All “GUN” and no “RUN”

2015-07-012017-06-16Leave a comment

QIC: 1-Niner & CSPAN
When: 07/01/15
Pax: WWL, Skinner, Spitz, Bolt, Sweeper, 1-Niner, & CSPAN
Posted In: Run 'n Gun

Conditions were absolutely perfect and 84 degrees…nice and overcast…and I forgot my sunscreen again.

Notes from tonight’s RUN&GUN:

1-Niner is extremely fit and lead the first half of the show #doubledownQ + it was really cool sharing the Q with #HIM
WWL still has excellent form especially in the “power skip” and “prancing rabbit”
This was Skinner’s second post…still unsure if he is enjoying this F3 nonsense…#no-puke
Sweeper is “jacked” for his VQ, 1-Niner and Helmet and trying to make it into a convergence…
Spitz is awesome and did not fall down, yet still really loves cats…#mightbeweird #alreadyhas6
Bolt was upset because we did not run…#nexttime
Had an interesting day at work…and getting sleepy…#stillpreferdayshift…might see me at MANU…excuse the ramble…

Moleskin:

Always an honor to see RUN&GUN “crew”, here is everything in my notes:

We made a new post workout stop at Truckers new house (perhaps name it “The Truck Stop”) M & 2.0 seemed to enjoy our nonsense #Malemodel #StrawberryNUTS? Apparently high quality beer was served…and be safe on your vacation brother Trucker
Senator was there, always an honor to talk to #HIM when I don’t have to run with #HIM
Jekyll stopped by, and that guy is funny…
Decibel’s truck made a guest appearance…
#HIM = High Impact Man…still toughest place to be one is in your own home…especially when a bunch of sweaty dudes show up unannounced…
I forgot to mention $12 T-Shirts

http://f3.mudgear.com/collections/sc-fort-mill-the-fort/products/f3-the-fort-sport-tek-shirts

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 and follow our region @F3TheFort @F3RockHill & @F3IndianLand

Be a better man today than you were yesterday,

CSPAN – over & out

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F3 – Positive Addiction

2015-07-01Leave a comment

QIC: Trucker
When: 07/01/15
Pax: Trucker, Cornhole, Gears, CSPAN, Chaser, Mr. Clean, BearGrylls, FNG: Sugar Momma, Royale, Howitzer, Cerrano, Cable Guy, Jerry Lewis
Posted In: Uncategorized

The time has come for YHC to conduct his Virgin Q and the newest AO within The Fort: Pantheon. Knowing the history and tradition of what the Site Q has implemented (burpees), YHC ensured that it would continue. Though before heading off, YHC did a quick disclaimer, welcomed a FNG and did a brief discussion about the word “Addiction” so that the PAX could dwell on it as we worked out.

The Thang:
Mossy to back parking lot for a quick COP.
Mossy to playground, split into 3 groups:
Group 1 – 15 swingset abs
Group 2 – 20 squats
Group 3 – 20 dips
Rinse and Repeat 3xs

Head back to back parking lot:
Group 1 – burpee broad jump between parking lot islands
Group 2 – duck walk between parking lot islands
Group 3 – run a lap around parking lot
Each group rotated once

Lined up at end of parking lot for burpee suicides:
run to island = 2 burpees, run back
run to last light pole = 4 burpees, run back
run to last light pole =6 burpees, run back
run to island = 8 burpees, run back

a quick 10 count, rinse and repeat. YHC realized after that the parking lot wasn’t the best location, but the pain was implemented.

Mossy to other playground – hoping for some apparatus for pull-ups, but the school didn’t build anything!!! What is a school playground without monkey bars??

Audibled: wall sits for 30 count, 20 merkins (on some really nice cushioned playground flooring); rinse and repeat.

Mossy to front of school, oh wait, YHC noticed the stairs in the back of the school, so PAX had to run all the way to the bottom and back up, crowd pleaser.

Mossy to front of school for some Ab Lab, then finished it off with a sprint to the end of the parking lot and back (Rumor had it that CSPAN lead the sprint and waited for Gears at the curb before returning back).

