Wheels spinning at the Ranch

2016-03-24Leave a comment

QIC: Chicken Hawk
When: 04/24/2016
Pax: Duke Nucomb, Spider-Man, Bassomatic, Serrano, Haushka, Shelby, What Did, Spitz, Lug Nut, Main Frame, Whopner, Cheddar, Smokey
Posted In: The Ranch

15 men enjoyed the first day of rebounded temperatures for a stroll around the ranch. Thank you to Spitz for his co-Q support unbeknownst to his participation. At certain points through his mumble chatter he suggested Burpees, a set of 100 and it was worked into the pain.

The message:

This month’s theme is leadership. Today we talked about the leadership traits and role models that influence our leadership style. Pointing back to Jesus the challenge was put on the table to pick one trait of Jesus and work to align our leadership styke too (Discipline, vulnerability, sacrifice, Grace, mercy, …)

The THANG

COP with 5 Burpees after each exercise

20 SSH

20 Imperial Walkers

20 Mountain Climbers

10 Windmills

Mosey to the Hill for Bear Crawl Wheel

round 1.- bear crawl up and backwards down with 15 squats at the top and bottoms of the hill
round 2 – bear crawl sideways up the hill and forward down the hill with 10 squats at the top and bittom
Round 3 – bear crawl up the hill backwards and forward down the hill

Mosey to the wall with crab walk and plank walk cure Indian run

Wall – Wall sit wheel, duck walk included some wall sit time with 10 counts followed by wall sit walk and duck walks through the rotation
Moser to Parking lot For Merkins wheel (15) and sprint wheel. Included 4 rounds of incline, decline, left arm high them right arm high Merkins with sprints between each round. Icing on the cake motivated by Spitz was the burpee broad jump and lunge walk back.
Mosey to Play ground – Ab wheel w/ lunge walk (2 man teams)
Leg lifts on bars (100)
Swing crunch (audible- 2 rounds)

mosey to picnic tables for 25 dips, 15 derkins and 10 step ups on each leg.

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No Plan…No Problem.

2016-03-23Leave a comment

QIC: Geronimo
When: 3/23/16
Pax: Cross Check, Car Bomb, Sasquatch, Cash, MacGyver, Shelby, Ginsu, Opie, Bloody Knuckles, Skate or Die
Posted In: Ring of Fire

Temps are rising and so are the numbers posting at The Coop. Finished the Pre-Coop warm-up run with a few minutes to spare and PAX were already circling up.
No FNGs, so short disclaimer which included the warning that I didn’t really come equipped with a plan which usually mean that it’s about to turn into bad news for the PAX.

Warm-up with a short mosey around the lot, then some dynamic streching.
Follow that up with WM, SSH, IW, MC, CCD, Merkins.

After trying to plan a good routine the night before, nothing creative was really materializing. I had thought to work in some new “toys” I had recently acquired, but that wasn’t coming together either. Finally, I left it up to work out during the pre-run. That didn’t really happen either as friendly pace with Sasquatch means between 7:30 and 8:00 min/miles (that guy is a machine). Finally after warming up it really came to me.

The Thang
Split into 2 groups.
Round 1
Group 1 to the bottom of the SCES hill. Group 2 to the top
Group 2 does Squats while Group 1 does 20 merkins and runs up to switch with 2
Round 2
1 back to the bottom for 20 Plank Jacks
2 Monkey Humpers until switch
Round 3
1 Bottom for 20 Diamonds
2 Jump Squats until switch
Round 4
1 Bottom for 20 Wide-arms
2 Apollo Onos

Already by the Pull-up bars- how convenient…

Stay in groups 1 and 2

Pull up pyramid and alternating BttW and Peoples Chair
Pyramid 2-4-6-8-6-4-2 Reps
Round 1
Group 1: 2 x PU
Group 2: BttW
Switch
Round 2
Group 1: 4 x PU
Group 2: People chair
Continue alternating until both groups complete the pyramid.

Finish up with 3 sets of Toes to the bar x 5 with alternate group LBCs

NMM

For having no plan, it turned into a decent days workout. What an awesome group of guys. I love to Q at the Coop! Mostly because of the close proximity to the casa, but also for the options and the PAX that are regulars here, in particular Skate or Die, MacGyver, Sasquatch, and now Shelby. Opie’s hours must have changed, so now he’s returned to the fold and it’s great to hear him as we go along. Not too many 10 counts with these guys, and usually it’s for my benefit. As much as I love to pick myself to Q I also love to pass the staff to others and see their ideas and give them the opportunity to lead from the front.

