Backblasts

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2/26/19 BATMAAAAAAAAAAAAN

Tuesday: Sir Ellington

Theme: Batman; QIC in Full-ish costume. Made the night before. Informed that he could have just borrowed from the PAX. Live and learn.

 

PAX: Black Widow, Pope, PSL, Big STick, Umbrella, Too Tall, Red Skull, Greasetrap, Capslock, Reefer, Dupree, Boy Band, Floppy Disk, Edible Arrangements, PopALock, Prevac, Dmish

QIC: Pop-A-Lock

 

Conditions: Coldish

 

Warmarama:

Run around the church

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

Pax count off 1-4

 

Carry coupons over to the chain fence

Curls for the girls

Importance: Taunting criminals over the edges of buildings

50x reps

 

Transport to the top of the hill

Ninja Crawl

Bear crawl across tarmac, 25x squats,

Bear crawl back, 25x squats

 

Legs of Steel

Run to first speed bump

Lieutenant Dan to next speed bump

 

Bane of Your Existence

Teams of 4 take coupons to parking lot and back, except only 1 takes the coupon. PAX with coupon goes to first berm and back, other 3 sprint to end of lot and back

 

Bat-Tag

One team of 4 is the taggers. If you get tagged, do 5 merkins. Once you tag 5 people, swap the sock with the last person you tagged. Can throw sock, but 5 burpees penalty if you miss.

 

Batarangs

Teams of PAX attempt to throw sock into the square on the parking lot. If you hit the target, your team sprints to first berm and back. If you miss, sprint to the end of the berm and back, with 3 burpee penalty. Rotate through all PAX on your team.

 

Mosey back to parking lot,

Do abs as necessary

 

Quote of the Day:

“Why do we fall, Master Bruce? To learn to pick ourselves back up.” – Alfred Pennyworth

 

Announcements:

4:13 strong last week on Thursday

Biscuit Run on saturday

Collecting games for 4:13 strong

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Good Ol’ Fashion Grind @ Broken Wheel

15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.

Pre-party…. @ The Bridge (Bridge Bear Crawl)

Host –  3rd Degree

Attendees – Stats & Altidore w/ his Virgin P2P  Bear Crawl on the Bridge

Tunes-

Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.

5:30a.m. starts with a quick intro and the fine print details.

WarmUps :

Good Mornings OYO

SSH’s IC 15x

BAC’s IC 20x (Makin’em Big @ 10’s)

Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.

Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x  IC Toes to Fence

After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:

Specs:

Partner needed.

20 yards out 20 yards back MoT.

Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through,  and around PAX 1 feet)

Transitional Exercise = 2 Rotations

Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)

Exercise – High Plank

Mot – Bear Crawl

 

Part II – To Quota

Exercise – 50x WWI

MoT – Bear Crawl

 

Part III – To Quota

Exercise – 100x Baby Crunches

MoT – Crawl Bear

 

Part IV- To Quota

Exercise – 150x Sky Kicks

MoT – Duck Walk

 

After a thorough beating on the obliques Q then decides to take the crew to ….

Thang 2….

Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.

PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC

Mosey continues….

Mosey stops…..

Q calls all PAX to hit all 4’s and request some Bird Dogs

Bird Dogs (30 Second Hold Left & 30 Second Hold Right)

While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks

Loving the way we were feeling the mosey continued.

Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.

In honor of 3rd Degree PAX were called upon for a bridge crossin’…

All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s

Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.

High Plank Shoulder Touch – Left and Right 20 Second Hold

High Plank Leg Lift – Right and Left 20 Second Hold

CoT/Numbers/Names

9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother

Post-Party: 10,9,10 Burpees

Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats

Other News-

  • 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
  • Always prayerful for our brother Soccer Mom
  • Praise for Kermit’s middle 2.0 on Baptism this weekend.
  • I think im missing one…

Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.

-Kermit

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The Grand Canyon at 100

Gloom Factor: Moderate
Temp: 31 (Ironclad Credit ✔️)

PAX: Bicentennial Man, Silver Medal, Boone’s Farm, En Fuego, Blood Clot, Bagger Vance (Ironclad Credit ✔️)
QIC: BV (IC✔️)

0530:30 Disclaimer on the Run

Mosey around the lower lot w some Politicians & Side Shuffles, grab the Shovel Flags and head across 431 to Amsurg drive for

WOR:
All IC X 13
SSH, IW, HB, Squats

Evo I
An Ode to the Grand Canyon’s 100 years of being a National Park

10x10s
10 Burpees on the Minute for 10 Minutes
That sucked

Grab the flags, post one at the grown up bus stop at the corner of 431 & Amsurg, post one at 1st Utility Pole on 431. Or at least that’s what YHC said to YHC, thus YHC had to AYG down to get the other SF & plant it in its rightful place.

