Irish Tribute to “Back Draft”

2015-03-17Leave a comment

QIC: CSPAN
When: 03/17/15
Pax: 1-Niner, Acme, Airborne, Bird Cage, Car Bomb, Chaser, Full Count, Gas House, Lil E, MacGyver, Magnum, Opie, Pebbles, Red Banjo, Sharknado, & Wheels
Posted In: Block Party

CSPAN on Q

Disclaimer and welcome to “Gas House” an EH from “Full Count”

This was our friend Back Drafts Q slot, but since he is on IR, he wanted to tell everyone “hello” and is looking forward to getting back out with us, beware of his return, he has been planning his next Q for months #Redpill #MeanMeanStride

I started getting text last night about Jekyll (Golden Corral) & McGruff (Ballroom) were going strong and I needed to bring my A game, so I sometime revert to my “old game”…and since Pebbles requested no planks…

In tribute to Back Draft = we started running

We covered 3.23 miles according to Full Count’s watch

Stop#1 stop by Veterans Park for Pledge of Allegiance

More running

Stop #2

SSH, IW, Squats, Windmills, couple of others…

More running

Stop #3

Church Step Stair climb up/down for 4 rotations

Partner up and wheel barrow up steps

17 Burpees OYO

Move onto street light sequence

Bear Crawl / Crab Walk / Gator

High Knee / Butt Kickers / Jog

Backwards Bear / Backwards Lunge / Backwards Bear

More Running

Stop #4

People’s Chair mostly on single leg

More Running

Stop #5

CDD

More Running

Stop #6 Veterans Park AB Lab

LBC / Flutter / Rosie / Dolly / couple others

More Running = mostly sprinting on the way back

Stop #7

Banjo / 1-Niner/ Shark were fastest

Long Superman series

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

Airborne on Q at #Normandy
Gunny & I on Q at #Coop
PHOP needs more attendance on Wednesday – see Padre
#Clowcar to Hartsville this weekend
4/18/15 & 4/25/15 Gastonia #Clowncar
5/2/15 1 year Anniversary of rock hill with Dredd & OBT
If you haven’t Q’d , step up, it is what makes F3 work
#HIM = High Impact Man
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

TClap |

Race City CUSTOM Go Ruck Challenge – 10/09/2015

2015-03-17Leave a comment

When: 10/09/15
Pax: All F3 Nation Brothers
Posted In: Uncategorized

Mark your calendar, it’s happening. F3 Race City is hosting a custom GoRuck Challenge.

What: TheThe GoRuck Challenge is a 10-12 hour event, covering 15-20 miles. It’s been rescheduled for October.
When: Friday, 10/09/2015
Where: Local, paid HC’s get to vote
Who: ALL F3 Nation Brothers
Cost: $145

Note: The first 35 paid are guaranteed a spot. Wait list after that. Watch this post for updates. Once we hit 35 men, the pricing may go down slightly as we max out at 70 men. Keep this in mind. Optional adult beverages and celebration meal to follow the challenge.

Payment: Please PayPal to jmalone@gcgwm.com and comment below with F3 region, F3 name and “paid”. There are roughly 16 verbal HC’s from Race City, so sign up ASAP.

*****Use “friends and family” option with PayPal to avoid fees. We are friends, right?

How do I train? https://t7979.mozu.com/cms/10317/files/GORUCK_6weekplan.pdf
What gear do I need? http://www.goruck.com/recommended-gear/c/47
Communication? Once you have paid, you will receive link to purchase GoRuck gear at a discount from Mailman, and you’ll be added to email list for updates.

Check this post for updates.

UPDATE (04/17/15): Deposit has been sent in to Go Ruck. Date is locked in. Waiting to hear who we get as our Cadre.

UPDATE (09/01/2015): You have probably heard, but we have Cadre Jesse locked in and confirmed. The patch has been designed, and we’ll be surprised with it at the end of the event. We have three spots left, so HC NOW.

TClap |

Lucky Seven

2015-03-16Leave a comment

QIC: Jekyll
When: 3/17/15
Pax: Sir Topham Hat, Funhouse, Double D, Aquaman, Tater (respect), Gears
Posted In: Golden Corral

The Thang:

Start at Bank. Run to bottom of Hill. 5 X 3-Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run

Shoot for 4 laps. If you’re not first, you’re last.

