Category: The Fort

Way Too Many Swimsuit References

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  • QIC: Maximus
  • When: 04/21/15
  • Pax: Sir Topem Hat, Rooney, Jeckyll, White Lightning, Gears, Jerry Lewis, Funhouse, Pusher, Royal, Package, Flat Tire, FreeBird, The Firm, Trucker, Menthol, Firewall, Cornhole, Weezer, Aquaman
  • Posted In: Golden Corral, The Fort

It is amazing what F3 has done. I go 4 days without posting and it almost feels like withdrawal. I’m not sure if it is the 2nd F or the 1st that I miss more, but to say I was antsy at 4:45am today is a slight understatement. The best way to knock the dust off is to Q, so with my weather-proof Weinke in tow, I made my way to Golden Corral.

To no surprise, I was one of the early arrivals but was surprised by the number of cars that followed me into the parking lot. They kept coming and what got my heart racing even more was that I recognized these cars and the drivers of these cars were members of the PAX I haven’t posted with in a while. Then there were a few that came on foot which was almost like saying, “I don’t need to conserve any energy, I’ll be fine.” With opportunity comes responsibility. In F3 words, this Q better be worth it.

So, after butchering the disclaimer we took off for a jog to the back of the HT and circled up:

SSH, Funhouse Windmills, 10 Burpees (just an appetizer of more to come)
10 Sec Holds: Low Squat, Diamond Merkins in down position, Left Lunge, Right Lunge
20 Sec Holds: Boat, Legs at 6″, Paratrooper
I was planning on repeating this until the obligatory Bomb Jacks were in order…fine by me.

Take off to the Oil Change Wall & 10 more burpees
50 Dips on the wall then 10 Jump Ups
Split the group in half (sort of) due to the size of the PAX…HIGH CLASS PROBLEM.
Each group will do a modified Indian Run, Gator Merkin style:
First man does the gator merkin/walk to the end of his group while the PAX holds a Decline Plank. Next man up and everyone goes once.
10 Burpees
All PAX reverse bear crawl the length of the wall followed by a healthy set of Carolina Dry Docks (Crowd Pleaser)
Take off for the BBQ parking lot:
10 Burpees, 25 LBC’s, Ab Roller (great for the knees), Slow Freddy Mercury, Sky Touches

Pick a partner, size matters a little.
Partner Wheelbarrows to the pizza trailer and each of you does 10 Wide Arm Merkins. Flapjack and bring it back.
Final 10 Burpees
Senator Plank series with Peter Parker, Grave Diggers, Dips, Grave Diggers
No better way to end this than by doing the good ‘ol Mr. Jack Webb 1:4 for a total of 10:40. Had to dig deep to finish this one.
We all thought we were done until I asked for a time check which revealed we still had 3mins. Remember that opportunity/responsibility comment. Combine that with Trucker looking to be teacher’s pet and he pulled out a trick we learned in Raleigh last week called the BLT. No clue how that name came about but we did our portion.

There were some awesome AO opportunities this morning in the Fort Mill region with crazy Q’s so I appreciate having 19 of you join me at Golden Corral.

Announcements: Gastonia Clown Car Saturday, 5/2 Rock Hill Convergence and all other Fort AO’s will be closed that day to support Rock Hill, Memorial Day Murph at NaFo after your normal Monday AO (all are open), Congrats to Red Banjo for crushing Boston in a pace under 7mins/mi in brutal conditions.

Prayer Requests: The Flat Tire family and the treatment tomorrow, Menthol’s sisters Father n’ Law had a successful cancer surgery yesterday…Praise God, Trucker’s M is holding the household down well with all of his travels, Prayers for Trucker’s housing situation and the impending move. Praise for an 8 y/o birthday in the Jeckyll house yesterday filled with Laughs and Legos, The Mission Trip PAX heading to Colombia, South American in September.

AYE!!

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ManU Preblast

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Rock Hill is proud to present the newest Thursday workout – ManU. ManU meets at the Moe’s at Manchester Village 1910 Cinema Drive, Rock Hill Thursdays at 0515 off of Dave Lyle (exit 79). It’s the perfect AO for Rock Hill – close to the interstate, over 100 acres of well-lit parking lots, running trails, buildings, fountains, soccer fields, and playgrounds. This will be a boot camp style workout with plenty of room to expand. The Q each week will have a lot to work with as there are plenty of pain options. Take in a change of scenery and join us for ManU Thursday mornings.

