This is my rock, there are many like it but this one is mine.

Warm Up

20 Goofballs IC

20 Good Morning IC

The Thang

Partner up

Wheelbarrow to tree. Switch and repeat.

Fireman Carry/Buddy Drag to tree. Switch and repeat.

Leapfrog to tree and back.

Mosey to rock pile. YHC gave everyone some words of encouragement. Pick a rock that pushes you but not too heavy since we would be using it for a while.

Mosey to first intersection with the rock. We performed some heavy DORA.

Run to 5th tree near the center of the complex with your rock while the other person performs the stated exercise.

50 Hallelujahs with rock

100 LBC’s with rock

150 Squats with rock

Mosey back to rock pile. On the way. I heard Had A Farm state he was disappointed we didn’t perform “curls for the girls” with the rock. In order to cheer up the PAX, I told them to circle up. We then performed curls for the girls IC 5 times. After each set we rotated to the right until we go back to our rock. The last set was 15 curls for the girls IC. In all, we did 75 reps. I hope Had A Farm was pleased.

I ask Spinal Tap for a 10 count and I was not disappointed. “10!”. Who needs more time than that anyways. My original plan was to mosey to the shed. Once there YHC noticed there were no rafters for the exercise I wished to do. Plan B, we moved to the playground. There we did 7’s with pull ups and jump squats.

Next we followed the leader back and forth over the picnic tables and then proceeded to jog around the complex and back to the flag.

Now back at the flag with some time left I wanted to have a good MARY session.

20 count flutter kicks IC

20 count WWII IC

20 Count Freddy Mercury IC

20 count American Hammers IC- I asked Rafiki for a workout

10 count WWI IC- I asked Stern for a workout

That left just enough time for a few minutes of The Peoples Chair and Balls to the Wall with 5 counts down the line. Again, Tap did not disappoint in his SSLLLOOOOWWW counting.

5:15 back to the flag. Good work men.

Prayer Requests:

Dr. Randy Parker and his battle with cancer. Nancy Bowman is having Gall Bladder surgery. Spinal Tap’s M in Albany, NY taking care of her mother.

Announcements:

Hiny is taking over as sight Q for Blastoff. Come show him some love and sign up to Q one week. Hiney and his 2.0, Netflix, has the Q at 116 on Saturday for a 2.0 friendly workout.

Scotty Mo has the Q at Clydesdales Thursday. Moneyshot has the Q  at Westside Friday. Stern has the Q at First Aid Friday.

PAX Social with M’s 5-6:30 at Tie Breakers Thursday Night.

Moleskin:

When I started F3, I never could have dreamed it was going to impact me the way it has. God has certainly put many HIMs in my path. I am challenged every day. I was so nervous the first time I Q’d. Each time since then, I have become more and more comfortable with myself and leading the workouts. It has helped me in my personal life as well as business. For some of you, being the Q is a very scary thing. It was for me the first time. I challenge everyone who has not, sign up for a VQ. It will be worth it. All of us are here to support you . If you have Q’d before and it has been a while, I encourage you to do it more frequently. Stepping out of your comfort zone is the only way to grow. Leave no man behind, but leave no man where you find him.

Vanilla