7 PAX (3 Boot/4 Ruckers) endured high temperatures and high reps at Run ‘N Gun. We had a quick disclaimer and a short warm-up as we waited on Twister to roll in.

• SSH
• Imperial Walkers
• Windmills
• Stretch (L over R, R over L, Center)

The Thang

Mosey down the trails by the soccer fields. Runners ran to the road, ran back to the ruckers, then back to the road, then back to the ruckers, then over the bridge to the base of a monster hill where we all did:

• 50 Dips
• 50 Calf Raises
• 50 Carolina Dry Docks

Mosey to Orchard Park Elementary.

• 25 Side Tri Rise each side
• 25 Shoulder Taps

Mosey back to the ruckers and to an open greenspace.

• 25 American Hammers (IC)
• 50 Squats
• 1 Minute Plank

Mosey back to the school.

• 30 Moroccan Night Clubs (IC)
• 30 Italian Night Clubs (IC)
• 25 more Side Tri Rise each side

Mosey to the offices at the corner of Market and Sutton

• 50 Pike Presses
• Run up the stairs, 10 Burpees at the top

Mosey to another random greenspace in Baxter.

• 5 Minutes of Mary (dealer’s choice)
  • 25 Merkins (IC) – Apache
  • 25 Big Boy Situps – Twister
  • 25 Side Crunches each side – Bolt
  • 15 Box Cutters (IC) – Spitz
  • 15 Hello Dollies (IC) – Blackhawk
  • 20 Jumping Lunges (IC) – Reborn
  • 15 Flutters (IC) – YHC

Mosey to COT

NMM

It was an honor to lead these #HIM in an iron sharpens iron sweatfest. I’m super impressed by the ruckers (Apache, Spitz, Blackhawk, and Twister) as they not only rucked 2+ miles, but exercised with YHC, Reborn, and Bolt. Great work Reborn and Bolt covering over 3 miles and never sacrificing your form on the exercises. Speaking of form, great job Apache. You performed those exercises better than me and you had the weight of a third grader on your back. Thanks to Corruption (Big Money Rob) for the invite to Q this lovely AO. I enjoyed the camaraderie of this small group of men. Proud of you, Twister, for doubling down today with me at Pantheon and RnG. Thanks Bolt for leading us in the right direction today and your willingness to show us around. I appreciate you, Reborn for posting your first time at RnG with just a day’s notice. Way to power through the suck, Blackhawk. You’re a true inspiration. Thanks Spitz for being the epitome of a #HIM for our PAX in the region. You are the backbone of this thing we call F3, even if you don’t want the attention on you.

Announcements

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• 7/22 Jay’s Loop run/boot camp this Friday at 0515 meeting in front of Empire Pizza, Fort Mill. Bring a chair for Spud’s 3rd F afterwards.
• 7/23 Star Command Convergence in Spartanburg. Clown cars leaving RH Target at 0515 with a return by 1100.
• 7/23 2nd F Picnic at Spitz’s house 1200-1600. Check the newsletter for details.