 

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2015 INDIAN LAND WARRIOR NUTRITION CHALLENGE

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  • QIC: Pebbles
  • When: 4/17/2015 through 529/2015
  • Pax: Any willing participant
  • Posted In: The Fort

F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE

The following program is adapted from the 2013 F3 Detox Challenge.  It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better.   The program is broken up into 3 parts;

The Base Program: This is the bare minimum (minimal effort) to participate.

The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results.  You may select none, all, or any number.

The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX.  Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.

Base Program: 

    No ALCOHOL

    No Fried Foods

    No Fast Food (inc. Pizza)

    No Bread

    No Pasta

    No Starchy Vegetables (potatoes)

    No Artificial Fats

    No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)

    No Potato Chips, Snack Foods, Etc.

    No Desserts (cookies, chips, ice cream)

    No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)

    CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation- Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6)

Don’t sabotage yourself.

Accelerator Options:

 This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.   

            Consume 3 to 5 servings of vegetables per day

            Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar.  Be leery of flavored whey protein powders)

            No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.

            No eating 2 hours before bedtime

            Eat a BALANCED breakfast EVERYDAY

            Consume only High Quality Grains (Quinoa, Buckwheat, Barley, Kamut ect. No white rice)

            No packaged/processed food- (Think farm (or butcher) to plate)

            Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program.

WEEK ONE – Take this first week to begin The Challenge.

WEEK TWO to SIX – To be announced by the IL skull on twitter

****Remember this is not Weight Watchers, we do not count calories.  We are Athletes; WE MAKE OUR CALORIES COUNT!  

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The Inmates Left The Rock

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  • QIC: White Lightning
  • When: 04/11/15
  • Pax: Maximus, Bojangles, Smuggler, Crash, Robin Hood (FNG), Boeheim, Chedda, Decible, Photo Bomb, Gecko, and Minuteman
  • Posted In: Alcatraz, The Fort

12 men, including 1 FNG, Robin Hood, left the lights of Alcatraz to see the gloomier side of Tega Cay. It was great to see Boeheim in the this morning.  I hope YHC was able to deliver what each of you deserve.

Our first stop was the tennis courts where a warm up was served.

SSH x 20-IW X 20 – Butt Kickers down / jog back

SSH x 15 – Windmill x 15 – High Knees down / jog back

SSH x 10 – Merkins x 10 – Lunge Walk down / jog back

SSH x 5 – Low Slow Squat x 5 – Jog

Divide up for Suicides and and a dose of Peter Parker, Parker Peter, Mountain Climbers

We left the courts to visit the Nature Trails where we grabbed some rocks.

20 Overhead Presses – 20 Curls – Rinse and Repeat

To the top of the Hill / Plank / Plank Punches x 40

Rinse and Repeat

Leaving the trail we partnered up and checked out the steps of the Glennon Center. At this point I realized that PhotoBombs wheel barrow pace is faster than my run.

Wheelbarrow up the steps – YHC planned on doing this twice, but arms were shot.

We went back down the trailhead and worked the retaining wall.

Step Ups – Each Leg x 20 / Derkins

Moseyed back to The Rock for 10 minutes of Mary, PAX pick.

Moleskin:  Thursday night I heard someone say, “The reason you do things, is just as important as  what you do.”  Those words hit a nerve for me. A large majority of my life I have drifted, doing things for my own selfish desires. The good Lord has certainly used the men of F3 in my life to help me see past myself and realize that I need to be “third”.  I am very appreciative for each of you.  I hope YHC was able to give back to each of you a little of what you deserve.

 

 

 

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Pre-Blast: Memorial Day MURPH

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GET READY PAX as The Fort will once again be hosting the annual Memorial Day MURPH – BUT this year we will be adding some friendly PAX competition.

Normal morning workouts will still commence at their respective AO’s but this will be your opportunity to either #DoubleDown or come out PUMPED and READY for the MURPH. 

So here are the deets…

What is a MURPH? Really, I mean really? ok…  http://themurphchallenge.com/the-workout/

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

…with a 20lb vest or body armor

This workout does not have to be done in order except for the mile runs. You can stagger your pull-ups/push-ups/squats. Ex. Complete 10 Sets of 10 Pull-Ups/20 Push-Ups/30 Squats.

REASON: LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings. Murphy is credited with risking his own life to save the lives of his teammates. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.

Date: 5/25

LOCATION AO: NAFO HS

START TIME: 0640

COFFEETERIA: 0730 (TBD day of)

So whats this “friendly” competition thing all about?

