F3 Gastonia

Fitness, Fellowship, Faith

Author: JJ (Page 3 of 16)

RIP SI

January 23, 2024 / / 0 Comments

Sometimes workouts fly by, other times like this day, it seems like time stands still. We kept moving, and there was plenty of mumble chatter. Could have been that extra 15 minutes compared to a weekday workout… regardless, it went something like this.

0700 hit so it was time to go. Quick disclaimer

The Pledge

Warm-up
SSH IC x 15
Merkins IC x 15
LBCs IC x 15
Imperial Walkers IC x 15

Bootcampers took off while the Pain Labbers stayed with Linus.

Mosey to the circle in front of 1st Pres for what I called a variant of Triple Nickel which confused everyone because it wasn’t the traditional Triple Nickel.

5 exercises, 5 count of each, then a lap, 5 times (see that’s sort of a Triple Nickel).
We did BLIMPs so the PAX said it was BLIMPs not Triple Nickel (YHC was the Q so it could be both)
Burpees
LBCs
Imperial Walkers
Merkins
Peter Parkers

Mosey to the top of the steps. The news had just come out that Sports Illustrated would be no more. My childhood and teenage years consisted of reading SI cover to cover each week when it came in the mailbox. So in memorial, we’d run some partner cover to covers.
Under the Cover at The Pad, Partner 1 would AMRAP an exercise. Partner 2 would mosey to the cover at the lower entrance and back. Then, Partner 1 would run and Partner 2 would exercise
First round consisted of Merkins, Reverse Crunches, and Squats
Second round was PAX choice and consisted of Mtn Climbers, Somethings, and (I believe) Flutter Kicks

Mosey to the bottom of the parking lot near the ballfield. Four Core-ner time…
Corner 1 – 10 Crunchy Frogs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercuries
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercuries, 30 LBCs
Corner 4 – 10 Crunchy Frogs, 20 Freddy Mercuries, 30 LBCs, 40 Flutter Kicks

De-escalate and unstack
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercuries, 30 LBCs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercuries
Corner 1 – 10 Crunchy Frogs

Mosey to the small parking lot next to the church for “Real Triple Nickels”
Round 1 – 5 Dips on 1 side, mosey to other side for 5 Derkins, repeat 5 times
Round 2 – 5 Calf Raises on 1 side, mosey to the other side for 5 Hip Slappers

With time still remaining, mosey to the Shiele for Wall Sits.
Air Presses IC x 10
March in Place IC x 10

Mosey to the flag in time for Stroganoff to call Flutter Kicks. Finally, the bell.

Announcements
It was the last day to sign up for Pushin’ Rocks Challenge

Prayer Requests
Turtleman

COT was short because the princesses were cold.

Prayer to take us out.

Until next time…

Your Distance, Your Pace

December 21, 2023 / / 0 Comments

That was the old mantra at The Pub, and in some ways, it was lived out today.

0530 with 4 PAX ready to go.

Route would be the Wells Fargo Route. The need arose for one PAX to stay close to the flag so he modified to stay close to home base with another PAX joining him in that journey. The other two ran the route at a moderate pace which both agreed was much needed.

The purpose of saying all that is no matter where you are in your running ability, don’t be afraid to post at a running AO. There is always the opportunity to run your distance and your pace with an almost guaranteed assurance that someone will join you on your journey.

Announcements
Beer Mile 12/30
New Years Convergence @ Martha’s 0700 on 1/1

Prayer Requests
Turtleman and family
Sledge and family
Tesla and family

Prayer to take us out

Until next time…

#FreeTez

December 18, 2023 / / 0 Comments

YHC put together a weinke with a pre-Christmas theme to mirror all the hustle and bustle activities common this time of year. Little did the Q know but some of the PAX hit some EC prior to the workout. They not only warmed up their legs but apparantly the mumble chatter was warm and ready to go when the clock struck 0700.

Warm-up
SSH IC x 15
Merkins IC… this is where the Tez Walker hate began. Something was mentioned about quitting at some point so YHC let the PAX continue doing Merkins until the Q was the only one still going.
LBCs IC x 12
Imperial Walkers IC x 12

Turned Pain Lab over to Hunk a Junk and bootcamp went on a mosey.