Evo II
P1 AYG to SF 1 for 20 Merkins
P2 stay at SF 2 for 20 Squats
Flapjack & RnR x 5 (GC Bday)

Grab the flags, using caution and obeying all traffic laws we return to front lot at III P for

Evo III
10×10 again…only twist was we finished the last three sets in one final Snotwoggle.

Mary:
Flutter Kix x 15 IC
5 Merkins
Flutter Kix x 13 IC
Peter Parkers x 5 IC
Flutter Kix x 26 IC

TIME

NMM:
0. YHC not the greatest at giving directions.
0. PAX are much more gracious than YHC
0. 200 Burpees and 100 Merkins aint no joke
0. Blood Clot and YHC can generate a full on sweat in sub freezing temps
0. Boone’s Farm could be known as Double Foggy Pirate if we ever needed an alias for him
BullHorn:
0. Bad Boy’s M, Lindi is home, well and the baby is well also
0. Pray for Dine N Dash’s family as they deal with his Moms death.
0. 413 Signing Day on Friday…yall grab a sandwich and post with us there in lieu of First Friday at Cookery. Drop in between 1100 & 1300.
0. Biscuit Run on 2 March, contact Braddock in Franklin for details.
0. 12th Man lunch 22 Mar w YHC on Q at RCC sign up to follow
0. Scorpion CSAUP 23 Mar, PA on Q

YHC,
BV

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2/25/2019 I.R.O.N. M.A.N.

Monday: Detention

Theme: Iron Man

 

PAX: Ludwig, Dr. Smart, Dine and Dash Brother at Law, Movin on Up, Drone Zone PSL, Floppy Disk, Old Hickory, Vegemite, Super Asian Green Castle, Holoback, Razorback Dupree, AR, BV, PopALock, Prevac, Too Tall, Losing Nemo (FNG), Hot Route, Black Lung, Boy Band, CCR

QIC: Popalock

 

Conditions: 30ish degrees

 

Warmarama:

In Cadence

Run around the bus hill loop back to the parking lot

10xSSH

10xGM

10XLBAC Front and Back

10xHigh Knees

10xButt Kickers

10xSquats

10xMerkins

 

THANG:

 

Run

Pair off

Run to playground

PAX1 runs baseball loop with coupon

PAX2 does exercise

Each PAX does swerkins, pullups, squats

 

One Legged Yurpees

Yurpee relay (clap burpee with 2 tuck jumps). Each pax runs to half/full court, 3 yurpee speedbump for both PAX when you get back to the line

 

Nipple Scraper Merkins

Find a curb. 10 NSMs on your own (more difficult than expected)

 

Muktar N’Crys + Al Gores

7s with Muktars N’Crys at one end of the lot, Al Gore Squats

 

Mary

Not So Lazy Boys, and other ab workouts

Until time

 

Quote of the Day:

“Heroes are made by the paths they choose, not the powers they are graced with.” – Tony Stark

 

Announcements:

Pray for Bad Boy’s wife and 2.1, latest updates look good.

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Westeros 2-25-2019: Today’s Theme is No Theme

After a weekend on call, YHC didn’t have the mental sharpness to craft an overly complicated playlist and workout theme, but sometimes you just need to get out  into the gloom and get better.  Six HIM came out to join the fun.

PAX:  Hi_Viz, PA, Porcelain, Pumpkin Spice (FIFO), Right Said, Vector (QIC)

Conditions:    35 not-quite-Ironclad-credit degrees and perfect

Mosey to the back of WEMS for the

Warm-o-rama:  SSH x 20, WMH x 12,  LBAC x 15, Seal Claps x 15, Reverse LBAC x 15, Good Mornings x 12

Partner up for first round and mosey to the front of the school.

First Round: Pendulum DORA

Partner #1 starts — 100 incline merkins, 200 LBCs, 300 squats with Partner #2 running first to the right side of the school to perform 3 burpees, then run past the PAX to the left side of the school, perform 3 burpees, head to middle to tag partner.

Second Round:
At step risers by playground, PAX perform Dips as one-at-a-time each walk along the wall hands-to-elbows (a walking Makhtar N’Diayes – Ugh, UNC Sucks) and restart Dips on other end until PAX finished. Rinse & repeat.

Third Round:
7s: Pull-ups and Bavarian Split Squats.

With some time left, max-out pull-ups with partner to reach 40.

Mosey to parking lot for Mary of Flutter Kicks, Alabama Prom Dates, Hello Dolly, WWIs, 30-60-90 degrees, and Boxcutters.  Time called.

