AO: Blacktop

When: 01/27/2023


Number of Pax: 10

Pax Names: Brad Pitt, Clinch, Coco, koi, Nesquik, Spaceballs, Topless, Turtlehead, Vanilli, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt


Mosey through two parking lots. Circle up for Mission Statement 5 Burpees (all burpees are 6 count), First Core Principle “Free” worth 5 Burpees, Open to all men worth 5 Burpees, Always Outside worth 5 Burpees, Led in a rotating fashion worth 5 Burpees, Always end in a COT worth 5 Burpees. Mosey….

The Thang:

At the Church sign wall:

10 (8 count) dips

20 left leg step-up knee raises

15 regular dips

20 right leg step-up raises

15 regular dips

20 Monkey Humpers

Mosey back to parking lot for some pulsing lunges, left side straddles, and right side straddles. Mosey back doing high knees and butt kickers.

Circled up for some arms and core:

10 ranger merkins (8 count slow)

10 BBS (thumbs on collarbone up with slow 4 count returns)

10 Wide Merkins (8 count slow)

10 American Hammers (slow 4 count)

10 Diamond Merkins (8 count slow)

Mosey to south parking lot:

Partnered up for some fun doing pull-ups with the short rods. Partner 1 lies on their back and holds the rod in both hands straight up from their shoulders, partner 2 stands over them and grabs the rod next to their hands and braces as partner one does horizontal pull-ups. (Switching places after each set.)

20 first round

15 second round

10 third round

Lined up for some intervals:

Sprint to first light pole and mosey back to start.

Sprint to second light pole and mosey back to start.

Sprint to third light pole and mosey back to start.

On our six for some core work.

Each pax calls a core exercise .  (Lbc’s, 6 inches, Freddie Mercury’s, J-Lo’s, Box Cutters, …. Until time ran out)

Prayer Requests:

Spaceball’s Parents, Brad Pitt’s Brother in law, Koi’s Brother, Unspoken


F3 has demonstrated some real community to fellow pax in need. Examples given during COT were only scratching the surface. This is something I want to be a part of. Thank you for being there this a.m. I really enjoy working out with you all.

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