LOCH ‘N LOAD: We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

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Amway and Clockwork co-led a group of 8 men and women at the Fitness Kickoff 2025 inaugural workout for the Resurrection Lutheran Church/School community. Was great to have some people to show up despite the cold. Good workout, mostly low tempo (due to wide age/ability range). Roadhouse jumped in to help during Mary. Coffee and fellowship enjoyed.

This is part of a template we are building to help other PAX lead health/fitness-related initiatives within their own churches. More to come.

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Grateful for the opportunity to catch up with my friend Oofda on a tropical Sunday morning.

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5 Red Pills showed up! Said the Pledge then moseyed over to the parking deck across the street. Started off with cinder block curls for the girls, mosey, cinder block rows, mosey, cinder block triceps, mosey, merkins, mosey, irkins, mosey, LBC’s, mosey. Rinse. Repeat. Kitty Litter Co-Q offered to step in and step up and step up he did with rock your bodies, murder bunnies and burpee broad jumps. All limped back to WP.

Announcements: Toy Drive get donations to HGTV (or Kitty Litter). Christmas Party at Craft 2.0’s only no 3.0’s. Plan accordingly.

Prayer Requests: Kitty Litter’s friend was in a serious car accident. Prayed for wisdom for the doctors involved in his treatment and a complete and rapid recovery.

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Finucane Trail Team had an awesome Friday Afternoon in the woods with some brew afterwards.

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1 kicked off the SC Trifecta Weekend with a 14 mile trot in the woods through creeks and mud and obstacles. Thanks for all those who have pushed me to run more and encouraged along the way. By far my best Beast time and I did not feel fatigued until the sandbag carry at mile 13! Time to rest and get ready for a 10k in the morning…

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Small but hardy group at SWW today. The workout:
Ran up to Crescent Green parking lot and after warmup, did four rounds of tabatas (merkins, crunches, squats, mountain climbers).
Ran back to Ritter and did four more rounds of tabata.
Moseyed over to the building for a few rounds of handstands, wall sits, and air presses.
Rounded it out with assorted Mary exercises.

Thanks for a good workout, gentlemen! Good luck to @KittyLitter this weekend as he runs a trifecta of Spartan races

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5 for a “Slowzy” Ocho. 1 peeled off at the 4cho turn and 4 kept going for the full Ocho. Chilly start with a Biff fly by on the way out and a Term Paper and M sighting x 2. Great morning for a run with HIM. MIAGD!

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Party of 1 for early morning kettlebells and pilates

Hopeful for gloom return tomorrow.

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4 braved the rain at 0600 and got some miles in. Great to see Alonzo out for his first Sunday Slowzy. The Super gettin in a half-mary with the doubledown. Oofda wisely waited for 0700 and the rain to stop. MIAGD fellas!!

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