THE SCENE: Nice temp, but 243% humidity. Seemed to get better as it went on.
F3 WELCOME & DISCLAIMER Fully disclaimed
- 10 SSH IC
- 8 front LAC, 8 front BAC, 8 backwards LAC, 8 backwards BAC. All IC.
- 10 Daisy Pickers IC Sloooooow count
- 10 High Knees IC. Stretch, not an exercise.
Front Ruck on. Ruck to the stop sign. Do below things. Ruck to the next fence, do below things. Ruck to the end of that fence, do more below things.
- 30 dips (front ruck on)
- 10 crunches (front ruck on)
- 10 baby makers (front ruck on)
Walk to sand pile/dirt pile. (Back ruck on)
- 15 Merkins
- 30 Calf Raises
- 30 Pickle Pounders
Reverse Indian Ruck (back ruck on)
- Ruck in a line
- First person in line stop and starts doing squats.
- Next in line stops in front of them and starts doing squats.
- Keep going until the last person in line is now in front.
- Everyone does 5 Werkins
- Repeat till you reach the bridge
Turn around at the bridge (Front ruck on)
- Ruck to the next light pole
- 15 curls at the light pole
- Ruck to the next light pole.
- 15 overhead presses every third light pole. Hold over your head until everyone is in and done.
- Repeat until you reach the sand pile/dirt pile
- At sand pile/ dirt pile (Back ruck on) do 15 Irkins
Squad Ruck back to Shovel Flag
- Get in groups of 3-4 of approximately the same height (for convenience)
- Slide arms through the ruck straps and put hands on the shoulders of the person next to you (HIMmode: instead of grabbing shoulders, outstrech your arms and everyone grabs a strap.) You should be forming a triangle/square with a ruck suspended from each “side” of the shape.
- Walk back Shovel Flag like this.
- 15 Oblique Crunches each side OYO
- Superman – Bananas till we had about a minute left
- Stretch Planks – Plank with right arm and left leg outstretched off the ground. Switch side. 10 slow count each side. 4 times. ends up being ~60s.
COUNT-OFF & NAME-O-RAMA
13 PAX, no FNG
- Miracle Ear (QIC), Searcy, Choker, Sleep Number, Soulja Boy, Ratio, Commie, Orange Julius, Bootheel, Granola, Wall Builder, Woodpecker, Flobee
CIRCLE OF TRUST/BOM:
After cutting open a fresh watermelon, I was reminded that the ONLY thing guaranteed to always be sweet is Heaven. Also, remember that ultimately, our allegiance is to one thing and that is God. All things that detract from that should be investigated thoroughly.
The Exicon is fine for finding descriptions of exercises, but TERRIBLE for finding F3 names of motions youre doing. Also, I might make it a point to call impromptu baby makers and oh yeahs when park walkers come by. Without realizing it, I had back to back to back innuendo exercises. I learned that Neverland and Cockpit branched off of the Morg. Some say it has to do with beans in chili.
Sunday, July 14 is a farewell cookout for Tiger Lily. Also there’s a super secret channel that I didnt know about and I cant tell you about.