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Life, Liberty & Pursuit

The 4th of July represents much that we hold dear as Americans… including the right to fartsacking when appropriate. In spite of the national holiday, or perhaps in respect for those who earned our precious freedoms,  12 pax met in the wet and sloppy gloom beneath the new SwampFox SF and Old Glory.  It was also YHC’s virgin Q which made the date memorable.

Conditions: 74 degrees and very wet.

The Thang:

Warmup jog to the field

SSH  X 30
Burpees X 10+1/2 OYO
Plank till ready for:
Merkin X 15 (4 count)
LBC’s X 15 (4 count, embrace the wetness)

Jog to Citadel Park – On the Fence

Decline Plank (toes on the middle bar)
Decline Merkin X 15 OYO  (toes on the middle bar)
Recline Pullup X 20 OYO  (chest under the middle bar, heels on the ground)
Iron Cross X 20  (hold onto middle fence bar rather than partner legs)
Recline Pullup X 20 OYO  (chest under the middle bar, heels on the ground)
Iron Twist  X 20  (hold onto middle bar rather than partner legs)
Recline Pullup X 20 OYO  (chest under the middle bar, heels on the ground)
Decline Merkin X 10 OYO  (toes on the high bar)

Jog to Pine Tree Park (triangular park at Coker, Wofford & Winthrop)

Leg Levers, 6″, 45 degrees, wide, 45, 6″
Chaser LBC’s X 25 OYO
Merkin X 25 OYO (2 count)
Plank till ready for:
Burpees X 10+1/2 OYO
Plank till ready for:
Carolina Drydock X 20 OYO (2 count)
Chaser LBC’s X 25 OYO

Jog to St. Martins Corner

Leg Levers, 6″, 45 degrees, wide, 45, 6″
Chaser LBC’s X 25 OYO
Russian Twist X 20 OYO
Wide Arm Merkin X 20 OYO  (2 count)
Plank till ready for:
Burpees X 10+1/2 OYO
Plank till ready for:
Diamond Merkins X 10 OYO (2 count)
Chaser LBC’s X 25 OYO

Jog around back of CMS to Blue Sky Wall (Pause for Decline Plank & Arm Raises)

Peoples Chair X 30 seconds
LBC’s with feet on the wall X 20
People Chair X 30 Seconds
LBC’s with Feet on the wall X 20
People Chair X 60 Seconds

Decline Merkin X 20 OYO
Decline Carolina Drydock X 15 OYO
AMRAP Decline Merkin X 60 Seconds

COT & BOM: YHC proud to give thanks for this great country.

Moleskin:

-The F3 Summer Fuel Challenge is fast approaching.  See the following F3 link for the details: http://f3nation.com/2013/07/01/2013-summer-fuel-challenge/#comment-14383.  In the words of smarter people than me, “You can’t out-exercise a bad diet.”

-Fence work will probably come back with some moderate redesign.  Apparently, recumbent Lat Pull’s aren’t very hard when you can barely fit beneath the bar.  T-Claps to Chaser who was able to extricate himself from the tight confines beneath the Citadel Park Fence.

-#DoubleDown opportunity… If you’re finding out about the Born-In-The-USA race now… then you missed it.

-Convergence at DHS Saturday, 7:00 AM as usual. CONVERGENCE at DHS on TUESDAY, 5:45 AM UNusual.  Come Tuesday morning to DHS for the chance to get your unshowered, unshaven, sweaty, nasty, pre-dawn self filmed for a local TV audience.  Wear your F3 Gear and you’ll just blend right in.

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