This was YHC’s first BC Q in a while and i was excited to say the least…

Disclaimer was issued

We circled around the Flag at mid-field and we “warmed up”

PAX were then instructed to go grab a coupon and meet in the end zone for tha Thang

Tha Thang…

Set 1, 20 reps on each exercise =

Overhead press, Curls, Upright row, LBC’s, Squats w/coupons, Kettlebell swings, Imperial walker w/coupon (rifle carry), Single leg squat

“Rest” between sets = run to midfield and do 20 merkins, run to opposite end zone and do 10 burpees, run back to coupons and do set 2 (the rest part was a joke, c’mon gents, we don’t rest in F3)

Set 2, 20 reps each exercise =

Alpo press, Overhead triceps, Bentover row, Freddy mercs, Jungleboi squats, Bigboi situps, Overhead squat thrusts, Calf raises w/coupons

“rest” again and repeat set one until time is called

we ended the morning with “practice ending” sprints and planking for the 6

countOrama, nameOrama,

Prayer Requests

MacnCheese’s Dad…BlueBall and family….BabyBlu’s daughter and son-in-law as they transition their foster kids….Shaggy’s mother-in-law(cancer)…..Todd and Jennifer Lawrence’s 2.0 MaryHughes(surgery went well)….and i would like to add one form a few minutes ago, Sugar’s middle 2.0 hit his head and is in ER as i type….

Announcements….Whetstone (contact BabyBlu), Houston launch (Jugz and Alpo)….there were others, i’m old

YHC was very happy when Bates spoke up in the CoT and delivered a good devotion based on the book of Samuel….Bates said that his Sunday school class had been studying Samuel and he felt compelled to share with us and the message he conveyed was fathers raising their sons in a Godly manner….a lesson that i need to be reminded of each and every day

As always, it is a privilege to be associated with, and an honor to Q, men of F3

UB