23 pax post for a tour of the AO. The pax arrived with flabby shoulders and YHC decided to provide an appropriate remedy.
Conditions: Not as humid as it was at Crusade yesterday.
The Thang:
Disclaimer/BOM/Prayer
Mosey from the Shovel Flag to the staff parking lot and circle up. The following were performed IC:
- SSH x 20
- TTT x 15
- IW x 20
- LBAC x 10 each way –> Hold
- Overhead Arm Claps x 20
Suicide Sprints in the staff parking lot, beginning at the side of the lot closest to the school
- Sprint to the middle of the lot and do Carolina Dry Docks x 10
- Sprint back to the starting point and do Merkins x 10
- Sprint to the other side of the lot and do Diamond Merkins x 10
- Sprint back to the starting point and plank for the SIX
- Recover
- Sprint to the middle of the lot and do Flutter Kicks x 10 each leg
- Sprint back to the starting point and do Big Boy Situps x 10
- Sprint to the other side of the lot and do LBC x 10
- Sprint back to the starting point and hold six inches for the SIX
Mosey to the Brick pile and grab two bricks. The following were performed IC:
- Curls for the Girls x 20
- Triceps extensions x 20
- Shoulder press x 20
- Merkins on the bricks x 10 (OYO)
- Curls for the Girls x 15
- Triceps extensions x 15
- Shoulder press x 15
- Merkins on the bricks x 5 (OYO)
Mosey to the track. Break the group up into 4 groups with each group starting in one of the 4 corners. Each corner was assigned an exercise. The pax in each group performed each exercise OYO but waited for the SIX in their group before moving to the next corner. When moving along the shorter legs of the track, groups would lunge halfway and sprint the remainder. When moving along the longer legs of the track, groups would mosey.
- Corner 1: Hydraulics x 10
- Corner 2: Shoulder Taps x 10 (each arm)
- Corner 3: Carolina Dry Docks x 10
- Corner 4: Diamond Merkins x 10
- Recover
- Rinse and repeat
Mosey to the steps. Grab a step. Knock out 10 calf raises with toes pointing forward, 10 with toes pointing inward, and 10 with toes pointing out.
Mosey to the asphalt at the top of the hill. Bear crawl to the other side of the asphalt.
Mosey to the front of the AO and convene at the Shovel Flag.
COT
Moleskin:
- We learned that — for some — 4 inches may suffice rather than 6…and that’s okay
- YHC got a little tired during the first set of brick work and knocked Set 2 down by 5 reps. Sorry for anyone who feels cheated
- Strong words from Canseco and Merit Badge about the value of F3, the caliber of men involved, and what we get out of pushing through the elements and the suck together — and how that impacts our community
- Kotters, Granola
- Welcome, Foggy Bottom, who posted at his first Boot Camp after being welcomed as an FNG at Crusade yesterday
Announcements:
- Canseco is selling raffle tickets for softball
- 8/26 — Stomp the Swamp; discount code still valid
- 11/11 — Cheech 10K
- 12/15 — Christmas Party
- Wingman at 0400 on Thursdays
Prayer Request:
- Flanagans as a new routine is about to begin
- Merit Badge’s friend’s son has had two surgeries for a heart valve issue since being born a week ago. He is improving but not out of the woods.
- Swanson’s uncle had 95% blockage in a major artery; pray for recovery
Devo:
“Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everyone. If it is possible, as far as it depends on you, live at peace with everyone.” – Romans 12:17-18
There’s a lot of garbage throughout the world right now, and it seems to be escalating here in our country. You can only control your environment so much. You have a responsibility to control how you interact with others. Make sure that as far as it depends on you, your attitude is peaceful and that your goal is to diffuse negative situations rather than escalate them.