Tag: Shakespeare

Ultimate Burpee Frisbee

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Usually I cannot make The Deep on Saturdays due to my work schedule but I had vacation this week and O’Riely hit me up to Q it.  The Deep is usually the more light hearted of the F3 workouts due to the 2.0’s that show up so the challenge is to not only Q an hour long workout but one the doesn’t send the 2.0’s home crying.  I have in the past whipped out my frisbee in my Q’s but have never had a half hour game of Ultimate Frisbee but with this great AO I finally had my chance.

COP

In Cadence-SSHx30/Cherry Pickersx10/Tha Windmillx10/LSSx10

Co-Main Event

The first half of the workout was in the dark so I kept it in the parking lot with an exercise routine I found on the F3 Exercise list called the Billy Madison.  Since we were at a school it seemed appropriate.

12xCDD’s/12xBig Boy Sit-Ups/12xSquats/12xDonkey Kicks/12x Lunges/Bear Crawl for distance-Lap around School(Lap was too long so I shortened it to the parking lot in between rounds).  We never made it through all 12 grades due to time.

Main Event

Ultimate Burpee Frisbee! The rules are the Ultimate Frisbee rules with a F3 catch.  If the frisbee hits the ground both teams must do 5 burpees.  This penalty was reduced as the game… and the burpees went on.  The team that scored only had to due 5 burpees and the scored upon team had to do (at first 10 Kraken Burpees but that penalty was reduced as the game progressed). Team 1 won the match 3 scores to 2 and claimed bragging rights.  The Pax seemed to enjoy the game despite doing around 125 burpees.

Announcements- The Nesse is coming!  Lake Wylie’s first ever CSAUP will be dropping on October 26 at 6AM starting at TheDeep.  Come help our new region celebrate!  Special thanks to the men of TheFort for their support in this endeavor as they are the ones who started the region. Prayers for cancer and heart problems with some members of the Pax’s families and always prayers for this crazy but awesome world we live in.  Thanks O’rielly for the opportunity to lead.  Peace!

 

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Penthouse Lake Wylie VQ

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Conditions – A cool balmy 83 degree fall night with the hint of man sweat in the breeze.

 

Disclaimer/COP – YHC arrived at Black Flag with a truck full of goodies “blocks” to start this night off right. Somewhere in my planning this Q my mental faculties must been askew, this looked great on paper. After the disclaimer to the pax, this is how it went down.

 

Warm Up –

 

Mosey to the top deck for the warm up.

 

TTT x10 IC

LBAC x10 IC Forward

LBAC x10 IC Reverse

Motivators aka SSH aka Penthouse/Bellhop Shuffle x10 IC. This little ditty I saw on F3 Naperville twitter and it looked awesome. The total amount done = 220. Definitely a #crowdpleaser #countingnumbers

 

Slowly mosey back to the main lot for the next round of fun. #itburns

 

The Thang –

 

Grab a block, cusack to corner one:

  • Curls for the Girls x20 IC
  • Overhead Presses x20 OYO
  • Squats w/Block x20 OYO
  • Block Merkins x20 IC

Cusack to corner two:

  • Curls for the Girls x15 OYO
  • Overhead Presses x15 OYO
  • Squats w/Block x15 OYO
  • Block Merkins x15 OYO

Cusack to corner three:

  • Curls for the Girls x10 OYO
  • Overhead Presses x10 OYO
  • Squats w/Block x10 OYO
  • Block Merkins x10 OYO

Cusack to corner four:

              Curls for the Girls x5 OYO

  • Overhead Presses x5 OYO
  • Squats w/Block x5 OYO
  • Block Merkins x5 OYO

 

Pre Mary (to recover), the lack of oxygen clouded my memory on the count.

