Mini Mud Run practice without the Mud

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  • QIC: Bogey
  • When: 03/25/15
  • Pax: Posh, Padre, Geppetto, Duck Hunt, Tinker Toy, Shwret, Rip, Catfish, Swamp Fox
  • Posted In: Uncategorized

A little taste of the Mud Run was issued this morning without the Mud and Obstacles…..

Welcome FNG RIP to the PHOP!!!

The Thang:

COT Warmup-  SSH, Imperial Walker, Windmill, Merkins, Mnt. Climbers

Mosey 1 lap around the church – Alligator Crawl, Leg raises while on all fours

Mosey 1 lap around the church – 30 Burpies, 30 Squats

Mosey 1 lap around the church – Merkins, LBCs, Squats

Mosey 1 lap around the church – Lunges, Bear Crawl, Bomb Jacks

Mosey 1 lap around the church – Merkins, Jack Webs, Flutter Kicks

Mosey 1 lap around the church – Ab lounge dealers choice

COT

 

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The Green Goblin is NO MATCH for this PAX

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  • QIC: Spiderman
  • When: 03/24/15
  • Pax: Cake Boss, Change Order, McGruff, Iron Horse, Chicken Hawk, Cerrano, Solid State, Green Wave, Zima, Spitz, Old Bay, Lugnut, Anchor Man, Wheels, Dark Helmet, Maximus, Pappy (FNG), Capone (FNG)
  • Posted In: The Ballroom

19 of Fort Mill’s best men gathered at The Ballroom to get a little workout in on Tuesday morning. For YHC it was an especially exciting morning since it was my VQ. After having it handed to me so many times from the great Qs in the area over that past few months, I wanted to make sure I returned the favor. Plus, when you’re partnered up with a guy like Zima for the USMC Mud Run, you better bring it strong whether it’s your VQ or 100th Q.

The Thang:

5:15 was my first attempt at a disclaimer; the delivery alone said “not a professional.” And then we were off! We start with a mosey out of the parking lot toward the warehouse buildings down to first warehouse intersection, hang a left and run up to the fence behind Fort Mill Hyundai where everyone circles up for COP.

  • SSH X 25
  • Windmill X 20
  • Imperial Squat Walkers X 15 (insert groaning PAX)
  • Mountain Climber X 10
  • 6 inch 10 sec hold X 3

All warmed up? This AO is littered with opportunity, time for some fun!!! Mosey back to the warehouse intersection and wait for the rest of the PAX. Maximus looks up the the hill and says, “That’s a long hill.” We divide into pairs and start running. The objective is for each partner team to complete 100 wide arm merkins before the running can stop. After a good amount of grunting and the six coming in it was time for a rinse and repeat but this time with a 100 regular merkins.

On the way up for the final set YHC is mid-stride with Zima, and asks “This is going faster than I thought, think we should do another one of these?” Zima replies, “How about 200 squats?” DONE!! So we again rinse and repeat the run but this time with 200 squats.

After a couple of 10 counts it’s time to bring the heart rate down a little so we make a short mosey to the wall near Fort Mill Hyundai and take a seat in the People’s Chair for a 60 second count followed by a 15 count of the famed Moroccan Night Club. Rinse and repeat that combo and off on a mosey again.

This time we head all the way to the end of the warehouse main street, which I have to admit I remembered as being shorter on my scouting trip, to the parking lot at the end of the street. The parking lot also appeared smaller from my steering wheel. So audible it is. The lot is divided in sections so the PAX bear crawls to the first divider, flips it around and crab walks to the end and celebrates with 10 burbees. All the good Qs I mentioned before taught me that every good workout has burbees. Once done with the burbees run back the starting point and plank up for the PAX.

Whoa, time is running short time to head back up the hill to the parking lot. After a nice jog up the hill the PAX circles up to finish with an ab lab.

We welcomed TWO FNGs this morning. The first was took the name Pappy as in Pappy Van Winkle. The second took the name Capone due to his love of the movie The Godfather. Welcome to you both!!

Reminders made to continue the support for the CAH and prep for the mud run on 4/11.