NMM:

Well- we crushed the 4 laps and got 5. 2.5 miles, 25 3-merk burpees, 25 bombjacks, 200 lunges, 50 CDD, 200 Bear Crawls, 100 LBC. @SirTophamHat added an extra round because, well, he’s not human.

Virtual Trophy and T-Claps to @STH- in addition to 1.5 mile run to #GC- 6 laps including running last one with the #six. #nomanleftbehind. @Funhouse gets T-claps too for his 1.5 click warmup to the AO. YHC kept steady pace for second place but was no match for the #cheetah. We all clocked in a PB with 5 laps. Kudos to @DoubleD for the late surge for 3rd. @Gears, @Aquaman, and @funhouse may have been mid pack but would smoke any #sissypants that chose not to post today. What is a ballroom, anyway? @tater gets the huge #respect card at 54yo and posting 5 laps.

Prayers for family sickness, HS seniors, new jobs, forgiveness as well as health and safety for P200 weirdos.

@aquaman with the take out.

L&R

Jekyll

TClap |

Zodiacs Hoisted and Deployed

2015-03-14Leave a comment

QIC: Gunny
Pax: CSPAN, Google Maps, Pebbles, One-Niner, Beast, Hermie (FNG), Atlas, Heisman, Airborne, Gunny.
Posted In: Uncategorized

10 faithful warriors greeted the Rain Gods with…”is this the best you have?”

Run to baseball field for the warm up;

The evolution of man: Dragon Merkins to first, Duck Walk to second, Bear Crawls to third, Lunge home. X2

Mosey to the back of the AO, but first another warm up round at the trailers..1st trailer, lunges, 2nd trailer, dragon merkins, bear crawls, long jumps etc.

After a solid warmup the pack ran to the basketball courts for a round of burpees and inch-worms….4 basketball hoops.. 1st basket 1 merkin burpee and jump and hit the backboard. Switch to other side of hoop and do 2 merkin burpee and jump and hit the backboard and continued through until lastly we did 8 merkins burpees.

As the rain grew angrier, we finished strong with this evolution by doing inch-worms.

The pack quickly strided over to play ground for 20 toes to bar, 1 lap, 20 derkins, and another lap to finish it out.

Mosey the field, and couldnt pass up the wall….lateral walking hand stands, about 25 ft x2.

Then the true workout started as we ran over to the practice field and the rain started to fall harder: Groups of two. 5 stations. 4 stations had 2 exercises. Each exercise lasted 2 minutes which means each station lasted 4 minutes. AMRAP

1st station: Thrusters with 2 30lb dumbells/ shoulder presses with PT log

2nd station: The Box. Run forward, side shuffle, backwards run, side shuffle, and run foward. The merkin ladder. First ladder rung 1 merkin, 2nd ladder rung 2 merkins, all the way up to 7 and then back down.

3rd station: Sandbag carry 80lbs. 100yrd partner run

4th station: Russian twists or sit ups with medicine ball/ burpees over an elevated bar

5th station: pushing a 35lb plate from your chest straight out/ squats with a 60lb sandbag

After a strong effort by everyone in the soaking rain. The bright of day was on the horizon but YHC had one more surprise before the warmth could be touched.

Backward bear crawls up a grueling hill and the bear crawl down the hill.

Moleskin:

Lots of small chatter throughout evolutions. The rain didn’t seem to bring anyone down. Heard a few grumbles as people sat in puddles doing russian twists and sit ups but nevertheless the PAX embraced it.

Pebbles almost splashed merlot on the baseball fields, but followed the no litter laws and kept it down. T-claps Pebbles to the pre-boot camp obstacle course, monkey bars carrying the sandbag between your legs, same with dips and muscle ups?! Incoorportaing the tire flip was a #Beatdown! GMaps will bring his snorkel next time, as we almost lost him in 8 inches of water.

Solid props to FNG Hermie for a huge effort today. Brother you are always welcomed back.

One-Niner, Google Maps, Heisman, CSPAN, Beast, Airborne, Atlas, great work in the slop!..If it aint’t raining, we ain’t training!
C-SPAN thanks for the prayer and good words, making us all better men!

Thanks for the opportunity men!