Just like so many college and high school kids in the past week, in the Grier parking lot, we took EXAMS.
Partner 1 ran while Partner 2 performed an exercise. Then, switch until both partners performed all 5 exercises.
E – E2K (show to know or look it up in the lexicon)
X – X-Factor
A – American Hammers
M – Monkey Humpers
S – Squats

Left out of the parking lot towards New Hope. Stop at the office park. Got some Christmas shopping to do, but first we have to stop by the ATM for some cash. Same concept, one Partner runs while the other does an exercise. A – Alternating Shoulder Taps
T – Tempo Merkins
M – Merkins

The mumble chatter continued… and continued… and continued…

With cash in hand, it was time to visit Ollie’s. Shopping list included a set of Four Core-ners.
Corner 1 – 10 Crunchy Frogs,
Corner 2 – 10 Crunchy Frogs, 20 Peter Parkers
Corner 3 – 10 Crunchy Frogs, 20 Peter Parkers, 30 LBCs
Corner 4 – 10 Crunchy Frogs, 20 Peter Parkers, 30 LBCs 40 Flutter Kicks

With time left, the PAX got to choose things on their list.
Mosey half-way down the lane where Sargento picked something
Mosey to the end of the lane where Whoopee picked SSH
Mosey half-way back where somebody picked something else
Mosey to the end of the lane where Short Sale picked Jingle Balls or some variation.

Time was running out so time to mosey back. Stop for a burpee at each of the drive entrances.

Stop at the Grier parking lot where the PAX lunged from the road hump to the crosswalk.

Mosey back to start where Stroganoff had us flutter kick til the bell.

This recap does not due justice to the amount of mumble chatter during this workout. Fun was had by all.

Announcements
2nd F lunch @ Hickory Tavern 12/20
Special Q at Gashouse next Sat (12/23)
Beer mile (12/30) HC to Sargento

Prayer Requests
Turtleman
Sledge’s mom

Prayer to take us out.

Until next time…

The Chanukah Song

December 13, 2023 / / 0 Comments

At some point late in Maybelline’s Q last week, one of the works of America’s finest creative geniuses was brought up. Yes, The Chanukah Song by Adam Sandler. Why is not important, but the fact it was stirred a thought in YHC’s mind. Could a weinke be created for this timeless treasure. The attempt went something like this…

Disclaimer
Nothing to do with injury or suggestions, but rather a hint of the craziness to come.

The Pledge

Everyone sing along…

Put on your yarmulke
Here comes Chanukah
So much funukkah
To celebrate Chanukah
Chanukah is the festival of lights
Instead of one day of presents, we have eight crazy nights

Warm-up
SSH IC x 8
Moroccan Night Clubs IC x 8
Squats IC x 8
Merkins IC x 8
Mtn Climbers IC x 8
LBCs IC x 8
Imperial Walkers IC x 8
Burpees x 8

Mosey to the parking lot at the park

When you feel like the only kid in town without a Christmas tree Here’s a list of people who are Jewish just like you and me David Lee Roth lights the menorah
So do James Caan, Kirk Douglas, and the late Dinah Shore-ah Guess who eats together at the Carnegie Deli?
Bowzer from Sha Na Na and Arthur Fonzarelli

Eight’s (think of Eleven’s but Chanukah style)
Run to the other side of the parking lot for 1 Jump Squat
Run back for 7 (Son of a) Nutcrackers (Stand with hands in the air, lunge and arms down towards the crotch)
Repeat until the count was flipped

Mosey to the bottom of the parking lot

Paul Newman’s half Jewish, Goldie Hawn’s half, too
Put them together, what a fine lookin’ Jew
You don’t need “Deck The Halls” or “Jingle Bell Rock”
‘Cause you can spin a dreidel with Captain Kirk and Mr. Spock, both Jewish

In honor Paul and Ms Hawn, partner up. Start in the middle of the parking lot.
Partners run to the opposite sides and do 1 burpee
Run back to the middle for a Boo-yah Merkin
Rinse and repeat and increase Boo-yah count each time until you get to 8
8, the number of Best Actor Oscars that Paul Newman won

Put on your yarmulke
It’s time for Chanukah
The owner of the Seattle Supersonic-ahs
Celebrates Chanukah
O.J. Simpson, not a Jew
But guess who is? Hall of famer Rod Carew, he converted
We got Ann Landers and her sister, Dear Abby
Harrison Ford’s a quarter Jewish, not too shabby

Next, the only thing in the F3 Exicon with the word quarter in it… Quarter Pounder
Starting at a light pole, run to the next light pole then 25 Mike Tysons
Run back to first light pole, then run to the second light pole then 50 Flutters
Back to first light pole, then run to the third light pole then 75 LBCs
Back to first light pole, then run to the fourth light pole then 100 SSH

Mosey to the front of the turd shack.