Thank you for all that came out to support my VQ! You truly made it rewarding!

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Just say “YES” to a runner’s #BLOCKPARTYF3

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  • QIC: CSPAN
  • When: 03/24/15
  • Pax: 1-Niner, Acme, Bird Cage, Chaser, Full Count, Gas House, Heisman, MacGyver, Magnum, MP, Pebbles, Red Banjo, Tatanka, & Twister
  • Posted In: Block Party

Disclaimer and welcome to #BlockPartyF3 and no this will not be a 5K week.

This was supposed to be Audit and my Q, Audit is busy with work… hence the name “Audit” and keep him in your prayers as he “enjoys” a busy season.

Since I am on Q = we started running

We start running and when we get about 1/8 mile away and I notice a (kid?) walking through the woods…come to find out 1-Niner is more hurt than reported, and so we waited for him, and we slow moseyed to the church parking lot

COP

SSH, IW, Squats, Windmills, couple of others to warmup…

We began a sequence of burpee ladders covering about the size of 2 basketball courts (think 5..4..3..2..1)

All running forwards ladder with 5 burpees and counting down from 5

Bear crawl down / Crab Walk back

All running backwards ladder with 5 burpees and counting down from 5

All running starting backwards and transitioning to forwards ladder with 5 burpees and counting down from 5

In honor of Audit = burpee broad jump down across lot

We did a few sprint/jogs to stay loose and recover

Transitions to stair climb = up/down for 5 rotations (Acme loves these)

As an intermission we had a discussion about the decision to do F3 each morning. We motivate each other and hold each other accountable. #HIM #ISI #IATA #REDPILL = Here is a link to the post I mentioned: Check out’The Sedentary Life Vs. The DRP.’: http://f3nation.com/2015/03/23/the-sedentary-life-vs-the-drp/

More running back to COT

AB Lab

LBC / Flutter / Rosie / Dolly / couple others / Pebbles killed us with WW2 situps / Heisman needs a new name for his exercise…

We almost got 2 miles in this week

#respect to Full Count, Magnum, and Twister who “pushed” the younger crowd this morning

MacGyver & Bird Cage are avoiding any of my future Qs until I get some new material

COT

Prayer & Praise, BOM, and a post fellowship

Moleskin:

Always an honor to Q, here is everything in my notes:

  • Gladiator Games this weekend in Indian Land
  • 4/18/15 & 4/25/15 Gastonia #Clowncar
  • 5/2/15 1 year Anniversary of rock hill with Dredd & OBT
  • 5/25/15 Memorial Day Murph at NAFO at 0640 read pre-blast this week
  • If you haven’t Q’d , step up, it is what makes F3 work
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • Always make the 1st F too hard, the 2nd and 3rd F will come only with deliberate leadership
  • Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

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Pipe Layers Union

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  • QIC: Cornhole
  • When: 03/24/2015
  • Pax: Jerry Lewis, Freebird, Gecko, Waldo, Italian Job, Minute man, Gears, Package, Jekyll, Decible, Senator Tressel , Rooney, Funhouse, Aquaman, White Lightening, The Dude, Road Kill, Crab Cakes, FNG(Spray Tan)
  • Posted In: Golden Corral

20 Men pushed themselves paying an initiation for their pipe layers membership.
Everything started of innocently enough with our normal warmup COP but then we were quickly moved to gather our coupons. I comment I overheard was this thing is light. Oh, you silly boys. That 7lbs will be more than enough to have you eating those words.