  • LBC – Penthouse
  • 6” w/lift – Penthouse
  • Flutter kicks – Penthouse
  • Canoes – Survey Says
  • Freddie Mercury – Costanza
  • Dying Cockroaches – Soft Shell
  • American Hammers – Shakespeare

 

Part Two:

 

Partner Up

Pax 1 farmer carries w/shoulder lift holds every other ten steps

Pax 2 20 block swings, 15 triceps extensions, 10 thrusters

Rinse and repeat x2

 

The coup de gras ended on 21’s (curls) IC

 

Mary –

BBSU x25 IC (3up / 1 down count)

#SweatAngels

 

Recover Recover

 

This beatdown was more than I expected. Thanks to the HIMs that decided to DRP with me this evening. On another note, there was a quick glance of a Chippindale in our presence. “The glistening and buffness under the night lights” noted one pax. Needed to be there to know!!

 

This thing called F3 is contagious. Wanting to do more for F3, the Pax, family and community. As some, if not most are total beatdowns and still I come back for more. A big thanks to my bro-in-law Fryin’Pan @TCBrinkley on the EH, @F3LakeMurray @F3Depot and @F3LakeWylie #Wyliemen for making me a better man all around and lifting me up.

 

Announcements –

  • Nessy CSAUP – 10/26 (3 man teams)
  • Last few days left to order your F3 Lake Wylie Shirts. Get them before they’re gone.
  • Needing to double down or looking for an evening AO? Black Flag has you covered…do it!!

 

Prayers – Unspoken

 

Until next time,

Penthouse

 

#ISI #DRP

 

SYITG

 

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Music Q/Football @ The Deep

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Picked up a sub-Q from Homebrew and it was time to bring back what we’ve been missing so badly at The Deep…

 

FOOTBALL!

 

Disclaimer for our FNG (Two Stroke) and visiting member from California (88) and we were off.

 

Mosey to Oak Ridge Elementary Parking lot where we stayed for the first half of the workout.

COP included things like Windmills, Produce Pickers, Imperial Walkers, Hillbilly Walkers, maybe Merkins(?)

Music Q Time!- We did 4 songs with some exercises.  In between we cranked out 2 sprints of 30ish yards at 70% and 10ish yards at 100%.  About 10 seconds or so between each sprint.

Songs/Exercises included-

Phoenix/1901 – SSHs during verses/Morrocan Night Clubs during chorus

Hey Ya/Outkast- LBCs during verses/Freddie Mercurys during Hey Ya’s

Numb/Linkin Park- Plank Jacks during heavy parts/Shoulder taps through verse

All The Small Things/Blink 182- This one was my favorite.  American Hammers double count throughout the whole song.  Tried to get to 91 (x2=182).  We did the whole song with some breaks but the plan is to be able to do the whole songs without stopping.  I got to 52 before I had to break but kept the count and jumped back in.

Football Time!

Teams were formed.  Mostly even in size and ability.  New rules for the game were established.  Ultimate Football, dropped ball = change of possession.  When possession changes, new team starts at midfield.  When a team scores, the defense does 5 burpees.  Also had some cones marking out of bounds and end zone.

Highlights included:

-10 minutes of wet football, dropped passes, and no scoring.

-2 passing and 1 receiving TD by YHC

– Two Ferns breaking up a pass by attempting to break a pastor’s wrists/hands

 

Mosey back to COT and do some announcements/prayers

Announcements: Nessie and Party on 10/26, Regional Shirt launch!, and any donations for shovel flags needing to be made for future/current AOs.

Prayers: Survey Says Grandpa as he makes his journey to heaven (passed away during that morning), Wild Thing’s ankle and recovery, and healing for all PAX who are injured.

 

Thanks for the opportunity to lead as always O’Reilly!

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Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!

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YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to “Give it Away”.

Met a bunch on new faces and brothers of da gloom. It was awesome to post and get better with this crew. Two-ferns is doing great work out there so I encourage all PAX to get out there and post.

Disclaimer and Introductions made. AWay we went

  • Mosey around parking
  • Shuffles
  • Karaoke
  • Plank series
  • Merkins

Grab the bells and mosey to lower parking lot

Count off in 3s and get to a station

First round, do 10 reps of each exercise, mosey to play ground and get 10 Swing Crunches rotate to next station

Second round, do 15 reps of each exercise, mosey to play ground and get 15 Dips, rotate to next station.