Playlist:
Move – Saint Motel
Take on Me – a-ha
Dangerous – Big Data
September – EWF (no, PA, this wasn’t played at my graduation)
My Songs Know What You Did in the Dark – Fall Out Boy
Out of my League – Fitz & the Tantrums
Here it Goes Again – OK Go
Ready to Go – Republica
Seven Nation Army – White Stripes

COT:

  • The Scorpion is coming – CSAUP on the Wild Westside, 4 AOs, plenty of fun.  HC today!  0600 on March 23.
  • Prayers for Bad Boy, his M, and impending 2.1 after an unexpected fall.
  • Discussed importance of having HIM out even if on IR — use time to do PT or modify but still part of the PAX.
  • Plenty of Q spots open for March!  Sign up today!
  • Closed out by noting that on some days, you may not have the energy to plan a theme/overcome fatigue, but important to keep moving forward.  I’m grateful with each post for the HIM who have made me better and keep pushing me to be a HIM.  ISI.  Was an honor to lead you men this morning. SYITG,

Vector

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The Return of the Golden Horseshoe

PAX: Boone’s Farm, Black Widow, Leatherneck, Toga (QIC), Offshore, Backlash

6 redwoods posted for a totally dry day at The Purple Cow.  Gloom factor was low, and we got after it something like this:

Quick disclaimer and warmorama before heading over the the BHS track.  Begin the Gold Horseshoe:

  • Lap 1 (already done running to track)
  • 20 merkins, lap 2
  • 20 merkins, 20 storm squats, lap 3
  • 20 merkins, 20 storm squats, 20 dry docks, lap 4
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWII, lap 5
  • 20 merkins, 20 storm squats, 20 dry docks, 20 WWII, 20 in-place lunges, lap 6
  • 20 storm squats, 20 dry docks, 20 WWII, 20 in place lunges, lap 7
  • 20 dry docks, 20 WWII, 20 in place lunges, lap 8
  • 20 WWII, 20 in place lunges, lap 9
  • 20 in place lunges, lap 10 = victory lap

Mosey back to flag for Mary.

NMM:  The Golden Horseshoe is an oldey but a goodey and has to be completed in 33 minutes.  Boone’s came the closest while the rest of us were back getting ready for lap 9.  Everyone put some serious effort to this and took note of where they finished so we can get better in the Sprint.

Stay Classy,

Toga

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22 Feb MARSOC LC MOD

Gloom Factor: Max
Temp: 43

PAX: CCR, PSL, B@Law, Yard Sale, Reefer, Lumbergh, Ludwig, Umbrella, Black Widow, Big Stick, Floppy Disk, A/R, D’Mish, Black Lung, Bagger Vance
QIC: D’Mish and BV

(D’Mish)
Mosey big loop back to lot for WOR:
All IC X 10
Squats, Merkins, WMH, GMA
Air Presses IC X 1
SSH IC X 20

(BV)
Thang:
Modified MARSOC Long Card

0. Side Straddle Hops 30-4
0. Half Jacks 30-4
0. American Hammers 10-4
0. Wind Mills 10-4
0. Merkins 50-2
0. Chest Press Flings 15-4
0. Dive Bombers 20-2
0. Squats 50-2
0. Wind Mills 10-4
0. Up Back and Over 10-4
0. Cherry Pickers 15-4
0. Merkins 50-2
0. Good Mornings 10-4
0. Sit Ups 200-2 (sets of 50 w Supermans in between)
0. American Hammer 10-4
0. Merkins 50-2
0. Leg Lifts 30-2
0. LBCs 50-2
0. Good Mornings 10-4
0. Squats 50-2
0. 8 Count B Builders 20
0. V-Ups 20-2

YHC had to bow out at this point. D’Mish took over and rowed/sprinted the PAX to the finish.

NM:
Got about 1/2 thru Long Card. Yall look it up, it’s a real Ace Kicker.
T Claps to D’Mish o Nuts for Qing WOR & Mary for me.

BH:
First Friday lunch 1 Mar at Cookery. 1130.
Stronghold last workout this Thursday, the 28th, let’s overwhelm them with support and HIM posting with them.
2 March Biscuit Run, hit up Braddock in Franklin to post.
22 March 12th Man Lunch at Richland CC, YHC is hosting. 1130 forks up, $20 per man.

YHC,
BV

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Sloppy Stonewall

PAX: Bagger Vance, Big Stick, Carebear, Hambone, Crawspace, Crablegs, Nuder (Birmingham), Slider (Birmingham), Rudder (Columbia, SC), Smokey (Toledo), Milton Bradley (FNG), Bad Boy (QIC).

Temp: 56 Degrees, and rain…lots of it. LOTS OF IT.

