Category: Millllkshake

The Fort Fuel Challenge 2016

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Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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Welcome Back, Winter!

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  • QIC: Old Bay
  • When: 01/02/16
  • Pax: Anchorman, Magnum, Bassomatic, Slide Rule (FNG), Quickbooks, Freon, El Diablo, Duke Nukem, Crosscheck, Shelby, Misson Imbossible, Old Bay
  • Posted In: Millllkshake

The frost on the windows of those of us with usgaraged cars probably wasn’t so much a surprise as it was an “Oh yea, I forgot about that.” moment.  And the additional gear to keep warm on this near-freezing morning reminded us that it might be many more weeks before we (re)discover what our fellow pax look like under the winter layers.

But the fresh seasonal temperatures didn’t stop a dozen pax from posting to TheYard this second day of 2016.  Dark when we started, light when we ended, the pax did an excellent job sweating it out together and thinking about their word for 2016.

Welcome FNG “Slide Rule”, who is a student at Clemson and might very well learn to love burpees if he chooses to post with Padre in Easley.

The Thang

Mosey to west side of FMMS for a full body warm-up lead by Freon:

  • Imperial Walkers (IC) x15
  • SSH (IC) x15
  • Merkins (IC) x15
  • Carolina Dry Docks (IC) x10
  • Low Slow Squats (IC) x15
  • Side Lunges (IC) x15

Hand Off to Old Bay

Mosey to east side of FMMS for Slow Dirty McDeuce – each exercise done in cadence, 12x, with slow 4 counts, followed by a lap around the basketball courts
Set 1
  • Wide arm Merkins
  • Squats
  • LBC
Set 2
  • Dry Docks
  • Flutter Kicks
  • Calf Raises
Set 3
  • Dip
  • Step lunges
  • Weezy Jefferson
Set 4 – Progressive Jack Web (1-7)
  • Merkins
  • 4 slow air presses
  • 4 squats
Mosey to a wall for People’s Chair
  • Bear crawls down the line (x2)
  • BTTW (for recovery)
  • Lunges down the line and Jack Reachers
Mosey to the basketball court for foul shots
Each pax to take 3 shots.
  • If the pax taking the shot misses all 3, all pax sprint the full length of the court and back
  • If the pax taking the shot misses 2, all pax sprint half the length of the court and back
Circle up for some Mary
  • Freddie’s
  • Russian Twists
  • Hello Dollies
  • LBCs
  • Back Scratchers
COT
As always, it was a pleasure leading the fine men of The Fort.  If you have not selected “your word” for 2016, continue to think and pray about it.  And thanks to Freon for the excellent job in with the warm up.
AYE!
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The Ultra-vergence… Man, that’s a lot of vergence…

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(Poorly paraphrased from Dredd that AM): “Well, we [he and OBT] said, we’ll show up and if it’s just us two, then we’ll go do something else, but if they [the other invited Pax] show up, then we might have something and we’ll see where it goes…” (emphasis added)

That was 5 years ago. Now, we’re celebrating a new year, and we’re celebrating the 5 year anniversary (birthday?) of F3. Clearly, they had something…

As approximately one Pax for every day of the year crawled out of their clowncars and onto what may have been the wettest field I’ve ever been on, the energy was palpable. Friends from all over F3 Nation were reconnecting and new ones were being made, including an FNG from The Fort who apparently EH’ed himself (welcome Speaker)… There were smiling faces and shovel flags everywhere. The fun had started, but before long, it was time for the workout to begin…