20 Mosey
COP
25 SSH,
20 LBC’s
15 IW, quick relocation due to food delivery truck (how long have I been coming here, surprise?)
Gather Coupons
20 Freddy Mercuries
20 Mtn Climbers
20 Hello Dollies
15 Windmill
10 Merkins
20 Fore ups-1-Raise coupon above your head, 2-lower in front to sholder level, 3-raise back above your head, 4-lower to waist
20 LBC’s
20 Fore Up Squats – same as fore ups but lower into squat on step 2

Mosey to HT Wall – coupon above head
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
Lunge walk to end of building, coupon above you head, mosey back to center
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
10 Jack Webs 1-4 with coupon

Diamond Merkins
20 Fore Ups behind the head
20 Rosa a lita
10 Wide Arm Merkins
20 Monkey Humpers
10 Bomb Jacks (you know why)
10 Fore Ups tricep extensions
20 Chop Stix
Mosey to COT – Coupon above your head
Four min of mary – FNG Shannon (aka Spray Tan) didn’t get enough and had to extend his workout

COT
Fitness test next Tuesday at WEP – No Golden Corral
Remember to sign up for workouts at CAH
BRR signups

FNG Shannon (aka Spray Tan) after much deliberations and in an attempt maintain civility

Praises
F3 – growth of it is amazing and connections across the groups
P200 – no major injuries
Noah – starting to each foods – asked for pizza

Prayers
Cynthia – Thrush – treatments
Paige – cancer chemo treatments
Julie – battling cancer
Britney – lost 2 babies during pregnancy

Always a privilege to contribute.
The transformation that has taken place in what is truly a short period of time is nothing but amazing. Our fitness levels continue to improve, relationships that I never would have had, faith that is continually strengthened by support and accountability. Truly blessed. Thank you brothers!

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March Madness – Armory Style

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  • QIC: Lugnut
  • When: 03/23/15
  • Pax: Aquaman, Catfish, Grandstrand, Longshacks, Dark Helmet, Gridlock, Green Wave, Senator Tressell, The Librarian, Spitz, Gears, Chicken Hawk, Photo Bomb, Lugnut, Crabcakes.
  • Posted In: The Armory

15 brave Pax worked on basketball skills while YHC had his 1st solo Q. YHC went with his 2.0 to the NCAA Basketball tournament the day before. This started the thought process of having a basketball geared beat down. I requested that Longshanks correct me if I said anything incorrectly as he is a local high school basketball coach outside of F3.

Pre-Warm up

10 SSH IC

Take a quick lap around the court (parking lot) and stop at the small wall. YHC explained that rebounding is essential to have a winning team.

15 step ups, each leg

15 Derkins (upper body strength is important as well in rebounding)

WARM-UP (March Madness Sweet 16)

16 SSH IC

16 IW IC

16 Slow Windmills IC

16 Slow Squats IC

16 Peter Parkers IC

16 Parker Peters IC

THE THANG

Common Basketball Drills with KBell (Around the Worlds and Figure 8’s)

15 Around the Worlds

15 Figure 8’s

20 Around the Worlds

20 Figure 8’s

Lay-up Drill – 2 lines with a Pax from each line carrying his bell to the goal and exchanging bells (rebounding) with the other Pax from the other line. While Pax wait their turn to lay-up/rebound, we did kb swings, curls, tricep and KBell squats. Total of 4 rounds. Lots of mumble chatter on getting a heavier bell from rebounding to do the exercise.

Defensive Drill- Showed proper defensive stance and did Push Press 15X IC.

Position Drills – The Pax divided into 4 groups to work on position drills (2 minutes each position).  “Dibbled” kbell between legs between stations.

Shooting Guard (scorer) – Kbell Gunslingers and Kbell squat side presses

Small Forward (most athletic) – Burpies and Merkins

Power Forward (rebounder) – Bomb Jacks and Kbell plank rows

Center (rim protector) – Kbell Halos and Kbell Skull Crushers

As all the Pax are Leaders, we did the Point Guard (Floor General) together – Suicides 2x

No time for AbLab or Kbell Jack Webb (Spitz requested)

 

Read the latest newsletter.  It has a new format.

Prayers and Praises – each Pax lifted up a prayer or praise.

It was an honor to Q this morning. I can’t wait to do it again.

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Make Mine a Sprint and Merkin Combo Please…

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  • QIC: Crab Cakes
  • When: 03-20-15
  • Pax: Repeat, Zima, Gekko
  • Posted In: The Swamp

4 strong Pax not going to #F3P200 this weekend started Friday off right at #TheSwamp.   YHC was in virgin post territory so some early morning recon was necessary.  Local law enforcement was curious why YHC was creeping along staring at low retaining walls and traffic circles.  Nothing to see here – move along.  Let’s get to it.