COT. As always an honor to Q. YHC wanted to ensure we all got a great workout before YHC left for a 2 week vacation to Wyoming/South Dakota. But leading up to the Q, YHC felt the need to speak from the heart about how important F3 has been to him and others. YHC noted that Addiction is normally referenced as a dangerous word, but it can also be viewed positively. F3 is an addiction, a positive one, where PAX always help out others, encourage others, push others. We don’t just wake up to post to post, we are addicted to posting with our PAX for #accountability & #HIM. What F3 has done for YHC is control his possible addiction to beer. If it wasn’t for F3, YHC would more than likely enjoy a few more beers than needed; but knowing that YHC doesn’t want to be the 6 everytime and prove to himself to be a #HIM, he knows not to drink in excess/or not at all. The past 2.5 years has been a blessing to know that addiction can be viewed as a positive as long as it is to better oneself and to better his surrounding PAX.

There were also a number of prayers said, Royales niece, TC resident who recently had brain surgery, Flat Tire’s M, and Who Dat’s son. May we all know to call upon HIM for help and guidance.

Trucker

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A Golden Tuesday Morning

2015-06-30Leave a comment

QIC: Senator Tressel
When: 06/30/2015
Pax: Funhouse, Howitzer, Pugsley, Cable Guy, Rock, Family Guy, Flat Tire, Waldo, Spartacus, Motor City, Photo Bomb
Posted In: Golden Corral

Eleven men answered the early morning dinner bell for another serving of the Golden Corral. Here is what they did:

The Thang:

Light jog around the Harris Teeter lot and circle up in front for COP:

All in cadence: SSH x 40, merkin x 10, squat x 25, windmill x 15, Morrocan night club x 40, MC x 25, IW x 25, diamond merk x 15, Freddie Merc x 20, one-legged staggerd merk x 10(LH) and 10(RH).

Line up in front of the store for 100 yard dashes/burpee ladder with ab exercises for recovery:

Run to end of lot, do 10 burpees OYO, run back, plank until everyone is home, 20 LBC (IC)
Run to end of lot, do 15 burpees OYO, run back, plank until everyone is home, 20 dying cockroach (IC)
Run to end of lot, do 20 burpees OYO…20 Hello Dolly (IC)
Runt to end of lot, do 25 burpees OYO…20 flutters (IC)

Mosey to the long wall along Harris Teeter:

Lunge walk the full length of the wall, have a seat along the wall at the end, and wait until everyone is home and seated.

Bear crawl the full length of the wall back to the start, have a seat along the wall, and wait until everyone is home and seated.

Crab walk the full length of the wall, have a seat along the wall at the end, and sit until everyone is home and seated.

Partner carry ½ the length of the wall, flapjack, finish to the end of the wall and mosey back for COT

We got a lot done today and didn’t have to use much of the Harris Teeter lot. Great work by the group this morning! Running before and after burpees is always a crowd pleaser – tough to catch your breath for sure. The ab exercises were meant to be recovery, but I doubt many felt that way this morning. It was great to see a lot of new faces in our group , and also see some that I hadn’t seen in a long time (Spartacus – with a name like that, you have to become a regular!). It was a beautiful morning and a priviliege to lead such a fine group – always is.

Announcments/Prayers

Clown Cars to Crowders Mtn for BRR training this Friday. Leaving from Starbucks in Baxter (check twitter)

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It’s simple… Show up. Work Hard.

2015-06-30Leave a comment

QIC: Dark Helmet
When: 06/30/15
Pax: Pebbles, Copay, Spiderman, Decibel, Cerrano, DH (YHC).
Posted In: The Fort, The Ranch

6 men came out to work this AM. Not talk… Work.
No FNG’s, short disclaimer, time to work.
The Thang:

Mosey to cul-de-sac by ball field at Springfield Middle.