Announcements

P200 is complete, but now the MudRun is coming up, get a team or get on a team- it’s awesome!
CAH
Fastest 5K coming up

Keep Belgium in your prayers.

Geronimo! Out.

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Life Happens Here and Now

2016-03-23Leave a comment

QIC: CSPAN + Double D
When: 03/19/16
Pax: Choirboy, Boots, Snapper, Peach, Walker, Cheeto, Winchester, Corruption, Mr. Clean, Quick Silver, Italian Job
Posted In: Uncategorized

13 Patriots posted to Cherry Park for a dose of Saturday pain marked by “seasoned” Qs and the number 200 in partnership with our P200 brothers.

My thought for this P200 weekend workout was that we likely had a number of non-runners among the pax on this day. This presented the opportunity for the boot campers to take back the reins and prove that F3 is NOT a running club. Yet, it was certainly appropriate to respect the effort being put forth by our brothers down state, thus the idea of 200 leg reps. On top of the 200 theme, the mental challenge of the workout was to complete all exercises of all forms from one spot. The challenge was aimed at reinforcing the notion that life happens for each of us only in one spot at one time – in the present where we are situated at any given moment. Unfortunately, the weekend soccer tourney forced us to transition to the football field midway through, but we stuck with theme the nonetheless (more on the origin of the theme later).

The Thang

CSPAN takes the pax out for warm up run around middle school parking lots

COP – SSHs, IWs, Windmills, Merkins, Squats, CDDs, Seal jacks

Line up along one side of parking lot for series of warm up moves across parking lot and back – Toy Soldiers, Butt kicks, High Knees, Karaoke, Soccer hips, Bounding strides, forward bunny hop, backward bunny hop, Side shuffles, Basketball jump shots, Burpee broad jumps

Hand off to Double D

Run to open soccer field and circle up w/goal of getting permanently comfortable for next 45 mins. Mix of exercises throughout covering upper body and core in between 205 reps of legs (including Bomb jacks, monkey jumpers, squat jumps, squats, sumo squats, etc).

Following the super extended COP, we knocked out some partner wheel barrows, took a lap around the track and ran home.

COT

Naked man moleskin

The theme of living in the present in an awakened and alert state of mind surfaced from my own realization that I’ve been living in a haze during recent weeks. This reality struck home severely on Thur and Fri mornings for me. On the way to WEP on Thurs at 0500 for my Q at LILO, I was sitting at the traffic light on 160 at the Peach Stand. As I struggled to pull my Weinke to the front of my gloom-filled mind, something in my vision registered “green” and I took my foot off the brake and began to accelerate through the interaction. THANKFULLY, by God’s grace alone, a white streak from the right also registered in my vision and I slammed on the brakes and laid on the horn as a sedan came screaming through the intersection at 50+ MPH. Now fully awake, I looked up to see two red lights facing me and a green right turn arrow. Pretty dramatic example of me not living in the present. BUT, in fact, the lesson was not absorbed in that moment, as the following morning would prove out.

Fri AM, I was rolling through Starbucks’ drive-thru on the way to Funhouse’s impactful session sharing his Columbia mission trip experience. At the window, the barista was talking to a colleague from behind the window glass as she stepped forward to deliver my coffee. With my mind elsewhere and assuming she was still talking to her co-worker, I completely tuned out of her question about whether I had also ordered some sort of pastry….at least three times she asked me directly while I handed her the five spot and sipped my coffee and offered her absolutely no response. FINALLY, my brain picked up the fact that she was talking to me. Two days, two strikeouts.

So, I welcomed the opportunity to Q Saturday morning, seeing it as a path to shake the funk and allow my F3 brothers to help me reset my compass. Thanks to The Patriot pax for bringing me back to the present!

Special send off prayers for Boots as he heads off this week for the Coast Guard. Make your fellow pax back in RH proud, young man! Stay in the light and be safe!

A shout out led by Cheeto to DaVinci and all pax who’ve been absent in recent weeks/months. Spring is coming soon, which will undoubtedly bring out some Kotters along with FNGs. Five star hospitality when these pax post will ensure that they stay engaged.

Nice work by Quick Silver, stepping into COP w/CSPAN on his 2nd workout to lead a little bit of the warm up. Keep it up!

