Storms were everywhere and this made YHC want to stay in bed. However, I pushed forward to better my self just like those that I found in the gloom with me.

Found Kiss My Grits wandering aimlessly around the deck at 5:10am and informed him that people roll in at the last second. Sure enough here they come.

EC – 5:15am

  • 20x SSH
  • 15x Good Morning
  • Run to top of ramp. 5 Burpees
  • Bottom of ramp. 5 Merkins
  • Stair suicides with 5 Burpees at the top of stairs and 5 Merkins at the bottom.
  • LBCs x30

Run back for the Main Crew. No new faces. Disclaimer given and off we go. Run to the second level for COP.

COP

  • 20x SSH
  • 15x Good Morning
  • 10x Mountain Climbers

Partner up. Run down to the bottom ramp.Do called exercise on the ramps and run the flats. Repeat until at the top, where you do called partner exercise together. Then down the stairs to the beginning and plank for 6 to finish.

  • Round 1 was Backward Partner Wheel Barrels (ramps) and 10 each of partner high five push ups (at top of deck).
  • Round 2 was backwards bear crawls with a merkin every other step (ramps) and 10 each partner derkins (at top).
  • Round 3 was broad jumps up the ramps and at the top do partner power up merkins (partner planking has legs on partners back and the partner with the legs on their back does the merkin to 10x)
  • Round 4 backwards run up the ramps and 10 Burpees at the top.

Run to the top of the first ramp and do 30x LBCs, Back down and do 30x IC American Hammers.

Sprint to the cars.

We are done. Lots of mumble chatter. Sounded like they hated my choice of exercises. As if they didn’t work or they were too easy, but it actually was really tough, which is what we all come to F3 for, to be challenged.

Announcements:

  • F3 Wilson and F3 Excalibur launches.
  • The Arena -Next Friday (CW & Duff Site Qs)

Prayer Request:

  • Families
  • Charleston, SC Shooting
  • T&G Father N Law while recovery from brain surgery.

Cherry Berry took us out.

 

Great work today men. Sweating was the easy part.

 

As always, such an honor to lead and most importantly BE LEAD by such great men. AYE!!

 

 

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