As you can imagine, attempting to lead a group of 365 Pax is… well… ridiculous. It’s a little amusing to me that part of the whole reason Dredd and OBT broke off from the other workout group to create F3 was because the size of the group had become problematic and unwieldy. So, how should we celebrate 5 years of F3? Well, let’s see if we can’t have the most problematically-sized group come together and let’s try and make them follow instructions. (*COUGH* *GASP* *COUGH* You’ll have to excuse me, I’m choking a little on the irony…) Regardless, though, we warmed up, Dredd split us up into groups, and off we went. The workout, the “thang”? It was in there… We rotated through stations… there was some running, some ladders, some dips, some derkins, hills, burpees (of course), some other stuff… Was it the best workout I ever had? Well, it wasn’t the worst one for sure. But if you came for the workout, you may have overlooked what was happening.
As always, there were a couple of guys who were definitely there to prove they were fitter than the rest of us. That’s cool, you’re welcome here. There were a couple of guys who were clearly struggling to keep up at all. That’s cool, you’re welcome here. There were guys who wear blue collars all week long. That’s cool, you’re welcome here. There were guys whose net worth is that of a small country in certain parts of the world. That’s cool, you’re welcome here, too. Black, white, fast, slow, tall, short, rich, poor, fat, thin… all irrelevant. Welcome is what you are when you are here. It is this way because for that one hour, we all look basically the same (you know the uniform…) so you don’t know who is rich or poor or otherwise. For that one hour, we all basically act the same (unless you are Apache), we’re here to workout and fellowship a little. No one is elected, there is no hierarchy, no one is grading your performance… You know what it is? It’s because for that one hour, I believe, we are about as free as we can be in our modern, over-technologized, overcommitted, over-everythinged lives. We’re free from roles that weigh us down, free from the constraints that life and the world put on us… We’re just free to BE. That’s why we plant a flag, hustle, then take a knee at the end to give thanks to the SkyQ. That’s why we are proud to call ourselves a part of the Brotherhood of Minivan Centurions.

So, we converged, because I think somewhere deep inside we wanted to show our gratitude for this thing that has meant so much to us. Partly to God for leading us to it (or it to us, whichever), partly to the Redwood Originals for starting and sticking with it until it got to us, and partly to each other for continuing to push us to make ourselves more of what we were put here to do. I think that we came because there is strength in knowing and then physically seeing the fact that we are clearly not alone in this battle we fight. That at every turn, there is a man in a black shirt and running shoes that will help if needed.

Again, paraphrased very poorly from Dredd (right before the Ball of Man): “So now our job is to give it away. To share what has meant something to us. Because there are guys out there right now that you know who are crappy fathers, guys who are crappy husbands about to lose their marriages. There are guys who are crappy employees, or are otherwise just dissatisfied with their lives… and YOU CAN SAVE THEM.” (again, emphasis added)

To quote the immortal Forrest Gump: That’s all I have to say about that…

Until the next one…
Helmet, out.

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The Fort Post Christmas Convergence at The Yard

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: Anchorman Apache Assassin Atlas Back draft Barry Manilow Bart Bass O Matic Beast Bing Bogey Boots Brick Cake Boss Cat Fish Chedda Corn Hole Corruption Cross Check CSPAN Dark Helmet Deacon Double D Duke Nukum El Diablo Fish Stix Funhouse Gears Gecko Geronimo Haushka Howitzer Italian Job Jekyll Jekyll Jr Kodiak Linus Long shanks Lug Nut Mainframe Maximus Menthol Mighty Mite (FNG) Minuteman Offspring Old Bay Omaha (FNG) Package Peabody Peach Popeye Posh Puddles Rebel Royale Santini Senator Tressel Shelby (FNG) Short Sale Snapper (FNG) Socrates Solid State Spitz Spud Stank Sunshine Sweeper Tesh Torpedo Turban Twister Walker What Did Wheelz White Lightning WWL Zima
  • Posted In: Alcatraz, Millllkshake, The Fort, The Reservation

The PAX from The Fort, Alcatraz, Indianland and Rock Hill arrived at The Yard for a Post Christmas Convergence.

It’s Boxing Day and YHC had some Rocky memories flowing from my days in Philly and I thought about having the PAX chase chickens or punch sides of beef in a freezer, however too expensive and way too involved. So we opted for some good old beatdown F3 style.

Apache got things started with the 1st annual Cake Boss Calves 5k. I have to admit, its pretty cool having a 5k named after my body parts, but I hoped it would have been my eyes….oh well! 26 posted for the run and Old Bay texted me this number as I was setting up The Yard and so it confirmed for me to expect a quality turn out from the PAX.

The PAX arrived car after car and the mumble chatter started. It was great to see many of the men we don’t get to see week in and week out. I called (whistled) the PAX in tight for some announcements and introduction of Stang. He got us started for the warm up and away we went.

Mosey around YHC’s truck to side of school and some high knees, butt kickers, and other stuff as we head back towards the school yard for COP. Stang took us through half dozen traditional moves to get the bodies in motion.

Hand off to YHC (Cake Boss), with some instructions on the “meat” of the workout. Count off in 9s to form 9 groups. Each group to go to 9 different stations perform the 2 exercises on each station for 3 mins. Once time is up, rotate to next station. It is a You vs You routine where the fit can challenge themselves and the new or building can pace themselves.

