So thankful for F3 and the chance to Q today, as men we need men to trust, lean on and be able to pray with. F3 has been a rock for me and can’t thank everyone enough.
Warm up:
23 Merkins, Gibson you are always with me and I miss you like crazy.
10 Windmills
10 PlankJacks
15 LBC’s straight from PlankJack position which created some mumble chatter from the young men in the PAX. Too high tech for me.
Rock Work:
Partner Rock, Standing back to back did some passing of the Rock, then partner 1 did curls while partner 2 did 2 laps weaving in and out of the circle stones, then triceps work followed by rows.
Bridge Work:
Partner 1 did Scorpion CDD’s , partner 2 did a sprint to end of bridge and slow jog back, next was wide grip merkins with bear crawls. Last was prisoner squats wth sprints.
Slow jog back to Flag:
Low slow flutters
Dying Cockroach
Superman’s
Have a Nice Day
Announcements:
Oddessay 10/7 6am – 10
New AO 10/26, more info soon
Q School which I failed to mention 10/1, times and details will be sent out.
Prayers:
CALLAHAN’s friends son Luke, surgery today, M was driving up to help watch their other child. Safe travels.
WONDER BREAD’S wife got great news regarding some benign growth.
MUFASA’S stepmom husband is struggling, memory issues.
Cooney’s father passed away a year ago today, let’s keep him and his family in our prayers.
YOGA MAT
PAX
LIGHT BRIGHT, WONDER BREAD, STRANGE BREW, MA BELL, MIDDLER, KHAKIS, CALLAHAN, SOUSA, ANGRY ELF, YOGA MAT, WHIRLIE, JOE SMITH, TERM PAPER, LARGE MOUTH, HERMES, SHUT IN, OLLIE, MUFASA, UFTAH, CHINESE DOWNHILL
FNG’S
TITANIC, CUMULUS
Large was definitely over the speed limit on the bridge. Thought he was going to get pulled.