Last opportunity to order Mudgear with original logo for The Fort will be coming soon. New logo/artwork is in the works. Keep an eye on Twitter or reach out to Italian Job.

Thanks to Peach for his steady leadership of The Patriot and for the opportunity to Q. It was a great morning, including coffeeteria at The Little Café!

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Luck O’ the Irish

2016-03-23Leave a comment

QIC: Double D
When: 03/17/16
Pax: Opie, Bloody Knuckles, Hasslehoff, Bird Cage, MacGyver, Corruption
Posted In: The Fort

7 Pax shook off the temptation to fartsack in sympathy with the P200 smartsackers and gathered at LILO for a taste of St Paddy’s Day pain.

The Thang

Warm up run path to far side of WEP

COP – Mtn climber, IWs, SSHs, Windmills, Merkins, Squats

Run to hill and down to base

Traditional Jacob’s ladder – running 7x up and down w/merkins at the top starting w/1 and adding 1 each trip up

Run path back the way we came stopping at playground

Pulls ups x10, CDDs x10, Monkey humpers x10 (3 cycles)

Plank sequence, including the Leprechaun (aka the Plank Punch)

A Few Mins O Mary (our favorite Irish lass), including her Latin friend Rosalita

Run back to parking lot and grab a Bucket O Gold (aka cinder block)

Line cinder blocks across parking lot circle to form stations for each pax to do deep incline merkins between two blocks

Incline merkin suicides up stairway to heaven – Deep incline merkins x10, run to light post and back, 10x DIMs run to next light post….repeat all the way to top and back.

Derkins x10

Burpees x10 OYO

COT

Naked man moleskin

St Patrick’s Day was the perfect morning for our friend O’Pie to post at LILO, making the trek from Indianland. Plus, he brought along another friendly lad from those parts, Bloody Knuckles. Great to have you both along for the adventure!

Bird Cage and Hasslehoff scared off MacGyver and Corruption, who chose to get in five miles over hill and dale rather than submit themselves to boot camp agony.

We closed out with prayers of gratitude from all pax, taking a cue from YHC’s near miss of disaster on the way to WEP at Peach Stand intersection. Much to be thankful for, especially the gift of our F3 brotherhood.

Thanks to Twister for the invite. Always a privilege to lead the pax.

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Windy welcome back to P200 legs

2016-03-23Leave a comment

QIC: Chaser
When: 03/23/16
Pax: Apache, Legoland, Spiderman, Stang, Zima, Package, Cerrano, Howitzer, Trucker, Fishsticks, Short Sale, Dark Helmet, Puddles, Bart, Cheddah, What Did
Posted In: Pantheon

YHC had the honor of covering for Bing for a Q at one of my favorite Fort locales…the Pantheon. I’m always drawn to the amphitheater and couldn’t resist her draw again today. Fantastic group of men with the highs and lows of P200 still in their heads and the adoration of the non-P200 Pax (YHC included) still be feverishly handed out. It’s been said a hundred times already but it can be said a hundred more – FANTASTIC JOB REPPIN’ THE FORT and getting out of your respective comfort zones to tackle such a feat with your fellow brothers. Now off to see if those legs have recovered.

The morning started off with a disappointing text from the one-and-only Apache indicating that he was going to miss The Pantheon and post at a Rock Hill AO (always a good choice by I do loving having Apache around). That text was quickly followed by a “Chicken” text from CSPAN who was down-range. Then things got silent…

5:15 hits and we begin our warm-up mosey around the parking lot…lo and behold, I feel a bump on my right shoulder and none other than Apache had rolled in hot to join the fun! Spirits and volume lifted by his presence we continued the warm-up:

High knees, butt kickers, side shuffles both ways, knee pulls, etc. until we circled up near the mouth of the amphitheater. Nice continued stretching warm-up there with:

Good Mornings;
Plank series;
Soccer knees (in and out);
SSH
WM
Sloooow squats
Sloooow merkins.

