Total count: 8
PAX: Jingle, Special K, Kramer, R-X, R2, Bing, FIZZ
FNGs: None
Other PAX: None
Warmup: Cantina Hops (SSH) x24 Imperial Walkers x24 Gravel Pickers (Saber Grabs) x10 Jar-Jars (goof balls) x20 Force Foot Push(Heels to Heaven) x15
Leila Hides the plans to Death Star in R2-D2 to take to the rebel alliance. So to honor his bravery, we are doing R2-Dora2’s
Get a partner and a stone and head to field: R2:
Han Solo helps them escape by going into light speed. We decided to honor him by doing a Kessel Run. Partner PAX held Rock overhead and walked while other PAX ran around them. Switch every 30 seconds until back to court. (AKA, Rebel headquarters)
Luke is shown his powers in the force and begins his training to become a Jedi. So we had lightsaber fights!
Light Saber Battle: 2/3 wins. First to hit with noodle takes round. Loser does 20 BBSU. Jedi Master: FIZZ!!
Use the Force: Pax will run from one side of the court to the 3 point line on the other and, without stopping, had to throw the ‘bomb’ into the vent port of the Death Star (hoop) to blow it up. Make it: no punishment. Miss: 5 Death Stars
Cot:
The 4th be with you it May
Total count: 12
PAX: Blue Steel, Dad Joke, Lightning, Vogue, Milton, Duty (Scott Nelson), McFly, SOL, Chocolate Box
FNGs: None
Other PAX: The Artist
Warmups 9 burpee penalty for only 2 HCs. 11 present 30 SSH 20 Imperial Walkers 10 Copperhead Squats 10 Peter Parkers
Serpentine Run to Echo Chamber. Last guy in line runs the football to the front of the line in serpentine fashion. The football gets passed backwards down the line until the 6 has it then repeats the serpentine run. If the ball touches the ground, everyone does 5 burpees.
At Echo Chamber, we did a merkin circuit. 10 each of the following: regular, werkins (wide angle), ranger (or diamond if your Milton), then diamond. Hold plank after that until pax volunteered to Q the next 2 weeks at Baywatch. Blue Steel will take next week and Buddy the Elf was going to take the following week, but remembered he’ll be in Brooklyn that weekend for his anniversary. Who goes to Brooklyn for their anniversary??
Continue the Serpentine run to the beach.
At the beach, we do our pregame football warmups with the following:
Fast feet and Up Downs. 10 rounds.
Form Tackling and fireman carry
Buddy Bear Crawls.
Break into to teams for a great game of Ultimate Football.
We reserved the last 8 minutes to enjoy the ocean. It was nice!
Serpentine run back to the park.
At the tree, we circled up. YHC spun the ball. Whoever the ball pointed at was it and had to pick up the ball and try to hit someone with the ball. If you got hit, you had a 5 burpee penalty. YHC got out as quick as he could so I’m not sure if SOL hit anyone. It sounded like he was taking guys down left and right though.
COT: 10 year reunion is coming up. Register before May 10 to get your shirt. Thanks for letting me lead and if anyone wants the Q on May 18th, get on the calendar. Looking forward to Blue Steel’s Q next weekend.
Go earn the day today boys and find someone you can be a light for. - Steak Knives out.
Total count: 7
PAX: Phanatic, Goggles, Munster, Rooney, Steel Plates, Snowman
FNGs: None
Other PAX: None
Mission / Principles / Credo / Disclaimer
Count-o-rama: 6
Warm-ups SSH Imperial Walkers Gravel pickers Albatross wings
Mosey to playground
Thang:
One for each trilogy: Pair up. One partner runs as timer, the other does exercise. 4 minutes each segment
OG Trilogy Timer: run to soccer goal and back Episode IV - Merkins Episode V - LBCs Episode VI - Squats
Mosey to the swings Timer: crawl under bridge and run around obstacle The Prequels Episode I - swing pull ups Episode II - Rosalitas Episode III - Lunges
Mosey to the picnic tables Timer: bear crawl around playground Doras - The Sequels Episode VII - Dips Episode VIII - American Hammers Episode IX - Calf Raises
Bonus movies: Rogue One - One Burpee Solo - One Burpee
Count-o-rama: 7 (+Steel Plates)
Name-o-rama
Circle is Trust Prayers / Praises / Announcements
Phanatic in 3rd round of interviews for Virginia sheriffs position will hear back June 10th. Thanks to F3 PAX for references
Encourage PAX to reach out to guys they haven’t seen in awhile
F3 Cape Fear 10 year anniversary coming up. See #mumblechatter for details
Best wishes for Goggles (Phanatic’s 2.0), his last workout before heading out to Texas A&M
It was an honor and privilege to lead.