There will be 3 MURPH categories in which there will be a selected winner (don’t get too excited, no monetary winnings here – just good fun and bragging rights)

3 Winning Categories:

  • MURPH with 20lb vest (award given TBD)
  • MURPH without vest (award given TBD)
  • MURPH ‘Casa de diversion’ (modified pull-up version aka the FUNHOUSE award)

Don’t fall short, if you cannot or do not have a vest atleast strive to perform your pull-ups without variation or as we stated above – try not to perform a #Funhouse so start working on those pull-ups today – you have time!

Look forward to seeing all the PAX out there and do not forget to EH and bring friends from other areas.

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WEP – Back to our Roots – First F First

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  • QIC: Rooney
  • When: 03/04/2015
  • Pax: Greenwave, Grandstrand, Solid State, McGuyver, Mile High, Longshanks, Old Bay, Chicken Hawk, Magnum, Menthol, Red Banjo, MP, Skinner, Bubba Gump, Hipper, FNG (Led), Sugar Daddy, Flat Tire, High Life, Road Kill, Rooney, Double D.
  • Posted In: The Fort

22 PAX showed up on the 4th of March where the first shovel flag was planted in Fort Mill – WEP. This was the first time I wore shorts since last fall… I am committed to not getting my cold weather gear out … again.

I rolled in with one minute to spare and had some PAX concerned I was pulling a CSPAN! I made it and with one minute to spare shared the disclaimer and we rolled….

-Mosey on path to the lawn where we circled up
-Windmill – 20
-SSH – 25
-Low Slow Squat – 25
-Merkin – 10
-Imperial Walker – 15
-Rinse and Repeat

-Mosey along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 5 in.)

-Mosey along 160 a little farther down to giant hill – Bear Crawl to top and jog down (x2)

-Mosey along 160 to street hill up to springs parking lot for Jacobs Ladder
-run backwards up hill and begin with 7 merkins
-Jog down and do one wide arm merkin
-Rinse and repeat until PAX does one merkin at top and 7 wide-arm merkin at bottom

-Mosey back along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 6 in.)

-Mosey back to WEP for some Mary
-Flutter – low slow – 15
-Dolly – 15
-Flutter – high slow – 15
-Freddie Mercury – 15
-Russian Twist – 15
-LBC – 15
-Superman – 10 count
-Rip Cord – 10 count

-Partner Progressions:
-One runner
-100 Merkins
-100 Monkey Humpers
-100 Marachin Night Clubs

-Playground Partner Swap
-One runner around playground (swap)
-Dips, Derkins, Dips, Derkins

-Plank O’ Rama (5 min)
-1 min. regular plank
-30 sec. elbows
-Back to regular
-30 sec. right leg
-30 sec. left leg
-30 sec. right side
-30 sec. left side
-30 sec. regular
-1 min. elbows

-COT

Announcements:
-Convergence Rock Hill – 5/2 – OBT & Dredd

Prayer Requests:
-Flat Tire’s wife Paige – Port in Monday & Treatment begins Wednesday

AYE!

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Not Just A Hill…It’s A Dragon’s Back

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  • QIC: Maximus
  • When: 04/04/15
  • Pax: Audit, Spiderman, Cerrano, One-Niner, Ringer, Gunny, Atlas, The Beast, Google Maps, Mayo, Chaser, CSPAN, Zima, Pebbles
  • Posted In: The Fort, The Reservation

Indian Land is known for challenging each and every member of the PAX. It doesn’t matter if you’re the most fit or bringing up the six, you’re in for it when you show up here. I was a little jumpy in tweeting out my Q several weeks ago when I looked at the schedule incorrectly but when my day actually arrived to lead the PAX at the Reservation, I knew I had better BRING IT.

What made it worse, or better depending on how you approach it, was that the 30mins of OCR training preceding my Q eliminated the need for a warm up full of SSH, Windmills, IWs, etc. The fact that I almost splashed Merlot writing the Weinke had me thinking this should be good. So, with that said, we were off.

Jog around the bus lane over to the bus parking lot for a tribute to Audit by starting with 2mins of BURPEES!
Instead of doing our normal cadence of warmup exercises, we held the following exercises in the down position:
10 Second Holds: Low Squat, CDD, Diamond Merkins, Left Lunge, Right Lunge
20 Second Holds: Boat (Just boat, no canoe), Legs at 6″, Paratrooper…REPEAT.

Time to pay tribute to the epic hill known as THE DRAGON’S BACK:
Line up shoulder to shoulder at the base of the hill. Starting at one end, each man will run up and down the hill twice. While runner is running, the remaining PAX alternates between 20 Merkins & 20 Monkey Humpers. Once the runner finishes, he joins in with the PAX and the next man starts his hill climbing.

