January 8th, 2020 By Kojak

Thank you for making my first Q experience a very enjoyable experience…you guys were awesome…and you kept me honest on my mistakes (learning opportunities ) and WE made it work.

 

I tell you I rolled in about 5:20 AM and there was Tug Boat in his car waiting for me already and smiling at me…and then all these cars started to pull in …I must confess, my nerves went up a bit lol…a big showing of support from my F3 Brothers…11 in all …thank you again

4-wide – Hop hunter – Big blue – Hokie Pokie – Guinness – Gig em – Shooter – Tug boat -Willie – Terrible towel – Kojak – Porto (hoping I have all and the right names)

4 stations were used Parking lot / tennis courts / THE Bridge (Porto’s foot injury demon) and picnic table area…4 rounds were made, and we were going to attempt a fifth, but someone (not to be mentioned) planted the seed of putting away the stamps earlier (thank god) and I gladly agreed.

How it all went down: Warmup / CoP

Jog around the parking lot (twice)
High Knees
Karaoke Left
Karaoke Right
Lunge Walk

SSH / 20
IST / 20
Cotton pickers /20
Windmill / 20

The Thang (Porto’s initiation @Q)…. 4 stations x 4

Station1 (parking lot) Muscle build with blocks

IC Curls 20 X 3
IC Air Presses 10 x 3
Skull Crushers10 x 3

Mosey over to station 2 (tennis Court) abs & things

WWII / 10 x 4

Russian Twists / 20 x 4

Mountain Climbers / 20 x4

Merkin / 20 x4

Mosey over to Station3: bridge work (Porto’s demon )

Muscle ups 10×4

Squats 20 x4

Station4 / table area / Bench work

Dips 20×4

Steps ups 20×4

Incline push up 20×4

Mary:

LBC 20

Freddy Merks 20

Low dollies 20

Flutter kicks 20

Prayers: For Shooter’s friend deployment to Iraq, for our troops, for the F3 fellowship and our families, for world leaders to make the right decisions and cooler heads to prevail and prevent drastic decisions to be made on current Iran / US conflict…

Afton

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