3 Men and a Baby

Four men (three respects and one ‘no respect’) joined together on a fine SC morning to get their daily feast at the Golden Corral.  Here is what they did:

The Thang:

Mosey out of the HT shopping center to the new apartment complex behind Express Oil Change. Circle up for COT:

All in cadence:  SSH x 40, Potato picker x 15, Merkin x 10, Squat x 20, Windmill x 15, Imperial Walker x 20, Carolina Dry Dock x 10/move to a regular plank/6″ hold/regular/left arm, leg high/flip over, 10 dips/right arm, leg high/flip over to regular plank.  Rinse and repeat whole sequence without taking a knee.

Mosey to the alley between HT and O’Reilly Auto parts.

Starting at the front of Harris Teeter,  sprint to the end of the building and back, and immediately go to people’s chair along the side of  HT.  Rinse and repeat 4 more times.   After the first set, while we sat against the wall, we  took turns telling each other what our F3 name means, who named us, and how long we’ve been in F3.

Line up along the HT wall,  assume the BTTW position and hold it.  Climb down, bear crawl over to the O’Reilly building, assume the BTTW position, and hold it.  Climb down and bear crawl back to the start.  Rinse and repeat (crowd pleaser).

Mosey to the parking area near the new Green Olive Grill restaurant.  Using the parking lines as a guide, make your way to the last parking line by sprinting forward, and side shuffling across the parking lines in a zig-zag fashion.  Rinse and repeat three more times.

Take a short mosey and circle up for 9 minutes of Mary:

Freddie Mercury x 25,  Pretzel crunch x 10L/10R, Flutter x 25, Superman hold x 3, LBC x 25, Hello Dolly x 25.  End with the BODY DESTROYER

COT

Naked Man Moleskin

Had a good time with the 3 gents who joined me this morning.   The 3 men and a baby is a reference to the three ‘respects’ in the group today (Cornhole, Gecko, and YHC) and Lutefisk, our warbaby.  Smaller F3 workout groups usually lend themselves to more personal mumble chatter and today we took time to learn about the origin of each other’s F3 name.  Cornhole’s name is a reference to his upbringing in Iowa and his alma mater, Nebraska (Cornhuskers).  Gecko works for Merril Lynch and refers to Gordon Gekko from the movie, Wall Street.  Lutefisk hails from MN and Lutefisk is a Scandinavian dish (dried fish soaked in a lye brine).  I lived in MN for a couple years about 30 years ago and remember trying this fish once.  It’s something you don’t forget.  Anyway,   YHC was at Lutefisk’s first workout at the Colosseum and tagged him with that name.  You can read about the origin of my name, Senator Tressel, by reading the Alcatraz backblast from January 19th.

To provide a little change of scenery, we did COP near the clubhouse of the new Evolve, apartment complex behind the Express Lube.  The clubhouse has an indoor gym and YHC tried to EH a guy who was headed to the gym for a morning workout on the treadmill (BORING).    Perhaps the next Q should take the Pax to the same location in the coming weeks and see if he can get some of those apartment dwellers to join our ranks.  They really don’t know what they are missing.   Today was a great morning spent with my friends and the best way, hands down, to start each day!

Announcements, prayers,  and praises:

Read your newsletter:  lots of running events coming up (Joe Davis, Operation Sweetooth, Yeti, Rooster)

Prayers for a daughter of a friend of Cornhole’s who suffered a stroke and bad car accident.

Prayers for Gekko’s son in college.

Prayers for Lutefisk’s father who is struggling in a new relationship.

Prayers for YHC’s upcoming surgery and recovery.

 

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22 at The Swamp on this cool January morning

We got a break from rain to come out and enjoy a good end to the week

We had 3 groups, Runners, Ruckers and Bootcampers

Those who chose the bootcamp route got YHC as Q

Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!

We took a nice mosey over to Just Fresh where we circled up to get a warm-up in

Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers

Moseyed over to the Red balls to partner up and do some suicides with a twist of course

Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.

Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.

Continue this alternating plan until everyone completes 9 rounds

Early finishers do squats until the 6 was in

Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee

Short rest then repeat but increase to 2 Burpees

Change it up next round and do BTTW and 1 Burpee

Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!

Mosey back to COT area to finish up with some AB Lab

Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.

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IceBreaker training at the Swamp

I don’t know where everyone was this morning. It’s not cold.

In preparation for the 5k obstacle course that the IceBreaker has transformed into for this year, we took a crack at 2 of the 14 events from last year.

The MARSOC Short Card

The Spartan 300

Did someone say QBert was on Q? 5 MORE BURPEES AT COT!!!!!

NMM
God has been stripping away what I thought was my identity for most of 2018. The details are a big cumbersome but it got to the point where it was just depressing to be me. With the M working night shifts, I would just spend hours at night sitting on the couch with no motivation to do anything that I used to find so enjoyable. No one to share my hobbies with began to drain on my usual level of happiness. I continued to just go through the actions of husbandry and parenting with no real joy. However, through a new found investment in prayer, it seems that God was just emptying me of my wrong sense of identity so he could fill me up with His values and will for my life. Please continue to pray for where this may lead me.

