Four for the Core



74 degrees, still, unseasonably low humidity but the air was full of excitement


Floater, Tron, Spaulding, Spaghetti’O, Hardhat, Cooler, Chumbucket, Ambien, Slick, Waffle House, Godfather, Fleetwood, Patty Melt, Brutus, Subprime, Beater, Go Daddy, Minivan, Weinstein, Cardinal, Squid-QIC



SSH x 20 IC

TTT x 10 IC

AC 15ea fwd/rev IC

Mosey .5mi to Veteran’s Memorial Park (behind Whole Foods)


Partner up for an AMRAP  Ladder around a circuit with four stops. At each stop, do the appointed exercise then proceed. Each round, add reps.

Round 1: 5 reps each of Burpees, Dying Cockroach, V Ups, Leg Lifts

Round 2: 10 reps each

Round 3: 15 reps each

Round 4: 20 reps each

Round 5: 25 reps each

Mosey back to the SF





-Tron (Louisville) asked for prayers for a fellow PAX at his home AO, Pope. Evidently, Pope is an athletic beast but during his recent annual check-up, he was diagnosed with a heart murmur. Prayers are for healing and awareness for all of us seek out professionals for our healthcare.

-Compliments, thanksgiving and praise from all of the visiting PAX. Evidently, F3Nation is abuzz about our charitable efforts.


After yesterday, many PAX had tired/sore legs and carb-induced bloating (this is VERY different than post workout water retention, a serious condition that Spaghetti’O has had to battle through). There was plenty of running and core to help cure both.

There has been much talk about our fundraising efforts. We have done a lot of work that we should take satisfaction in but let’s look forward. Trophies and accolades are just reminders of what we have done in the past. Let us all be mindful that we’re not done; always striving for bigger and better is what gives us our swagger. KEEP PUSHING THE ROCK, in the gloom and beyond, everyday, in ALL that we do.

There is never a more pleasing feeling than to be surrounded by men like this. To lead is always an honor and privilege.

Squid, OUT



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