Greetings!

A moderate Friday morning has come and gone. I think it went well. Still not entirely sure what a moderate workout means because Petra has left me exhausted and bruised before, but I tried to keep it from being too tough while still being worth getting out of bed for. If you were dissatisfied with my Q-ship come see me, I will give you double your money back.

The Thang

Circles were made. Mumble chatter achieved. Disclaimers disclaimed. Some guys ran away in fear of what was coming.

COP
SSH- 18 IC
Windmills- 10 IC
Hillbilly Walkers- 10 IC
Mercans- 10 IC
Mountain climbers- 18
Mosey around the lot to keep the blood flowing

Find some wall for some peoples chair. Each man had an opportunity to bear crawl the length of all of the PAX while everyone else was given the opportunity to sit in their air reenforced chair. Rinse and repeat.

Mosey for a bit.

Groups of 3- one person in the peoples chair, one person doing dips on them, one person running. Switch when the runner returns until everyone has done all three jobs.

Mosey to the end of the lot. I figured that if we had such a wide open space we might as well use it so we had to mosey across the lot stopping on every line to alternate between 5 mercans and 10 LBCs.

Circle up for a little bit of broga to keep our bodies and minds flexible.

Mosey

Some ab lab
American Hammer- 15 IC
Hello Dolly- 10 IC
Rosalita- 10 IC
Box cutters- 10 IC
LBCs- 15 IC

Then we got a little thunderstruck. Every time the word thunder or thunderstruck was sang (34 times in 4:53) there was a mercan followed by a plank jack. Modify into a squat as needed.

A few minutes left for a little more broga to get us refocused and energized for the day.

Honey pot and Iron sights- You guys are beasts. I appreciate you pushing me on each and every part of the workout. You guys put the L in the three Ls. Just let me win a sprint next time?

Pistol- This guy is great. Capable of keeping me on my toes and going back for the six. A true HIM.

Kindergarten Cop- You may not have been here long, but you fit in like a pro. Keep up the good work! Good luck in Kentucky, and remember- no purple!

Chucky- This guy keeps coming back with a smile no matter how hard he works. I like seeing you get better brother! Keep it up!

Samurai- Proud member of the knee brace brigade! Solid and dependable, I knew when I you sweating that I was doing something right.

Mayflower- Quiet, but right on my heels all morning. Thanks for the push and support. Y’all need to keep an eye on this one.

Blackhawk- Glad to have you back brother. Looking strong as ever, see you at site launch Monday!

Dawg Pound- That push! I don’t know if you guys have noticed how much better this guy has gotten. It’s not getting easier, you’re getting stronger and faster.

Smiley Face- Your name is apt. I appreciate your enthusiasm.

Fusion- Good to see a veteran F3er break a sweat and keep it real.

Anklebar, Doubleshot, Foghorn, Vuvuzela- Good to see guys that are newer sticking with it. I appreciate you guys showing up and being flexible with me this morning. Keep at it, new PAX make it so that we all get better. Looking forward to seeing you on the Q schedule soon.

Italian Job and Schrute- You guys did a little over 4.5 miles this morning. Glad you could join us for the COT. Good luck in your training for the BRR.

It was a pleasure to lead this group of HIMs today.

Announcements
Patriot is hosting F3 dads on Saturdays at 9:00.
Jay’s loop on 7/22.
7/23 is both the Star Command Convergence and the Fort Picnic.
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Aye!

Bill Nye