What a great morning after the Americans take 3 points against the Paraguayans last night!! One of my favorite Q’s of the year as this one is half workout and half fellowship. Gives us all a chance to think about the year and what’s going on in our fellow F3 Pax and how we can help each other meet those goals. We started right at 0700 and went right into the workout. Thanks to Holy Roller for bringing his granddaughters out to the gloom!

COP/WARMUP:
SSH
Hill Billies
Abe Vigotas
SSH
Run a lap
SSH
Runners Stretch
Run a lap

THE THANG:

1 – hill squats countdown. Jump squats, Sumo Squats, and Al Gore for 10 and lunge walk down the hill, backward lunge up the hill. Then 9,8,7,6,5,4,3,2,1

2 – Beep Test. Every beep move 20 yards. Miss the beep, you are out. Move off to the side and do AMRAP big boys, Step Ups, and incline merkin.

3 – Mid Year Review. Grab a drink and share what went well so far in 2026, what hasn’t gone so well, and what can you do for the rest of 2026 to meet your goals.

4 – Ab Nuclears. Big Boys, LBC, Freddy, and Flutters. Start at 10 and count down to 1.

5 – Finish it. One lap, 25 step ups, and 2:30 plank to end the hour.

ANNOUNCEMENTS: a lot. Check slack
COT/Intentions: families, sickness, and enjoying the weekend.

Thanks for having me!

Patty