The Thang:

#Disclaimer

Quick warmup COP:  IW, Windmills, Low Slow Squats, Mountain Climbers

Quick dynamic warmup:  High Knees, Butt Kickers, Side Shuffles, Kareokees, Skips

Little Baby Jog to the first traffic circle.  Partner up.

Partner 1:  Sprint around traffic circle

Partner 2:  Perfect Merkin (going for quality not quantity – all the way down/all the way up)

Flap Jack.  Repeato.  Repeato a third time.

LBJ to the water fountain for Step Ups x 20 and Derkins x 10.  Repeato.  Repeato one more time.

Move to end of parking lot.  Max out on perfect merkins then sprint around the water fountain.  Max out again/sprint again.  Max out one more time/sprint one more time.

LBJ to shop sidewalk.  Bear Crawl to cross-walk and sprint back.  Repeato.  Repeato one more time.

LBJ to front of Target.  Sprint past three large red balls turn around and recovery walk to one.  Do this 5 times and then recovery walk the entire distance.  Repeato 5 times.  Recovery walk.  Repeato 5 times one more time (huh?).  YHC: “Has a Q spilled merlot before?”  No sympathy from pax.

LBJ back to water fountain area.  Flat Jacobs ladder.  Down from 5 burpees on one end – sprint to other end. 4 – sprint.  3 – sprint.  2 – sprint.  1 – sprint.  Flutter kicks while you wait for the Q. 

Grab some wall near the fountain for peoples chair.  Repeato.  Repeato one more time.

LBJ back to traffic circle. Max out on the perfect merkin then sprint around the traffic circle.  Repeato.  Repeato one more time.

COT

Moleskin: 

Small group of STRONG men.  The O2 debt was high and it challenged each pax memeber to keep the perfect merkin form.  It got harder and harder yet the pax pushed themselves to the limit.  Try it sometime to see how many you can truely do.  Zima kept the mubble chatter up as he was glad to get out in the gloom and move around a little.  We tried to satisfy that need.  We had our fellow Fort Mill brothers running the P200 and our M’s running the P70 in our thoughts and prayers.  We shared our baby 2.0 stories.  It was a great way to start out a Friday.  It is a great AO and YHC was honored to lead such a great group of men. Aye!

 

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The Fort…To Colombia

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  • QIC: Maximus
  • When: September 2015
  • Pax: Maximus, Santini, Bojangles, Wort, Deacon, Chicken Hawk, Freebird, White Lightning, Cake Boss, Bubba Gump, Audit
  • Posted In: Uncategorized

Pax,

Eleven of us from the Fort Mill Region will serve on a one week mission trip to Colombia, South America through Forest Hill Church and the South America Mission (SAM, www.southamericamission.org ). SAM’s work began in 1914 and they share our tradition of responding to the Great Commission.

This trip will renew our understanding of the Gospel’s power to transform lives and our passion for God’s global purposes. We’ll be in Colombia from September 5th to 12th, 2015.

Colombia has been one of the countries where the persecution of Christians is most severe. Today, over 130 SAM missionaries are multiplying the Church of Jesus Christ in five countries in South America. We will serve through diverse projects which include construction, relationship/partnership development with the Wayuu indigenous people, and helping local men create a legacy of Christianity.

Eleven of the PAX will serve on this Colombia mission trip.

There are two critical things we need for this trip.  First and foremost is prayer.  We’ll be announcing this trip in upcoming COT’s but would you commit to praying for our team, our families and for our interactions while in Colombia.  Secondly, we need to raise $22,000 as a team. Would you be willing to help send us by supporting our work financially? Donations can be made by using the link provided below.

https://app.managedmissions.com/PaypalPayflowDonation/Donate/andrewblock2 

We look forward to reporting back great stories of God at work in mighty ways in Colombia.

