Love God, Love People…. and love yourself, kinda

QIC- Goob Weather- very breezy and actually kind of nice Pax- Snapshot, Steel, Wolverine, Kotter, Stagecoach, Pin Cushion, BP20, Red Card, Goob At precisely 5:15:00 while the Pax were trying to figure out who was on Q, Goob barked out the 5 core principles and pled with the men to follow his lead for a …

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Fart sack Friday?! With a spritzer

Conditions¬†…. if u woke up to your alarm and looked at the radar around 4:30 am you saw large green blue blob of rain heading straight for the tower….. so, u turned off your alarm and went back to the FS. 74 degrees 78% humidity slight breeze and a SPRITZER or rain. ¬†Best beatdown conditions …

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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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ad.o.r.ABle!

weather: 81 and muggy with a slight breeze. great sweat’n weather. pia: 9 qic: Rowdy (by default) 515am: 5 core principles, disclaimer. 517am: dynamic stretch (big arm circles (10 each direction), agitators (10), Michael phelps (10), reach for the stars (10 each side), good mornings (10), strawberry pickers (10 ik)), mozy. 523am- d.o.r.a-2 man teams, …

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Comfort Zone

Weather: 78 & Humid pretty much standard Florida summer morning Pax: Big Mac, Bing, Messi, Defib, Bubbles, LG, Spark Plug, Sparky, Dash, Bolt, Woodford, Spackler, Lambeau, Chillipepper, Trump, BP20, Red Card, Bullseye, Cottontail, Steel, Cavalino, Lobstah, Wolverine, Olympus, Manziel, Pincher, Stagecoach, Capt. Ron, Sir Wallace, Tug Boat, Wingman, Aquaman. FNG: Pyro – Welcome Adam! Started …

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Make A’Merkin Great Again!

weather: muggy 87degrees with no breeze, beautiful day to shed some excess water! pia: 21 qic: Rowdy 515am: greeting, 5 core principals and disclaimer. 517am: mozy and dynamic warmup (ssh (20,ik), arm circles (10 each direction), michael phelps (10), strawberry pickers (10,ik), merkins (10,ik), mt. climbers (10,ik)) 525am: D.O.R.A: 300incline merkins, 200merkins, 100decline merkins. run …

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BigMac and the Levels of Doom

weather – a blessed 80degrees with just the right amount of breeze. PIA – 14 QIC – Rowdy 515am – greeting, 5 cores, disclaimer 517am – mozy 520am – warm up – SSH (16ik), Windmills (16ik), Mt. Climbers (16ik), Peter Parkers (16ik) 525am – Levels of Doom – 1st floor – 25 pull ups or …

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An Early Morning Keel Hauling

QIC: Capt. Ron PAX: Wolverine, Ripken, Goob, Hang-10, Stagecoach, Snap Shot, Posh, Jimmy Dean, Clutch, Big Mac, Sniper, Trane, Trump, Bing, Lancelot, Sir Wallace, BP 20, Red Card, Chum, Sauerkraut, Steel, Brutus.   23 HIM arrived early this morning for a delightful beatdown by the Captain. Not quite to the level of walking the plank …

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Dirty Bakers Dozen + an FNG

weather-another glorious gift from God. 80degrees, cool with a perfect breeze. PIA-14 w/an fng QIC-rowdy 515am-greeting, fng welcome, 5 core principals, disclaimer 517am-big sexy mozy (in honor of big mac) w/ picle pointers, monkey humpers, pickle pounders (15 each, IK) 522am-dynamic warmup w/ arm circles (10 each way), Michael phelps (10), strawberry pickers (10 ik), …

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