Closing Prayer
Total count: 3
PAX: R-X, The Mountie
FNGs: None
Other PAX: None
yoga warmup
onto the beach for: complete rounds of 50-40-30-20-10 reps of merkins big boys squats
run to the dune and back between rounds with a couple swims mixed in.
next up: 2 pax hold plank, 1 runs to dune and back, x3 rounds 2 pax hold AL gore, 1 runs to dune and back, x 3 rounds
beautiful calm morning on the beach, with lots of folks enjoying the sunrise.
Had a meaningful COT where I shared a personal struggle. grateful for you guys!
Total count: 9
PAX: mr.kotter, Vandelay, Tom Sawyer, Steak Knives, Teach, blood donor, Raygo, Atomic Wedgy
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: MANION HERO WOD: 7 Rounds For Time 400 meter Run/shuffle with ruck 29 Back Squats
YHC brought an assortment of coupons to squat with: 115 lb barbell 85 lb barbell 70 lb sandbag 2x30 lb dumbbells
PAX didn't bat an eye at the fancy coupons and chose to use their sandbags or the 30 lb dumbbells.
COT Steak Knives blew through the workout without a bead of sweat. PAX discussed a renaming of BD to Ball Gag Respect to Atomic Wedgy and Ball Gag for coming out to Fuel Depot before they get crushed at GTE this weekend. Prayers to those that died serving our country, and to the family members left behind. Thanks guys for grueling through this Hero WOD with me!
Total count: 12
PAX: Blackout, The Mountie, Whaler, Special K, Jingle, NAPA, R-X, Lightning, Dogwood, Buckeye, Gumby
FNGs: None
Other PAX: None
The Dirty Dozen on a casual Friday run/ruck at Starbucks-Monkey Junction. No walkers today as everyone’s motivation was at an all time high. Everyone even turned it up a notch when we attempted to escape the smell of what could only be described as the stench of a dead body mixed in fertilizer (if you were there then you know). You never know what you’ll encounter while working out with the Screaming Eagles ???? Apologies to Gumby for getting cut out of the photo. Not pictured but definitely not forgotten ❤️❤️ F3 #morethanaworkout ????????
Total count: 17
PAX: RoundUpOne, E6, Captain Jack, Chernobyl, Burning Man, Mile High, U071SCQ3L5T, Drip, Salty, U071VA4NW6N, morpheus, DadBod, Old McDonald, Flight Nurse, Bartman
FNGs: Kawasaki
Other PAX: None
Warmup: Seal Claps x20 Ass Kickers x20 Gravel Pickers x10 Heels to Heaven x20
All PAX grabbed some form of coupon: Sandbag, Cindy, Kettlebell, or Dumbbell and circled up to share in a beatdown.
How it worked: Each round had 4 exercises within that were repeated in 30 second cycles for 10 minutes total. After completing the 4th exercise, all PAX would rotate to a new weight to use.
Round 1: Curls, Gobblet Squats, Merkins, BBSU
Round 2: Overhead Press, Planks, Grave Diggers, LBC
Round 3: Clean and Press, Swings, Burpees, Freddie Mercury
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 5
PAX: Dollarweed, Rip Rap, Chardonnay, Sparky
FNGs: None
Other PAX: None
Mission / Credo / Disclaimer Light warmup
Rip-Rap and Chardonnay ran to the hills for some intervals. Dollarweed and YHC are on the mend and Sparky and Kaia :dog: joined us for a 2.1mi ruck around the surrounding neighborhoods
Countarama: 5
CoT
It was a privilege to lead
Total count: 7
PAX: EOM, Omar, The Alchemist, Pledge, GTA
FNGs: None
Other PAX: Total Eclipse
EC: 2.75 mile ruck me and GTA
Warmorama: -pebble pickers -Imperial walkers -SSH -Abe Vigodas -hillbillies
Thang 1:Reflection -go for a stroll through the park. Choose a pax to tell an exercise they have enjoyed and one they have disliked. We will do 24 reps of each while running a mile.