Some people think that Ebenezer Scrooge is
Well, he’s not, but guess who is?
All three Stooges

Triple Triangle for the Stooges
Run to first corner Monkey Humpers x 30
Run to second corner for LBCs x 30
Run to third corner for CDDs x 30

The counts got a little fuzzy (Q fail) but round 2 cleared it up
Run to first corner Monkey Humpers x 20
Run to second corner for LBCs x 20
Run to third corner for CDDs x 20

Repeat a third time with a count of 10. Shemp was mentioned at some point so we did one more round with 30 Squats at the three corners for the forgotten Stooge

So many Jews are in showbiz
Tom Cruise isn’t, but I heard his agent is
Tell your friend, Veronica
It’s time you celebrate Chanukah
I hope I get a harmonica
On this lovely, lovely Chanukah
So drink your gin and tonic-ah
And smoke your marijuani-khah
If you really, really wanna-kah
Have a happy, happy, happy, happy Chanukah

To get smoked on the way back, we sprinted to the next light pole and then 5 merkins. Rinse and repeat to the front gate.

Mosey to the flag.

Site Q called Oblique Crunches x 8 on each side as a final Chanukah gift to the PAX.

Announcements
2nd F lunch, 12/20 Hickory Tavern @ The Pub site in SOGA
Beer Mile 12/30 (I believe)

Prayer Requests
Simpson family
Greg Deals (F3 Wimpy), his mother passed
Buss family, Dan lost his wife Michelle to pancreatic cancer
EZ Rider’s son

Prayer to take us out

Until next time…

What exactly would you say you do here?

November 27, 2023 / / 0 Comments

As Site Q at The Sandlot, YHC tries to take the Q from time to time. PAX have been great at stepping up so taking Q this last Monday in November was by choice and not necessity. Little did the Site Q know that this was an unannouced audit. Former Sandlot Site Q and current 1F Q, Flintstone, was part of the PAX shaking off the calorie cobwebs from a long holiday weekend. This felt a little like the two Bob’s from Office Space showing up to see how things were running at the the premiere Monday SOGA AO. “What exactly would you say you do here?” He did such a great job leading this workout for so long, and I’m sure he wanted to make sure we hadn’t let things go downhill.

0530 so let’s get going

Warm-up
SSH IC x 12
Merkins IC x 10
LBCs IC x 12
Imperial Walkers IC x 10

The Pledge

Mosey to the top of the parking lot in the park.

Quick background on the design of the weinke. While watching in horror and embarrassment at what was taking place on that ill-kept football field in Raleigh on Saturday night, YHC tried to distract himself with thoughts of literally anything else. Thoughts of how to better condition this soft team led to the idea of running, lots of running.

Thoughts of using the islands in the parking lot to run suicides seemed a little much given the number of islands and distance involved. So we’d improvise to shifting suicides.

Run to the second island for 10 Merkins. Then, run back an island for 10 Reverse Crunches. Then, forward two islands for 10 Merkins. Then, back an island for 10 Reverse Crunches. Rinse and repeat until you reached the other end of the parking lot. That would be 100 Merkins and 100 Reverse Crunches. This two steps forward and one step back mirrored YHC’s favorite college football team (except it was more like one step forward and two leaps back the last couple of years).

Mosey down to the soccer fields. Here were’d run some Suicide Triple Nickle.
Start at midfield and run towards the sideline stopping at a line conveniently drawn on the pitch for 5 Mike Tysons. Run back towards the line at midfield. Run back past the first line to the sideline for 5 Jump Squats. Then back to the line at midfield. Rinse and repeat this 5 times.

We weren’t done though. Much like Kurt Russell playing Herb Brooks in the movie Miracle, the Q said, “Again!”

Another round of Suicide Triple Nickle with Seal Jacks and Plank Jacks.

