CSPAN =@F3TheCoop = Arkloader & ShadowBoxing

I missed last week's Q because I was in Colombia, so I picked up this Q from TChaser-Hilbully

Disclaimer

Humid and 75 degrees

No warmup and a very long run around parking lot, the Team of Statisticians had it at .65 miles, felt like .75 to my ankle.

Line up on the paved band lot goal line for 30 minutes of #Arkloader with all of my favorites and a variety of #mumblechatter, every man tried to stay with us, I included all my favorites and only had had to call an audible on the ladder of windmills. #AWFULGROANING

This was an #oldSchool cardio heavy workout without a bunch of burpees/nonsense, but the smelled of victory was thick in COT, so I know the weike worked.

We then started shadow boxing for 3 rounds, followed by 2 rounds of sprints = Fight or Flight

Mosey 1/2 wat to COT for some partner boxing practice

Jailbreak to COT

COT/ Prayer or Praise/ BOM

Naked Man Moleskine

Today my sermon was about #Accountability http://f3nation.com/2016/07/07/accountability-4/ and finding someone who is not your wife, not your best friend, and yet cares enough about you to hold your selfish sinful self accountabile. Used the analogy of Bigglesworth and my half-A$$ boxing to show that he knew I had better effort in me, and called me on it. Pour yourself into your #Blade and #Stone relationships in #Whetsone, your friends deserve it, and it will make you a better man.

Geronimo thank you for the invite, and keep me on your Q schedule,
AYE!
CSPAN