Dirty McDeuce and Other Stuff at the Berm

THE SCENE: Warm. Humid. Today was the first day this year I’ve applied Slicnut to my nips just for bootcamp. It’s a good thing I did…

F3 WELCOME & DISCLAIMER: Expertly given

WARM-O-RAMA:
Chop’n’Drop: All PAX chop their feet. PAX 1 counts to 5 and everyone hits the deck, recovers, and continues chopping. We went around the circle twice. Some of the PAX had a little fun with their 5 counts. 

Daisy Pickers and Imperial Walkers to round it out, and we took a very short mosey onto the walking path. 

THA-THANG:
Dirty McDeuce! The PAX completed 4 sets of the following exercises, with a little running in between:
12 merkins; 12 prisoner squats; 12 flutter kicks

Once we reached the pull-ups bars, we stopped and paired up. P1 holds boat pose; P2 does 5 pull-ups; SWITCH! Each man did 25 pull-ups, except for my partner, Shy Guy. I (accidentally) made him do an extra set.

Mosey back around to parking lot. 

5 Big Boy Sit-ups; wall sit; 20 overhead claps in cadence
10 BBSU; wall sit; 25 cherry pickers IC
15 BBSU; wall sit; 20 Moroccan night clubs IC
20 BBSU; wall sit; 20 seal claps IC

Seal claps are dumb. Don’t do those!

Wheel of Merkin!
Grab a piece of curb. 10 incline merkins, both hands on curb; rotate 90*; 10 offset merkins with one hand on curb; rotate 90*; 10 derkins; rotate; 10 offset merkins.
Rinse and repeat with 5 reps.

Back over to the wall – 25 calf raises IC

Step back to the lot for some Mary.

MARY:
Shoulder taps, hello dolly, box cutters, gas pumps, 60 second low plank

COUNT-OFF & NAME-O-RAMA
Lipton, Interweb, Puddle Jumper, 3 Leaf, Shy Guy, Tomb Raider, Mudpants, Little John, Photoshop, Soybean (QIC)

CIRCLE OF TRUST/BOM:
Inspired by the musical Hamilton: Who’s gonna tell your story? Are you living the story you want them to tell? Are you living a story worth telling?

MOLESKIN:
It’s always great posting at my birthplace. I enjoyed seeing the grizzled, cynical vets and meeting some newer PAX.  

ANNOUNCEMENTS:
2nd Anniversary Convergence at the Mothership, 8/17

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