• When: 2021-01-26
  • QIC: Iron Mary
  • The PAX: Flex Seal, Dry Socket, Freon, Mercy Rule, Moist, Overage, CDV, Silver Chair, Navy Bean, Iron Mary

Burning Matches at F3 CAT

It was a beautiful morning to get better at CAT.  10 hard chargers ascended on its gloomy confines this morning.  Good enough numbers for a STAR from the Nantan!  Nice work, Men!  YHC always wants the PAX to get their monies worth when they make the effort to be there.  A whole lot of effort was spent and I think all the matches got burned up this morning.  Here’s how it happened.

Weather:  60 degrees and breezy


Opening Prayer

Mosey around the parking lot and circle up for COP

SSH x 15 IC

TTT x 10 IC

IW x 10 IC

OH Clap x 15 IC

Mosey to the block pile and grab one and meet back at the track blacktop

The Thang

Block Relay

Carry block to the 10 and then Squats x 5

Run back to the goal line and Merkins x 5

Carry block to the 20 and then Squats x 5

Run back to the goal line and Merkins x 5

Continue to the opposite goal line performing Squats and Merkins

Filthy 50

Block Curls x 50 then run to 50 and back

Sumo Squats x 50 then run to 50 and back

OH Press x 50 then run to 50 and back

Merkins x 50 then run to 50 and back

Lunge with block to 50 then OH Carry back

Take your blocks back and return to blacktop for Mary


Flutter Kick x 20 IC

LBC x 20 IC

Gas Pumps x 20 IC

American Hammer x 20 IC

Return to Shovel Flag for…




Announcements:  Dam 2 Dam Relay, 7 Year F3 Lexington Convergence sometime in March.

Prayer Requests:  Griggs Whetstone, Parents with Cancer, people with Covid

Closing Prayer

Pledge of Allegiance 

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