The Thang

Mosey to the base of the amphitheater for a round of 11’s starting with 1 merkin at the bottom and 10 burpees at the top.
As we were winding up the 11’s, it was brought to YHC’s attention that it was Spiderman’s birthday…mosey to the back of the school
Balls to the Wall with a rousing rendition of “Happy Birthday” – quite the head rush.
Mosey down to the far base of the steps….stealth mode (Apache still needs work with this but his efforts were commendable) for the following:
1. Sideways run-up approx. 50 stairs to the mid-way point and then jog it back down;
2. Reverse direction sideways run-up back to the midway point, jog it back down;
3. Jumping Squats back to the midway point, jog it back down;
4. Apollo Ohnos back to the midway point, jog it back down;
5. Low Squat double steps back to the midway point them mosey back to the top of the stairs.
6. Once at the top, 4 Pax took on the short landings of steps with quick feet 1 up, 1 down, 2 up, 2 down, etc. etc. until the top. Remaining Pax did some ab lab until that got boring and YHC audibled to running laps while the remaining Pax completed the quick-steps.
7. Mosey back to the front of the school for some “Lawyer Up Burpees” (Drop down to 6″ pushup and bring both knees to elbows, extend to top merkin position and bring knees to elbows and then complete the burpee with a jump up = 1)
Hit the COT

Wonderful group of 17 today that took it all in stride even when the last part became a bit cumbersome due to the number of Pax. As always, I appreciate the opportunity and honor to lead such a group of #HIM.

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It’s Clydesdale story time, boys

2016-03-23Leave a comment

QIC: GridLock
When: 02/23/2016
Pax: Airborne, Change Order, Barry Manilow, Gilmore, Anchorman, Mainframe, Rebel, Corruption, Tater, Greenwave, Deacon, Cotton Eye, Bass-o-matic
Posted In: Clydesdales, Millllkshake, Slow Burn, The Fort

14 bright eyed PAX posted to the Clydesdales on a brisk morning to mozy a few, or more, miles.

The Thang

The Clydesdale “Thang” is always easy to describe. At this AO we run.

But, as a whole, this AO is a little different. Today, as with most Wednesdays, the PAX split into different groups based on running experience, desired miles, and cardio. One group ran 45 min through BAX at a run/walk pace, another ran 45 straight at a moderate pace through BAX, and the last made a quick biscuit trip down 160.

Today the overall mileage ranged between 2.5 and around 4.4. YHC was quick to notice how the weekends CSAUP P200 participants left their Smoke Boots at home and were moving a little slower than their norm.

COT & Story Time

After Name-O-Rama, YHC indulged the recovering PAX to listen to a quick story about ‘why the Clydesdales exist’. I shared my own Sad Clown experience, what it meant to swallow the F3 Red Pill, and why I believe running/jogging is an important part of the F3 experience.

You see, two years ago I couldn’t even finish my first F3 workout because a short run brought me to my knees. For a week I was known as the guy that didn’t stick around long enough to get an F3 Name! I had no cardio, and quit honestly needed to splash merlot.

A year later, and 40 pounds less, I built up enough cardio to handle the typical boot camp, but it still wasn’t enough. I wasn’t progressing. I seemed to be missing something. I needed something more.

I needed to embrace “that which should not be named.” – Running.

Why?

Because improving the cardio improves the boot camp experience.
Because I needed the physical goal of 3S2T of the King.
Because much of the fun and Fellowship of the Second F is at CSAUPs. All CSAUPs involve running and strenuous cardio.
Because I didn’t want to always be the Six!

If running was so important, and my natural next step, what was I to do? I didn’t think I could show up at “Flight Plan” or “Laces Out”. Too intimidating. Running on my own. I couldn’t just do it with no accountability from the PAX.

Thank goodness a few other guys led the way by starting the Clydesdales. They were prepping for a Leatherneck mud run, but were, for the most part, beginner or moderate runners. I joined them. The Clydesdales became a “safe” place for me to work on my cardio and improve my running skills.

So, join the Clydesdales on Wednesday 0515 at BAX Starbucks if you want a moderate run to build your cardio, stamina and legs. Less than one year ago many of the Clydesdales were in your same shoes. 12 months later they are participating in CSAUPs like the P200, the Yeti and half-marathons.

All running levels welcome. Just be willing to improve!

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Post P200 at Colosseum

2016-03-22Leave a comment

QIC: Jekyll
When: 3/22/2016
Pax: Wapner, Pusher, Cake Boss, Blow out(Hate Hate), White Lightnning, Shelby, Mission Impossible(Hate Hate), Tesh, Maximus, What Did, Dawg Pound, CSPAN, Free Bird, Zima, Seacrest, Smoky, Hauska, Atticus
Posted In: The Colosseum

First post for many following P200. Other men better than me sacked up and ran or lifted heavy things yesterday. Me? I slept. But not today. I had the conch and I wanted to get back to basics. Back to strength. With a promise of no burpees (I would have broken this promise if i hadn’t completely forgot) and a full on award winning disclaimer, disclaimed, off we went.