Announcements
IceBreaker at York High School January 12 0530 for a 5k obstacle course
https://f3york.com/#announcements/-LSL_Ms2Biw9tkpzRflZ

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The 2018 Fort Clave Boss 5k & Christmas Convergence

0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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Back in the Saddle

15 men met at the Gold Hill Middle School campus for December 2018’s first workout at the Colosseum.    It was a cool, dry morning and the conditions were just right for F3.  After our morning greetings and a quick disclaimer, off we went:

The Thang:

Mosey to the flag in front of the school which was at 1/2 mast to show respect for former president George HW Bush who passed away late last week.  We honored him with a moment of silence before reciting the pledge of allegiance.

Mosey  to the back lot and circle up for COP:

All in Cadence:  SSH x 25, Merkin x 10, Squat x 20, Mountain climber x 40, Cherry picker x 15, LBC x 20, CDD x 20, Jump Squat x 20, Diamond merkins x 15, Alternating lunges x 20.

Line up by the basketball courts and find a partner of similar size.

Wheelbarrow from the light pole to the 2nd basketball goal.  Flapjack and return to start.

Partner carry the same distance.  Flapjack and return to start.

Bearcrawl to the 1st set of lines, 20 merkins, crawl to the 2nd set of lines, 10 merkins, crawl to the 2nd basketball goal, 5 merkins.

Repeat with lungewalk and squats

Repeat with crabwalk and dips.

Break into groups of 4 and do 40 yard sprint repeats with short recovery.  We did 8-10 today.

Mosey back to the start for some ab exercises (all in cadence):  Freddie mercury x 20, Hello Dolly x 20, Superman hold x 3, American hammer x 15.  End with the Body Destroyer (YHC’s personal favorite)

COT

Naked Man Moleskin

I was happy when Jekyll asked me to Q today’s workout, but when I was planning it last night, I was starting to get a little anxious.  I have not Q’d a workout in several months and admittedly,  was feeling a little rusty and unsure of what to do.   So, I thought it was best to just keep it simple and keep the Pax moving.    I planned this for the football field with yard markers,  but found the gate to the field locked this morning.    So, I decided to use the back lot which appeared to be newly paved and was nice and smooth.  Thank you, FM schools!

Today’s workout was done in support of our brother Double Down from Louisville who underwent a complicated surgery this morning.  We wore black and took a picture of today’s Pax holding the Ace of Spades playing card for a Twitter post.  All across F3 nation, Pax did the same thing and posted similar pictures.  What an awesome network of men we have,  and what a great way to show support for one of our own!

Announcements:

Xmas convergence on Dec 24 at The Abyss (Ruck, Pre-Ruck and Clave Boss 5K)

Prayers for Freebirds mother who passed recently.  Praise for Rebel’s sister who is recovering well from a recent illness.  Praise for the Kiawah runners who have stepped out of their comfort zones to run a 1/2 marathon.

Prayers for a successful outcome of  DoubleDown’s surgery.

 

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Constantly Moving Through The Swamp

It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones

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Casual Stroll to Walmart

Nice morning for a stroll to Walmart.

Run down Gold Hill Road, Right on Hubert Graham Parkway, Right on Stonecrest Road, Circle back at Dam Road, Left on 160, Left on Gold Hill Road, and back to Trailhead Park.  Five miles in total.

 

 

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The Fort 6 year Anniversary – Making Getting Better a Priority!

September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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10 bootcampers appeared in the gloom 15 minutes after 7 runners took off for parts unknown in the greater Fort Mill area.

Began with a disclaimer followed by a short mosey to the band practice parking lot for a predictable count warm-up:

Squat x10
Windmill x10
Cherry Picker x10
Imperial Walker x10
Hillbilly Walker x10

With a call for “on me,” YHC sprinted erratically and planked up waiting on the PAX. Once all the PAX had planked up, the call for “on me” was immediately repeated and followed by another erratic sprint. Repeated this sequence a few times until the mumble chatter began.

Planked up and discussed how we respond when our expectations (mosey–>circle up–>cadence exercises, etc.) are challenged or directly defied.

The Thang (see  photo w/ working thoughts as well)

Exercises:
Burpees, Merkins, LBCs, Squats, Carolina Dry Docks, American Hammers, Mountain Climbers, People’s Chair+Moroccan Night Club

As the exercises became predictable in count and repetition, YHC challenged the PAX to notice if the consistency and expectation made the workout any easier. How does our response change knowing or not knowing every detail of what lies in the 43 feet ahead? How is that response helpful, hurtful, instructive, or destructive.

Added 5 more burpees at COT for what was initially suggested as hitting 60 burpees. Upon further review it was only 45. #1000burpees in September for Double D’s fundraiser supporting Let Me Run.

NMM:

This workout was inspired by a backblast from Lake Norman: https://f3lakenorman.com/backblast/a-good-f3-workout in an effort to keep the PAX together and create  opportunities for as much 2nd F and 1st F. Personally I find it amazing in my own life that I’ll show up at 5:15am and do whatever the Q (F3 makes no representations with regard to the skill level of workout leaders) has in mind (or makes up in that moment) without a problem. But if something goes awry during my workday or home life, my emotions and specifically my patience seems immediately depleted. As we work to grow and train physically, it is important to remember the DRP (Daily Red Pill: The Q’s daily Commitment to Accelerate his Fitness, Fellowship and Faith) includes our spiritual, emotional and mental health as well.

If any PAX know the Professor in Lake Norman, please relay to him YHC’s appreciation of his Back Blast.

Announcements:

Invergence 9/21
Additional runner need for relay: see Hasselhoff

Band Camp dismissed

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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