I shared a message around preparation in all areas of our lives. As a Boxer prepares for the match, we need to prepare if we intend to get better. Our hearts, minds, spirits need to be prepared for all the challenges and adventures life puts before us. Are you going to sit on the sidelines or read the playbook and prepare for the match ahead.

The 9 groups made their way each round to the sound of YHC and my whistle….haha. Hated using a whistle but was best way to get everyone moving together. It was a solid workout. We ended with COP and some men paying a debt of burpees for the Army/Navy game.

COT had 77 present and 4 FNG’s, Shelby, Omaha, Might Mite, & Snapper…..Welcome! Prayers for the many health concerns, sudden passing’s, and injured PAX. Prayers also for those PAX struggling in marriage, finances and parenting. Do what you need to in these areas to prepare and work through the tribulations.

Thanks to Old Bay and CSPAN for the honor to lead a Convergence at The Yard. Humbled and Honored.

We had 40 at the 2nd F at the Ft Mill Family Restaurant. They did a great job dealing with us and our stench. Was it ok for me to EH the owner while he was taking our food orders???

Merry Christmas PAX and I look forward to 2016 with all of you.

Cake Boss

 

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Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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The Yard – Post Christmas Convergence Pre-Blast

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  • QIC: Cake Boss
  • When: 12/26/15
  • Pax: All PAX
  • Posted In: Millllkshake

Boxing Day is a holiday traditionally celebrated the day following Christmas Day, when servants and tradesmen would receive gifts, known as a “Christmas box”, from their bosses or employers,[1] in the United Kingdom, Barbados, Canada, Hong Kong, Australia, Bermuda, New Zealand, Kenya, South Africa, Guyana, Trinidad and Tobago, Jamaica and other former British colonies. Today, Boxing Day is the bank holiday that generally takes place on 26 December.

 

Leave it to the banks to take a day and make it another day off or as our friends across the pond call it “Holiday”!

When I hear “Boxing” I am thinking something other than leftover gifts and Christmas wrap laying all over the place. I am thinking couple of guys, squaring up and taking jabs and swings at each other. It is a brutal sport that requires lots of conditioning and preparation. We will be going a few rounds at The Yard on this Boxing day, so wear your gloves and tape up as it will be a beatdown unlike others.

On Boxing Day, December 26, 2015, we will be honoring this sport and conditioning our bodies after the holiday feasts. To prepare for the upcoming new year and the physical challenges we set before us, (New Years Trail Run, Joe Davis run, The Yeti, P200) but also the spiritual challenges that are before us, (marriage, parenthood, profession, community). We will prepare our bodies, minds and hearts to battle through and have a story to tell. My verse for 12/26/15…..

Be on the alert, stand firm in the faith, act like men, be strong. 1 Corinthians 16:1

  • Convergence at THE YARD (Ft Mill Middle School)
  • Coffeeteria post workout at Ft Mill Family Restaurant (Tom Hall Street at Foodlion)

See you in da gloom and bring a friend, family member or neighbor along!

Cake Boss

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A Trip Through the Bearmuda Triangle

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  • QIC: Catfish
  • When: 12/12/15
  • Pax: Freon, Twister, Old Bay, Rebel, Assassin, Barry Manilow, Hemingway
  • Posted In: Millllkshake

I had the honor and privilege of being asked to Q by Old Bay! So I wanted to make sure I didn’t disappoint.

We circled up in the parking lot for a little bit of SSH, some merkins, a little mountain climbers, a visit to the Moroccan night club and I’m sure I’ve left something off … took off for a mosey through the bus pick up line and back to the basket ball courts.

Using the 4-square courts and basketball goals as markers we formed a triangle. We bear crawled from one point to the other to the other with one burpee at the first, 2 at the 2nd and 3 at the third. Then we flipped over and crab walked through the triangle again, complete with burpees!

Took a ten count and moseyed over to the wall for 20 box jumps oyo, a 10 count and a challenge of increasing height for the next 20 box jumps, another 10 count and away we went!

After a short mosey to the bus entrance we ran a ladder up the hill, 1 merkin at the bottom 10 monkey humpers at the top, working our way to 10 merkins and 1 mher … grabbed a quick 10 count and moseyed to the teachers lot behind the middle school.

We partnered up for a 200 accumulating count of LBC’s while running to the end of the lot and back and another 100 accumulating count of donkey kicks. A little peoples chair while waiting for the six then BTW for our 10 count.

