The shovel flag was planted at the Muddy Crick and 15 PAX including 3 FNGs set off into the Gloom.  Since it is Flag Day and the World Cup, YHC decided to go with an around the world theme.

The Thang:

WARMUP:

  • 200m jog.
  • Imperial Walkers x 20 count.
  • Sir Fazio Arm Circles x 20 count.
  • Merkin x 20 count.

THE MAIN EVENT:

  • JACKWEB : 1×4 up to 5×20.
  • Jog to rock pile, pick a rock the size of your ego.
  • Bicep Curls back to the Grassy Knoll, Circle Up
  • Russian Twists X 15 with rock.
  • Goblet Squats X 15 with rock.
  • Pile your rocks in a pyramid.
  • Jog to the hill (Everest).

THE MIGHTY MIGHTY SHERPA:

Pair up, carry your partner up the hill.  15 side shuffle hops at the top, jog back down.  Flap jack and repeat.  Chinese Firedrill: Find a new partner, then rinse and repeat.

  • Jog back to rock pyramid at the grassy knoll.
  • Russian Twists X 15 with rock.
  • Goblet Squats X 15 with rock.
  • Pile rocks back into a pyramid.
  • Jog to the Field.

AUSTRALIA:

  • The Kangaroo: bunny hop over the PAX in a low plank line. 2x.
  • The Down Under: low crawl under the PAX in a high plank line. 1x.
  • Jog back to the grassy Knoll.
  • Russian Twists X 15 with rock.
  • Goblet Squats X 15 with rock.
  • Bicep curls with rock to the field.

STONEHENGE:

Circle Up.  Place rocks in front of you. Plank walk around outside of the circle, doing a merkin at each rock. After one full rotation, reverse directions and repeat.

RICKSHAW (WHEEL BARROW MERKIN) RACE:

Place rocks in a straight line along about 50 feet.  Partner up.  Wheelbarrow the length doing a merkin at each rock.  Flapjack and repeat. Chinese Firedrill: find a new partner, then rinse and repeat.

  • Russian Twists X 15 with rock.
  • Goblet Squats X 15 with rock.
  • Squat and Overhead Press X 10 with rock.
  • Bicep Curls with Rocks, while returning them to the rock pile.

MARY:

  • World War 2 Sit Ups.
  • Russian Twists x 15.

COT

Moleskin:

  • Prayers go out for Spurrier’s prayer concern.
  • Three new FNG’s: Tebow (Spurrier’s Son), O-flex, and Proper Squat – Welcome to F3 gentlemen!
  • T-Claps to Dial Tone for spilling the merlot, also T-claps  to Proper Squat for calling YHC out on bad squat form.
  • Time to start thinking about committing to the Fall USMC Mud Run a.k.a. the Super Bowl of F3!

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