3 Pre-ruckers and 1 Pre-runner headed to the Deep this morning to get a little extra credit in before the main event. 3 more joined in (including 1 FNG that Reborn EH’ed) after all the pre-fun. Standard FNG Disclaimer given and off we went.

The Thang

Mosey over to the other side of campus with some high knees, butt kicks, and toy soldiers added in. Circle for some COP:
25 x SSH
10 x Windmills
10 x Imperial Walkers
10 x Hillbilly Walkers
10 x Plank Jacks
10 x Slow Merkins
10 Count Honeymooner
25 x Mountain Climbers

Mosey to the back of the school.
People Chair for 30 count
20 Dips (OYO)
10 Step ups each leg (OYO)
People’s chair with shoulder press x 20 (IC)
20 Dips (OYO)
10 Step Ups each leg (OYO)
10 wide arm merkins (OYO)

Mosey to the side of the building near the football practice field.
Lucky 7 using the basketball poles.
7 Carolina Dry Docks at the first pole
7 Squats at second pole
7 LBC’s at third pole
Run back to the first pole and repeat until 7 rounds are complete
30 Hip Slappers just for fun after the lucky 7.

Mosey to the main strip at the front of the school. Start at the first cone (cones are 10 yards apart) #burpeebearcrawl100
10 Burpees, bear crawl to next cone
9 Burpees, bear crawl to next cone
8 Burpees, bear crawl to next cone
7 Burpees, bear crawl to next cone
6 Burpees, bear crawl to next cone
5 Burpees, bear crawl to next cone
4 Burpees, bear crawl to next cone
3 Burpees, bear crawl to next cone
2 Burpees, bear crawl to next cone
1 Burpees, run back to the first cone

(YHC really wanted to rinse and repeat this bad boy, but the FNG wasn’t having it)

Once back at the first cone, YHC let each of the PAX know that each cone had an exercise and rep count and for the next 15 minutes we would be going through the cones AMRAP style.
No exercise on first cone, just the starting point (everyone got 3 rounds in).
1. 25 LBC’s
2. 20 CDD
3. 5 Burpees
4. 20 Flutters
5. 30 Hip Slappers
6. 40 SSH
7. 10 Wide Arm Merkins
8. 25 Squats
9. 10 Diamond Merkins

Mosey to the cars and drop the cones off. 20 monkey humpers OYO just because someone mentioned monkey humpers.
Indian Run to the shovel flag (taking the longest possible route) for the Pledge of Allegiance. Mosey back to the cars for COT.

Announcements – CAH starts tonight at 4:00, YETI on Feb 18th, Savage Race Mudrun on May 13th (pre blast here – http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/ )

Prayers – Witch Hunt and his family at the loss of his father-in-law, Royale and his dad dealing with addiction.

Moleskin
1. Welcome FNG Nemo. Great having you out this morning. Thanks to Reborn for coming up from RH to give him that EH.
2. Pretty Sure Wild Thing won the Burpee Bear Crawl 100.
3. Thanks Royale for having me out to The Deep. Love coming out to Q this AO.
4. If you get the chance, go out and see some other regions and see some of the things they are doing not only in their workouts but also in their community. It may give you some new ideas for things to do during your Q, whether it be new exercises or a new format of presenting exercises. Plus a great chance to make some new friends.

Longshanks out!!