September 15th, 2016 By Hugo

25 men gathered this morning to participate and celebrate the QIC’s 1 Year Anniversary.  Disclaimer was given and we were off.

Warmarama

• SSH X 15
• WM X 15
• IST X 10
• Merkin X 10
• Mtn Climber X 10

The Thang

Mosey to wall on HC Pkwy

Muscle Ups X 10

Merkins X 10

Repeato X 2

Mosey to Wall on back side of school

Partner Up

Partner One BTW while partner two runs up hill and does CDD X 10

Repeato X 3

Mosey along back side of school – Short Bear Crawl on side walk

Partner Up at BB Goals

Partner Wheelbarrow half way switch

50 LBC’s

Lunge Walk back to first goal

Mosey to Guardrail on Shelly Ave

Partner Dips X 15

Partner Merkins X 15

Repeat X 3

Mosey to back of school

Partner Relay

Merkins X 100

LBC’s X 200

Mary

LF X 20 (Google)

Burpees X 10 (Tugboat)

Freddie Mercury X 15

PC X 10

The W X 15

COT and BOM

• Prayers with Genie’s family members
• SIRUS boot camp workout at Cox Mill Elementary tomorrow
• Skywalker Shirts available until 9-17
• Great work by all the PAX today.
• Today was a special day for QIC with it being my 1 year anniversary.  The first month or two of posting was tough on this old and out of shape body and there were times I wasn’t sure I was going to make it.  Your encouragement and motivation got me through.  As I said this morning, the F3 community has given me balance in my life and I am forever grateful.  Continue to encourage others to come and be a part of this brotherhood.  #thankful4F3!

Have a good day men

Highlands

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