- 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!!
- 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)
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!
- 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