🔥Pit
QiC - OT
PAX - Bloodclot, Snag (F3 Knoxville), Clickbait, Tuna, Licker, Jorts, Shoota, Swingline, Cornholio, Torch, Stirrups, DeLorean, Hackface, Hoser
Turns out there were 4 opportunities to accelerate this morning. Ruckers (Swing and YHC) and Runners (Hackface) for the pre action. Hack did his thing and Swing and I did a murph type thing. It was tasty and very humid. 5:15 rolls around and DeLorean shows up with a cup of Dunkin in one hand and a garmin in the other… ???
Bloodclot and Torch arrive in the same car for a 5:30 pre of 11 burpees on the min for 10 min. There was a lot of MC about their activities the night before in celebration of Hoser for his birthday… I didn’t ask questions, they were ready to rock and YHC did not participate… Needed to review the Weinke for the Independence beating that was to unfold that was not the Wall of Jericho.
15 PAX in total arrive to get better… Disclaimer and here we go.
Warm-O-Rama
100 SSH ic
Bac and back bacs - ic x 10 each
Hillbillies - ic x 30
Runner’s Pose OYO
WMH OYO
Good Mornings OYO
the THANG
Mosey to big parking lot and line up on the school side.
partner up for some Dora 1-2-3 or Dora 2-3-4
exercises chosen
200 Carolina Dry Docks
300 Hand Release Merks
400 Deep Squats
Mode of transportation for first segment was 75% sprint up and back.
second segment - 75% sprint up and politician back - YHC nearly crushed Tuna’s skull during politician race with Swingline.
third segment - karaoke up and 75% sprint back.
PAX put in the work for the first and second segments but MC began to really spike during the deep squats. Shoota, DeLorean, and even Jorts started talking smack but as soon as I heard Hoser mention something smart ass about the Wall of Jericho it was time to shut it down. Line back up.
10 burpees
Bear crawl the entire distance of the big lot
Mosey - cool down to back lot
Thang II
10 Burpees
55 Squats
25 Carolina dry docks
45 WWII’s
25 crab Dips
Mosey to hall of reckoning
THANG III
Balls to the walls - shoulder press x 30 OYO (MC was back and not sure how many completed but YHC did)
25 Carolina Dry Docks
Balls to the walls - Hold 45 seconds
25 Carolina Dry Docks
Mosey to playground
Thang IV
Swirkins - 25 - running out of time.
Mary
American Hammers ic x 40
Freddie Mercs ic x 30
MC was back… DeLorean was running his mouth again and also nearly splashed merlot.
Then we did Shoulder tap merks ic x 10
They were incorrectly named by YHC as ATM’s which resulted in some shit talk with Shoota.
6:30 - that’s a wrap.
Count off, Name-o-Rama
Announcements - F3 Dads late July 25th. Warpath 15 July 11th
COT
100 Merk post party.
Moleskin
It is always a pleasure to lead you. Thank you for the opportunity. The MC never disappoints and I hope you all gave it your best, got better and have a great 4th of July weekend.
Warpath 15 in a week. HC or forever hold your peace.
-OT
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