Kilo 5K heads down Wilderness Road

Perfect 30 degree morning for the Kilo 5k. 4 PAX rolled into Wilderness Road ready to put in some work. QIC was greeted in the parking lot by Private with a pull-up bar in tow. Last minute substitution was in order.
DISCLAIMER
PRAYER
COP
TTT – 10 IC

LABC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC
WMH – 10 IC

THE THANG

2 stations were established on the track 1/8 of a mile apart. Goal was to finish all 10 moves 100 reps each while logging enough miles to complete a 5K (Kilo 5k). Moves were as follows:

Far side of the track

Merkin – 10
Flutter Kick – 10
Lunge – 10  (R+L=1)
Jump Squat – 10
American Hammer – 10

Starting Point

Carolina Dry Dock – 10
Mountain Climber – 10
Decline Merkin – 10
Sphinx Crunch – 10
Pull-up – 10

Since numbers were a little low, the group decided to stay together for the workout. We completed 8 total rounds before time was called.

CIRCLE OF TRUST
PRAYER
MOLESKIN
It’s always great to visit other AOs and get to know some PAX outside of your normal circle. I would encourage any of the PAX to do this if you have not been to Wilderness Road or Iron Valley. Some great guys to get to know. The bigger and faster we grow, the more important this will be for us to stay connected and strengthen the brotherhood we all greatly value within F3. Make it a point to take a Saturday and visit a new AO.

ANNOUNCEMENTS
Keep Wilbur and his family in your prayers

Penn is coordinating donations for the wife and new baby of a friend who was tragically killed this past week. Please remember the family in your prayers.