Pacesetter (Pride Rock)

1. 

   Chris Bosinger says:

   November 8, 2018 at 8:52 am

   Pride rock
   Q Mickey
   bagels Ozzie snake (respect) H2(hate ) Mickey mailman sipe scrum billy bob stalker ( down ranger) goose colonel tweety ( fng) fosters nails
   FNG rob burkholder said something on his body resembled a canary and he will forever be “tweety”
   5 core principles

   The thang
   4 stations . Sprint between stations
   4 groups 4 people per group
   Go thru twice
   1st station of each 5/10/20
   Pull ups 5
   /Australian pull ups
   10 back arm lifts
   Chainsaws 20 10 each arm

   2nd station
   Man makers 5
   Shoulder taps plank jacks 10 2 is 1
   Merkins 20

   3rd station
   Burpees 5
   Lunges 10 2 is 1
   Squats 20

   4th station
   Big boy sit ups 5
   Freddie mercuries 10 with a 4 count
   American hammers 20 with a 4 count

   Bear crawl triangle
   Each cone do 9 merkin all the way to 1 in descending order .

   Run to cone and back while 8 person team does planks and next person in line does arm curls
   Bagels was 6 explained he sees f3 as something that makes him stronger physically and spiritually.
   Prayer intentions . Brita s mother in law, Houdini family , troops , and first responders
   Colonel asked pax to ABH
   Prayer about not being a being a better father brother son and leader of the community .

   Thanks for being there Men and pushing us thru what could have been a tough beatdown to finish without each other .

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