Thang 2: Mirror -spread out in parking lot. All start doing their least favorite exercise. One bear crawls to the next person and starts to do that persons least favorite exercise.others do there least favorite until persons gets to them to switch. We’ll do a round or two of this then switch to favorite for a round.
If time remains Bring Sally up with Merkins!
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Total Eclipses travels to see family in Houston. Omar healing up.
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-Coppertone at Healing Place looking for ride to Saturday’s workout.
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA
Reminder: “When you are fueled by purpose you find the excitement in the mundane and the extraordinary in the ordinary!”
Total count: 6
PAX: Oaken, R-X, R2, Allman Joy, Chernobyl
FNGs: None
Other PAX: None
WARMARAMA SSH, Gravel Pickers, Copperhead Squats, Toy Soilders, Hillbillies, LBAC,
THE THANG Tried to find the best location to play cornhole. Carried coupons around in search of it. Once we found a place to test out, we did a circuit workout (Chest Press, curls, Overhead Press, bent over rows, grave diggers, ab stuff, etc) Rotated through tosses, misses= burpees, board points=merkins, in the hole you got to give the other thrower 10 of an exercise)
COT ASS Challenge, 10 year anniversary
Total count: 8
PAX: letc, NAPA, Sister Act, Pixel Pusher, Bartman, E6, O’Neil
FNGs: None
Other PAX: None
Warmarama with SSH, grav pickers, and Imp walkers. Headed up MacMillan to Park, down park to Empie, lollipop’d the park and headed back down same way we came. Ran pretty fast for old guys with O’Neil in the mix. Sub 9! COT keep searching out the 6 in our lives.
Total count: 6
PAX: Special K, Tom Sawyer, Kramer, hoveround
FNGs: None
Other PAX: Hambone
6 Ruckers skipped the Warmarama to do a Chalkarama instead! We Rucked and Yucked around town while posting messages on sidewalks about F3 to come out and see what it’s all about!
Then returned for some Merry and a conversation with a local names Phil who wondered what ‘special operation’ we were performing with our Rucks on ????.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 4
PAX: 10 count, blood donor, Pledge
FNGs: None
Other PAX: None
Warmups:
SSH Abe Vigodas Copperhead squats Little arm circles Raise the roof
Main Thang:
Each pax draws a card and the group does the following exercises:
♦️♥️= shoulder press ♣️♠️= curls
then
♦️♥️= chest press ♠️♣️= skull crushers
Ended with a farmer carry around the parking lot.
COT:
Prayers for 10-count
10year anniversary of F3 Cape Fear
Total count: 5
PAX: Tiny Dancer, mr.kotter, Jingle, Crockett, Inches Short
FNGs: None
Other PAX: None
Warmup: Stretching movements while running towards wall outside of CFCC parking deck.
At the wall, we did BTTW and wall sits with over head claps. 10 count each.
We ran in Cardirico style to the old PPD building steps. Last guy in line drops off to do 5 merkins then runs to the front of the line.
At Old PPD steps, we did clock merkins. 5 in cadence merkins at the 12, 3, 6 and 9 o’clock positions.
Continue our cardirico run to the round about at the bottom of Cowan St.
Burpback Mountain Dora: Partner up and do the following exercises: 100 Burpees 200 Squats 300 double count flutter kicks.
Partner 2 runs backwards up hill on Cowan street until they reach the crosswalk. Run back to the round about and switch partners
Cardirico run back to Bijou park.
1 minute merkin 30 seconds controlled decline to the low plank position 10 second low plank hold 30 second controlled push back to the high plank position.
