19 pax rolled into Crypt this AM not knowing who might be the Q. For YHC it felt like a homecoming. There were a lot of familiar faces and a lot of new ones for YHC. Regardless they were all brothers! YHC threw the book at them and they conquered everything I had. Great group of men posting at Crypt these days! Disclaimer and Prayer
The Thang
Mobile COP
- Run to the helipad and circle up
- SSH x 15 IC
- Plank Jacks x 15 IC
- Run to the grass on front side of school and circle up
- Squats x 15 IC
- Smurf Jacks x 15 IC
- Run to the top of the parking lot and circle up
- SloMo Merkins x 15 IC and plank
Line Drills
- Hops x 30 OYO plank when done
- Lateral hops x 30 OYO plank when done
- Quick Steps (cha cha) x 30 OYO plank when done
- Plank Steps (cha cha) x 20 OYO hold plank when done
- Plank reaches x 30 OYO hold plank when done
- Plank Lateral steps x 20 OYO hold plank when done
Mosey to Super Secret Field of Dreams and line up
SloMo Wojos to about midfield on Cue form Q and sprint the end
Circle up for a 6×6 Ladder
- Merkins – 30″
- Rest 15”
- Merkins, Squats – 30”ea.
- Rest 15”
- Merkins, Squats, LBCs – 30”ea.
- Rest 15”
- Merkins, Squats, LBCs, Carolina Dry Docks – 30”ea.
- Rest 15”
- Merkins, Squats, LBCs, Carolina Dry Docks, Heel Touches – 30”ea.
- Rest 15”
- Merkins, Squats, LBCs, Carolina Dry Docks, Heel Touches, 6inches – 30”ea.
Mosey back to the front of the school and circle up – DEALERS CHOICE (called on those who have not yet Q’ed)
- Russian Twists x 20 IC (Simon Says)
- Alternate Lunges x 30 OYO (Quarantine)
3 minutes of Imperial Walkers for Walker COT & BOM Moleskin
- Today was a good reminder for YHC to remember your roots. The places you’ve been in your past have shaped you to make you the man you are today.
- Tclaps to the pax for a great effort today. The warm welcome back was felt. Great group of men posting at Crypt.
- Saw lots of familiar faces and lots of new ones to me. I saw a lot of potential for VQ’s in the pax. There are brothers there who are ready!
Announcements:
-WALKER STRONG t-shirts – taking orders now for 2nd batch. Order and support Walker, Nail Pop and family. You can email Andy’s sister and order directly at [email protected] and pay with Pay Pal. If you do not use Pay Pal, contact Treadmill at [email protected] or DM on Twitter. We are compiling a F3 order to send in and you can give cash or check to him. $10 each. All orders and money need to be in by Sept. 14th.
-The Reaper launches this Friday at RBHS, 5:30am. Preblast here: http://f3nation.com/2014/08/26/the-reaper-awaits/
-New West Columbia AO launches Tuesday, 9/9. Preblast here: http://f3nation.com/2014/09/02/the-next-lexington-ao-west-columbia-is-coming/
-New Sumter AO launches in October. Preblast here: http://f3nation.com/2014/08/31/preblast-f3-sumter-sc-expansion/
-Still time to HC for GoRuck. Good training opportunity here: http://f3nation.com/2014/08/19/hurricane-hike-10k/
-Mud Run on 10/4. Still time to sign up. Email Smokey at [email protected] if you have a 4-man team. Register here: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
-Salsaritas for Walker every Friday at 11:45-ish at Hwy 378 location. Tell the cashier F3 and 15% goes to Walker.
Prayers
– Continue prayers for Walker Phillips, our brother Nail Pop and the entire Phillips family #WALKERSTRONG
- http://www.caringbridge.org/visit/walkerphillips