Kettlebell swing
bent row
Figure eight
squats
Upright row

Lunge press
Sumo
Curls L/R
American Hammer
Tri Extension

Flutters
Hello dolly’s
Freddy’s
Deadlift
Kettlebell Merkins

Lots of encouragement and team work. F3 is best when we operate as a group and accomplish things together.

I spoke to the men about Courage and when we were young and foolish we had stupid courage like picking fights for no reason other than stupidity. Today as men with families and responsibility our Courage has different meaning. Having tough conversation, making tough decisions and trusting in Sky Q and his direction in our lives. I challenge the PAX to take a step towards uncomfortable and be courageous in getting better in relationships and living for something bigger than ourselves.

Thanks Two Ferns!

Cake Boss out!

 

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Concentrica Cornhole… with Kettlebells!

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Today was my opportunity to lead the men at Cannonball.  This place has become a PAX favorite.  Many of the men enjoy the Peg Leg pre-run before the standard start at 5:15am, so I was setting up with plenty of men gathering early.  Great to see Trench out there pre walking to get his miles in too! RESPECT.

We got the PAX circled up with the normal disclaimer.  Elmer Fudd joined us for his 2nd Day in a row, and Airwolf seems to having posted everyday for the last two weeks!  Got some new guys ready to go all in…

Disclaimer and we left our kettlebells for a little warmup.  One short lap around the parking lot to get the blood flowing then COP.

I don’t recall all, mostly just make up what feels good on COP nowadays.

IWs – Merkins – Producer Pickers – CDDs – LS Squats – Peter Parkers – Parker Peters – Mountain Climbers

Time to get to work, so we grabbed our kettlebells for a small walk back into the parking lot to circle up.

I started the 1st evolution getting all the men used to the 12 exercises (below).  We completed an “in cadence” round of 10 reps of each of the kettlebell exercises below.  Once complete we moved to our game.

My goal today was to share a man’s Concentrica.  I’ve set up this game before a few times, but with so many newer guys around and with our discussions around Q source and how to become a HIM, a refresher seemed welcome.

I drew a large bullseye on the ground with the 5 Concentrica rings.  From Center –> Out the rings are M — Shorties — Shieldlock — Whetstone — Mammon.  I gave a brief summary of each circle and how a man needs to focus his “shots” toward the center to stay in relational rhythm.  We’re not always accurate, but the goal should be the same…you want more of your attempts in the center than the outside!

The PAX would stand about 20 yards away and throw cornhole bags at the target.  Wherever the bag landed, we would rotate between the 2 exercises in each category.

They were:

M = Center

  1. 20 KB Swings
  2. Overhead Carry with a walk

Shorties

  1. 20 America Hammers DC
  2. 20 Flutters w/ Press DC

Shieldlock

  1. 25 Curls
  2. 25 Tricep Presses

Whetstone

  1. 25 Goblet Squats
  2. 20 Bent Rows each arm

Mammon

  1. 20 KB Pistol Squats each leg
  2. 25 KB Thrusters

OUT

  1. 5 Turkish Getups each side
  2. 10 KB Snatch each arm

Everyone got a turn, some a 2nd chance…I think the total attempts and workouts were 17-18.

There were two highlights to the event.

  1. Two Ferns went 1st, and proceeded to miss the target completely.  We started with 5 Turkish Getups, which set the mood perfectly. When he got the chance to redeem himself later he threw the beanbag as far as he could… clearly determined to show his distain for the heckling!
  2. Our 2nd Day PAXer Elmer Fudd was the ONLY PAX to hit the bullseye “M”. Today’s hero for sure.

We finished right on time, put the bells away and finished in COT.

Lots of Announcements – plenty to do… start with the Invergence next week!

Prayers for Costanza’s co-worker Nikki going through health and addiction issues.  And for YHC’s old friend Katie McCloud who lost her Mother to pancreatic cancer in a month.

A honor to lead,

Royale

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Tinsel’s Utensils rolled in the Deep

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Great morning to bring all the props out, we had 17 PAX (4×2.0’s) kids have become “regulars” at the deep, we also had the visit from EZ rider from the Gas House Region.