WARM UP

50 SSH (ludicrous speed)
30 CDD
15 Merkins
20 IW
50 Mountain Climbers
15 Burpees in cadence

Mosey to stairs

Down the 1st set of stairs, 10 plyo merkins and partner up

Partner carry up the stairs (it’s about 25 stairs with landings every 6 stairs or so)
20 jump tucks
Run down
Other Partner carry up the stairs
50 LBCs
Run down
Wheelbarrow up the stairs
20 flying squirrels
Run down
Wheelbarrow up the stairs
Run down
Backward Bear Crawl up stairs

Mosey to the lot in front of middle school (1/4 mi. loop)

Partner up. Pax 1 does exercise while Pax 2 runs lap. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats

Partner carry lap (switch as needed over the full 1/4 mile)

Mosey back for a little Mary. 20 or so a piece of Flutters, LBCs, Hello Dollies

COT

Announcements: CAH event Friday (7/3) @ 7pm – still need help there – contact Chicken Hawk or Decibel or Cake Boss / Gladiator Games on 8/8 then go to Applebee’s in Rock Hill for “World’s Largest Coffeeteria” raising money for the Colombia Mission Trip.
Prayers for Decibel and his new venture, for Spiderman’s Father-in-law, for all other PAX in need.

Moleskin:
Nobody reads this stuff anyway, so whatever… 🙂 BUT!
This is NOT a call-out. This is a general observation from one PAX (this guy), so don’t go getting #butthurt anybody…

I’ve noticed that lately there has been a fair amount of smack talk. Ok, maybe a LOT of smack talk amongst a lot of PAX. Now look, I enjoy a good ribbing as much as the next guy. Heck, my mouth is one of the bigger ones out there. I love the back and forth. I love the friendly competition. It’s when it turns into some high-school machismo bullsh*t, that it gets old. Fast. Hey, I get it. We’re all like little boys sometimes, out there pushing ourselves and our limits, testing to see how far is too far. But, and don’t get offended, if you are out there for that alone, then I fear you may be missing the point.

See, the 1st F, the fitness, is only the spark. It’s the magnet that gets a #SadClown out and away from his #Mascot life and on his way to becoming a #HIM. It’s the rest of the stuff that makes the real difference. Progressing to 2nd F stuff, and on to 3rd F stuff, not religious stuff necessarily (though it could be that), but the desire, the NEED, to look outside yourself and lift another. THAT’S what we’re ultimately here for. To be a beacon of hope and support to another guy who needs our help. Not just some friendly encouragement when he’s the 6 at a workout, but some REAL, in the dirt, lift with your legs, encouragement when he’s the 6 in his life. When his marriage is in the toilet. When he loses his job. When he isn’t able to relate to his kids anymore. When he finds himself struggling with addiction to whatever it may be. The rest is nice, but it’s not what it’s about. Our body one day will not be able (unless you’re Senator Tressel) to sustain this level of activity… So what will you have then? If you only came to prove you were some kind of badass at the 1st F stuff, then it isn’t going to be much. I promise. I 100% guarantee that the time will come in your life (if it hasn’t already) when you will need that help. You will be that guy.

All I’m saying is, how much more could we be? What if? What if we remembered that we were all on the same team, that yes, we should try and work harder than the guy next to us, but NOT because we need to prove we are better than him, but because we are trying to become a #HIM. What if we got real about ourselves and quit trying to pretend like our lives are perfect and we don’t need anyone because we are too afraid to let our guard down? What if we breathed twice as much encouragement as we did badassery? What if we dug deep to our core and stepped out of our mental and emotional cage and let loose with care for our fellow PAX in a way they weren’t expecting. Well… I think then we will have tapped into a whole new level of awesome… That’s what if…

Helmet out…

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Welcome Back Sally

2015-06-30Leave a comment

QIC: Padre
When: 06/30/15
Pax: Catfish, Sargent York, Apache, Bogey, Geppetto, Smiling Face, Transplant, Lucky Charms, Toro, Alpine, (Welcome FNG Scare Crow)
Posted In: Uncategorized

Shout Out to Chaser @TrauMMASon for introducing me to “Sally”! When he was on Q at PHOP a couple of months ago!

Mosey to the Nest

Warm Up

SSH 25

Windmill 10

Emperier Walker 25

Merkin 15 (I think…. Apache can mess with the counting system at times….

Mountain Climbers 15

Mosey on down to the grass

Bring Sally Up Squats

Take a lap

Bring Sally Up Burpees

Take a lap

Tabatas

8 cycles Merkins and Jump Lunges

Take a lap

Bring Sally Up Merkins

Take a lap

Bring Sally Up (Half song right leg/Half song left leg

Mosey Back

COT

Announcements: F3 dads Panther Stadium coming soon.

