YHC was at Isle of Palms yesterday and received a call from Decimal for a fill in Q. In that I had never Q the Golden Corral I could not turn down the opportunity. Also I was jacked as I saw that several soldiers in Spitz army would be there.

YHC came in HOT and went straight to disclaimer. No FNG’s. Informed Pax I h

Start off with 10 Burpies OYO
Mosey to the back of HT
10 Burpies OYO
20 SSH IC
20 IW IC
20 Squats IC
20 Monkey Humpers
10 Burpies OYO

Bear Crawl 25 yards 5 burpies, 25 yard 5 burpies across parking lot, then rinse and repeat back. Plank series.

Mosey to HT side wall. Get partner and wheelbarrow the width of the store. Alternating with partner as necessary. Plank series.

I was not expecting 20 pax and it ended up not raining so YHC brought out the Evil 8.

This consists of the pax dividing up in 4 groups and work all 4 stations in a figure 8 rotation with sets of 8 at each station. The exercises consisted of Bombjacks, monkey humpers, mak tai jai and knee tai jai. Each time you intercept the center of the figure 8 you do 5 burpies. We also bearcrawled to and from the center of figure 8 to next station. We did 2 complete figure 8. For good measure we did 10 extra burpies when everyone finished.

Mosey Back to the HT side wall for another wheelbarrow cycle, then plank series. Next missed it up with lunge walks and plank series. Then 1 more wheelbarrow series with planks at the end.

Chair Sits with each pax calling out name and counting to 5.
10 morockian nightclubs. bearcrawl across and back for some BTTW.

1 minute of Mary with Hello Dollies and Rosolitas.
Of course finish up with 10 burpies.
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NMM
The pax is awesome shape so I knew I had to bring it. The were up to the test and great work by all. Decimal thanks for the opportunity.

Lots of prayers and praises. Very humbled by Cornerstone’s story. Remember that you either going into a crisis, in a crisis or coming out of a crisis. We need to lean on each other for support. F3 is not just a workout group.

Very humbled.

Nut Cracked.

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