Tag: Double D

The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Pre-Blast: September ’18 – Back to (Q) School

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Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

This is especially important this year as we push to expand the number of leaders in The Fort with our #218in18 FNG Campaign. We are encouraging SiteQs to schedule VQs throughout the remainder of this year. To support this effort, we need to make sure we provide the resources needed to these new leaders.

We’ll be launching Q School at Golden Corral (centrally located for everyone in the region) every Tuesday in September (4th, 11th, 18th, 25th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • September 4th – Q101 – CakeBoss + Longshanks
  • September 11th – Q101 – Senator Tressel + Bones
  • September 18th – Q101 & Q201 – Double D + Royale
  • September 25th – Q101 & Q201 – Pusher + Dark Helmet

This is a great opportunity to work together to continue to develop leaders across the Fort Mill/Indian Land/Lake Wiley area. Contact Ginsu or any of the Qs listed above with questions.

– Ginsu

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SlowBurn Send-off For Rooney

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47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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8

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Operation CSPAN Send off Convergence 8/18/18

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“So the Lord said to Moses, “Take Joshua son of Nun, a man in whom is the spirit of leadership, and lay your hand on him.” Numbers 27:18

Join us in The Fort to celebrate a Man that has the spirit of leadership in him and let’s get better with him and pray over him as he begins a new chapter and leads in new ways.

CSPAN has not only been a leader in The Fort, but across F3 Nation. Please come from all regions and show this respectable how much he has impacted you.

CSPAN has mentored, sharpened and shield-locked with so many and we now look forward to see how he continues to do this in new surroundings and invigorates a new crop of PAX for the Nation.

Event Details:

NAME: Operation CSPAN Send off Convergence

WHEN:  8/18/2018 ; 0630–0730

WHERE:  Fort MIll High School Bob Jones Stadium – 335 Munn Rd E, Fort Mill, SC 29715

WHAT TO BRING:

  • Man Card
  • Heart for Invigorating Male Leadership
  • Shovel Flags from All AOs

What to Expect:

  • 1 Hour Boot-camp Style workout (NO OTHER OPTIONS TODAY)
  • Park as close to Stadium lot as possible
  • 4 Qs leading
    • World Wide Leader
    • Double D
    • Long Shanks
    • Dredd
  • COT
    • Count
    • Name-o-Rama
    • FNG Naming if needed
    • Words for CSPAN
    • Prayers & Praises
    • Ball Of Man
  • Coffeeteria
    • 0745
    • Panera Bread Patio – 1309 Broadcloth st suite 103, Fort Mill
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The Time is Now

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5 pax posted to Block Party to put a final stamp on July 2018 with a dose of swampy pain.  Thanks to Site Q, Shady, YHC had the distinct pleasure of helping them meet their goals.

The Thang

Mosey up Stairway to Heaven and turn toward the soccer field.

SURPRISE!  For those pax not in the know, be aware that Fort Mill Parks & Rec has turned the soccer field above WEP into the perfect site for a future CSAUP Cage Match with the installation of a stout, black 10-foot chain link fence with locked gates.  This will take Jiu Jitsu to a whole new level!

OMAHA! OMAHA!

Circle up by gazebo for warm-up

COP — IWs x10, Hillbilly walker x10, Mtn climber x10, Merkin x10, Parker Peter x10, Windmill x10, Seal jacks x10

Mosey to the drill bit at the top of the hill near Red Dragon

Run to bottom of hill + 10 Burpees OYO + run back to top of hill
(repeat for 5 cycles)

Plank sequence

Mosey on path away from home to next drill bit

COP — SSH x10, Bombjacks x10, Plank jacks x10

Mosey to playground

Pull ups x10 + LBCs x20

Pull ups x10 + Freddy Mercurys x20

Pull ups x10 + Flutters x20

Mosey to next drillbit

COP — Mahktar N’Dyae x10, Shoulder taps x10, John Travolta x10

Mosey to next drill bit

COP — Jumping lunges x10, Sumo squat x100

Mosey to next drill bit

Sprint to playground & back to path + run to light poll at top of hill (headed toward soccer field) & back to path
(AMRAP until finish)

Mosey home

COT

Naked man moleskin

Thanks to the pax for a zealous effort on a very muggy morning!  Chicken Hawk put a real exclamation point on the morning with his choice of bear crawls up the long hill in the last segment — STRONG, brother! Even inspired Kielbasa and Band Camp to join in for that extra agony.