“Again!” this time with PAX choice. Flintstone chose American Hammers and Maybelline chose Nolan Ryans.

Time to mosey back. After passing the turd shack, stop at each light pole for 5 Merkins. This continued outside the park and all the way back to Snoball’s.

Back in time for one round of Mary in which Winehouse chose LBCs.

Annoucements
Convergence/Christmas Party ($10 per person) 12/2
Beer Ruck 12/9
Beer Mile 12/30

Prayer Requests
Simpson family – Maybelline’s Co-worker, potential treatment
Bubba Sparxxx family
Jackson Hall
Kids as they finish the semester

Prayer to take us out.

Maybe it was the thoughts of concern for the prayer request, maybe it was the lack of blood flow to the brain after all the suicide runs, or maybe it was the distraction of the bright, flashing “OPEN” sign at Snoball’s, but YHC had forgotten the Name-o-rama. The 1F Q was standing there will his clipboard to call out the oversight. That will surely be a significant point reduction on the audit score. Hoping The Sandlot can retain the A rating.

Until next time…

Bringing My Wood to the Goat

November 16, 2023 / / 0 Comments

That got your attention didn’t it…

Bubba Sparxxx reached out about taking the Q at The Goat, and YHC’s first thought was, “I can’t do that. I post at The Pub on Thursday. I’ve always posted at The Pub on Thursday. I’ve never even posted at The Goat” Despite trying to find any excuse imaginable not to take the Q, YHC came up empty. And YHC is glad that was the case. Instead of developing a new weinke, YHC figured he’d just borrow the Lumber Yard weinke that was used the prior day at The Labyrinth, slightly modified to fit the AO.

YHC usually runs to The Pub on Thursdays, but The Goat seemed a little outside of the acceptable range for an on-foot arrival. By 0530, the circle was full of several familiar faces that YHC hadn’t seen in a while and some new ones that I’d read about in backblasts or heard about in mumble chatter. But one thing I did notice, the parking lot looked immaculate.

0530, let’s get going…

Quick disclaimer

Warm-up
SSH IC x 12
Merkins IC x 12
LBCs IC x 12
Imperial Walkers IC x 12

The Pledge

Mosey towards the park
Lunge walk across the bridge
Mosey towards the other bridge where (at the request of Dr Suess) we bear crawled across the bridge
Finally landing in the back parking lot

Since there were no repeats from the prior day at The Labyrinth, this would all be new to everyone
YHC called 4 x 4’s
4 AMRAP exercises, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Seal Jacks
Exercise 2 – Perfect-form Merkins
Exercise 3 – Imperial Walker Squats
Exercise 4 – Flutter Kicks

YHC likes the AMRAP setup for two reasons… 1) You don’t have to concentrate on counting so sometimes it helps foster mumble chatter and 2) You can concentrate on good reps and not feel like you have to rush through exercises so when your partner gets back you’ve knocked off some impressive total

After completing the first set, we moseyed around to find another parking lot which looked like the other end of our original parking lot
Another round of the 4 AMRAP exercises. Unlike The Labyrinth, this cut of wood would be a 2 x 4 because we were already running low on time so we moseyed back towards the park.

Stopped at the picnic shelter for another round of 2 x 4’s
Exercise 1 – Step-Ups
Exercise 2 – Dips
Exercise 3 – American Hammers
Exercise 4 – Derkins (didn’t do these the day before, one minute of those after the PF Merkins were awful)

Mosey around the park before one more round of the 4 Exercises to complete the 2 x 4

Feedback was given that the bridge was good for Karaoke, so that was done facing upstream across the bridge.
Since we didn’t switch sides half-way across, we did Karaoke back across the bridge still facing upstream.
Think we lunged back across the bridge.

Back at the flag with 2 minutes remaining.
Weed Killer called Peter Parkers
Gavel called Dying Cockroaches

And that’s time.

Annoucements
F4 Trail Run this weekend
Frisbee Tournament on Thanksgiving; Flintstone w/ the Q at The Goat
12/2 Convergence @ The Yank and Christmas Party

Prayer Requests
Tesla’s sister
Those facing holidays after losing a loved one
Prayers for our children
Turtleman
Montana

Prayer to take us out

Until next time…

It’s not hyperbole to say that I was blessed to have had the Q this morning. I often get into a posting routine and don’t get outside of my own little bubble. Don’t get me wrong, my Q at The Goat was nothing special or some courageous move. It just reminded me that sometimes you need to get outside of your comfort zone. Even stuck around for the post-beatdown Coffeteria where 6 of us talked buying cars, election politics, and hot princesses.

