Just the 2 of us!

Just the 2 of us!

Workout Date:






The Thang:

Conditions: Mid 30s, no wind, no rain but frosty.

YHC has partnered up with Flop to launch an IR/FNG/Kotter friendly AO to reach what we think is an underserved group of potential & existing #HIM. There have been recent Slack & Twitter posts (ex. The one from Cape Fear re: remembering the “6”) and discussions with a broad spectrum of Pax that have supported our theory. The idea is to have a place for those that need a lighter workout to (1) get, (2) or regain, and (3) sustain their “footing” regarding their 1st F/King aspect of their lives and not continually be the “6” or always “modifying.”

Today, YHC/QIC endeavored to use the ruck based #weinke he planned for Tuesday that was nixed because of the rain. Figuring that the Q vs. Q at The Village would make my crew light, YHC made last minute adjustment…with all Pax now having a ruck to use.

At 5:25 O’Douls rolls in, wipes the sleep from his eyes, promptly given a ruck, and knighted as a rucker.

Welcome to F3, mission, and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, and Imperial Walkers.
IC 25 reps. of LBACs forwards & back.

Actual work that got done (unlike what happened on 65th Ave. N).

SEGMENT 1: Loops, #coupon carry and fellowship

1 loop around the campus is apx. .33 of a mile. O’douls and YHC rucked a total of 4 loops with each carrying a paver stone. During each loop; we did 20-30 curls; 40-50 presses and 60-80 single count flutter kicks (FKs). More importantly, we fellowshipped – talking about life, the King, Sky Q, Ms, 2.0s, and his commitment to getting back in shape after a nagging injury.


The dynamic duo finished out the resistance training with same number of curls and presses, but did 80 2-ct FKs to blast the core.

SEGMENT 3: Mobility

QIC led a quick set of mobility & stretching exercises for the whole body.


Count-O-Rama 2
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Q vs. Q challenge underway! Check out F3 Grandstrand’s website, Slack channels and Tweets for all manner of news, 1st F challenges and initiatives and 2nd & 3rd F events and opportunities — get plugged in!

NMMS: As always honor to Q and T-claps to O’douls who is taking the #DRP and getting better!

NMMS 2: As with most things…a phone call or text to a person who you think would benefit from #Catapult is the most effective way to EH! Please make those calls today…thanks!  



Then Jesus went around teaching from village to village.  Calling the Twelve to him, he began to send them out two by two and gave them authority over impure spirits. (Matthew 6:7).

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