Category: The Fort

Taking The Hill

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  • QIC: Maximus
  • When: 06/17/14
  • Pax: Senator Tressel, Chicken Hawk, Atticus, WWL, McGruff, White Lightning, Cornhole, Decibel, Spackler, DD, Slash, Jeckyl, Cake Boss, Aqua Man, Pick Six, Fun House, Cable Guy, Package, Maximus, FNG (Double Dribble), FNG (Shipwreck)
  • Posted In: Golden Corral, The Fort

21 Men (including a 2.0) converged on Golden Corral this morning for a strong helping of the buffet followed by storming the local hill. How you ask?

The Thang:
Warm up jog to the COP amidst the stanky section out back of the local Teeter.
SSH
Squat
Windmill
Wide-stance squat with a hold
Mountain Climber

Get acquainted with the wall:
BTTW
Derkins
Wall Sits
Gator Merkins
A visit from the dirty burpee for 12 OYO

Mosey to the hill and take the hill together as the PAX:
2 hill runs then 4 Burpees
3 hill runs then 14 Jump Squats
4 hill runs then 24 Russian Twists
2 hill runs then 4 Burpees

Mosey back for Ab Lab:
X&O’s (or whatever the Q wants to call them), Super Belly (or the pepper mill), Protractor

COT:
Moleskin: Thanks to Trucker for asking me to lead the PAX this morning, it is always a pleasure. Having 2 FNGs join us was an honor and to hear they might even return was an even greater honor. The Fort is getting more active with the expansion Cake Boss is Q’ing so stay connected and look for your opportunities to Q. T-Claps to White Lightning for his leadership with F3 Dads.
Prayers for:
Healing amidst the PAX and their family.
Jeckyl volunteering at the Cub Scout camp with their 170 kids.
The unspoken prayers/praise.

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Back at the Old Stomping Grounds

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  • QIC: Senator Tressel and Funhouse
  • When: 06/14/14
  • Pax: Nugent, Red Banjo, Sweeper, Pebbles, Sharkskin (from Durham), Rooney, Sunshine, Offspring, Stats, Lil'E, Hammer, MP, Repeat, Skinner (formerly known as Stump), Airborne
  • Posted In: The Fort

Seventeen  men gathered around the shovel flag this morning and then left for a Saturday beatdown by two visiting Q’s from Alcatraz.  Here is what they did:

The Thang (Senator Tressel at Q):

Warm up run to the COP

SSH x 40, Wide arm Merkin x 10, Squat x 30, LBC x 40, IW x 30,

Plank sequence:  CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position for CCD x 10/hold, move to 6″/hold, move to regular/RA and LA high/hold, move back to raised position and recover.

X’s and 0’s x 15

Mosey to soccer field/plank – Staggered Merkins on one leg x 15

Suicides:  1/2 field and full length of field, do 10 burpees at start point – rinse and repeat.  Add one more set of staggered merkins x 15.   Mosey back to park.

Hand off to Funhouse

Mosey to upper parking lot for the Accumulator with YO-YO :

Start with one exercise and run one hill lap.  Keep adding exercises followed by a lap until Q says stop.   No man left behind on the run (YO-YO): first runners circle back and join the last runner to start point

Exercises completed:   50 Bomb jacks (5 sets of 10), 60 Mountain Climbers (4 sets of 15)  60 Russian Twists (3 sets of 20), 50 SSH (2 sets of 25) and 30 LBC (1 set).  5 laps total

COT

Moleskin:

The humidity was a beast today and made the Accumulator that much tougher.   It didn’t seem to phase Red Banjo, Funhouse, and Sweeper who led the run each time – well done, men.  The Gold Hill Middle contingent continues to grow:  3 today.  Keep ’em coming!   Stump requested a name change today so he is now known as Skinner (as in Principal Skinner from the Simpsons) Suggest we continue using the other school names from the Simpsons (Superintendent Chalmers, Mrs. Crababble, Ms. Hoover, Groundskeeper Willie) for future FNG’s from GHM.  Too bad you guys don’t work at Springfield Middle.

