Today was a surprise Q in that each of the pax that showed up created the workout for me.  I just put the structure around it.

Warm-O-Rama

Side Straddle Hops, Imperial Walkers, Copperhead Squats, Copperhead Merkins, Sun Gods, and Michael Phelps.

The Thang

Each Pax came up with an exercise to add to the Q.  I had us do 22 reps in honor of our veterans and the 22 challenge that is going on for the month of November.  The picture above is of my brother’s arm.  He is a retired Air Force veteran. The statistics show that 22 veterans commit suicide each day and the 22 added to the IGY6 tattoo is a way to show your support to the veterans along with everyone else. The semi-colon represents that there is still more to your story, there is still more to come.  The IGY6 stands for I Got Your 6, something we at F3 should know a little something about.

Our exercise structure today was 4 Corners.  We did exercises in the four corners of the parking lot and we stayed together and waited on the six.  We went around 4 times and some of the exercises that were chosen were: Bonnie Blairs, Mike Tysons, Flutter Kicks, Merkins, Squats, Donkey Kicks, V Ups, Broad Jumps, Man Maker Burpees, Dips, No Surrenders and the Plank.  (I know I missed one or two….sorry).

Then we ended with 11’s at the stairs of by the gym.  We did LBCs at the bottom, stepping up hitting every step and reverse lunges at the top.  I went over on time, but everyone was gracious.

COT

We shared prayer requests for Lizard King’s brother’s son, his girl friend and another friend who are recovering from CO2 poisoning, for GoDaddy’s friend at church who has a spot on his jaw and has overcome jaw/throat cancer and for NesQuik’s parents.

Another thing that was shared is making sure that we prioritize time with our M’s and when we do, give them our full attention.  F3 is great, but can sometimes take center stage and priority for us as we really enjoy the fellowship and brotherhood.  But is important to make sure that we have our priorities in place and not be too tired at the end of a long day to give them our best when we spend time with them.  We need to be good husband’s and fathers first and foremost.

Thanks for challenging us to be better and for sharing, guys!