Tiny dancer led us in a cool down Broga session
COT: thank you for helping to test out the reintroduction of our downtown beatdowns. If you’ve never posted at a downtown bootcamp, there are so many fun things to do and these can be some of the best and most difficult workouts of the week. We’ll pause these popups in May to help support The Cool Runnings challenge, but I would love to do more of these popups downtown starting back up in June.
Reminder about 10 year anniversary week, June 7/8/9. Sign up to make sure you get a shirt, otherwise, you could get stuck with a schmedium.
Thanks for a great morning boys! Steak Knives out-
Total count: 8
PAX: Dogwood, hoveround, mr.kotter, niles, Allman Joy, Bartman, WNBA
FNGs: None
Other PAX: None
YHC and Teach had a good EC chat while we rucked. Teach had to head out before the main event.
Fellow PAX arrived at the appointed hour and we Rucked. Well, Mr. Kotter Ran.
Some Q Source Discussion, eye-roll worthy Dad jokes. Good Fellership.
COT
Announcements:
Cape Fear F3 10 Year Celebration coming up in early June!
The Waccamaw Fatmucket 10k Ruck on May 11th! See the #Ruck channel for details.
Prayers: Be with the families of first responders killed in the line of duty serving their communities, let us always be grateful for the world they provide for us.
Have a good Wednesday, y'all.
Dollarweed, out.
Total count: 5
PAX: Redline, Tombstone, Rawhide, Birkenstock
FNGs: None
Other PAX: None
5 highly motivated pax on a tour of Veteran’s Park with each pax calling out an upper body, lower body and core exercise as we moseyed around Veteran’s Park. Strong work by all in attendance ???????? Happy to see One Eyed Willie (Rawhide) back from his one day on the IR. Thanks to my F3 brothers for showing up
Total count: 6
PAX: blood donor, Goldfinger, Buddy the Elf, Inches Short, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
lifting warmup ruck up and head to the beach with sandbags 5 rounds of: 5 merkins 5 deadlift 5 cleans 5 press 5 lunges each leg walk ~2 access points between rounds, got close to the pier.
clean and toss up the giant beach to the exit point, with a quick heavy ruck back.
4 for a quick swim 6 for coffee
How do we model healthy phone/tech usage for our children when we are stuck on gadgets all day?
grateful for you all, fun way to start the day.
Total count: 14
PAX: Pixel Pusher, Jingle, Steak Knives, Dixie Chick, Chernobyl, Washed Up, Gump, Raygo, Crockett, morpheus, Fresca, Overbite, Captain Jack
FNGs: None
Other PAX: None
LLP Ladder 4/30 Warmarama 14 PAX - 3 HCs = 11 burpee penalties Side straddle hops x 20 Good mornings x 10 Hill Billies x 15
We then headed out to the outer loop for a ladder with exercises at each bench. First bench do first exercise. Second bench do 1st and 2nd exercises through all 10 benches.
Total count: 7
PAX: 10 count, Chop Shop, EOM, The Alchemist, Sparky
FNGs: None
Other PAX: Total Eclipse
One Punch Man
Warmarama:
SSH IC x 30 Toy Soldiers x 15 Maniacs IC x 20 Peddle pickers IC x 15 Merkins x 10 Stretching
The Thang:
Mosey to the other parking lot. Complete the following exercises by completing 20reps on one side and then running to the other parking lot and completing 20 more reps until you reach 100 and then go to the next exercise:
Merkins x 100 Big Boy sit-ups x 100 Squats x 100
Returned to the AO and do some light stretching to end the workout.
COT:
Cap Fear 10 year anniversary
Total count: 12
PAX: Raygo, Washed Up, Bambi, blood donor, Liberty, Old McDonald, Wahlburger(Kyle Kinder), Ta-Da, Oaken, Crockett, RoundUpOne
FNGs: None
Other PAX: None
Warmups: Wojo Side Shuffles x 20 Good mornings x 5 Hillbillies x 20 Chain breakers x 10 World’s greatest stretch.
Jog around the school and track to the stash of coupons.
The Thang
The Baby Barbarian: Each pax will take turns on the coupons. Put on the ruck, tire harness, and grab the kettlebells. Walk from one end of the parking island to the other and back.