Once everyone finishes, we move to Rd 2 which as the PAX running up the hill once. This time, the PAX alternates between 20 Freddie Mercuries and 20 Mountain Climbers. Once finished, the PAX reverse bear crawls up 1/3 of the hill and forward bear crawls the remaining 2/3. REPEAT. Then just an old fashioned sprint up the hill.

Mosey to the Playground:
10 Pull Ups & 25 Dips then run a lap.
10 Pull Ups & 10 Jump Tucks then run a lap
10 Pull Ups & 25 Dips then run a lap

Mosey to one of the many walls (after all, we’d hate to see these walls go to waste)
10 Donkey Kicks into B2W for a 10ct. REPEAT
Impromptu Peter Parkers
Find a slightly shorter wall for 10 mountain climbers then 10 muscle ups (these looked better on paper)

Bring it in for AB LAB:
Windshield Wipers, Toe Touches, Russian Twists, Parker Peters, and one last set of MOUNTAIN CLIMBERS.

Announcements: CAH 4pm today. 4/11-4/12 Races. 4/18 & 4/15 Gastonia Support, 5/2 Rock Hill Anniversary @ Patriot with OBT/Dredd, 5/25 MURPH at NaFO High School. Take note of CSPANs warning of Monday’s shenanigans at Rock Hill. Take note of the new 0630 start time for The Reservation on 4/18.

Prayer Requests: Find a place to attend Church Easter Sunday. It’s about remembering and celebrating what Christ did on the cross for us; paying the price that we deserved. The PAX on a mission trip heading to Colombia, South America with Forest Hill Church. Prayers for the fundraising, fellowship, families and conversations.

ALWAYS AN HONOR

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The Patriot Shirt Returns…

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Many have asked when a new order will be placed for these awesome shirts. Well gentlemen, you are in luck. Mudgear re-opened our order this week. I’m told we need to order 11 more by 4/14/15 in order to get our shirts by The Convergence. They will be shipped to me and I will deliver to you. Click the link and buy one or four.

http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order 

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3/31/2015 PT Test @ WEP – No catchy title

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YHC had a plan, the best plan…. Clip Board Q! However, best laid plans…. Thanks to CornHole’s “sore” hip flexors he stole the clip board and forced YHC to partake in the PT Test. Damn.

18 PAX showed up to see how far they had come, 17 actually did something. See CornHole’s input above.

1 mile, 1 minute of Push ups, Sit Ups and Pull Ups. Below is the chart, sorted by fastest run for the most recent test, to show everyone’s progess. T-Claps to Pebbles as he is the ONLY PAX that is 4 for 4! Also showing marked improvement each time! Way to go Pebbles!

  3/31/2015 Jan-15 Oct-14 Aug-14
NAME 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups
LongShanks 6:14 47 51 31 6:25 41 46 21                
FunHouse 6:16 37 45 7                 6:04 45 46 6
Senator Tressel 6:20 53 40 20 6:18 47 37 20 6:21 49 31 19        
Pebbles 6:25 49 42 33 6:49 42 32 27 6:35 31 60 31 6:52 25 40 20
Audit 6:31 52 46 28         6:11 47 48 30 6:11 50 43 22
MinuteMan 6:48 60 39 8                        
MP 6:54 41 42 10                        
Chaser 6:58 40 44 16                        
CSPAN 7:00 45 45 8         6:56 37 32 14 6:47 40 42 7
Decible 7:23 62 49 27                 6:48 45 43 25
Wheelz 7:30 52 35 0                        
Magnum 8:00 32 43 0                        
Twister 8:21 40 35 10         8:08 39 30 0        
Greenwave 8:25 48 38 10         8:15 37 38 14 8:15 45 32 12
CrabCakes 8:31 36 39 0                 8:49 20 31 0
ACME 8:51 30 50 0                        
Trucker 9:32 58 39 29 9:35 53 39 22         8:57 50 60 19
RedBanjo                         5:31 57 56 33
McGuyver         5:55 54 44 19         5:55 45 54 9
1-Niner                         6:06 44 46 21
WWL                         6:17 40 29 26
DoubleD         6:48 60 26 16         6:20 48 28 22
AquaMan         7:30 61 50 10 6:47 63 49 26 6:34 55 41 11
Package                         6:38 41 32 20
Jekyll                 6:21 50 47 10 6:42 55 39 16
Deacon                 6:40 62 56 36 6:43 55 48 19
PeteRyan?                         7:04 35 36 4
AirBorne                 7:20 54 48 17 7:20 49 50 15
BountyHunter         7:49 65 34 24         7:48 64 37 15
Java                 7:40 36 44 6 7:56 31 30 3
CableGuy         8:00 59 50 13 7:19 58 48 12 7:58 55 48 12
Nirvana                         9:30 22 22 2
CakeBoss                 9:38 60 43 10 9:30 60 39 3
BirdCage         9:36 28 30 0 9:29 16 25 6 10:30 12 26 1
CrissCross                         DNF 15 32 13
Maximus                 6:24 52 41 25        
One-Niner                 6:11 56 51 25        
Backdraft                 6:18 58 52 25        
Burgundy         6:02 64 60 23                
Beacon                 9:38 43 26 7        
Aztec                 9:58 40 45 10        
Lugnut         8:45 55 35 12 6:35 46 37 11        
Tatanka                 8:00 42 42 10        
CornHole         8:05 45 39 0 8:12 30 40 9        
Corn Cob                 7:10 55 35 15        
Boeheim         7:22 40 34 17 8:16 40 30 11        
Bolt                 6:05 55 52 14        
Pusher                 7:15 42 35 22        
Opie                 7:43 32 43 25        
AnchorMan                 9:50 18 25 16        
Sharknado                 6:34 42 42 27        
PhotoBomb                 6:15 55 49 11        
PK6                 6:47 50 37 17        
Gearz         6:58 38 40 20                
CarBomb         8:23 54 52 16                
Spitz         10:28 30 29 4                

