Stack’em & Rack’em

41 PAX on this special Q for YHC. Thanks for the Pergo convergence.

It was quite in the deck until my F3 brothers got there. Always feels good lead such great men. Pre-wedding workout & Q was upon us and so the EC-15 starts.

Extra Credit: SSH (IC 15x), Merkins (IC 10x)

Mosey over to the ramp for a series of ups and downs called Stack’ems or Pyramids. Do the called exercise at the top and then at the bottom.

  • Stack’em #1
    • 5 burpees -Plank when done
    • 5 burpees + 10 hand-release Merkins -Plank when done
    • 5 burpees + 10 hand-release merkins + 15 jump squats -Plank when done

Mosey back to the cars to grab to 45’ers.

Next 45 min:

 

COP- SSH (IC 25x), Mountain Climbers (IC 15x), Merkins (IC 15x)

The Thang

Mosey over to ramp. Bear crawl up ramp and line up

  • Stack’em #2
    • 5 burpees -Plank when done
    • 5 burpees + 10 hand-release Merkins -Plank when done (Small Mumble Chatter)
    • 5 burpees + 10 hand-release merkins + 15 jump squats -Plank when done (Slightly larger mumble chatter)
    • 5 burpees + 10 hand-release merkins+ 15 jump squats + 20 merkins -Plank when done (Mumble was loud)
    • 5 burpees + 10 hand-release merkins+ 15 jump squats + 20 merkins + 25 american hammers -Plank when done (Heard if you can’t do it-don’t Q it) (Thanks for the motivation to give you an extra beat down. If you CAN DO IT then you NEED to Q it. Thats why we DID IT)

Mosey to ramp and bear crawl down.                                                           

Partner up. Line up. P-1 runs to end of parking lot and back twice while P-2 does AMRAP of called exercise. (Prisoner squats & Merkins) Each person does twice

Mosey back to cars for Mary.

Mary

  • American Hammers (IC 36x) -Q wanted to do 50, glad pax didn’t give up on me.
  • American Hammers (IC 14x) -Finish out strong-Thanks Villa for the push
  • WWII Situps (IC 15x)
  • The Nippler (IC 10x)
  • Low Slow Flutter (IC 15x)

That’s all folks

COT

  • Announcements:
    • Blue Ridge Relay: Yo-Yo is your Q, Sign up and do it!!
    • GoRuck Challenge in October: Kanye and Single-wide are your Qs.
    • Flag football fundraiser at Chavis-See MacGruber for details
  • Prayer Requests:
    • Getting married tomorrow.
    • Pray for Floppy’s 2.0
    • Yosef and his family -Pray for healing. (encourage as much as you can)
    • My sister and her recovery.

Moleskin:

Getting married tomorrow and brought my 4 FNG groomsmen today and made them post with me. They needed to see why F3 is such a HUGE part of my life. Its always an honor to lead and grow to be a better man with such great friends. Im better because of each one of YOU. See you on the other side.

Sorry if i missed the EC on everyone.

 

 

 

 

 

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