• When:02/23/2021
  • QIC:  Cardinal
  • Pax: BLUE (DOUBLE RESPECT), Schmiddy (RESPECT), Shocker (RESPECT), Swabbie (RESPECT), Mayberry (RESPECT), Bailiff (RESPECT), Hermie (RESPECT),  Porky (RESPECT), Pumper, Barney, Decaf, PA, Snap On
  • Guest Pax: A warm F3 Marco welcome to Condor from ENC!!

The Thang

  • Kettlebell Squat & Press (Thruster) – 10 reps
  • Burpee – 10 reps
  • Kettlebell Sit & Press – 10 reps
  • Kettlebell Two Handed Swing – 10 reps
  • Push Ups– 10 reps
  • Repeat – 9, 8, 7 , 6 etc (Rest 60 seconds sets 10-6, 30 seconds from 5-1)

NakedMan Moleskine

GREAT COT!!! Workout was a 30 min beast!! Condor gave us the 411 on his ECU campus missions projects. Cardinal shared Goggle’s vision (pun intended) for F3 Kinston. Great things coming for F3 Marco!

Announcements: 

  • F3 Bible study (Core 52) continues on Monday 03/01. It’s not too late to join!
  • Cornerstone Region Launch March 7th 
  • F3 Marco Anniversary March 13th
  • Clown Car to Chowanoke March 20th
  • Camden is kicking off and we would like a few pax to attend their first workout. 
  • Wednesday April 21st 5K run/walk for autism. More info forthcoming.

Q’s O’ the Week

  • Rock The Bells Tuesday 02/23: Cardinal
  • Running/Walking Tall Wednesday 02/24 Shocker and Poacher
  • Ruckin’ Thursday 02/25: Boyardee
  • Herringbone Beatdown 02/27 Cardinal