima & Decibel Out!

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The Reservation – What is your Next Step?

2015-07-12Leave a comment

QIC: Flat Tire / Cake Boss
When: 06/11/2015
Pax: Pebbles, Ringer, Heisman, Bounty Hunter, Tico, Kodiak, Rebel, Airebourne, Flat Tire, Cake Boss
Posted In: The Reservation

10 Men arrived to The Reservation for a morning exercise routine. However with Flat Tire and YHC, other than the 5 core F3 elements, there is nothing routine about Indianland beat downs.

Flat Tire took the Q and opened up with the Prodigal Son story. It has a lot to say about how we all think we know better than our parents and especially our heavenly Father, and we go off and do it our own way. At some point we find ourselves neck deep in the nasty and ask ourselves….what am I doing?? I turned away from my father and I am a mess. More to come on this story…..

The Thang:

Nice 1/2 mile mosey to back side of school grounds for some COP

SSHs, Imperial walkers, squats, merkins, peter parkers, CDDs, parker peters, mountain climbers moracan night clubs, probably missing something as I blacked out I think

mosey to football field

Back to story…….The son realized he was better off at home and went to ask for forgiveness. His father welcomed him with open arms and threw a huge party as his son was “saved”. We are never too far gone to come home to the father who will welcome us as we repent from the selfish sinful ways of our past. Don’t ever think that your past is too bad for God to overlook, as he wipes our past clean with our faith in his son Jesus.

So now that Flat Tire is warmed up, he wanted to stretch us out:

100 yard run – 10 burpees – 100 yard run – LBCs

100 yard run – 15 burpees – 100 yard run – freddy murcurys

100 yard run – 20 burpees – 100 yard run – flutters

Once we all got our sight back and could focus (except pebbles who was yawning)…..hand off to YHC

Mosey to Dragon’s Crack…..I think it’s called…..

I added to Flat Tire’s story of we all make a mess in our life at some point and the challenge is to the PAX, “WHAT IS YOUR NEXT STEP?” What are you going to do next? Cry over your mess…..act like no big deal……blame everyone else around you for your circumstances? Our past does not make us…..it builds us into the men God wants us to be…..we can take our mess to the cross and be forgiven and turn our lives over to God and live according to his will and plan. It’s what we do next that matters not what we have done.

At the bottom of the Dragon= 1 burpee – middle of dragon=2 Bomb Jacks – Top of dragon=3merkins

7 rounds adding a rep of each exercise each round….for you math majors that would be 7 burpees, 8 bomb jacks and 9 merkins at end of running the back 7 times

Wall sits on dugout until 6 is done

Count off in 1’s and 2’s –

1’s-20 dips & 20 derkins while 2’s wall sits 4 rounds flap jacking each round

1’s-one leg squats (10reps each leg) 2’s ab exercise 2 rounds flap jack each round

Moesy to parking lot:

1’s pick up coupons for lap around parking lot while 2’s do abs and then flap jack – Complete this for 6 mins

COT:

Great work today by the men! It was hot and humid and the cardio and strength was tested and everyone showed up and worked hard.

Check email blast for all announcements, mud runs, gladiator games, pancake breakfast and others

Prayers for the sick and suffering and praise to Rebel’s daughter finding a new life in Christ and fellow mission trip friends. He is an Amazing God!!

Thanks for the opportunity and look forward to visiting The Reservation again!!

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40 at the Fort – Q School – Extra Credit – Attention to detail

2015-07-11Leave a comment

QIC: Rooney & WWL
When: 07/11/15
Pax: Hasselhoff, Corruption, Dark Helmet, Sherlock, Bayheim, Maximus, Davinci, Assasin, Sweeper, Royale, Bottom Dweller, Catfish, Lil E, Transpland, Old Bay, Seargant York, Seacrest, Mainframe, Chaser, Leah, CSPAN, Jeckyl, Skinner, Fish Sticks, Spitz, McGuyver, Chowda, Socrates, Huckleberry, Masterpiece, Funhouse, Solid State, Greenwave, 1-9er, Highlife, Tata, Wheels, Mr. Hand, Twister, WWL, Rooney
Posted In: The Fort

Lots of extra-credit this AM! A number of PAX ran from Chic-Fil-A to WEP at 6 AM. Many of the PAX from our region attended either Q school 101 or 201. Funhouse ran from Tega Cay to WEP in preparation for his #BRR 30 miles assigned to him this week!

40 Pax (including 2 FNGs) met for a 7 AM workout with WWL and myself! After the disclaimer and prayer we hit the big ball!

-Indian Run warm-up around the park on walking path (half one way and half the other)
-Plank when we get back to the starting point (Wait for the six)
-Mosey out to the field

Warm up:
-20 SSH
-20 LSS
-10 Peter Paker’s
-10 Parker Peter’s
-20 Windmills
-20 SSH

I messed up the cadence on multiple occasions … was appropriately ribbed by the PAX which continued throughout!

The Thang:

Jack Webs on tree line (1 Merkin to 4 shoulder claps) – Bear Crawl to next tree – (Got up to 5 merkins and 20 shoulder claps)

Mosey to Playground and partner up
-Partner one – run around playground while partner two does dips (swap)
-Partner one – run around playground while partner two does derkins (swap)
-rinse and repeat
-Final set – Partner one – run around playground while partner two does dips (swap)

Hand off to WWL

Mosey to statue hill

Wheel Barrel carries:
-Four lines – lines 1 and 2 partner, lines 3 & 4 partner
-Wheel barrel 15 yards
-Mosey to back of line
-Reverse roles
-3x of each role (3 carries and 3 crawls)

Jump Squat Suicides:
-1st half the Pax ran suicides up hill marked by 3 trees – 5 jump squats at each tree
-2nd half of the Pax did Abs with WWL

Lesson on detail
WWL took the time to emphasis the importance and attention to detail in our lives, marriages, work, etc. It is the little things that make a big difference. Powerful and timely!

-1st half of the Pax did Abs with Funhouse
-2nd half of the Pax ran suicides up the hill marked by 3 trees – 5 jump squats at each tree

-SSH
-Low Slow Squats
-Merkins

Partner Sprints (3 sets each)
-Partner one Sprint to the top of the hill while partner two does 10 merkins (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 squats (rotate)
-Partner one Sprint to the top of the hill while partner two does 10 burpees (rotate)

Mosey to soccer field

Line up shoulder to should on the sideline:
-Karaoke across and back
-low slide across and back
-Sprint across and back

COT

It is a pleasure and honor to serve the PAX and Co-Q with WWL!

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