As YHC stated in the back blast from The Stand On Tuesday YHC’S 2 year anniversary is TODAY! 2 years of beatdowns, fellowship, CSAUPs and getting better each and every day. I have learned a lot about myself over the past 2 years. I have done things I thought I could never do and done things I thought I never would do. YHC has bonded with the men of F3, and have found that these men will do most anything for their brothers. It has been a while since YHC has Q’ed at The Pit. Ever since expansion it has been difficult to get back as often as I thought I would when I initially started posting at The Stand. YHC is glad that the men of Snake Pit have continued to stay close with those at The Stand. Constantly reaching out to one another, having monthly gatherings and joining each other on CSAUPs. Just goes to show that F3 is so much more than a workout. YHC looks forward to many more years and strengthening the bond with the men of F3! It was great seeing Honeybun (R), Tinkle, and 6 Foot Under and Kukoc out there today. They were all there on my day 1! Thanks for the support men!
Conditions: 74, 99% humidity and a breeze in the parking lot. Also 100% chance of mosquitos.
Pledge of Allegiance
BOM
Disclaimer
COP
Mosey down to the Big Boy Stairs grab a block and head to the “warm up” area buy the football field. Careful Emmy may hand you a “heavy” one!
TTT X 10 IC
Merkins X 10 OYO
Windmill X 10 IC
Merkins X 10 OYO
LBAC (F&B) X 10 IC
Merkins X 10 OYO
OHC X 10 IC
Moroccan night clubs X 10 IC
Cherry Pickers X 10 IC
Merkins X 10 OYO
IW X 10 IC
Merkins X 10 OYO
The Thang
4 Corners- Start at the goal line. Carry Block with you over head the entire time!
First set as follows.
Corner #1- Curls X 20 (With block over head “mosey” to corner of the 50 yard line)
Corner #2– OHP X 20 (“Mosey” across the 50 with block over head)
Corner #3– Tricep extension X 20 (With block over head “mosey” to corner of the goal line)
Corner # 4– Bent over rows X 20
RINSE AND REPEAT
Second set as follows- (follow the same route with block over head.)
Corner #1– Goblet Squat X 20
Corner #2- Swings X 20
Corner #3- Thruster x 20
Corner #4- Calf raises X 20
RINSE AND REPEAT
Take a lap while waiting on the 6.
Line up on goal line
MARY
-Flutterkicks X 25 IC
-LBCs X 25 IC
-American Hammer’s X 25 IC
Out of time. Put blocks away and return to shovel flag. After some thought and talking with Emmy YHC should of alternated every corner with arms and legs. Carrying the block definitely made it more difficult. T-claps to Kukoc and Tinkle who ended up with one of the heavier blocks. Great work today men!
COT and BOM
Announcements
-7/24 Christmas in July @ The Stand –wear your ugly Christmas sweater!
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
–8/10 Dad’s Camp
-8/11 5K. Only $8.11 to sign up: https://sc811.com/run/
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
Prayer request
Ebert’s dad
TriDelta’s Mom
Tinkles Mom
Snake Handler’s Mom
Katniss’ BIL
6 Foot Under’s BIL
6 Foot Under
YHC and Ortho appointments
YHC’s M upcoming oncology appointment and scan
Unspoken