September 10th, 2017 By Fire Chicken

Our guest Q from Davidson bought some pain to Kannon while some concord/kannon pax were away running through the moutains of NC & VA for the BRR….Hawkeye introduced them to the Stairway to Heaven although I’m sure pax thought the name Heaven should not be included in that title.

Brisk morning beat down started with  mosey around quad, followed by 20 SSH, lunges and arm circles, then to parking deck for Tabata Heaven; 8 rounds of 40 second workout with a 20 second rest.
8 rounds of Burpees
Mosey 2 decks up
8 rounds of LBCs
mosey 2 decks higher
8 rounds of squats
mosey 2 decks higher
8 rounds of merkins
Mosey to top of deck
Then on to wall sits with air press, then stairway run down, up, and down, then balls to the walls, 30/60/90 degrees to wall, then mosey back to the green for “Mary Go Round”; Pax took turns naming their favorite ab workout and leading group through 10 reps until closure began at 8amsharp.

The Burg named FNG 2.0. Welcome Shooter!
Hawkeye renamed his son Woodcock to Dr. Love.

We closed with prayer requests including family members health and peace, victims of Irma, and brothers representing in BRR.
Q announced invite for all F3 brothers to run the Bonefrog Charlotte on November 18th as a team.

---