Q: CESS
PAX: SmokeScreen, Spot, Oscar, Backstop, DriveBy, CESS, Traitor, Betamax, Dog-Faced Gremlin, SweetTart, McNugget, Bucket Truck, Churchkey
FNGs: None
COUNT: 13
WARMUP:
5 rounds
SSH IC x 10
2 Burpees
10 Merkins OYO
THE THANG:
Mosey to the Amphitheater
Circuit of exercises moving at your own pace. 4 total rounds.
– Amphitheater steps (box jumps)
– Corner of King and Blossom (LBC’s),
– Corner of Queen and Blossom (merkins)
– Playground (pullups) and back to the Amphitheater SSH until the 6 arrives.
1st round 20 reps at each location
2nd round 15 reps at each location
MARY:
10 Flutter Kicks IC
10 Spot LBC’s OYO
10 Box Cutters IC
10 Teddy Rolls (count one side)
Circle of Pain – Hold High Plank while we go around the circle for each man to perform 3 Diamond Merkins.
Back to the Circuit:
3rd round 10 reps at each location
4th round 5 reps at each location
Mosey out to King street facing AO. String of Fire!
Run to the top of the hill 10 Merkins.
Run back to the bottom 1 Burpee.
9 Merkins, 2 Burpees.
8…3
7…4, you get the point.
This sucked out loud!!!!!!!!
@churchkey killed it!
Mosey back to the AO together.
ANNOUNCEMENTS:
– Friday 7 AM at Emily Douglas Park F3 DADS! Bring the 2.0’s for some great fun with Dad. Robber will be leading this summer. Glad to have him back out!
– Crazy Train is coming in July. Be on the lookout for details.
– Aug 5th is Q School. If you’ve never Q’d or Q’d a 100 times, this will help to understand why we do what we do. Breakfast will be served.
– 8-29-23 is the 10th anniversary of Thunder! Let’s get a big crowd for the first bootcamp split from the original workout at Brickpile!
– 10-14-23 is the 11th anniversary of F3 Columbia. Details are forthcoming.
COT:
– 25 Merkins for J Michael Muller. Fireman KIA Friday. Make sure to get in your merkins to show your support of this hero!
– Christian Cicimurri passed away yesterday. Leaving behind a son that just graduated from Dreher HS. She battled cancer for 2 1/2 years.
– Mitch Hall, fireman in Eastover, lost his wife this weekend.