Thanks to Jekyll for his Board of Pain inspiration.  Mumble chatter among the pax started pre-launch, touching on BOP, so I couldn’t resist but throw a large batch of burpees and hill running into the mix in the early going.  Needless to say, that got the hearts beating and the brows dripping.

The theme for the workout was TIME.  It’s a four-letter word with so many meanings and uses I can’t even keep track.  Time is the most valuable non-renewable resource.  It moves fast and slow.  It can be short or long.  The briefest moment can have an eternal impact.  The smallest instant repeated over and over can make a very large impact.  How is time playing it’s role in your life?  Where do you need to speed up?  Where do you need to slow down?  “Slow” has been a recurring theme for me for many weeks…I need to slow down waaayyyy more often than I need to speed up…how about you?  Regardless of all the thoughts, concerns, worries, regrets, plans we have around time, the only time that truly matters is NOW.  Think about Time.  And make Now matter.

Thanks to Shady for the invite.  Always a treat to lead, especially at Ground Zero aka WEP!

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Beyond My Comfort Zone

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14 PAX joined YHC on this day to push themselves Beyond their comfort zones.

When I was offered the opportunity to Q, I’ll admit, I hesitated for a moment. I had a busy week ahead and wasn’t sure I was up for the challenge of delivering a message during the beatdown. Then I remembered, never pass up an opportunity to Q! They don’t come too often.

Standard Disclaimer, Disclaimed

Disclaimer to my message – I felt it necessary to preface my message and inform that I’m not an overly righteous person. I come before the PAX with a heart of humility. I come before the PAX not with an attitude of confrontation, but rather with a heart for caring.

The Thang: 

Mosey around the parking lot. Karaoke left/right, mosey, high knees, ankles to chest, mosey. Ended up down the hill past the pull-up bars and circled up.

COP –

50 SSH

20 Windmills

20 Merkins

20 Peter Parkers, Honey Mooner, Downward Dog

20 Parker Peters, Honey Mooner, Downward Dog

Message: Going into the planning process for the Q, I thought I would discuss with the PAX what was going on in my life, mainly where my faith has led me to this point. I’ve been thinking a lot about my relationship with Christ Jesus because I’m 6 months into a 9 month Journey (Offically called: The Journey) with at least a dozen other PAX in which we’re learning to abide in Christ through scripture, journaling and weekly meetings. It’s an intense program that has really started to transform my level of faith for the better. I could talk more about this process (and certainly that would have been okay!), but I also knew that was well within my comfort zone. I wanted to go Beyond my comfort zone and challenge the PAX to do the same.

I decided, rather, to share how my faith walk as help me to overcome obstacles in my life.

Beatdown: 

Run to Pull Up Bars –

3 Sets:  Partner 1: 8 strict pull ups / Partner 2: SSH

Plank until 6 is finished

Bear Crawl from the pull up bars down to the first speed pump (~50 yards)

Message: James 5: 15-16

15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

I admitted to the PAX I lost sleep when I decided to go beyond my comfort zone with this message. I was anxious and uncertain about my decision. But I also knew by confessing to my Brothers, I could continue the healing process. I then shared with the PAX that I’ve struggled with porn. I was clear in sharing I didn’t put this out there lightly, without a lot of thought or consideration. These PAX I know and respect.

Why put this out there and risk losing that mutual respect? See above – James 5: 15-16.