Red Banjo offered his thoughts on how you measure your success in life, and also reminded us that  tomorrow is a happy one for many dads out there, Father’s Day is not always a good day for some.  Well said, my friend.

Sharkskin (F3er from Durham) joined us today.  Good to have you with us, brother.

I have  not been to a Saturday workout at the Fort since Alcatraz started in September of last year. It was a great opportunity to Q with Funhouse today and see some new faces,  and see those that I rarely see anymore (unfortunately).    I am very proud to me a member, and to lead,  such a fine group

Announcements:  F3 Dads every Saturday in June at 9:30 at WEP.

Mud Run and Spartan Beast obstacle races in the fall -check the F3 website for groups forming. Finally, Pebbles is making plans for an F3 flag football game for the Fort members.  More to come on that.

 

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F3 Dads of the Fort – Launch

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  • QIC: White Lightning and Crabcakes
  • When: 06/07/14
  • Pax: Pusher, Skittles (FNG), Couch Potato (FNG), Lucille Ball (FNG), Fonz (FNG), Red Eye, Funhouse, Moguai (FNG), Brick, Offspring, Rooney, Jellyfish (FNG), Lil E, Lilly Pad (FNG), Crabcakes, Scrapper (FNG), Dry Bones (FNG), Backdraft, Pele (FNG), Santini, Happy Feet (FNG), Thriller, Scooter (FNG), SJ (FNG), Doodlebug (FNG), LaiLai (FNG), Red Banjo, Shark Fang (FNG), Flacco, Deladon (FNG), Senator Tressel, Man of Steel (FNG), Trucker, Semi Truck (FNG), Highlife, Red Bull (FNG), Cash, Scoop (FNG), Starsky (FNG) Hutch (FNG), Anchorman, Bounce (FNG), Bojangles, Cam Newton (FNG), Jordan (FNG), Iron Man (FNG), Smuggler, Eboots (FNG), Aquaman, Taz (FNG), Ranger (FNG), Sugar Cube (FNG), Riptide (FNG), Bob Barker, Fluffy (FNG), Shorty (FNG), Cartwheel (FNG), Maximus, Jekyll, Potter (FNG), Louigi (FNG), Chipshot (FNG), Stats (FNG), Cobra Kai, Man O' War, Bengal (FNG), and Panther (FNG) - Forgive me for any names missed.
  • Posted In: The Fort

IMG_2310

 

F3 Dads at the Fort was launched and a total of 70, Dads and 2.0’s, enjoyed the friendly confines of Walter Elisha Park and embraced the three F’s together.

COP

Short jog into the park – A Real BIG Circle

SSH – IW – CDD – Windmill – Mountain Climbers x 10

Never ending Tunnel of Love – Kids army crawling down and SSH’s until everyone completes

Mosey to the Trees – Bear Crawl to the first tree – Crab Walk to the Second Tree – Rinse and Repeat

2 Games of Freeze Tag

Merkins with 2.0’s on Dad’s back

Handoff to Crabcakes

Hill Work

Modified Partner Jacobs Ladder
5 Bomb Jacks at top by 2.0
Squats at bottom by Dads
Flip-Flop decreasing down to 1

Ring of Fire

Circle Up
2.0’s sprint around circle
Dads do LBCs
Flip Flop x 2
Freddy Mercury’s
Russian Twists
Slow Flutter Kicks

Relay Race
Dads go x 2
Tie

Sharks and Minnows x 2

COP

Moleskin:

As a father, we can be pulled in many different directions.  Some days, the people that need our attention the most don’t get it.  Today was not one of those days.  Today, fathers locked shields with their 2.0’s and spent 60 minutes working, chasing, laughing, and praying together with other men of The Fort.

One of YHC’s goals was to make sure that our 2.0’s left the park dirty, wet, and grass stained.  Most importantly, YHC wanted our 2.0’s to witness and get a taste of what can happen when men work together, encourage each other, and pray together.  Hopefully the hook was set, and your 2.0’s are excited to do it again.