SSH, Merkin, Squat, Diamond Merkins, IW intersperced with easy sprints, toy soldiers, kareoke

The Thang

Playground-

divide in 3 groups: 10 pull up, 15 swing crunches, 20 Carolina Dry Docks Rotate/Rinse/Repeat x3

Mosey to stairs hill

Discussion on Leadership. A Leader isnt always the guy on the soapbox giving orders. Be mindful of your impact on those around you just by being. Yes, your 2.0s are always watching. But so are your peers, co workers, community members. Your actions do speak louder than words. When you fail, and you will, do not wallow in it. Make the course correction to not do it again.

Divide in 3 groups: bottom of stairs, top of stairs, elbow. 20 Carolina Dry Dock, 20 Lunge, 20 LBC. Rotate/Rinse/Repeat x3

Wall squat/balls to the wall sequence

COT

Naked Man Moleskin

Solid work by all. Very impressed with relatively new PAX Wapner and Shelby. Had them count cadence on some excercises. Maximus- wont be long before these two are ready for Q. Big numbers today. Keep it coming.

Announcements:

3/26 Saturday 1600. Childrens Attention Home fun day. Contact chicken hawk for details
4/15/Friday 0610. Eternal Church behind Zaxby’s Fortmill 3rd F convergence on Fatherhood
4/30 Saturday Mudrun
5/14 Saturday 1805 F3 Nation, F3 Dads Knights Baseball. block of tickets will go quickly
5/19 Thursday 1745 National White Water Center-for F3 and family 45 minutes 1st F then 2nd F

L&R

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PHOP Props

2016-03-22Leave a comment

QIC: Jekyll
When: 3/16/16
Pax: Pistol (WD), Chappie, Apache, The Riddler, Pony Boy (FNG), Water Boy, Bill Ney, Schrute, Nunchuck,
Posted In: Uncategorized

A collection of 10 men including bootcampers and runners alike gathered in the #gloom to get worked over by fundementals and fellowship. Perfect weather, 1 FNG, disclaimer, disclaimed.

COP: SSH, Merkins, Sumo Squats, IW, CDD,

The Thang:

Dirty McDeuce:

Merkin, LBC, Squat
CDD, Heels to Heaven, backward lunge
Diamond Merkin, Box cutter, Mary Catherines
Curb Merkins, Flutter, Jump knee tucks

Dips (20), Derkins (10) rinse/repeato X3

10 burpee OYO
Karoeke L, R
Toy Soldiers,
Sneaky toe Lunge

Naked Man Moleskin

T- Claps to Riddler- If he hadn’t reminded me of my Q, I would not have had the opportunity to lead such a strong group of men. Just wasnt on the calendar. “if it wasnt in my #Outlook, it didnt happen”. I get inspired and encouraged everytime I’m in The Hill. Need to make it more of my weekly routine. Happy for and proud of FNG Pony Boy today. He hung in there and gave it all he had All of us need to remember that you dont get better by haviing things brought down to your level. you get better by rising up to the higher level.

Announcements:

3/26 Saturday 1600. Childrens Attention Home fun day. Contact chicken hawk for details
4/15/Friday 0610. Eternal Church behind Zaxby’s Fortmill 3rd F convergence on Fatherhood
4/30 Saturday Mudrun
5/14 Saturday 1805 F3 Nation, F3 Dads Knights Baseball. block of tickets will go quickly
5/19 Thursday 1745 National White Water Center-for F3 and family 45 minutes 1st F then 2nd F

L&R

Jekyll

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15 for Sweet 16 at the ARMory

2016-03-21Leave a comment

QIC: Longshanks
When: 03/21/2016
Pax: Chicken Hawk, Assasin, Cheddah, Dark Helmet, Elwood (FNG), Blowout (FNG), Deacon, Backdraft, Dawg Pound, Howitzer, Trucker, Seacrest, Barry Manilow, Geronimo, Longshanks (QIC)
Posted In: The Armory

Q. What do you do when you have to Q the Monday after running the Palmetto 200 as a 6 man team?

A. Upper Body and Abs

15 F3 studs from the Fort descended upon the ARMory for somewhat of a beatdown and above par mumblechatter. 2 of them were FNG’s and YHC had no idea about it until about 1/3 through the workout. More on that latter. Disclaimer was given while chalk was being written. No mosey, just circle up for warmup:

16 x SSH, 16 x IW, 16 x windmills, 16 x slow mountain climbers

In honor of the NCAA Men’s basketball tournament, 16 stations were setup in 16 parking spaces. 16 reps at each station. Stations as follows done counterclockwise:

16 merkins/16 wide arm merkins

16 upright rows/16 side leans (love handles)

16 bicep curls/16 Halo’s

16 flutter kicks/16 Situp with 10 or 25 pound plate

16 shoulder press/16 chest press

16 plank rows/16 around the world

16 triceps extensions/16 hammer curls

16 American War Hammers/16 LBC’s

If you got a station and the kettlebell/plate/weight was in use then SSH till you could use it.

Finish up with COT and BOM

Announcements – CAH this Saturday, Mud run April 30th, BRR

Prayers/Praise – safe return for all p200 Pax and the support they have from their families at home. Prayers for marriages and that we be the light in the world when such darkness is happening

Moleskin

Thanks to new site Q for allowing me to Q the Monday after P200. Would’ve done things differently had my legs been functional.
Loved that a bunch of P200 got out the sack and posted anyways.
Thanks Dark Helmet for bringing me sidewalk chalk. Would’ve loved to have had it earlier but beggars can’t be choosers.
Which leads me to why I had no idea there were two FNG’s present. Was too busy writing with the chalk before the workout to notice. Also, I’m just not used to having FNG’s at my workouts (or anyone for that matter) #toohard #likemyfriendstoomuch
Speaking of FNG’s, welcome Elwood (DH’s friend) and Blowout (moved here from Greeneville NC about 7-8 months ago) to the PAX.
Lots of quality mumblechatter this morning. Mostly about the P200 but not all of it. Personally still trying to soak it all in. Whether its the P200, Mud run, BRR or something else like it, YOU NEED TO DO ONE!!! Nothing will bring you closer to the guys you workout with day in and day out than spending 30+ hours in a van with them.
Can’t wait to lead my brothers again. Next time I promise there will be burpees!!

Longshanks out!!!

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Hot Box Repeat Round 2!

2016-03-21Leave a comment

QIC: The Riddler
When: 03/21/16
Pax: Beaker, Apache, Popeye, Italian Job, Waterboy, Pistol, Reborn, Boots, The Apollo Creed
Posted In: Uncategorized

Where the heck is spring, it seems like winter was back with a vengeance. We did however have two P200 Super Stars join us today(Popeye, and Apache). Knowing Old Town never let’s up I found an awesome workout from Posh from a few weeks ago that looked great.

With it being so cold we went straight to the Hot Box!

Warm Up
Left over right stretches
Right over left stretches
Cherry Pickers
Wind Mills

The Thang

Run to the top
Sprint to the wall and back (x4)
Merkins in between
Sprint back to ground level

35 Merkins on level 1
30 Merkins on level 2
25 Merkins on level 3
20 Merkins on level 4
15 Merkins on level 3
10 Merkins on level 2
5 Merkins on level 1
• American Hammers until the 6 was in

35 Squats on level 1
30 Squats on level 2
25 Squats on level 3
20 Squats on level 4
15 Squats on level 3
10 Squats on level 2
5 Squats on level 1
• American Hammers until the 6 was in

35 LBCs on level 1
30 LBCs on level 2
25 LBCs on level 3
20 LBCs on level 4
15 LBCs on level 3
10 LBCs on level 2
5 LBCs on level 1
• American Hammers until the 6 was in

Then I added some extra value to this workout:
2x Walk Sits 10 count
Plank Over Head Walk Taps – 10 both arms. From plank position reach above head with one arm as high as you can and touch the wall.
20 Heels to Heaven

Repeat with variation
2x Walk Sits 10 count – Hold one leg with opposite hand, then switch. These become painful and you can figure out which leg is truly weaker during the 10 count.
Plank Over Head Walk Taps – 10 both arms
1 minute of protractor 🙂

Mule Run back to COT

MoleSkin
A good showing and we had double digits again with 10 showing for Old Town which is amazing considering P200 just wrapped up. Seeing Popeye and Apache come out this morning was a real inspiration! Those guys are definitely #HIM great leadership from both of them.

Announcements
Read the weekly email lots of things coming through.
Come See Me Half Marathon is coming up
Mud Run
Nun Run
Tons of other awesome things.
There are guys that need F3, bring them out now it the time! Get Turkey Punching!

Riddler Out!

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