The Lumber Yard

November 16, 2023 / / 0 Comments

Thanksgiving is a week away, but you didn’t come here for any gobbledygook. Here’s what happened…

YHC arrived to find the Snoball’s light flashing “OPEN” which lit up the gloom. 0530. Let’s get after it…

Warm-up
SSH IC x 15
Merkins IC x 12
LBCs IC x 15
Imperial Walkers IC x 12

The Pledge

Mosey to the ballfield building by way of the park maintenance shed.

YHC called 4 x 4’s
4 AMRAP exercises, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Seal Jacks
Exercise 2 – Perfect-form Merkins
Exercise 3 – Imperial Walker Squats
Exercise 4 – Flutter Kicks

Four rounds total. After each round, mosey around one of the ball fields with the first run being around the two fields in the back.

Mosey to the picnic shelter near the playground.

Time was short so this set of lumber would be 2 x 4’s
2 AMRAP exercises done twice, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Step-ups
Exercise 2 – Dips
Exercise 1 – Step-ups
Exercise 2 – Dips

Mosey back to the flag.

Announcements
F4 Trail Run this weekend
Frisbee tournament on Thanksgiving; appears all AOs are open at normal 0530 time
Convergence @ Yank and Christmas Party on 12/2

Prayer Requests
Simpson family
Turtleman and family
Huck
Jackson Hall
Everyone with sickness going around
Maybelline’s cousin

Prayer to take us out

Until next time…

Seven Step Program

November 10, 2023 / / 0 Comments

When Sister Act reached out about taking a downtown Q, YHC knew it couldn’t be a lightweight weinke. It needed to be something that would be tough but also foster the mumblechatter that is so valued Downtown.

YHC arrived to find a few PAX waiting and several other screaming into the parking lot close to time. 0530… so let’s get after it.

(Very) brief disclaimer
Warm-up
SSH IC x 12
LBCs IC x 12
Merkins IC x 12
Imperial Walkers IC x 12

The Pledge

Let’s Mosey towards the bridge. YHC knew that Whoopee was doing the Chad1000 at Bess that morning so the plan all along was to incorporate as many step-ups into the workout as possible.
We stopped at the planters over the bridge for just that opportunity.
Step-ups – 25 each leg

Mosey towards the parking lot across Long Avg below the stairs. Time for what I named Stairway to Seven. Not step-ups, but we did go up steps.
Partner up – Partner 1 does the exercise AMRAP (not the missle system) while P2 runs up the stairs, across, and then down the other set of stairs. Once P1 returns, P2 runs while P1 does same exercise. 7 trips up the stairs for each partner
Round 1 – Seal Jacks
Round 2 – Squats
Round 3 – Flutter Kicks
Round 4 – Perfect-form Merkins
Round 5 – Calf Raises w/ Morrocon Night Clubs
Round 6 – Big Boy Sit-ups
Round 7 – Burpees
Then, Burpees until all groups were done

Mosey back over the bridge. First time through, Wirenut mentioned there were bars that were perfect for pull-ups. Great idea.
2 by 2 like Noah and the Arc, the PAX would do 5 pull-ups each while everyone else did Step-Ups at planters on bridge.
When all pairs had finished, YHC decided we needed another run of that. So we repeated down the line again. Just to note, a little better the second time, but not much.

Mosey to the parking deck. PAX would do 10 count of each of 7 exercises from Stairway to Seven. So…
Seal Jacks x 10
Squats x 10
Flutter Kicks x 10
Perfect-form Merkins x 10
Calf Raises w/ Morrocon Night Clubs x 10
Big Boy Situps x 10
Burpees x 10 (5 were called, but Q gave into peer pressure to not seem weak)

Mosey up stairs and around to next floor. Repeat of 7 exercises x 10.

Mosey up stairs again to top floor. Time only allowed for 10 burpees.

