YHC loves to Q at Surge and not just because it is 2 miles door to door from his house, but because the standards of F3 are exemplified here to the highest degree. Each AO has a close knit feel to it, each one the same but also a little different. YHC has referred to Surge as the “Quiet AO” before, until Lt Dan arrived, as each PAX pushes hard without a lot of mumble chatter, something YHC is not used to coming from Shawshank. Today, there was a lot of support from each guy both verbally and picking up the 6. Again, the F3 standards are exemplified in a big way at Surge. Looking forward to next time!
Here’s how it went today:
Conditions: 75 and cloudy; humid
Disclaimer/Prayer
2 minute stretch
Mosey to parking lot in front of school
COP:
SSH x 10
TTT x 10
LBAC x 10 each way
The Thang:
Mosey to long straight away in front of school adjacent to Calks Ferry Rd
-Line up in a plank position facing the entrance to the school
-Indian Bear Crawl starting from back.
-Rinse and repeat until we reach the first corner of the straight away, last light pole
Mosey to picnic tables on the side of the school
-15 dips
-15 incline merkins
-15 decline merkins
Rinse and repeat x 2
Mosey to hill across the parking lot
-25 squats at bottom of hill*
-Lunge to top
-25 squats at top of the hill*
-Run back to the bottom
*Modified because Twerk forgot to mow the grass; lunges were changed to first light pole toward the circle instead of on the hill
Rinse and repeat
Mosey to pull up bars in the back of the school
-Pull ups x 5
-Diamond merkins x 10
-Carolina dry docks x 10
Rinse and repeat x 2
Mosey to front of school where we started Indian Bear crawls; mosey to each light pole in straightaway x 3
Burpees x 5 at each light pole
Mosey to shovel flag for Mary
Mary:
LBC x 50
1 minute of 6 inches
Stretch for 2 minutes
Recover
Announcements:
– Surge has the convergence on Saturday 7/26
– 8/8 Special Q at Cryptonite
– 8/25 Stomp the Swamp (TBD; Lt Dan will check on this)
Prayers:
– Marriages
– Leaders of our country and communities
– Virus victims
– Notebook
– Hash and Rice
– Shawshank PAX: Lego, Ponzi, Doodah
– Hoist
– Praise for Bogie’s M and her health