The other pax will do the following.
Bear crawl to the cone. Wait for the 6 and crawl bear back.
Inchworm merkins to the cone. Wait for the 6 and reverse inchworm back.
Broadjump Burpees to the cone. Wait for the 6 then burpee jumpbroad back to the start.
Crab walk 5 paces, do a big boy situp. Repeat to the cone. Wait for the 6 then reverse back.
Lieutenant Dans to the cone. Wait for the 6 and reverse back.
Alternate Sneaky Gorillas and 5 monkey Humpers to the cone. Wait for the 6 and reverse back.
Repeat cycle until 0610
COT: Bambi shared his journey with F3
Reminders about F3 Cape Fear 10yr anniversary. F3 Scholarship. Prayers & praises to Blood Donor, Nomad, and Atomic Wedgy for their upcoming GTE. Go get ‘em boys!
Thank you for the opportunity to lead today. -Steak Knives out
Total count: 7
PAX: Kingpin, Matt Foley, Tombstone, Teachers Pet, Rawhide, R-X
FNGs: None
Other PAX: None
7 pax for a grueling run around CB. 3 ultra elite runners even came for EC and got 7+ miles. Good to see Kingpin back in the gloom and big shoutout to RX’s daughter on turning the big 17. Not sure how that’s possible since RX doesn’t look a day over 20. And last but not least prayers for one of our injured brothers Rawhide, aka One Eyed Willie. Thinking about you buddy. Please reach out to him for details. ????☠️ ????️ ????
Total count: 10
PAX: Nomad, Sunrise, Chips, Tartan, Tracker, Mint Julep
FNGs: None
Other PAX: Cola, Da Rock, Torpedo
Warm-o-rama: 20 Raise the Roof 5 merkins 10 Imperial Walkers 4 merkins 10 Good Mornings 3 merkins 10 Hillbillies 2 merkins Had to move b/c a car was leaving, cutting warm-o-rama short
The Thang: 11s with Lt. Dan Inch Worms and Single Stiff Leg Toe Touch in between each we traversed doing either bear crawl, side lunge, backwards jog, side shuffle, crab walk.
Mosey over to docks hold people's chair until the 6 arrives.
Once 6 arrived with continued to hold people's chair while they shared who EH'd them, What keeps them coming out, and how they got their name.
Our sixth man was MINT JULEP!
Did one more count-o-rama, and the 6th man in that was DA ROCK!
Thanks for sharing your story with us!
Mosey back to AO
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 2
PAX: Rip Rap
FNGs: None
Other PAX: None
Warmarama:
SSH Imperial Walkers Chain Breakers
the Thang:
4x Rounds:
Finished with an Extended Mary of assorted exercises.
COT: Be with Ripraps extended family as they travel home today Be with all of us and keep us motivated and moving towards our goals
Happy Tuesday, Y'all.
Total count: 8
PAX: Munster, Wapner, Pledge, Garth
FNGs: None
Other PAX: Total eclipse, Omar, Boogie
Ran the big bear loop with some timed interval running from a 7:30-9:00 mile.
Total count: 3
PAX: Drip
FNGs: None
Other PAX: Coppertone
EC: 3 mile ruck
Warmorama: -Chain breakers -Imperial walkers -SSH-50 -seal claps-25 -press hops-25
Thang 1: why’s it gotta feel so heavy! -each stone represents a struggle: pornography, street drugs, gambling, prescription drug abuse, choose your poison! -next choose a partner fur we cannot face these demons alone. -100 shoulder the stones -200 shoulder press -300 chest press -on shoulder the stone just go back and forth with your partner. -other two exercises partner will run parking lot loop to the hopelessness and despair big stones. Shoulder two times then take over reps.
Thang 2: Our burdens slow us down. -get a new partner one carries that big stone of hopelessness or despair around the parking lot while the other goes and shoulders all 5 of the addiction stones. They then run to take their brothers burden. -we’ll do this until time runs out. 15 solid minutes!
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat!
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-Coppertone at Healing Place looking for ride to Saturday’s workout.
-4/1/24 F3 Cape Fear Foundation scholarship application went out. $3,000 this year! DM me for the application! Last day to turn it in is 5/1/24.