Mosey back to the flag. Flutter Kicks until a false stop was called with 20 seconds to go. As to not cheat anyone, 2 burpees were called. Time…

Announcements
Post tomorrow to honor Veteran’s Day – Hero WODs at each AO
11/18 F4 Trail Run – see Freight
Thanksgiving – Ultimate Frisbee @ 0700
Christmastown 5k – see Broke
12/2 Christmas Party and Convergence @ The Yank

Prayer Requests
Flintstone’s son
Montana
Turtleman and family
Southern Bell’s son
Safe travels in upcoming weeks
Jackson Hall, praise that tumor appears to be shrinking
Wirenut’s mom
Pallbearer’s son

Prayer to take us out

Until next time…

Choose Your Hill

October 29, 2023 / / 0 Comments

Almost every route at The Pub involves a hill or two to climb. Not a great deal of flat Earth in SOGA. The question going into Thursday was which hill would we climb.

Another perfect morning for running at The Pub. YHC arrived to find the PAX ready to go.

The route was announced… YHC considered the Defib route which would involve the Gut Check, but we went with what YHC refers to as the “Wachovia” route or the Wells Fargo route backwards.

The Pledge.

All PAX completed the hill climbing challenge.

Gaston Day School Rd / Armstrong Park Rd / Armstrong Park Dr / S New Hope Rd / Lee St / E Perry St / Armstrong Park Rd / Gaston Day School Rd

Announcements
Christmas Party 12/2
F4 Trail Relay
24 Hour Run
Christmastown 5k – see Broke, don’t register through official channel
Ultimate Frisbee – Thanksgiving
Chad 1000 11/10

Prayer Requsts
Brandl family
Maybelline’s coworker with cancer
Turtleman
Lewiston, ME
Blakney Family

Prayer to take us out.

Until next time…

Reverse 66

September 29, 2023 / / 0 Comments

Site Q figured it was about time for YHC to take his turn at kicking off everyone’s work week. It went something like this…

During the brief disclaimer, YHC made an offhanded comment that we’d see what we could come up with. This was taken by some of the PAX to mean that YHC didn’t have a plan. This was both hurtful and untrue. YHC would work this emotional distress out by beating down the PAX the way the Q was beaten emotionally.

Warm-up
SSH IC x 15
LBCs IC x 15
Morrocon Night Clubs IC x 15
Imperial Walkers IC x 15

The Pledge

Mosey to the park

Stopping at the top of the parking lot, we did the Reverse 66. From previous workouts, YHC knew there were exactly 11 islands in the parking lot. Instead of a 1, then 2, then 3 count at each island, the PAX would start at 11, then 10, then 9, working down to 1 at island 11. Amazingly the math still works out to 11s. The exercise… Perfect form merkins. This was well received.

Mosey to the shelter for some picnic table work
Step Ups x 50 (25 each leg)
Dips x 10
Mtn Climbers x 10

Step Ups for 1 minute
Dips x 15
Mtn Climbers x 15

Step UPs for 1 minute
YHC had planned to go back down to 10, but a PAX said Dips x 20. Didn’t want to look soft, so Dips x 20 it would be
Dips x 20
Mtn Climbers x 20

Mosey to the soccer field behind the playground.
Four Core-ners
Corner 1: Crunchy Frogs x 10
Corner 2: Crunchy Frogs x 10, Flutter Kicks x 20
Corner 3: Crunchy Frogs x 10, Flutter Kicks x 20, Dying Cockroaches x 30
Corner 4: Crunchy Frogs x 10, Flutter Kicks x 20, Dying Cockroaches x 30, LBCs x 40

Time to run it back with Non-Stacking Reverse Four Corners. This was met with silly chatter and questions, but if you think about it, it’s pretty clear
Corner 1: LBCs x 10
Corner 2: Dying Cockroaches x 20 (YHC may have said Crunchy Frogs which caused more confusion and silly chatter, but YHC was probably just thinking about the complaining that was coming with 40 Crunchy Frogs)
Corner 3: Flutter Kicks x 30
Corner 4: Crunchy Frogs x 40

Mosey back towards the flag

At some point stop at the light post for Squats x 5. Did this a couple of times on the way back.

Made it to the flag at 0615

Annoucements
Sandlot and Labyrinth need Qs in October
Half Marathon Ruck 10/21
IPC Relay
Shirts available for Storm and Ruck

Prayer Requests
Turtleman
EZ Rider family
Watt’s Up’s niece’s son Charlie

Prayer to take us out

Until next time…

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