Stats on Pornography:

$97 Billion Dollar industry

35% of all downloads are porn related

25% of all internet searches are porn related

70% of men ages 18-34 visit porn sites monthly

YHC then asked the PAX: Have you seen the affects of porn on the world? In your community? In your family?

Beatdown: 

Run to The Wall –

BTTW – 40 seconds

35 Donkey Kicks

24 Merkins in cadence

10 burpees

Message: Galatians 6:1

6 Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.

I felt it was a sign from the Lord when the  Sunday before my Q, my Pastor spent 40 minutes talking about accountability. During his sermon on accountability, I couldn’t stop thinking about the PAX.  F3 is a unique organization that a lot of good comes from. We’re a band of Brothers who desires to lock shields anytime necessary. The problem of pornography can be overcome. It’s much more likely to be overcome if you’re being held accountable. To quote my Pastor, “sanctification requires community”. Again, what an opportunity the PAX provide through this community which is F3! (#WhetStone)

Beatdown: 

Mosey to the Band Practice Field:

Sprint 40 yards, mosey 60 yards (3X).

Bear Crawl 20 yards, 20 SSH

Walk 20 yards, 20 Bomb Jacks

Bear Crawl 20 yards, 10 Burpees

Walk 20 yards, 20 Squats

Bear Crawl 20 yards, 10 Burpees

Rinse, Repeat. Modified with doing half the number of reps.  Also, we didn’t do the 40 yard sprints.

Message: Philippians 4:13

13 I can do all this through him who gives me strength.

This habit, this drug, this problem, can be overcome. To quote my Pastor, again, “our ultimate accountability is to God”.

I wasn’t able to get beyond my problem of porn until I got serious about my relationship with the Lord.

My final question to the PAX that morning in the gloom: What is your relationship like with the Lord?

Beatdown: 

Sprint 100 yards, mosey to COT.

COT –

Name-O-Rama

Announcements

Prayers/Praises

NMM:

It’s an honor to be among the PAX. The process of preparing the message (and beatdown!) was an exhausting one for YHC.  The process also sharpened me in ways I wasn’t expecting. To revisit some bad habits of my past has really helped me to realize how far I’ve come in this life and in my faith. I thank you all for the support.

It’s was an honor to Q.

Maximus – thank you for the opportunity.

#CoopStrong

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24

A tradition unlike any other- Board of Pain 2018 Week 1

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10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

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The Coop: Mixed Meters

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24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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‘Watch’ Your Trajectory

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The preview was we will do lots of dumb things together. YHC hopes the advance billing lived up to the hype! We had a good discussion on trajectory and how many missteps does it take to get you off course. Surround yourself my PAX that will keep any missteps in check…plug for Whetstone. We need an accountability partner. Seeing that I have lost a few friends over the years to addiction, as recently as this week, take a look around and see how you can make an impact on others trajectory.

With that, we did a nice warm up that got us sweaty in an already humid environment quickly.

Mosey around the bus loop twice with dynamic stretching.

Circle up.

SSH
LS Merkins
LSS
Peter Parker
Parker Peter
CDDs
Some downward and upward dogs and some other goodness.

Now that was behind us we were ready for the main course.

The bus loop has three light poles about 30 yerds apart.

Rd 1 – 10 burpees, bear crawl to the light, 15 jump squats, crab walk, 20 merkins
Rd 2 – 10 burpees, lunge walk, 15 jumping lunges per leg, bear crawl, 20 CDDs
Rd 3 – 10 burpees, sumo walk, 15 LSS, bunny hop, 20 dips
Rd 4 – 10 burpees, single r leg hop, 15 calf raises, single l leg hop, 20 arm circles

Mosey to front of SFMS

Rd 1 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
4 corner box jumps going clockwise x 15
4 corner box jumps going counter clockwise x 15

Rd 2 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
15 single r leg hops over the line
15 single l leg hops over the line

Mosey to the backside of SFMS
Wall sits while each pax counted to 10
15 wall tar jai

Indian run all the way back to COT.

5 MOM with Pax pick your poison.

COT.

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