Don’t forget, next week we will be partnering with the Children’s Attention Home in Rock Hill for Operation Spark. Take a look at the link below to see where you might be able to help.

http://f3nation.com/2014/05/19/pre-blast-operation-spark-serving-partnering-and-rebuilding-kids/

 

 

 

 

 

 

 

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A CSPAN hosted Saturday morning of “Hour of Power”

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  • QIC: CSPAN
  • When: 06/07/14
  • Pax: 1-Niner, Airborne, Audit, Back Draft, BB, Cake Boss, Cobra Kai, Crab Cakes, High Life, Kwondo, Lil E, Menthol, MP, Pebbles, Red Banjo, Rooney, Sioux, Sweeper.
  • Posted In: The Fort

If you showed up for a prayerful “Hour of Power” you instead got a full cut of high humidity and the painful reminder to wear gloves because I might be the Q. 19 strong, chatter was high, and the spirit was right.

COP in the Parking lot:

You can’t fake it on pavement

30 SSH

30 Imperial Walkers

30 Slow Squats

Long plank series

Mosey to Springs Building

10 Wind Mills

10 Toy Soldiers

20 mountain Climbers

30 Peter Parkers

30 Parker Peters

Mosey to the chained off lot that is no longer chained:

Peoples Chair against the wall, with our rifle out front for 10 count followed by your rifle above your head for 10 count more

10 Slow Squats

Rinse & Repeat & Rinse & Repeat & Rinse and Repeat

At this point anyone who was with me on Tuesday thought I had the same Q card (Airborne, High Life, One-Niner, & Pebbles). I really just need to stretch my legs from Jekyll on Thursday.

Mosey to Veterans Park

Backdraft leads us in a strong rendition of The Pledge of Allegiance

Reflect on 70 year D-Day Anniversary

Long plank series

SSH

Imperial Walkers

Squats

Mosey to downtown Fort Mill and my new favorite wall

20 Curb Step up right and left, and 20 hops

Long plank series

Line up on wall

20 slow squats

Peoples Chair against the wall, our rifle out front for 10 counts followed by rifle above your head for 10 counts

Rinse & Repeat & Rinse & Repeat & Rinse & Repeat & Rinse & Repeat + a couple of bear crawls for fun

Mosey to DD Park steps (named for mound features?)

20 curb step up each leg

20 curb calf raises

Mosey to DD half wall near mounds

Bunch of dips

Long plank series holding curb

Couple of Derkins to catch my breath

Mosey to Springs Builder upper lot

Meracides x 2 sets racing against you on round 2

Menthol leads a nice plank series

Run back to COP/COT

Bunch of AB Lab, Plank series, and a cool down exercises

30 SSH

30 Imperial Walkers

20 Squats by request – may have been a sarcastic request, but I am always willing to accommodate a smart A$$

20 Mountain climbers

20 Peter Parkers

20 Parker Peters

Final Long plank series

Moleskin:

Prayers are with Sad Clowns everywhere, injured F3 brothers, and everyone as school concludes this week. This morning I went all the way around the circle looking for prayer requests, appreciate those who were willing to share.

Focus on your EH this week.

Today our #F3Counts @F3TheFort numbers were great:

11 @Alcatraz

17 @ThePatriot

19 @WEPThe Fort

70 @F3Dads (WOW!)

The group was fun this morning as we did a heavy duty full body workout, the PAX enjoyed the challenge, and executed with excellence.

I cannot communicate how much I enjoy leading this group of dedicated “hard chargers” during my Q. F3 is truly a gift from Him.

Appreciate the Q opportunity from McGyver.

Blessings & Peace, bring your gloves I am your Q on Tuesday,

CSPAN

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Shoulders, Shoulders, and more Shoulders

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  • QIC: Maximus and White Lightning
  • When: 06/07/14
  • Pax: Cash, Smuggler, Chicken Wing, Bojangles, Funhouse, Mr. Clean, Trucker, Sparkplug, and Thriller
  • Posted In: Alcatraz, The Fort

11 men rolled out of the fartsack started their weekend off with some serious upper body work, courtesy of Maximus.