Prayer: I had the privilege to meet a “Modern day Mother Teresa” about 8 years ago. Her name is Nubawi and she lives in Burma. For the last 10 years Nubawi has lived among the poorest of the poor taking care of orphans. She has literally sacrificed everything to serve. I received a text last night that she past away at age 35. It is a rare thing to meet a person like her. A brief encounter with her was life changing for me, my wife and 4 kids. I asked the guys to please pray for all her kids. Prayers that someone will “stand in the gap”.

Padre

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Run it out

2015-06-30Leave a comment

QIC: Jekyll
When: 6/30/15
Pax: Repeat, MacGuyver, Rebel, Masterpiece, Birdcage
Posted In: Block Party

6 PAX braved the gloom this morning. We talked about strength work in Indian Land. Would today’s fitness be tough enough?

Quick lap around WEP

COT: SSH, IW, Mountain Climbers. 10 burpee OYO

The Thang:

Partner up

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Each partner run loop in opposite direction around WEP. Meet up halfway point

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Run back to launch point. That’s 1 round.

Rinse/Repeat until the 0600.

Lead lap: 5 rounds. 3.6 miles, 100 PPP, 100 hops

NMM:

Macguyver and Repeat brought their #smokeboots. Virtual trophy winners. Good test of strength and fitness today. Met Masterpiece and Birdcage today. Birdcage celebrated 1 year of F3 last month. (I have to post in Fort Mill more often!) Found out that our F3 brother has lost an astonishing 50 lbs since beginning. Extremely proud and inspiried by his story and commitment to get fit and get better. #inspiration.

Prayers for the Ellis family (friend of Rebel’s) as they deal with the loss of a new born.

L&R

Jekyll

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Burpee Broad Jump Beatdown

2015-06-29Leave a comment

QIC: Padre
When: 6/29/15
Pax: Boeheim, Red Eye, Pusher, Schrute, Sweeper, Catfish, Package, Sargent York, Burgundy, CSPAN, Chaser, Tinker Toy, Apache, Italian Job
Posted In: The Fort

Padre thought he heard a train whistle blowing…

In case you are not aware, a rule at “Old Town” is when you hear a train whistle blow, you stop whatever you are doing and do 10 Burpees (shout out to the Greer, SC F3 Boys for that idea). So we began our deal with what he thought he heard in his head – 10 Burpees.

Mosey to the Parking Garage:

Apparently Padre thought he heard a lot of whistle blowing: Burpee Broad Jumps from bottom of the garage to top (Chaser said it was burpee broads for a quarter of a mile up hill). I believe it!

At top introduce the idea: “Humility” Thought is if you say you are humble you are probably not.

Mosey to the Fountain:

Pair up

100 Merkins (partner runs to other side and switch)

200 Squats

Mosey to the Amphitheater

Continue to the thought of “Humility.” Padre challenged the guys to think of humility in regards to “identity.” As men, it is our “identity” wrapped up solely in what we “do.” True humility does not have to tell others what we “do” for a living.

10 Prison Cell Merkins at the bottom (shout out to TinkerToy)

Run to top of Amphitheater

9 Jump Lunges

8 Prison Cell

7 Jumps Lunges

6 Prison Cell

5 Jump Lunges

4 Prison Cell

3 Jumps Lunges

2 Prison Cell

COT

Final Thought on Humility. Padre stated that he is overwhelmed with Jesus being more powerful than what he can comprehend and yet He humbled himself and put on “human clothes.” Padre also tried to affirm the guys who come out week after week, day after day. He confessed that he has tendencies at times to think he is better than he actually is. He stated that the guys keep him humble and make him desire to get better.

This whole backblast are Padre’s words transcribed. But I wanted to add a final thought. Men of Rock Hill and Fort Mill, I’m proud of you. Every day you get up and push the covers to the side, wipe the sleep from your eyes, and attack the day with such ferocity that the devil himself thinks, “Oh crap, they’re up again!” You men inspire me to be a better dad, husband, brother, employee, and friend. Thanks for the constant reminder of what a real man is – one that prioritizes what truly matters. You guys ROCK and I’m proud to call you my brothers in Christ!