Sincerely in Christ,
Maximus

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5.0 almost joined us on an un-official BD

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  • QIC: Zima and Trucker
  • When: 03/21/15
  • Pax: Zima, Trucker, McGrufe, Change Order, Geicko, Jiffy (FNG), Badger, Lug Nut, Spitz, Crash, Photobomb, Ceranno
  • Posted In: Alcatraz

As YHC pulls into Runde Park parking lot, I notice the lights are all on and there is a Tega Cay 5.0 standing talking to the PAX. I think what did we do wrong already?? Did a PAX pass out in anticipation to the un-official BD that we have been tweeting about the night before? Side note, enjoyed the trash talking with WEP and IL, it’s all about encouraging the PAX to get out and post and grow as a leader with #accountability!

So the PAX almost had the 5.0 post with his 20 lb equipment, but he choose to watch. All week YHC trying to come up with something new for Alcatraz as the other Q was DM’ing about his vision of pain. So the thang started like this:

COP with typical SSH, IW, Merkins, Squats and Windmill. PAx took off for a fast mossy (yes YHC forced the PAX to run a little faster) around the Tega Cay firestation up to the track next to a…..pull up bar!! Oh the PAX began to cry as they realized what was about to begin.

PAX split into 2 groups. Group 1 ran to the playground: each PAX did 5 pull-ups (yes a Trucker Tradition), as each one took a turn, the PAX did continuous Burpees until each one did 5 pull-ups. Group 2 stayed at the pull-up bar on the trail and did the same thing. Once completed the groups ran to the other station and repeated. Groups ran back to starting station and repeated sequence 3 more times with:
Squats/5 Pull-ups
LBC/5 pull-ups
Merkins/5 pull-ups

Mossy to retaining wall for 20 dips and 10 step-ups per leg, rinse and repeat. YHC thought he had enough time to do Dora 1-2-3, but the pull-up relay exhausted the PAX.

Hand off to Zima…
Short mosey to “The Hill” behind Alcatraz. Run all the way to the base and begin series of 1 exercise and then run hill, run in a circle at the bottom of the hill until 6 is in (Thanks Senator T).
SSH X 30 : Run Hill and Back
Hillbillies (IW but use same arm/leg) : X8 and a car broke the Pax into a Run Hill and Back
Mountain Climbers X 20 : Run Hill and Back
Peter Parkers X20 : Run the Hill and then Mosey to the Parking Lot

Jack Webb Family Tree: Series of Jack Webb related exercises to induce sweat and pain.

1. Ascending Cone Crawl (Jack’s Promiscuous Cousin) : Bear Crawls to each cone laid out across the parking lot and complete 1 CDD at first cone, 2 at second cone and so on until you’ve traversed the parking lot and back with 10 completed CDD, Bear Crawling the whole way.
2. Dan Taylors (Jack’s other Cousin) : 1 Squat / 4 Jumping Lunge Count up to 10/40 (Crowd Pleaser)
3. Jack Webb (The Man): 1 Merkin / 4 Overhead Count up to 10/40

Trucker’s moleskin
Late Friday night, word spread that the clown car to Hartsville was cancelled. Let the Tweets begin! Enjoyed stirring the pot in making sure all PAX not doing the P200 would not Fartsack and go somewhere! Zima and YHC were planning this all week hoping we developed something hard but fun. It’s always a blast to Q and try to be creative and make everyone sweat. Enjoyed the mumblechatter when we stopped at the pull-up bar. Always a PAX favorite!

Zima’s Moleskin
After Truckers pull-up festival I was seriously re-thinking some adjustments. I’ve been told if you can’t do it, don’t Q it. My goal for the morning was if I can “barely” Q it, I should probably do it. Such was the case. With Alcatraz all lit up, I was yearning for the gloom I’m so accustomed to. So we made a jailbreak ala Clint Eastwood and headed for the “Hill”. Lots of mumblechatter going down the hill, not much after that. My weak attempt at cadence on Hillbillies was evident, but a car coming down the street saved me and we broke into a sprint up the hill. It’s amazing with so many educated PAX that they still can’t manage to run in a circle. We’ll work on that later but oxygen deprivation may have played a part. I really enjoyed introducing the Pax to Jack’s extended family. It will probably be awhile before I attempt that trio again. The clock hit 7:30 AM right on the JW 40 clap. An end to a delightful Q. Always and honor and looking forward to the next. Aye!