Warm Up run around park
Circle Up
SSH
Mountain Climbers
Carolina Dry Docks
Mak Tar Jah

Split the group into 4 groups and move to the 4 corners of ball field
7 wide-arm merkin
7 regular merkin
7 diamond merkin
Sprint to the next corner
Repeat to hit the 4 corners

Mosey to the play ground
3 sets of
Pull Ups x 10
Dips x 20

Line Up
Walking Gator Merkin (right arm forward & left knee forward but not touching the ground…push up then alternate)
Jack Webb 1:4 = 5 x 20

Handoff to White Lightning for some speed and agility work

1/2 mile Indian Run – (Traffic circle and back)

Split into 2 groups and line up for 4 Corners – Corner 1 – High Knees – Sprint to Corner 2 for 180’s –  Karaoke to Corner 3 – 1 legged hop x10 each leg – Sprint to Corner 4 – Dominos

Mosey to Dugout – Group 1 Peoples Chair – Group 2 Squats – 1 minute – Rinse and Repeat x 3

Mosey back to 4 Corners – Rinse and Repeat

Circle up for Mary

COT

Our shampoo bottles will not be in danger of being used any time soon.  Great work today by a very impressive group of men.  A lot of chatter about Jekyll’s Thursday challenge.  Hopefully we added to your misery.  As always, it is a pleasure to lead this group of men.

 

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The Fort – Dodging Rain Drops…Not sweating the small stuff!

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  • QIC: Cake Boss / Iron Horse
  • When: 05/31/14
  • Pax: Hard Drive, Airbourne, Man O War, Iron Pony, Nugent, Iron Horse and Cake Boss
  • Posted In: The Fort

7 PAX braved the down pouring rain on a Saturday morning at The Fort. As YHC and Iron Horse sat waiting for PAX arrived, we knew the crowd would be light since The Patriot and Alcatraz were happening, but also because “The Hog”, the Fort’s CSAUP event was in full swing. Well anyway, there was a moment of, “maybe we should go to the Peach Stand and watch the guys run in from The Hog”, but Hard Drive made the Hard Commit and jumped out of his vehicle, so YHC and Iron Horse followed his lead. Once out in the rain, we were committed, plus we were already soaked, so what the diff!! Couple more cars pulled in and we had a PAX to get some work done. Headed out of dodge at 0700 and returned exactly at 0800 with a full belly of BEATDOWN!

The Thang:

Jog to lot next to bank

Line up

Lunge walk,Side straddle,Karaoke,High knee,Butt kicks,Sprint x 4

Jog to Veterans Park

Pledge of allegiance – lead by Nugent

Mosey to wall sit with leg kickx10, Bear crawl, sprint back x5

Mosey to Main Street

SSHs x20

Mosey to St Johns

Merkins, IWs,Macktarji

Mosey to 1st Baptist

Wheel barrows on steps

Mosey to park across from caboose

Bear craw hill-10 Dips at top donkey kicks at bottom x5

Iron Horse takes the Q

Mosey to Springs Front Parking lot

COP:

SSH, Moroccan Night Club, Slow Squats, Merkins, IW, Side Bends, Hello Dolly, Dying Cock Roach

Mosey to Springs Office

Dips and Derkins rotation

Mosey to lower Springs Lot

30 Wall Pull ups / 50 Merkins / 100 Squats

Hard Drive lead us home to COT:

The men worked hard in the pouring rain. The message as always, it’s hard to get there in the elements, but it’s always worth it once you are there and accomplish something as a unit.

Prayers to keep all PAX safe and to Honor our God in all we do. Iron Horse had words of encouragement around not worrying about the small things in life, to focus on the key relationships in our lives and not the little things.

AYE!!

 

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BACK to basics

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back

Only 30% chance of rain means 70% chance of being sunny, right?  RIGHT?  Nope.

Alcatraz was first greeted by north of 20 PAX eagerly awaiting the E*CSAUP first annual Hog. (*Extremely)  Truth be told YHC wished he could be in two places at one time.  But with a heavy back work out waiting and more importantly, the M requiring a specific time to be home( camping in the rain, anyone?)- 3 worthy men, escaped the Hog and headed into the gloom.