Semper Fi

Gunny

TClap |

Return to the Dome

2015-03-14Leave a comment

QIC: Decibel and Maximus
When: 03/14/2015
Pax: Aquaman, Spitz, Lug Nut, Gears, Wartide, Senator T, Zima, Smuggler, Corn Hole
Posted In: Alcatraz

11 strong men showed for a beat down in the rain. Fortunately the higher tax base of Tega Cay came through and the Dome was closed.

The Thang

Mosey to the wall on Gold Hill Road

On the way:

High Knees

Butt Kicks

Mosey to the golf cart path hill

Cherry Pickers x15

Imperial Walkers x15

Windmillsx15

Grab a friend (a rock)

Run backward halfway up golf cart hill then the rest of the way forward

20 squat at top

Back down

10 bomb jacks

Run backward up the hill (all the way)

20 squat at the top

Run back down

Run backward up the hill (all the way)

20 squat at the top

Run back down

Indian Run to the tennis courts

Forward lunge on sideline

Backward lunge on baseline

All around court

Hand off to Maximus

Line up tennis court sideline for a brief description. Forward bear crawl to the other side then backwards bear crawl to the starting point and 50 LBC’s. Repeat. Plank til the 6 is in.

Circle up for Clock Merkins. For hours 1-6, you’ll do 5merkins then for hours 7-12, you’ll do 3 merkins.

I thought I’d get creative with a new exercise called Crouching Tiger. 10 Mountain Climbers then pop up into a squat position then back to a plank x 10.

Senator Planks: Round 1: 10 CDD / 10 Grave Diggers right side / 10 Dips / 10 Grave Diggers left side)

Round 2: 10 CDD / 10 V-Ups right side / 10 Dips / 10 V-Ups left side)

Take it to the fence for some awkward wall improvisation. Parallel plank with feet on the fence for 20ct.

Donkey Kicks x 10 into a B2F…Ballz to the Fence for 10ct

No other way to finish this other than closing it out with a full round of Mr. Jack Webb. 1 Merkin:4 Overhead claps for a total of 10:40.

COT

Naked man moleskin

It is always a pleasure to Q. Joining forces with Maximus was great. The group of men at Alcatraz continues to impress me. Keep up the work men!

Remember to pray for your brothers immediate family!

TClap |

A Walker Texas Ranger Beatdown

2015-03-14Leave a comment

QIC: Italian Job, Walker
When: 3/14/15
Pax: Twister, Private Ryan, Bogey, Mayhem, Italian Job, Walker
Posted In: Uncategorized

This morning 6 men braved soggy conditions to enjoy a beating thrown down by Italian Job and Walker (his virgin Q). You lazy bums that stayed in bed missed a good one (looking at you Burgundy, Posh, Fusion, Padre, Wichester, Cheeto, Bandit, and Pusher).

Warmup

25 SSH

25 Squats

25 Merkins

25 Mountain Climbers

25 Plank Jacks

25 Moroccan Night Clubs

10 Burpees OYO

Mosey to the wall

1 minute People’s Chair

Balls to the Wall

1 minute People’s Chair

Balls to the Wall

Mosey around the school

25 Dips

20 Derkins

20 Step Ups

25 Calf Raises

15 Cliff Hanger Merkins (1 arm pushups on the handrail) x2

Handoff to Walker

Mosey and circle up

25 Merkins

20 Single Count Jump Squats

15 Carolina Dry Docks

20 Jump Lunges

25 Diamond Merkins

4 Corners (5x)

Sprint the length of the parking lot

Karaoke to the next corner

Sprint the length of the parking lot

Karaoke to the next corner

Circle Up

6 Inches for what seemed like an hour

25 Freddy Mercury

2 Minute Plank

25 Crunchy Frogs (not as fun as it sounds)

This is where the exercise got fun. Walker is a certified personal trainer. He treated us to a few minutes of isometric strength training that all you fart sackers missed. We did 4 rounds of chest squeeze, 4 rounds of biceps, and 4 rounds of what I like to call “Walker’s Pole Work.” Basically you use your own body as resistance to strengthen muscles (pushing and pulling simultaneously). By looking at how cut Walker is at 53, that stuff works.

We finished with a long Indian Run around the school and 3 minutes of dealer’s choice ab lab (LBCs, Bombjacks, Hip Thrusts).

