Move your feet and do Merkins

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70ish, not bad

FNGs: No FNGs

Disclaimer: Given

COP:

SSH 10 IC

The Thang:

Bear Crawl around the circle until back to your original spot 

Merkins 5 IC
Mtn Climbers 10 IC
Merkins 5 IC
Burps 10 IC
Merkins 5 IC
Plank Jacks 10 IC
Merkins 5 IC

Mosey to the Bridge

Karaoke the length of the bridge 
Karaoke back

Backwards run length of bridge 
Backwards run back

High knees to middle of bridge
High knee back

Stride it out the length of the bridge 
Stride it out back

Mosey to our upper parking lot and each PAX stand by a line of a parking spot

2 minutes of lateral hops with both feet over your line (intervals of 20 sec easy pace then 10 sec AMRAP)

Lateral hops right leg 10 IC
Lateral hops left leg 10 IC

Mosey to the opposite corner of the parking lot for defensive slides: move laterally left in line with the parking spot line with your butt down and hands up. Move up a spot when you get to the end and repeat going right. Keep going till the walkway in the middle of the parking lot. Shake it out then defensive slides were continued on the other half of the parking lot.

Then walk it out back to your line for another speed drill of forward and back hops with both feet over your line . Again it was hops for 2 min with intervals of 20 sec easy pace and 10 sec AMRAP. 

Walk it out to the front corner of the parking lot then 5 Merkins IC
Mosey 30 yards then 5 Merkins IC
Mosey 30 Yards then 5 Merkins IC
Jailbreak 40 yards then 5 Merkins IC
Mosey 50 Yards then 5 Merkins IC
Mosey 20 Yards then 5 Merkins IC
Mosey 20 Yards then 10 Merkins IC
Jailbreak ~100 yards back to the flag

 

Mary:

2 minutes AMRAP Big Boy Sit-ups
Dying Cockroach 30 IC
Flutter Kicks 25 IC

Numberama: 9

Namerama, Pledge: Done

Announcements:

July 4th Convergence 🇺🇸 7am

3rd F at 6am (picnic table shelter at Doty before Convergence at 7am

GORUCK will be back in Charleston for a Tough/Light On Aug 10&11

Prayers and BOM :

Unspokens

Devo:

Accelerate. If you are met with a problem or a conflict in life, don’t maintain your current speed and wait for things to get better (chances are things won’t necessarily get better). We need to Purposefully accelerate. Purposefully find a fix to the problem and get that taken care of and put it behind you. Accelerating is harder than maintaining a steady speed. Don’t let that deter you. It’s supposed to be harder. It’s easier to maintain a steady pace, but you won’t won’t get past opponents and get to the front of the pack if you don’t give it the extra gas.

Moleskin:  

It’s great to be back in the gloom with my brothers.

Memorable quotes:
Magic Mike: “that’s not a regular warm up exercise” (referring to the bear crawl after the SSHs)

I forget the actual words used, but Sakrete threatened bodily harm to Cheetah if we were doing all these Merkins because YHC knew that Cheetah needed to do more Merkins for this month’s challenge. I informed the PAX that the Merkins at the end were originally supposed to be Burpees. Sakrete then informed Cheetah that he loves him since we were doing Merkins instead of Burpees 😂

I asked the PAX if they could guess the last exercise before our Jailbreak to the flag. Splinter voiced little baby eye blinks. YHC then called the next exercise to be Merkins with little baby eye blinks at the same time 😁🤪