MacGuyver and YHC were honored to be chosen as the Qs by Bonsai at our maiden home here in the Fort. With the beginning of the month, a new word, Freedom, was celebrated as we gathered to enjoy all 3 Fs.

MacGuyver was up for his 2nd Q of the week and even put in 6 miles as a pre-run (Strong!) YHC had learned of his Weinke late Friday and knew that it would be terrible. Rather than doubling down on his plan, I decided to stay in the park (no grass, though) and take the 2nd half.

Weather – Humid and hot…did I mention humid?

The Thang

MacGuyver on Q

Lap around park with warm up exercises at each post

Stop at 4/10 mile post

Hill work

Decline merkins on the way down/Incline merkins on the way up

Increasing Drill Bits

5 merkins/10 Squats/15 LBCs

Increase by 5 at each mile marker

Handoff to YHC – Mention of Freedom and what we take for granted

Mosey to playground

Plank/Crab Sequence x 3 – Crowd pleaser!

Monkey Humper/Squat Sequence x 3

Moroccan Night Club/Carolina Dry Dock Sequence x 3 – Again with the shoulders!

Lunges x 20

Partner Up

Partner 1 runs a lap around playground

Partner 2 Dips

Rinse and Repeat x 3

4 Minutes of Mary

Jack Webbs x 10 – Another crowd pleaser!

Mosey to COT

Moleskin

• Asphalt brought his 2 sons out as FNGs. Great additions to the Pax!
• Upcoming 8/4 3rd F convergence with our school leaders. Mark the date on your calendar!
• Read your newsletter and celebrate your freedom every day. Don’t take it for granted!