A Stroll Through The Swamp

17 men committed themselves to getting stronger this morning at The Swamp. All veterans, no FNGs, short disclaimer, and we took off.

The Thang

Mosey to Home Depot Lot for COP

- SSH x 40

- Windmill x 10

- 3/4 Merkins x 10

- Super Slow Squats x 20

- Peter Parker x 15

- Parker Peter x 16

4 Corners

Round 1:

- 5 Round the World Squats

- 10 Squat Jacks

- 15 Monkey Humpers

- Plank till 6

Round 2:

- 5 Diamond Merkns

- 10 Yoga Merkins (Merkin to Left Arm High, Merkin to Right Arm High)

- 15 CDD

- Plank till 6

Round 3:

- 10 Round the World Squats

- 20 Squat Jacks

- 30 Monkey Humpers

- Plank till 6

Audibled for Mosey to Alley between Home Depot and Target

Wall of Fire (PAX in People's Chair while each does the following, 3 rounds):

- 10 Merkins

- 10 Burpees

- 10 Bombjacks

Mosey to Fountain Lot for Dan Taylors (1:4) x 8

Mosey to Best Buy Lot for 3 Minutes of Mary

- Slow Freddy Mercury

- Protractor to

- Heels to Heaven to

- Rosalita

COT

Announcements

- 3rdF convergence on May 15 @ Eternal Church Office with Chicken Hawk

- Convergence Tomorrow @ the Patriot 0700 with Dredd and OBT

- CAH tomorrow @ 1600, contact Decibel, McGruff, Senator, or Chicken Hawk for details

- Clown Cars to Asheville May 30

Prayers

- CobraKai's injured Knee and a speedy recovery

- Those suffering in Nepal, that they would know God's Sovereignty and Peace

- Flat Tire's wife as she continues Chemotherapy

NMM

Cobra Kai suffered and injury this week sparring and had to abdicate the Q, so I gladly took it. After Q'ing a few times, I find that there are patterns that work and I want to encourage the newer guys or guys who haven't Q'ed to step up for Q school and lead. Leadership is one of the attributes we seek to instill in F3, so if you have been around and haven't Q'ed, step up and get after it... you won't be sorry.

Honor to Serve.