YHC returned to TP for his second Q. Feeling more comfortable with the terrain, he decided to turn it up a notch. The Pax of TP brought it today, making for a great beatdown. One FNG got caught in the crossfire, come back Swanson, I promise it only gets easier.
Conditions: 52 degrees and beautiful (just setting out my shorts last night got me in the mood for sprints)
The Thang:
Disclaimer/Prayer- Mosey to Bball court
COP-
- SSH x20
- Burpees x2
- IW x20
- Burpees x4
- LBAC x20
- Burpees x6
- TTT x20
- Burpees x8
Mosey to field for some Awesome 8- 15 mins AMRAP
- station 1-10 explosion merkins
- station 2-20 squats
- 3 burpees in the middle
- station 3- 20 mountain climbers
- station 4- 20 RT, do burpees and return to 1
Cross Arm Merkins 10 Right 10 Left
300 yd Shuttle- YHC had to explain his love hate relationship with the shuttle run
25yds down and back 6 times minute recovery and repeat
Mosey to Bball court
Hi plank/low plank orama into plank thrusters
RT x20 into boat/canoe
Bball court side shuffle x2
LBAC (easiest exercise in F3) 5 mins thumbs up, reverse, thumbs down, raise the roof, overhead claps
Mosey to shovel flag
BOM/count/nameorama
FNG-Justin Black treasurer for West Columbia, went to USC Aiken, We got nothing, but he kinda looks like Ron Swanson from parks and rec sans mustache, works for the government. Good enough for me (Swanson) even though he is required to grow a mustache before Thursday
Announcements:
- Keep the GoRuck Heavy guys in your thoughts this week and P200 guys next week
- TP needs Qs, step up #Leaderslead if your nervous about a solo VQ ask me I will be glad to CoQ with anybody
Prayers:
Nail Pop and Fam- Great to have him in the Gloom with us this AM, always in our prayers
Devo: Treadmill
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=CSuie3ajrW
As leaders in our households and our community, we need to continually remember to let God lead us and go to him for guidance.
Great Q Fracture. Don’t tell lies. It don’t get any easier, the pax just get better. Aye!
Fracture, thanks for the shout out … I will definitely be back tomorrow. Trying Miracle Grow for the ‘stache … Not working. I look forward to getting stronger in all 3 (f) phases with you guys.
“Only sweat during physical activity or love-making. No emotional sweating.”
Swanson Out.