WARM UP
5 X BURPEES

RUN TO AQUAMAN’S CAR AND GET CINDERBLOCKS

WEIGHTED INDIAN RUN WITH CINDERBLOCK/KETTLEBELL TO ALMA ROAD (1/2MILE)
EMOM (10 MINS)
10 SWINGS
10 GOBLET SQUATS
10 THRUSTERS
10 DEADLIFT

PARTNER UP

DORA WITH A CINDER BLOCK
ONE PAX RUNS W/ CINDERBLOCK FROM CIRCLE TO CONCRETE SLAB AND BACK
100 TRICEP CURLS
200 CURLS
300 SINGLE ARM OVERHEAD PRESS

EMOM (10 MINS)
10 V UPS
10 CLEAN

NUMBERS
549 calories
RAN 2 MILES WITH A CINDERBLOCK
OVER 500 KETTLEBELL REPS

PRAYER REQUESTS

• SPINAL TAP’S M IS IN NEW YORK TO HELP HIS MOTHER IN LAW PHYSICAL AND MENTAL
• SILVERBACK UNSPOKEN PRAYER REQUEST
• AQUAMAN’S M JOB INTERVIEW
• JOCK ITCH FIANCÉ COMPREHENSIVE EXAMS
• TONKA’S FRIEND ADAM JOHNSON 36 YRS. OLD DIED UNEXPECTED PRAY FOR HIS FAMILY. LIVE TODAY LIKE IT IS YOUR LAST
• HOT SPOTS C12 BROTHERS AND SISTERS

ANNOUNCEMENTS

• HINY AND HIS 2.0 NETFLIX ARE CO-QING 116 THIS SAT BRING YOUR 2.0 ANY AGE BOYS AND GIRLS
• CAMPOREE SIGN UP OR BE AN ASS (15 BURPEES IF YOU DON’T POST)
• COVENANT MEN’S CONFERENCE NEXT WEEK
• MONEY SHOT WEST SIDE Q
• TIE BREAKERS SOCIAL WITH YOUR M
• WELCOME BACK KOTTER: BRING A PAX THAT HAS NOT POSTED IN AWHILE OR BRING AN FNG

MOLESKIN

Jesus brought F3 into my life on 11-2016. He knew at that time in my life I needed something I could control because my work life was out of control. That is another story for another day. I have never had the pleasure of Qing The Good Fight. Probably because Pied Piper was scared of what I would do, and he should be. I approach every workout with the philosophy that I want the PAX to do something they either never have done before or that they didn’t think they were capable of doing. The limits must be pushed to achieve this level of Extreme Qing (EQ). I have seen this lived out in PAX members like Pied Pier and Grammar. I know from my personal experience that I have never achieved such physical health as I have with F3. This drives me to challenge others and myself. Ask the question; what are you and I capable of? The answer is anything! Funny story: I was posting at The Good Fight months ago and Pied Piper was the Q. He used cinderblocks in the workout and I made a comment about “Cinderblocks” he freaked and said they are not cinder blocks and they were properly called “Concrete Masonry Units” (CMU’s) and if anyone called them cinderblocks during the workout they would have to do 50 burpees. If you don’t know me, well, I believe rules are for other people and not me. Also, I like to mess with people like when I called “OBT” (the founder of F3) “OBX” on purpose when we were partners together at the Farmville launch. I later told him I was messing with him. You get the point. Anyway, I went the whole workout biting my lip and at the very end, “I said hey Piper those were some great cinderblocks”. Needless to say, YHC had to do 50 burpees. This is why I named my first Good Fight workout “Cinder-ella” and why throughout the whole workout I said the work Cinderblock!

PS: EAST SIDE STILL SUCKS! HINY

Pied Piper getting it done!!