Prayers to P200 PAX – everyone enjoyed the Tweets from those PAX. Prayers to Flat Tire and M on cancer treatment.

Trucker

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Strange Looks in Downtown Asheville

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  • QIC: Old Bay
  • When: 03/21/15
  • Pax: Grid Lock, FNG (Mark), Old Bay
  • Posted In: Uncategorized

 

Three pax descended on a small but feature-rich park in downtown Asheville for a remote workout.  @F3Asheville had requested that we run recon on TC Roberson High School, but the logistics of posting this morning required it to be within walking distances of our Asheville business trip accommodations.  A drive-by recon trip to TC Roberson High School took place this afternoon, with details emailed directly to F3Asheville.

This downtown AO (Pack Square Part) seems to be perfectly for a small workout group (say 10-15), or larger groups if used as a launching point for running workout around town.  Grid Lock observed that the grassy areas of the park might be torn up quickly with a large group.

The workout this morning drew curious stares from onlookers, including city workers in a truck that made several slow drive-bys from all sides of the park to investigate the COP and People Chair with “arms up”.  But the pax, in F3 their gear, kept the ruckus down and focused on the pain.

The Thang:

Circle up for static warm-up
  • SSH x25
  • IW x25
  • Windmills x20
  • Merkins x20
  • Peter Parkers x20
  • CDD x20
  • Low, slow squats x25
Dynamic Warm-up (around park)
  • right shuffle
  • regular run
  • left shuffle
  • run backwards
  • high knees
  • regular run
  • butt kickers
  • regular run

Jacob’s Ladder to 10 from bottom to top of part – merkins and squats

Mosey to wall for people’s chairs
Lt. Dans across front of amphitheater
People’s chair again

Mosey to grass for Jack Webs to 10 (1:4 ratio)

Blimps – split between two stations across grassy area.  Bunny hops one direction and bear crawls the other.
  •  5 burpees
  • 10 lunge each leg
  • 15 imperial walker
  • 20 merkins
  • 25 plank jacks
  • 30 squats
Mary up on the amphitheater platform (for all of downtown to see)
  • LBC x25
  • Flutter kicks x20
  • Freddie Mercury’s x20
  • Russian Twists x20
COT
Grid Lock and YHC decided to save the naming of FNG Mark for a workout with more pax (that don’t know him as well as we do).
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Peach and Padre push the Pax

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  • QIC: Peach and Padre
  • When: 03/21/2015
  • Pax: 13 Pax: Walker, Twister, Bandit, Mayhem, Popeye, Gepetto, Santini, Padre, Peach, Utah, FNG- Da Vinci (Cheeto's 2.0), Cheeto, Italian Job
  • Posted In: Uncategorized

Peach led from the lot to COP
– SSHx30
– Hello Dolly x 20
– Merkin x 20

“Mini-Mile”
– Imp Wlkr x 20 then sprint
– Rosalita x 20 then backpedal
– Wide Merkin x 15 then karaoke
– SSH x 25

Mosey to Pee house for People Chair x 30 count

Mosey to COP
– Long Slow Squats x 50
– Carolina Dry Dock x 20
– Blimps; corner exercise w/mosey to next corner OYO
* 5 Burpees, 10 Lunges, 15 ImpWlkrs, 20 Merkins, 25 PlankJacks, 30 Squats
Return to COP
– SSH x 25
– Wide Merkin x 20
– Morrocan Night Club x 40
– Jack Webb (1×3) 4,5,4,3,2,1
– Obligatory 10 BombJacks
– BTTW for long 10 count

Handoff to Padre for a long mosey to Heartbreak Hill
– Starting across the field, Burpees then run across field,
and up the hill for Burpees, then down hill and across field
for… yep, you guessed it: Burpees.
Started at 24, laddered down to 2, decreasing by 2

Message of encouragement by Padre, then
Mosey back to COT

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