The Thang

After some words about finding someone mentally to dedicate the run to- if not for them, but for you- to help you get through, Santini took the Conch and warmed up the entire PAX with a “warm up”- SSH X115, IW X50, Squats, Merkins

P1 Wide pull up X 15

P2 Bicep curl X 10

 

P1 Lawnmower X15

P2 21s

 

P1 corncob pullup x15

P2 Concentration curl X10

 

P1 Bent over Row X20

P2 Open arm curl- X10

 

P1 close Gril chin up X15

P2 Static Arm X 10

 

P1 Max rep pull up

P2 cross body curl- max rep

Run around the block

 

Rinse repeat

Sprintorama

Burpeesides, 3, 6, 10, 1

Lunge walk, karaoke,spring home X3

 

Moleskin

Great effort by Badger and Atticus.  small groups can lead to the trap of taking it easy or taking some plays off.  Not for these guys.

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The Coop: Ramp up…Ramp down

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  • QIC: Santini
  • When: 5/28/14
  • Pax: Chicken wing, chicken hawk, cakeboss, crab cakes, package, car bomb, macgyver, boy band, menthol, some guy from caddyshack name that I forgot, cash, assassin, and 2 others (regrets)
  • Posted In: Alcatraz, Ring of Fire, The Fort

Nothing helps the mid week slump like 45 minutes of wind sprints sprinkled in with merkins, squats, burps, and LBCs.  In fact, after 12 hours I’ve done what I can to forget the session; however, I’ll do my best to recap.  Essentially we ran our six’s off.

The thang:

COP:  Warm up 50 SSH, 19 squats, 19 windmills, 30 Squats, 30 Imperial Walkers.

Head to the line:  start with 50% runs, then progress to ramp up runs that start off slow and progress at 5% intervals every 5 yards till you reach full sprint.  Rinse repeat.  I forgot how many we did but as we progressed we did squat sequences, followed by sprints, then 10 OYO merkins, ramp up sprint, then Carolina Dry docks alternating.  Squat sequence was 5 yards of side lateral jumps with 5 squats.  100 yards worth.  Then shift to LBC and CBL series followed by Ramp Down sprints.  Essentially the same but sprint then wind it down to slow run at the end.

Moleskin:  COT concluded with some very heart felt prayer requests and a challenge to bring back the “man in the mirror”  more to come on that.  When you are shaving in the morning, and staring in the mirror, what is that one thing that is inside that you’d say if you took it away in your life, it would be better?  What thing could you add that would make it better?  Try asking that question for 7 days while you are shaving.

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Your Doing it to Fast

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  • QIC: Corn Hole and White Lightning
  • When: 05/24/14
  • Pax: Trucker, Sparkplug, McGruff, Funhouse, Matlock, Rydell/FNG, Freebird, Photobomb, Heisman, Cable Guy, Mr Clean
  • Posted In: Alcatraz, The Fort

13 men enjoyed perfect conditions at Alcatraz as they pushed their bodies and each other through this weekends “downpainment”.

Mosey around the grounds

COP:  SSH, Peter Parker, IW, Parker Peter, Mountain Climbers, Low Slow Squat, and the Windmill x 20 each –

Karaoke across the outfield and back.  Lunge Walk halfway across the outfield and jog second 1/2.

Mosey to the Hill for the cardio portion of the workout:

Jacob’s Ladder:  5 Burpees at the top of the hill, 4 at the bottom, 3 at the top, etc. Planked up and waited for the PAX to finish.

Mosey back to the baseball fields and split up.  Group 1: 4 down and backs, (jog down/sprint back), Group 2:  People’s Chair on the dugout x 4

Handoff to Cornhole

Mosey to Cones
Cornhole Special
Foul Line – lunge walks 1st Cone
1st Cone – 10 Bomb Jacks
1st to 2nd – Bear Crawl right with merkins
2nd Cone – 20 Sumo Squats
2nd to 3rd – Bear Crawl forward
3rd Cone – 10 Burpees
3rd to 4th – Bear Crawl backwards
4th Cone – 20 Supermans
4th to 5th – Bear Crawl left with merkins
5th Cone – 20 SSH
5th to 6th – Seal crawl
6th Cone – 20 Mountain Climbers
6th to 7th – Crab walk
7th Cone – Wall sit – till everyone arrives