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: TBA
Reminder: “When you are fueled by purpose you find the excitement in the mundane and the extraordinary in the ordinary!”
Total count: 10
PAX: SOL, Jingle, E6, Bartman, Sister Act, Tiny Dancer, mr.kotter, hoveround, DadBod
FNGs: None
Other PAX: None
Warmarama Runners ran Ruckers rucked Cot: 10 year in June Shirt deadline soon Goat ruck- much respect SOL- puppy life Rounds immediately after Dadbods wife
Total count: 17
PAX: letc, Hush Money, Overbite, Flight Nurse, SEAHORSE, Buddy the Elf, Wahlburger(Kyle Kinder), Atomic Wedgy, Fresca, blood donor, Showboat, Inches Short, Leroy Brown, Burning Man, Mile High, Big Sky
FNGs: None
Other PAX: None
Warmups Seal Claps: 20 IC then 10 silent count 5 good mornings 20 Imperial Walkers 10 Chain Breakers Worlds Greatest Stretch
The thang
RSTs 3 minute AMRAP 5 rows 5 kettlebell swings 5 thrusters Plank 1 minute for rest Repeat 3 times
Rifle Carry to the playground
3 minutes of Jumping Bear Thrusters 1 minute plank rest between sets Repeat 3 rounds
Rifle carry back to AO
Build a thruster 1 Row 1 Deadlift 1 KB Clean 1 KB Hang Clean 1 overhead press 1 Rotational Press
3 minute AMRAP 1 minute plank rest Repeat 2 rounds.
COT: 6th man: Buddy the Elf shared his journey with F3.
Thank you to all who attended The Goat Ruck this weekend. Reminder about F3 Cape Fear 10 year Reunion and F3 Scholarship. Praises to Wahlburger and Atomic Wedgy for sharing their story with our COT this morning. Thank you to Inches Short for his reminder about how fragile life can be.
Let’s make the most of our opportunities today, boys! This world needs us and we have the tools to make someone’s day better today. Thanks for the opportunity to lead. Steak Knives out-
Total count: 7
PAX: THE HOFF, Redline, hooch, Hoosier Daddy, Matt Foley
FNGs: None
Other PAX: Oh
Captain Jake wasn’t sure exactly where the workout would be when he first showed up at first however, a very cute FIA lady explained where they F3 guys would be
Warm-up Sidestraddlenhop Imp walkers Merkens Squats
Mosey to other parking lot near concession stand
Dora 100,200,300
Merkens Big boys Squats
Then BLIMPS ladder using four corners of parking lot 10 reps each.. cumulative
Burpees Lunge Imp walkers Merkens Plank jacks Squats
Then 7’s Using merkens and squats
Then COT And coffee with cream and sugar was served
Awesome being there at screamin eagle for first time
Total count: 7
PAX: 10 count, Dalton, The Alchemist, GTA, Home Goods, Tuco
FNGs: None
Other PAX: None
Warmarama The thang- attached in preblast Cot: Goat ruck- powerful experience 10 year F3 scholarship deadline may 1 Prayers for 10 count this week
Total count: 6
PAX: Kramer, Jingle, RoundUpOne, Bartman, Bedlam
FNGs: None
Other PAX: None
Mamba Monday 9 years of Napa
Welcome Mission Core principles
Warmaroma 9 seal claps 9 Mamba NC 9 imperial walkers 9 gravel pickers
Cindy Napa Nines Ladder to 9 count man makers Round 1 is (1) 9 block Mericans to 9 CFTGirls to 9 OHPress Take a lap Round 2 is (2) 8 block Mericans 8 CFTGirls to 8 OHPress Take a lap Round 3 is (3) 7 etc All the way to 9 rounds
1 -27 2-48 3-63 4-72 5-75 6-72 7-63 8-48 9-27
495 reps!
All pax crushed it so had time to Cindy Mary and end with 8 burpees
Grateful for the opportunity to lead. F3 has been a blessing and introduced a plethora of HIMs in my life to encourage, challenge, and for support. What an honor to share this time and place on Mother Earth.
COT