Great virgin Q today by Walker and great job gentlemen to show up in the rain (even if Private Ryan didn’t know it was raining when he got up). Glad to lead you men today and proud of the hard work you put in. Keep up the hard work fellas!

TClap |

Feeling Fab at Cardiac Rehab!

2015-03-13Leave a comment

QIC: The Cardiac Rehab Team @ CMC Pineville
When: 03/13/2015
Pax: Boeheim
Posted In: Golden Corral, Laces In, Laces Out, Slow Burn, The Fort, The Ranch

1 Pax showed up for cardiac rehab this morning (there were other people, but no one else from F3). It is my new gloom. It is well lit, warm and has a great support team of nurses, nursing students, exercise physiologists and a dietician.

The Thang:

COP

Tanner, one of the nursing students, leads the COP (although Tanner doesn’t even know that’s what it is called). There are toe touches, calf stretches, a couple rounds of people’s chair (although, again, Tanner doesn’t even know that’s what it is called), air punches and shoulder rolls. The mumble chatter is a mix of bragging on the number of stents we have, bypasses performed on us or complaining about how long it has been since we’ve had a steak or piece of pizza. Another favorite topic is how many more sessions until we’re done. I’ve completed 9 of 36 and we had two “graduates” today.

Mosey to exercise area for choice of elliptical, air bike, stationary bike or treadmill. I’ve been doing the treadmill for 20 minutes at an 8:30 pace. I think maybe the stents are helping the blood flow more freely than it had been. I feel really really good after doing this.

Next is paddling time. No it isn’t from a frat initiation out of Animal House. But it’s still pretty cool. One of the workers will take the paddles from a crash cart. One is placed on your chest and one near your love handle. Someone they get a pulse and a “quickie” ekg read out. This is a crash cart as in “CLEAR” but they never push that button (at least not that I’ve seen so far thank goodness).

10 minutes of elliptical after that. Level 10 and I output 175 watts. I have no idea how that stacks up competitively, but I feel pretty winded after doing it. Plus there is a nice 5″ screen with a “scene” function. I get to see the Golden Gate Bridge, some nature trails and probably the Rocky Mountains.

Tanner leads another COP for cool down. After that, we mix it up a little. On Mondays we get some heart health education, Wednesdays we do some light weights and Fridays we go sit in a dark room and listen to new age music for 5 minutes. I keep forgetting to bring incense but I don’t think it would be allowed anyway.

So much like the namesake of my F3 handle, I’m still suspended from “league play.” I meet with the commissioner (cardiologist) on 3/23. I’m hoping my appeal will lead to some limited activity outside of the cardiac rehab center. Even if it doesn’t, the crew at cardiac rehab has been fantastic and I’ll be going through the entire program no matter what.

Today marks 30 days since my heart attack. All in all, it has been the best of a bad situation. A long catheter through my wrist up to my heart and insert 3 stents, simple! I know all the support I’ve received from my F3 brothers has helped me through it. I’ve also been told by a couple of Pax that what happened to me really “freaked some of you out.” Same here. I’m still not sure what to think about all of it or what advice I have to offer (except if you suspect anything, get to the doctor or call 911; better safe than sorry). However, if you have any questions or worries, I’m more than happy to talk about it.

I’m looking forward to van driving for the P200 next week and catching up with everyone. And I appreciate everyone at The Patriot looking out for Jeter as he continues to show up on Saturday’s (courtesy of his chauffer Chowdah).

Now the last time I wrote one of these things, I had a heart attack that night. While there has been some confusion about what caused it, I’m hoping to rule out posting a back blast.

Boeheim

Aye!

TClap |

Really? My Alarm went off?

2015-03-13Leave a comment

QIC: Trucker
When: 03/13/15
Pax: Trucker, Deacon, Solid State, Gridlock, Huckleberry, Assassin, Santini, Destiny, Beacon, Change Order, Longshanks, Double D, Dugger, Spitz, Lug Nut, Catfish, Roadkill, Stang
Posted In: Slow Burn

18 PAX ventured out to Slowburn this fine morning. YHC had all week to plan and trash talk with the Swamp about how this AO was going to painful and that if you posted at the Swamp, you were chicken. Well from the mubble chatter, it appears this AO was were the pain was.