2nd cone pass – sprint between cones
1st cone – 20 Plank Punches
2nd cone – 20 LBC’s
3rd cone – 20 SSH
4th cone – 20 Merkins
5th cone – 20 Mtn Climbers
6th cone – 10 Burpees
7th cone – Wall Sits

Pyramid

15 Merkins, 15 LBC, 14, 13, etc

Repeat 2nd Cone pass

Pyramid
15 Dips, 15 hello Dolly’s, 14, 13, etc

COP

This group of men continues to grown stronger in so many ways. Continue to headlock new guys and get them to join us.  The physical workouts are great, but that is not what keeps us coming back.  This world will try to tear us down, and we must continue to build each other up and support each other.  YHC is extremely grateful to be associated with a group of men that encourage and sharpen each others bodies and minds

Please keep the PAX’s prayer requests in your thoughts and minds this week.  Prayer is powerful!

On this Memorial Day weekend, don’t forget those that paid the ultimate sacrifice for our freedom.

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The Patriot – Rock Hill’s new AO has a name!

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  • QIC: Peach, Jekyll, Cake Boss
  • When: 05/24/14
  • Pax: Carl, Pulp, FNG-Megatron, Tatonka, Deacon, Pusher, FNG-Jamz, Posh, FNG-Frolic, Red Eye, Mayhem, Itailan Job, Airborne, Chicken Hawk, FNG-Nugent, Cake Boss, Peach, Jekyll, one missing...sorry!
  • Posted In: The Fort

19 PAX came to Rock Hill on this gorgeous Saturday morning and left filled with pride and accomplishment.

The PAX also named this AO “The PATRIOT”, a reference to the movie being filmed in Rock Hill, but also the fact that on this Memorial Day weekend the PAX of Rock Hill AO will remember their fallen brothers and sisters, who give us the freedom to have Fitness, Fellowship and Faith each day of our lives. The true PATRIOTS of our nation honored with an AO! AYE!!

Peach on the Q, his virgin Q, and it was very impressive!

Mosey

25 – Moroccan Night Club

15 – Wind Mills

25 – Mick Jaggers

15 – Hopping Lunges

20 – Imperial Walkers

10 – Diamond Push-ups

10 – Knuckle Push-ups

10 – Hello Dolly

10 – Freddie Mercury

Mosey

10 – Wide Arm Push-ups

10 – Standard Merkins

10 – Flutter Kicks

10 – LBCs

20 – Slow Squats

Mosey

5-4-3-2-1 Burpee Ladder with short sprints between

Cake Boss on the Q:

CB discussed the 3 F’s and the 1st and 2nd F’s have been in full swing during Rock Hill’s first 3 weeks, however the 3rd F is the “dynamite” of F3. It’s what makes this whole thing explode into multiple workouts and 2nd F events.

CB went on to introduce Maximus and his adoption of his daughter. Before going to China, she did not have access to Maximus, did not really know him other than pictures and Skype. Maximus and his M knew their daughter and are willing to do anything for her. After going to China and bringing their daughter home, she now has direct access to Maximus and is his daughter….not adopted daughter, HIS DAUGHTER! She has all rights and LOVE of Maximus and his M as any of their kids.

This is true of God our father and us as adopted children in his family. As believers we have direct access to God and rights to his riches and blessings and we can never lose that, unless we turn our backs on him. He will always be there for us, like Maximus to his daughter.

AYE!!!

Mosey to Parking Lot:

CB explains the counting and why it’s important.

Side Straddle turn and sprint

Side Straddle turn and sprint

Line up in groups of 4

First group lunge walk, then sprint

Pax Squats, next group follows

Plank at end.

Mosey to grass

SSHx20

MerkinsX10

Mosey to Playground

Groups 1&2 Step upsx20

Groups 3&4 SwingAbs

Flap Jack

Plank series

Mtn ClimberX15

Jekyll on Q:

Mosey to Field

Rock throws army crawl length of field.

Partner up with medicine ball (rock).

20 left 20 rt

20 under 20 over.

Tunnel of love. X2.

Jump relay to end of field.

Squat jacks.

30 earned bomb jacks.

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