Announcements: Check the weekly email

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F3 Dads – The Fort – Take care of your six

2015-06-292017-06-16Leave a comment

QIC: Rooney & Spiderman
When: 06/27/15
Pax: Brickmaster, Gears, Sweet Sweet, Transplant, Megaforce, Solid State, Big Apple, Cartwheel, Maximus, Jumper, Old Bay, Picaso, Dash, Bernake, Beast Mode, Corruption, Chaser, Flash, Wildcat, Panther, Man of War, Hot Wheels, Zima, Tiger, Howitzer, Thing 1, Thing 2, Thing 3, Thing, 4, Thing 5, Badger, High Life, Heat Wave, Power Man, Mayhem, Cheetah, Burgundy, Fairy, Gerry T, Wall Ace, Cheeseball, Crab Cakes, Lil E, Lilly Pad, Road Runner, Bounty Hunter, Baby Bounty, Roadhouse, Rapunzel, Red Helmet, Dark Helmet, Cupcakes, Sirano, Dominator, Axel, Short Stop, All Star, Catfish, Pepperoni, Splash Lightning, Pink Tank, Spiderman, Jellyfish, T-Rex, Rooney
Posted In: Alcatraz, F3 Dads, The Fort, The Reservation

65 Dads and 2.0s posted for The Fort’s final #F3Dads workout of June 2015. What an inspiration our 2.0s are to each of the PAX. T-Claps to White Lighting for organizing this months events.

Rooney on Q. Disclaimer then mosey to warm-up.

Warm-O-Rama:
SSH x 10
Low, Slow, Squat x 10
Windmill x 10
Merkins x 5
Mountain Climber x 10
Peter Parker x 10

Circle Plank:
Tap the person to your right and pass it around. We started in two places. Recover after you were tapped twice.

Over Under:
Dads alternate Plank and lying flat. 2.0s go under the plank and over the legs of the Dad lying down.

Water Break

Animal Walks:

Line up shoulder to shoulder along path for some animal walks. Each walk is about 10 yards out then run back.
-Bear Crawl
-Koala Bear Carry – Dad carries 2.0 on back … hold the hand of other 2.0/2.0(s)
-Monkey Walk – squat and waive arms around
-Duck Walk
-Unicorn – 2.0 on Dad’s shoulders and flapping arms. Dad uses hand on forehead as horn and trots around.

Prayer and turn over to Spiderman for Q

2.0 Capture:
2.0’s line up 10 yards from Dad. 2.0s take off running 40 yards. Dads take off after their own 2.0s and try and catch them. Scoop them up and hug them if caught. Reverse direction. Rinse and repeat!

Kid Curls:
-Choose one of your 2.0s (or rotate per set) – 10 curls using your 2.0 x 3
-Choose one of your 2.0s (or rotate per set) – 5 bench presses using your 2.0 x 3

Mosey to hill for the Pack Mule:
-Dad carries one 2.0 up the hill
-Both run down
-Dad does merkins (The digits of your Dad’s age added together – i.e., 46=4+6=10)
-3 sets

Water Break

Sharks and Minnows (4 sets)

COT

The most powerful moments at an #F3Dads workout for me are the laughter I hear and hugs I receive from my 2.0s. These memories are ones I will always cherish! However, posting with my 2.0s isn’t perfect. Jellyfish and T-Rex always groan and complain some during an #F3Dads workout. They have also mastered the art of bellyaching about being tired and hot.

I started to think about when I post … I do the same thing my 2.0s do! I just don’t always say it to the other PAX. I bellyache a lot inside and sometimes it manifests in a grunt or groan. I push through because of the men around me. The men I’m accountable too. The men who give me encouragement. As a member of F3 we look our for our six!

I forget sometimes that my 2.0s are little and expect them not to complain when they have to do merkins at the top of a hill. I was reminded on Saturday that they need us like we need our F3 brothers. During a Dad’s workout they need us to chase them, carry them, hold their hand, hug them, wipe away tears, bandage a scraped knee, get them some water and even some encouragement. They are my six!

God bless our PAX, our community and this great country!

AYE!

