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.
