AO: Yard
When: 06/19/2021
Number of PAX: 6
PAX Names: bobbydodd, Quick Release, Crack, Love, Double Dribble, #2
Number of FNGS: 0
FNG Names:
QIC: Bobby Dodd
Preamble:
Disclaimer and reminder of F3’s Five Core Principles; Open to all men, Free, Outdoors Rain/Shine/Hot/Cold, Peer Led, Ends in Circle of Trust.
WARM-O-RAMA
Mosey, Windmills, Eagles Wings, Chinook
THE THANG
Thang 1; Burp & Merk Pyramid…1 Burpee, 1 Merkin, 1 Burpee, 2 Merkins, 1 Burpee, 3 Merkins…up to 10 Merkins. Another set of 10 Merkins, then 9, then 8, back down to 1. ~Recover mosey to thang 2.
Thang 2; Suicides w SSH…From the start line, run 2 parking spots, back home, 10
SSH…run 4 parking spots, back home, 10 SSH…up to 12 parking spots. ~Recover mosey to a wall for thang 3
Thang 3; Achin’ Legs…on the wall, 20 Squats, 20 Box Jumps, 20 Dips (each leg), 20 Predator Jacks…Rinse/Repeat x3. ~Recover mosey to thang 4
Thang 4; 11s on the Hill…10 low plank ups, bear crawl up the hill, jump the wall, 1 V-Up, jump the wall, mosey back to bottom. *Pax stayed in formation during the routine *
Upon completion, there was a final big lap mosey back to the starting point for the COT.
COT
Crack; M’s continued healing
Love; Juneteenth is today, Father’s Day tomorrow.
NAKED-MAN MOLESKIN
Great Pre-Ruck this morning…we were on the newly completed greenway connecting downtown Lawrenceville to Hurricane Shoals. Today’s beatdown focused on minimal breaks, maximum movement and keeping our heart rate elevated the whole time. Feedback from the men was good, this was a challenging set today. Always thankful to lead and grateful for everyone giving 110% today.