We started with a slow mossey around the parking lot followed by the warm up exercises led in part by 2.0 Sonic:

Side Straddle Hops

Moroccan night clubs

Windmill

Weed pickers

Low Slow Squats

Mountain Climbers

Low Slow Merkin

As with most of my regular Q’s I had setup stations with different exercises on each station, in this case they were about 40-5- yards apart, we divided the group into 4 teams to conquer the 4 stations:

STATION 1

USE WEIGHTS 

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

Bear crawl to station 2

STATION 2

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Crawl Bear to station 3

STATION 3

-> 10 burpees

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Bear crawl to station 4

STATION 4

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

Crawl bear to station 1

Once all teams have finished all station we circled up for Royale to pick one of 3 cards that will give us the next exercise which consisted of a modified jack webb, I have used this webb twice and it’s best known to some of Lake Wylie’s pax as the Vin Diesel webb :

1 KneeKhtar N’Diaye (kneel down on both legs and get up, alternating legs) – 4 squats

Progressive to

10 KKND – 40 squats

It works your quadriceps on every single move, lots of whining during this set of exercises, next time I’ll bring extra smoked Gouda cheese for the whine.

We couldn’t  finish one of my workouts without the visit of the famous Captain Thor:

1 Big Boy Sit Up- 4 American Hammers

Progressive to

10 BBSU – 40 AH

Again lots of chatter during this one and one complained about his only Ab muscle being ripped apart after we finished,  but he certainly got better at ABS. We followed it with some stretching superman’s for about 1 minute.

With all the FiA ladies rolling in we had to go back to COT but we still had 5 minutes to spare so we finished our bootcamp with some Mary.

COT

We talked about the invergence and convergence coming up on September 6th and 7th.

Prayers for injured PAX, friends and family that are going through a difficult situation with their health and our families in general.

Great morning and great group of PAX, everyone got better!!

Thanks O’reilly for the opportunity to lead.

Tinsel Out

 

 

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Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Copyright’s Counterclockwise Claudia

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Cop

Pax started off with a full lap around the parking lot followed by some F your neighbor (exercise followed by everyone taking two-four steps to their left). AKA an excuse for me to share my 30#er.
Exercises included: bent over rows, tricep ext., Squats, moroccan night clubs

The Thang
Found this KB WOD on some CrossFit website. Claudia: 5 rounds of 20 KB swings, 400 m run

Kraken catch me if you can
Pax partnered up, P1 took two KBs and walked, P2 did a kraken burpee and ran to catch up and relieve partner for 2 laps.

DORA 100, 100, 100
P1 – KB thrusters, bent over rows (50 each arm), plank rows (50 each arm)
P2 – overhead carry to light pole (switch arm) and back

Finished with some Mary and a fan favorite counter clockwise nameorama.

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Q School 201 – The Weinke at Bermuda Triangle

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I was the privileged Q that was able to lead week #2 of Q school following behind Wild Thing.  I got to the AO 10 minutes early to set up, guys were already pre-running… nobody ever seems to sleep in Lake Wylie!  By the 5am start we had 18 PAX with us.  Uber all the way from Tega Cay, one PAX, Crabby Cabbie – only on his second post to F3! I opened by sharing some of this message below.  Being the Q starts with being prepared.

Preparedness

There are four quadrants of preparedness: get right, live right, lead right and leave right “G3L” 

F3 is an Organization of leaders rather than an Organization with leaders. As such, every Member of F3 is asked and expected to be a leader both within F3 and in the other Groups in which he is a Member. This ethic arises from our Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Within F3 a leader is called the Q, which we define as a leader who takes responsibility for the Outcome in the Groups of which he is a Member.

Some Outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned Outcomes, the Q can anticipate and get prepared for what will be expected of him to be Effective. But the Q cannot do that for unexpected Outcomes because they come upon him suddenly—for those Outcomes he must already be prepared to be Effective.

How do you prepare?

“The Weinke” – named after Panther QB, Chris Weinke (Carolina QB from 2001-2006) where he would have every play in a giant playbook on his arm.

Scout the AO – Check the Weather report – Check previous Backblasts for regular PAX in attendance

PREPARE! Doras, Ladders, partner work, stations, coupons

My 1st few Qs I wrote the COP exercises in permanent marker on my arm…

Write it down, keep it handy but try not to use it.