 

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The Fort – Alcatraz Q Shuffle at WEP

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  • QIC: Smuggler & Decibel
  • When: 03/28/15
  • Pax: Cornhole, MP, Crabcakes, Magnum (respect), Red Banjo, Acme, Change Order, FNG Jorge Hernandez - "Juan Valdez", Green Wave, Hipper, Jekyll, McGruff, Package, Rooney, Spiderman, Old Bay
  • Posted In: The Fort

18 Men including 1 FNG chose to share the gloom at The Fort (WEP) on this cool spring morning for another installment of the Q-Exchange Series, hosted by YHC and Decibel.  Lots of mumblechatter about temperatures this morning, Red Banjo’s hoodie accessories, and the # of PAX paroled from Alcatraz this morning for an 0700 Post at WEP.

The Thang:

Following a not-so-subtle identification of our FNG,  and a quick disclaimer, we began the morning with a quarter lap of WEP stopping off for a center stage COP (as the late arriving PAX continued to roll in).

  • 40 SSH
  • 20 IW
  • 10 Slow Windmills
  • 25 Mountain Climbers

All assembled, we set out for three loops of the park with pain stations at the four corners.

  • 1st Corner – 20 Burpees
  • 2nd Corner – Jog down the big hill and Bunny-Hop back up
  • 3rd Corner – 20 Bomb Jacks
  • 4th Corner – 40 Lunges (20 each leg to keep it simple)

Some discussion after the first loop from some of the PAX that either didn’t hear, or didn’t want to hear that we were doing this three times.  All pressed on.

Had to cut the last loop short (skipped lunges) due to time, and YHC handed off to Decibel.

Quick Plank-o-rama

Mosey to parking lot circle for 4 minutes of Sally – This was VERY popular.

Break into group #1 and #2
Group #1
Run backwards stairway to heaven starting at 2 burpees at the 1st light pole and adding two burpees at each pole, ending at 12.
Group #2 Run down parking lot path to the T and do 20 monkey humpers
Run back and do 20 CDD
Switch

Mosey to playground
20 dips/15 pull ups
Rinse and Repeat

Ab Lab
Hanging Knee ups x20
Freddy Mercury x25
Hanging Knee ups x20
X’s/O’s x15
Hanging Knee ups x15
Alternating heel touch x20

Mosey to COT
As always, it is an honor to lead this group of men.

Announcements:

  • Mud Run reminder April 11, “if you’re man enough” according to Change Order.
  • F3 Golf Tournament – Old Sycamore – 4/30 – get in touch with Package if interested.
  • Gladiator Games (after this), Sorry Jekyll, no takers.

Praise / Prayers.

  • Thankful for those overcoming challenges with health and employment.
  • Thankful for F3 – a brotherhood you can count on regardless of where you travel. Shout out to F3 Augusta.
  • Prayers for those battling illness. We lift them up for comfort, healing, and grace.
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