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-8 minutes of In Cadence Exercises to warm up the Pax and pour out some Kool-aid of how we count and why we count. #Headcount (30 shall begin…) explain why we count off.

Indian Run..two columns to Jordanville Road and back around to the auditorium steps back to the football parking lot.

The Thang #1 (Partner Escalator)

Find a Date and do: 20 Merkins, 40 Sumo Squats, 60 MTN Climbers, 80 CDD on the four corners of the parking lot. Feel free to split them up between the partners to encourage camaraderie and assistance. Work your way back down the escalator.

Hand off to RunOff

Indian run back to the shovel flag Pair off and DORA style AMRAP: Station A – Lunges L, Lunge R, Squats, Jump Squats Station B- Run up steps 15 Dips, run over to 2nd rail 15 LBC’s down stairs to your partner.

Mary: Circle up at flag

  • LBCs

  • Flutter kicks

  • Box Cutters

  • American Hammers

  • Stretch it ou

Q Source – ““Go back to Pharaoh, the king of Egypt, and tell him to let the people of Israel leave his country.” “But Lord!” Moses objected. “My own people won’t listen to me anymore. How can I expect Pharaoh to listen? I’m such a clumsy speaker! ” he said to him, “I am the Lord! Tell Pharaoh, the king of Egypt, everything I am telling you.” But Moses argued with the Lord, saying, “I can’t do it! I’m such a clumsy speaker! Why should Pharaoh listen to me?”” Exodus 6:11-12, 29-30 NLT “Then the Lord said to Moses, “Pay close attention to this… . I will make you seem like God to Pharaoh, and your brother, Aaron, will be your prophet. I will make Pharaoh’s heart stubborn so I can multiply my miraculous signs and wonders in the land of Egypt.” Exodus 7:1, 3 NLT

Sometimes we have to face our fears and doubts in order to achieve greater milestones in life!


 Today we planted the #shovelflag deep within the Golden Town Soil.

The Thang That Surely Happened:

Circle of Trust:
 Mudslide, Etch-a-Sketch, General Tso, Omaha (FNG: Timmy Lee), Water Boy (FNG: Andrew Brown), Lights Out (FNG: Scotty Brown), Runoff, Tag Team, Peach, Grass Patch, Wonton, Band Saw (FNG: Jerry Dudley), Rebar, Spot Tail, Laytex, Gold Rush (FNG: Hunter Jenkins), Magnum, Woody (FNG: Jack McEowen), Good Cents (FNG: Garret Gasque), Goldberg, Super Dave, Raid, Bluegrass, Big Love, Big Wheels, Preach, Patches (FNG: Jonathan McAllister), Postal, Straplock, Saved By The Bell, Podcast, Pert Plus, HoeDown

Submitted by:
 Run-Off & Hoedown

One of the top five questions men ask is, what should I expect from a F3workout? That’s a great question, and to be honest the answer is “whatever the leader asks us to do.” That is one of the best aspects of our workouts.  They never get old, stale or out of date. The leader for the day, the Q as we call him, can (within certain peramters) decided what we will do as long as he himself is willing to lead us through it. We have a saying, “if you can’t do it, don’t Q it.” There is no clipboard wielding meat head who is taking your money and barking orders. You will expereince a man leading you through what he feels will make the group better. Watch this video for a look inside a typical 45 minute workout routine.