Create Evolutions!  Have more than you will use. 3-5 depending on complexity

Make it Tough, but a balance is needed for all level PAX.  Have an adaption plan in place.  Guys failing to work hard, get them back in line or adjust.

Adapt = tell a PAX what is OK to modify to.  Can’t sprint?  Jog ½ way and turn around.

Give the PAX a choice! Option #1 or #2

BE CONFIDENT – SPEAK LOUD – DON’T GIVE UP YOUR CONTROL – YOUR TIME TO LEAD!

 

WEINKE FOR BERMUDA TRIANGLE 7/19/2019 Q SCHOOL 201 (Full example)

Welcome each PAX

Disclaimer

Dynamic Warmup High Knees – Butt Kickers – Toy Soldiers – Soccer Legs out & In

COP

SSHs – IWs – CDDs – Merkins – LS Squats – Seal Jacks – Peter Parkers – MNCs – Broga

 

Evolution #1  BB Court

Partners modified LAZY DORA size does not matter

100 Swing Crunches – Partner Elbow Planks (in grass)

To BB Court

150 Merkins by 10s  – Partner Planks

200 Squats 25x – partner hold Al Gore

Alternative under picnic area

Dips and Derkins with Step Ups

 

Evolution #2

Speed Work

Field Sprints 4 cones plank when complete repeat 3x

Alternative

Bear Crawl to #2 or Jog to #3

 

Evolution #3 (Ran out of Time – Did not do, but had at the ready)

Bear Crawls and burpees between cones 5 burpees each cone

Alternative Lunges and Wide Arm Merkins or CDDs

 

Evolution #4 Ab Lab

Give all Pax another opportunity to count cadence

COT with Count, Namorama, Announcements, Prayers

I think the guys enjoyed the time together, maybe learned a little something to take to their next Q, and definitely worked hard!

A honor to lead,

Royale

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Virtuous Leadership at Crows Nest

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15 men made it out to Crow’s Nest.  Here’s what they did.  Sorry to hear that Survey Says had to leave because he rolled his ankle during the pre-run.

COP

IWs – CDDs – SSHs – Ranger Merkins – Broga – MNCs – Mountain Climbers

Evolution #1

Mosey to brink columns that fence in the front playground

Partner Up

5 Muscle Ups

Partner does Merkins AMRAP

Rotate through 6 rounds. Those muscle ups got sketchy towards 25-30…

Next we planked in the front parking lot to Review the 5 Cs of Virtuous Leadership that we went over in Q Source Saturday.

The universal Essentials for a Shared Leadership Team’s (SLT) F3’s Leadership Virtues:

  • Candor: graciously telling the hard Truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, Standard or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

Hopefully, not much needs to be said in explanation of why the Leadership Virtues are Essential to every SLT. Just imagine trying to share Leadership with a man who does not tell the Truth, is constantly changing his Standards or is emotionally unstable. It simply cannot be done.

Mosey to back of school

Evolution #2

Round 1

Run to loading dock, jump up, complete 5 Squats

Partner Lunges AMRAP

Completed 4 rounds

Round 2

Run to Loading Dock, jump up, 5 Merkins

Partner doing Pull ups at playground

Sucked too bad so were only  completed 2 rounds

Round 3

Run to Loading Dock, jump up, 5 Merkins

Partner America Hammers

Completed 2 Rounds

Checked with the group on the 5 Cs of Virtuous Leadership

They got all 5 as a group – Saved themselves from a severe burpee penalty

Mosey towards front of school

Evolution #3

Wall sits with 25 overhead press in cadence

BTTW 30 secs counted by 3x random PAX

Wall sits with 25 overhead press in cadence

BTTW 30 secs counted by 3x random PAX

Mosey to COT right on time!

Announcements

The Sweati this weekend

Discussed the great FiA launch in Lake Wylie from the previous weekend. Guys are already getting FiA’d from this…what have we done?!?!

Prayers:

For PAX healing, two injuries today from Costanza’s pulled quad to Survey Says ankle. Got to be careful out here men!

An Honor to Lead,

Royale

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