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The Coop – Fighting the Opposition

2015-06-29Leave a comment

QIC: Cake Boss
When: 06- 24-2015
Pax: Honey Bee, Huckleberry, Wheelz, Software, Stang, Barry Manilow, Lex Luthor, Scrum, Dark Helmet, Band Camp, Chicken Hawk, Longshanks, Backdraft, Bass O Matic, DD, Skate or Die (FNG), Motor City (FNG), Cake Boss
Posted In: Ring of Fire

Da gloom arrived and so did 18 of The Fort’s finest. It was a muggy humid morn and the suck was about to get real. YHC welcomed 2 FNG’s with the usual disclaimer and I threw out the idea that just when we think we have it all together, there is a force that gets in our way…..an opposition to what we are trying to accomplish. More to come……

The Thang:

Mosey on down to Sugar Creek Elementary for some COP

20 of each SSH, Squats, CCDs, Imperial Walkers, Wind Mills and a mosey to front of school

Bear Crawl/karoke/Bear Crawl/karoke/lunge walk/sprint/lungewalk/sprint

Find some curb for stagger curb merkins – 10 each side in caddence

Mosey to bottom of hill in driveway warm up over- YHC talked about when we are always trying to do the righ thing and face the opposition, who could be our own family, that we need to arm ourselves with the Lord and trust in him. We do this by prayer, being in the word and being obiedient to what he wants us to be not the world expectation. When we do the things God defines and are consistent in them, he walks and talks with us through all opposition. The spiritial warfare is real and we can just be another notch for the evil one or a child of God with eternal life based on the decisions we make, starting with following Christ.

A little hill work: 1s & 2s

1s – bear crawl hill to first level – 1 bomb jack – Sprint to next level – 1 bomb jack……………………..

2s LBC’s until 1s are back – go up to 5 bomb jacks

Mosey to side of school—–

People’s Chair/ Balls to Wall / Merkins Rinse and Repeat

Mosey to back of school for more Hill work

Everyone – Jackobs ladder of Up hill do a 1 burpee bottom of hill 7 carolina dry docks Full Ladder

Mosey to bottom hill facing NAFO

1’s sprint up hill and back, 2’s do merkins – Flap jack

Jailbreak back to COT fro bottom of hill

COT:

The men pushed through as the humity was brutal. Band Camp challenges Longshanks in the Jailbreak and gave him a run, but Longshanks stood tall as Band Camp came close to splashing merlot.

Proud of the 2 FNG’s Skate or Die and Motor City, they pushed through and will be looking for new friends after this sweatfest.

Prayers for everyone’s journey and to be strong against opposition. Take it on but rely on the Lord’s provision in all you do!

Humbled and Honored as always. Great PAX make Great Leaders! Be Christ Centered not World Centered

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Partner Purse Beatdown at The Armory

2015-06-29Leave a comment

Posted In: Uncategorized

13 PAX ignored the Sunday night Twitter warning – or showed up expecting a Dark Helmet “Moderate” workout. They were, instead, greeted by a Cheddah beat down. Mumble-Chatter started at the first exercise, but quickly subsided as we all struggled to keep out breath.

The Thang:

Warm up lap around the parking lot. Choose a partner with similar size purse. Mosey to first pain station.

Pain Station #1 “The Wall”

Partner 1 Balls 2 Wall while Partner 2 performs KB Swings X25 and switch

Partner 1 Peoples Chair with KB overhead while Partner 2 performs Tricep Ext X50 and switch

Mosey to next station

Pain Station #2 “The Lot”

Double KB overhead press X100 – Partner 1 runs while Partner 2 lifts, and switch until all 100 reps are complete. Plank until 6 is in.

Double KB squat X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in. Bonus 10 Merkins

Double KB curl X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in.

Mosey to next station

Pain Station #3 “The Small Wall”

Partner 1 double KB step-ups X20, Partner 2 merkins X20, and switch.

Rinse & Repeat

Wall plank single arm rows X13 (each side), Upright rows x25

Rinse & Repeat

Mosey to next Station

Pain Station #4 “8 minute abs”

Dealers choice around the circle for favorite ab exercises (all with purses)

Windmills, Hello Dollies, Flutters, LBC’s, Russian Twists, Boat-Canoe, Toe-touches, 60 second V-Sit (May have missed one)

COT

Announcements:

F3 Dads at BOA Stadium July 11th. CAH 7:00 July 3rd, Decible two upcoming charity events (details to follow)

Prayer Requests:

Decible new career, All Pax traveling this week

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