With just a few minutes left we moseyed back to the parking lot for a little Mary and wrapped up with the COT.

Great work out there gentlemen! I appreciate you all allowing me to lead!

Everybody, when you see Twister’s Hemingway give him T-claps! How many other 15 yr olds were out in the gloom Saturday taking their #DRP!?!?!

-Catfish …. Out!

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Star Command Convergence – POSTPONED DUE TO WEATHER. DATE TBD.

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As many of you are already aware, our brother Padre left the Fort Mill Region and joined the Pax in Easley. We hear he, and his burpees, have been a great addition to the Upstate. Since we haven’t met many of our Pax in the GSA area, we have decided to converge 1/23/16 in Sparkle City. Details below:

When:  January 23, 2016 @ 0700-0800 Boot Camp, followed by Coffeeteria (more details to follow) EVENT POSTPONED DUE TO WEATHER. NEW DATE TBD.

Where: “Star Command” 9768 Warren H Abernathy Highway Spartanburg, SC 29301

Who: All hungry for pain!

Qs: Padre, Iceman, CSPAN

This promises to be a fun event with PLENTY of mumble chatter, maybe even some friendly region-to-region competition. This AO is a middle point between the Greenville-Spartanburg and Fort Mill-Rock Hill locales. Work with your regions to clowncar. You will not want to miss this event.

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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The Yard – Thankfulness is next to PAIN!!!

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  • QIC: Cake Boss
  • When: 11/14/15
  • Pax: Mainframe, Mr. Clean, Freon, Crosscheck, Barry Manilow, Carbomb, Cake Boss
  • Posted In: Millllkshake

YHC was sitting in the car thinking to myself…..moderate….moderate….moderate, while I kept looking up to see if anyone was going to actually show up. I thought, well if I’m solo I can go as hard as I want….Bring it on Cake Boss and let’s see what you got!! Then the 1st of 6 cars began pulling into the lot and I went back to …..moderate….moderate….moderate.

My thoughts were around being grateful and thankful as France and many others are under attack and we have the ability and time to be doing whatever we are doing. We think things happen in other countries and it takes a bombing or shooting for us to open our eyes to the evil that is lurking. I am thankful for a God that gives me air to breath and the ablity to get up and out the door and join brothers in the gloom and make a difference in our lives, our M’s lives and our 2.0’s lives. Be thankful and let those around you know it!! Thank GOD daily….he deserves to hear it from us!!

The Thang:

Mosey around lot –

High Knee, Butt Kickers, Karaoke right, backward run, Karaoke left, butt kickers, shuffle right, backward run, shuffle left, Circle up

20 SSHs, 20 squats, 10merkins, 20 Imperial Walkers, 10 Perter Parker, 10 Parker Peters, 20 Sumo Squats

Mosey to play Ground – 3 on swings doing 10 swing crunches while 4 run lap around track, flip flop

Mosey to benches – 10 step ups each leg, 15 dips —warm up over

Meat and Potatoes:

Mosey to long driveway:

1st round – 10 Apollo Onos, run 40yards, 15 Ski Hops, run 40 yards20 wide arm Merkins, run all way back to start

2nd round – 10 Carolina Dry Docks, run 40 yards, 15 lunge hops, run 40 yards, 20 Donkey Kicks, run all way back to start

3rd round – 10 Inch Worm Merkins, run 40 yards, 15 Merkins, run 40 yards, 20 sumo squats, run all way back to start

4th round – 10 Peter Parkers, run 40 yards, Plank Spins, run 40 yards, 20 leg lifts run all way back to start

Mosey to back parking lot:

1 merkin,  mosey 50 yards

1 merkin, 2 bombjacks, mosey 50 yards

1 merkin 2 bombjacks, 3 Russian twists, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, 7 lbcs, mosey 50 yards

1 merkin, 2 bombjacks, 3 Russian twists, 4 Freddy mercury’s, 2 burpees, 6 squats, 7 lbcs, 8 plank jacks, mosey 50 yards

Circle Up for – 20 hello Dolly’s and some 1 minute of Protractor

COT:

Great Work by all PAX. Was fun morning and a reminder to be thankful, but more importantly tell those in our lives we are grateful for who they are and what they do for us.

Prayers for France, marriages, the sick and protection for all from the evils of this world.

Thanks Old Bay for your leadership and commitment to being #HIM!! Honored to lead this great PAX and AO!

Cake Boss

 

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