As Thursday night slowly creped towards midnight, YHC was still wrestling with sleep. He actually thought about fartsacking but knew he didn’t want to be called out like CSPAN was when he fartsacked for his Q, and knew F3 is all about #accountability (and getting ready for the Mud Run). So the clock kept ticking as YHC watched the time slowly go by. So he decided to get up after only about 3 hours of sleep to go set up the course. Yes, a course, perfect AO set up to get a little mud run training in (though not anything like the Reservation). I always wondered why people thought slowburn meant slow, but in reality it means you will suffer a slow burn throughout your body as you workout and move on with your daily activities.

16 PAX moseyed to the Empire Pizza parking lot while 2 others thought it would be an easier to go for a run (what were they thinking??)
COP:
SSH
Windmills
IW
Squats
Merkins

The Course:
mossy to the start at the corner of Empire Pizza. Perform 5 burpees, run to the hill behind the dumpster and run up/down the hill 3xs, run back to opposite corner of Empire Pizza and complete 10 squats. Run behind the strip mall and half way down, complete 10 merkins. Finish running to back corner of Baxter Jumphouse and bear crawl to the front corner. Run along the “road” towards the hotel under construction and along the guiderail, complete 10 dips. Continue running around the backside of Lowes, stop and complete 10 derkins utilizing the guiderail. Continue running towards the sheds and complete 10 squats and then run to Sweet frogs for 10 reverse pull-ups. Rinse and repeat 2xs.

Finished with 3 minutes of Mary. It was well planned that Dugger so happened to be located in the middle of the PAX so he VQ’d the 3 minutes of Mary! Great work. We ended up running the course 3xs for approximately 2.8 miles….and they say Slowburn isn’t for runners (Santini and DD should have stayed!).

Announcements: 20/40 get your snacks in! USMC Mud Run (6 teams so far); CAH this Saturday.

Prayers: multiple prayers for health and recovery, Stang & wife for this week’s tough memory of losing their son to cancer, and for all other unspoken prayer.

As always, an honor to Q and work beside PAX like you all!!!

Trucker

TClap |

Get the “LED” Out

2015-03-13Leave a comment

QIC: Minute Man
When: 03/12/15
Pax: Waldo, Aquaman, One-Niner, Jekyll, Maximus, Gecko, Pink Slip
Posted In: The Fort

A couple of weeks ago, when the earth was frozen slush, I posted at my first Black Diamond. Zima was Q and served us quality pain. At COT, with Senator Tressel’s nudging, I reluctantly volunteered to Q to the next one. After delaying for a week due to being sick (thanks Maximus for covering), my day finally arrived today. Game time. The theme was “Get the Led Out.” The idea was inspired by Anchorman’s 80’s theme Q at the Ranch a while back.

After stating, “I am not a pro, go at your own pace, and I assume you read the disclaimer,” we started in prayer – Ball of Man.

“Your Time is Gonna Come”
The warm up. The calm before the storm.
10x Side Straddle Hop
10x Imperial Walker
10x Windmill

“Whole Lotta Love”
5 x Diamond Merkin HOLD IT
5x Merkin HOLD IT
5x Wide Arm Merkin HOLD IT
Right arm high, right leg if you got it (5 sec) HOLD IT
Left arm high, left leg if you got it (5 sec) HOLD IT
6 inches (5 sec) HOLD IT
Regular HOLD IT
10x Mountain Climber HOLD IT
10x Peter Parker HOLD IT
10x Parker Peter RECOVER

“House of the Holy”
In the corner of the parking lot was a stone trellis structure.
10x Wide Arm Derkins
10x Dips
Rinse and Repeat

“Ramble On” down the path to a grassy open field for the next exercise.

“How Many More Times”
Lunge left, Lunge right, 1 Squat, 70 LBCs
Lunge left, Lunge right, 2 Squats, 70 LBCs
Lunge left, Lunge right, 3 Squats, 70 LBCs
Lunge left, Lunge right, 4 Squats, 70 LBCs
Lunge left, Lunge right, 5 Squats, 70 LBCs

“Over the Hills and Far Away”
Jog down a series of hills through neighborhoods and into the woods by the golf course, arriving at the foot of a wooden bridge.

“That Confounded Bridge”
(A phrase from “The Crunge”)
Pair up – size matters.
Plank walk (hands sliding sideways) along bridge handrail with feet suspended on partner’s shoulders. Switch at half way mark or as needed until all the way across the bridge.

