The Subtitle of this Q is “Its not always like this!!!” as per our site Q. What a beautiful morning out at Apex Community Park, a Perfect time  to visit the lake for our beat down today.  We arrived before the gates opened this morning. Hotspot had 2 family member FNGs with him, so with a short disclaimer we ran up to the large power lines for our warm up.

Warm Up

  • Good mornings x 15
  • Imperial Walkers x 15
  • SSH x 15
  • Std. Mericans x15


The Thang

Run down to the path around the lake. First half mile warm up run.

Stopped at quarter mile intervals for the following sets:

  • Stop 1:  5 Burpees, 15 Plank Jacks
  • Stop 2:  5 Burpees, 15 Std Mericans
  • Stop 3: 5 Burpees, 15 Box Cutters
  • Stop 4: 5 burpees, 15 Swiss Mericans

That brought us back to our start point at the path below the power lines.

  • Run up the Hill to the first tower and bear crawl to the fence
  • Jog back down one more time and sprint back up the hill

So we completed the 2 mile loop and then some, 2.5 miles total



  • LBC x 15
  • Freddy Mercury x 15
  • Box Cutters x 15
  • American hammers x 56




No A -Team on the 4th of July. F3 Convergence at the Museum of Art, 7:00 AM for an hour long workout.

Prayer Requests:

Praise Report: Term Paper’s son has a very treatable problem, nothing serious.

Continued prayers for Chinese Downhill and family, and for all affected by the tragedy in Orlando.

Grease Monkey took us out in prayer.


It was a great pleasure and perfect morning to end my week of Qs here at the A Team. Thank you all for pushing me to get stronger over the past year. It was great to celebrate my 56th birthday with all of you in F3 CARPEX. May we all continue to push each other to be better men, fathers, and leaders in our community.