QIC: Flight Nurse
# Pax: 14, Tiny Dancer, LETC, Snickers, Gum Tree, Mayhem, Capt. Stubbing, BG, Wreck It Ralph, Sooner, Mr. Kotter, Blue Steel, Gravity, Baby Daddy
Warmorama: 50 SSH, 20 merkins
Indian run to pullup bars.
Pair up, one partner does 5 pull ups and hangs (grippppp strength) while other partner completes a series of 20 heel tap squats, 20 merkins, 20 dips & 20 heel tap squats. 5 sets each (total; 200 heel tap squats, 100 merkins, 100 dips)
Mosey to playground
Pair up, 100 (each)partner throw downs and 100 (each) heels to heaven (LETC, thanks for the push)
Mary: 50 SSH
COT: Prayers for SOL’s injury
It’s been a wild year for our family, new city, new home, new jobs, new friends, hurricane, and getting my butt kicked @0530!!!! I wouldn’t change a thing.
F3 brothers have welcomed me and my family with open arms, I posted for the first time and then went to the 183rd Christmas Party. You have taught me sacrifice, mental toughness, brotherhood and how to smile through the pain. F3 is something I tell everyone about. The mission of invigorating male leadership is evident by the HIM and our actions
in the community.
I am proud to be a part of F3 Cape Fear and thank God for putting the men of F3 at Silver Fox that cold December morning.
With respect and admiration,
Flight Nurse (1 year older)