“Heartbreaker”
Worst hill in Tega Cay. The goal is simple: Jog to the top. Doing it without stopping is bonus.

3x 10 counts called for at top to catch our breath.

Jog a few minutes down a long hill to the lake front, where some logs were conveniently stacked and waiting for us.

“Four Sticks”
4 exercises with “sticks” (logs).
Carry the log and follow the Q down the hill, down a staircase, then back up the stairs and around the circular path to finish the loop.
10x Log Curls
10x Squat holding log, then Press log overhead
10x Calf raises holding log
Stack logs back where you found them.

Jog back up long hill to top of “Heartbreaker.”
3x 10 counts called for at the top
(yes, I seriously needed them!!!)

“The Crunge”
Crab + Lunge = Crunge
5 minute exercise going all the way down Heartbreaker to the bridge.
Crab walk during the steep declines and lunge walk thru the flatter stretches.

2x 10 counts called for at the bottom
(yeah, I was hurting)
A voice arose from the PAX “I thought 10 counts weren’t allowed at Black Diamonds.”
Oops. Rookie mistake. I was called out!

“Bring It on Home”
Jog back through a series of short but steep hills back to COT.

*At the beginning of this jog I nearly hurled! Serious exhaustion combined with the lingering mucus crud was not a savory combination. A took a short pit stop and wondered if I was about to puke during my VQ. Thank God I was able to keep it together and get back on track. TClaps to Aquaman and Pink Slip for not leaving their Q (who had become the stray 6). With their help I made it back to COT.

Back at COT the righteous PAX warriors were dutifully planking it out until we arrived. With a few minutes still on the we threw in a few final exercises:
10x Squats
10x LBCs
10x Hello Dolly
10x Rosalita

COT
Announcements:
Maximus and Decibel Qing Alcatraz Sat 06:30
Come early for Q school 06:00
New “Swamp” AO (Rivergate) Fridays 05:00 in Best Buy parking Lot, followed by Chicken & Wisdom 2 at Chick Fil-A
Saturdays at Indian Land – OCR Training 06:30. Followed this Sat by Gunny’s Q 07:00
3/28 Gladiator Games in Indian Land 07:00

Prayer and Praise
Maximus- Make the most of your time with those you love. One F3 brother was at hospital where his son is recovering from RSV. He met a man who just lost his 6 mo old son, and was able to pray with him. A friend lost his dad and other friends have parents with rapidly failing health. They’ve already brought their kids in to say goodbye to their grandparents.
Gecko- wife’s 22 yr old nephew found deceased after being missing. Family is devastated.
Jekyll- lots of PAX gone missing for the winter. Encourage them that it’s getting warmer and to come back out.

AYE.

TClap |

Another Jolly Rancher

2015-03-13Leave a comment

QIC: McGruff, Solid State
When: 03/12/15
Pax: Gridlock, Lugnut, Cerrano, Spiderman, McGruff, Change Order, Tatanka, CSPAN, Spits, Solid State
Posted In: The Ranch

10 Faithful brothers chose horse jokes over diamonds this fine morning.

The Thang:

McGruff moseyed the pax around the school where it was time to warm up and count off in ones and twos.

Relays were the name of the game.

50 yard relays –

50 yard relays ones and twos – the pax took turns with bear crawls, lunges, (forward and backward) while the other half of the relay did exercises in place, trading places as they returned.

(Why are backwards exercises so popular?)

Solid State on deck

We lined up and ground down while one lucky brother ran a burpee lap.

First up, shoulders:
Merkins and dry docks, followed by a sequence of ‘merkin Moroccan NC, ‘merkin, Moroccan NC (good feelings all around)

The next up, legs – Lunges, squats and calf raises before wrapping up with a round of pax choice mary

Mosey back to the COT with a dip/derkin detour.

Announcements:

CAH this weekend, Mudrun, EarthShaker 5k and 40 Day Challenge hot news right now. Check your newsletter for more announcements…

Praise for recovery of parents and children. Especially Ms. White and Spiderman’s Nephew who are recently released from hospital care. Prayers for continued recovery and guided care as important health decisions are made. All the best for those recently displaced from work and for those who serve and those who share the burden especially when the ultimate price is paid.

T-claps to the pax for the sweat and support.

TClap |