The morning started off right because the alarm clock worked this time, but I don’t think it was the alarm clock. It was just the operator setting it for the right time. I went by Slow Pitch’s house to pick him up, but I was 15 minutes earlier than normal, so he came at normal time. I just think I was over energized. Well the workout set me straight on the energized part. I like to thank the 14 HIM’S that showed their support for my VQ.

Disclaimer was given at 0515

No FNG today

Warm Up

SSH X 25 (IC)&(+Tempo)

Chair Pickers X 20 (IC)

Seal Jackets X 25 (IC)&(+Tempo)

Mosey to the Good Year to do some OYO workout on the Hill of Doom. That’s name I gave it on my first trip to The Tavern. Posh was on Q that day, and it was my second day with F3. The next day I was sore. Wait that was a understatement. I looked like I was in a full body cast. I couldn’t move, but I pushed through with my F3 Brothers at Petra.

The Thang:

Workout @ the Goodyear

21 – ( 7 Diamond, 7 Normal, 7 Wide Merkins) Then run around the building up the Hill of Doom and do 7 prison cell Merkins. Then keep going around the building back to the starting point for a rinse and repeat. Two trips around.

Mosey over to building for people chair and balls to the wall.

We sat in the people chair for a few and then each person bear crawled to the end of the line and got back in the people chair position. Then we did balls to the wall for a 15 count.

Warm Up is now complete.lol

We mosey to the parking lot and did suicides. A complaint was given by Bogey because he ate a big dinner last night.  At the start line we did 7 Merkins and the cross lines we did 7 LBC and ran back to the start line for 7 Merkins. We did a total of 10 lines. We did 70 Merkins and 70 LBC in all. After that we mosey back to The Tavern. We got to The Tavern and we had 8 mins left to workout. The guys still had some chatter left in them. I heard some Talladega Nights quotes. So we had time for some 4 corners.

Corner one 15 slow squats OYO

Corner two 15 HBW OYO

Corner three 15 Calf raises OYO

Corner four 15 Carolina Dry Docks OYO

Rinse and repeat

We had 3 minutes left to circle up for some LBC and some Lance Armstrong.

30 LBC (IC)

30 Lance Armstrong (IC)

30 LBC (IC)

super man – with the pack singing and then pull the cord. Then flip to the banana hammock.

Bogey said wait we have to birthdays today. So we did 35 Merkins, we spilt the deference.

By the end we should have completed about 213 Merkins, 250 crunches and we ran 2.03 miles. Good work guys.

CoT

Count off

Name-a-Rama

Announcements – Read the news letter

Prayer and Praise

Pray for the young man that Tinker Toy is helping out.

Pray for people on the water this summer. A lot of drowning has happen already this summer. Please be careful and be smart.