AO: valhalla Q: Baconator PAX: Baconator, Fenway, Two Gloves FNGs: None COUNT: 3 WARMUP: John Wayne and mosey to No Hope hill THE THANG: No Hope Hill 30 minute Amrap 4 stations: 1&3 10 merkins/10 big boys 2&4 20 shoulder taps/10 iron cross ANNOUNCEMENTS: COT:
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: back-stop special bootcamp Burpee Merkins 🐻 crawl abs stations chest press Bernie sanders and fun time… ANNOUNCEMENTS: making sure you are looking at slack for updates🤓👀🤙 COT: Kathy, community and runt family
AO: valhalla Q: Fenway PAX: Two Gloves, Baconator, Backstop FNGs: None COUNT: 4 WARMUP: various stretching exercise. THE THANG: Two mile Ruck with Bible verse from the Book of Titus ANNOUNCEMENTS: prayers for Runt’s Mom COT:No matter what may be trying to confront you today , you have what it takes to dominate that situation …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4 minute John Wayne THE THANG: 41 minute run/walk 2 minute intervals 3.15 miles ANNOUNCEMENTS: IPC Tuesday! SVHS track COT: New study coming Wednesday
AO: valhalla Q: Backstop PAX: Baconator, Hasbro, Fenway, Two Gloves, Minecraft FNGs: None COUNT: 6 WARMUP: back-stop special ruck walk discussion COT: Runt mother, hasbro job , Ed day-care Family member, f3 family and community. f3nation.com/q/positive-habit-transfer/
AO: valhalla Q: Swingline PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 WARMUP: Walking mumble chatter about the Gamecocks THE THANG: Two route options: 5K connect.garmin.com/modern/course/193653762 1.75 Mile connect.garmin.com/modern/course/175722992 ANNOUNCEMENTS: See Announcements channel Sandlot Anniversary in November COT: Prayers for healing for Gerrie from post-COVID health impacts Prayers for Fenway’s Uncle who recently passed …
AO: valhalla Q: Fenway PAX: Backstop, Baconator, Hasbro, Keith Price (Blooper), Two Gloves, Fenway, Ruby, Minecraft FNGs: None COUNT: 8 WARMUP: Side-straddle hop, Through the tunnel, Imperial Walkers, Arm Raise, Arm circles forward & reverse. Michael Phelps. Windmill THE THANG: Two mile Ruck walk with discussions revolving around LEADERSHIP. each PAX IS RESPONSIBLE to comment …
AO: valhalla Q: Backstop PAX: Two Gloves, Fenway, Baconator FNGs: None COUNT: 4 SHARED LEADERSHIP (Q3.1) Ruck ANNOUNCEMENTS: iron packs COT:- Ed wife, F3 community & hurricane 🌀 ] The universal Essentials for all SLTs are F3’s Leadership Virtues: Candor: graciously telling the hard Truth and demanding to hear it from others Commitment: unwavering loyalty …
AO: valhalla Q: Baconator PAX: Backstop, Baconator, Fenway, Two Gloves FNGs: None COUNT: 4 WARMUP: 4:00 walk and talk THE THANG: Interval run. 2 minute walk, 2 minute run = 3.15 miles ANNOUNCEMENTS: IPC! COT:
AO: valhalla Q: Baconator PAX: Baconator, Two Gloves FNGs: None COUNT: 2 WARMUP: 10 minute interval mosey THE THANG: 2,25 miles- 4 minute run/2:00 recovery ANNOUNCEMENTS: Iron pax coming up, need to get day and location for NE pax. COT:. Prayers for runt and Fenway.