LOT’S OF RAIN. Great showing from PAX visiting from out of town. I believe in my 4+ years of F3, we never had some many at the same time at an AO. YHC took into consideration the amount of rain that he modified from his original plan to give us some refuge from the rain. Pain was still delivered.

COP:

SSH X 30

Cherry Pickers x 15

Willy Mays Hayes x 20

Little baby arm circles – F, B, Seal Claps.

The Thang:

An American Hero, Fallen solider, Zachary Tillier was honored today. I’ve done this once before, but didn’t read a lot about the background of the fallen solider. 

Round 1: 10 Burpees

Round 2: 10 Burpees, 25 push-ups

Round 3:  10 Burpees, 25 push-ups, 50 lunges

Round 4: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups (Bagger chose to do in the POURING rain and soaked grass…others followed)

Round 5: 10 Burpees, 25 push-ups, 50 lunges, 100 sit-ups, 150 air squats

Completion of WOD, Zackary Tillier

Next up:

100’s : 100 SSH’s x IC (Burner), 100 step-ups (each leg counts as one), 100 squats

50’s: 50 Dips, 50 Mountain climbers, 50 Urkins

Quick Mosey over to kids side playground. PAX line up one behind the other for a Bear Craw ‘indian run’ around the playground circle. By this time YHC’s arms were smoked, and I may have run into Big stick in the end because my right arm gave out. Sorry, bro.

MARY:

Flutter kicks x 30 x IC

American Hammers x 20 x IC

Purple snakes x 10 each side x IC

V-ups x 15 OYO

Announcements:

  • March 22nd – Leadership Luncheon. Bagger Vance has an sports agent coming, which should be awesome to hear. Richland Country Club.
  • CSAUP is March 23rd. Starting at Bomber. Plan on several miles.
  • Welcome FNG Milton Bradley. His brother from Toledo (smokey) EH’d him while he was in town. He lives in Donaldson, hope to see him back.

Prayer requests:

  • Wife of Cowboy (Birmingham, not Nashville), lost his wife to breast cancer. PAX in Birmingham are wearing pink in memory. Keep him in your prayers.
  • Daughter of Rudder, Angela Mitchell is high-risk at the beginning of her pregnancy (13 weeks). Doing great, just keep in prayers.
  • Keep YHC’ M in your prayers. We are ~2 weeks away from arrival of baby girl. All is progressing well.

Coffeeteria: Hambone, Crawspace, Crablegs, Bad Boy

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Tag-Team Takedown @ TheForge

11 PAX in Attendance:  Sterno, Typo+, Nimbus 1500, Kermit, MuRSA, Altidore, Stats, Barney Fievel, Gaylord Focker, Creeper & 3D (co-Qs)

I couldn’t convince Typo+ to join me sitting in his warm, dry, running car @ 5:45 for a pre-party with YHC doing 10 Slurpees (Sloppy, wet burpees) on the minute for 10 minutes, so I did them solo in his sideview mirror and Creeper in classic Creeper-fashion joined at about round 4 and completed the party. Much better than a solo post. Thanks Bruthurrrrr!

BG Music provided by Rush, Queen and Ozzy on my jambox under the dry hatchback of my car. Good times. Barney got in a round or two also.

6am, let’s do this!

HulkMania took over to warm us up and take the first 1/2 of the Q.

Warm-Up/Disclaimer:

  • Jog around parking lot x 1 (then circle up)
  • SSH IC x 20
  • LBACs Forward IC x 20
  • LBACs Reverse IC x 20
  • GM OYO
  • WMH OYO

The Thang(s) 

Tag-Team Routine: Mosey to the parking lot and partner-up for bear-crawl 3 parking spaces, 10 tag-team merkins, crawl-bear back. Then lunge walk, 10 Bro-burpees (high-ten at jump) lunge-walk back. R&R x 3.

Then mosey to the Middle-school for…

Battle Royale!

We split into 4 groups in 4 corners. 7:14:21:28 reps of Burpees, IC 4 count flutter-kicks, Merkins and then squats at the different corners in respective rep numbers. Complete reps and progress as teams. Different MOTs included lunge-walk, duck-walk, bear-crawl, huffy-bike, etc. Then go back down from 28:7.

That was 1/2 of the match then Creeper tagged me and Q was passed to 3D as the Ultimate Warrior:

YHC had noticed while huffy-biking around the lot that there was an unlocked section of fence and drainage overflow aka pond right next door…

Cage Match:

Pax were led to the cage and told to lunge walk through the pond to the other side. Water was up to our knees and ice-cold. Super-fun. Altidore was having so much fun that he dove into the water and came up spluttering a few extra Fs and was so excited and thankful for Q’s leadership that he wanted to tackle someone. At the other end we grabbed the cage on our 6s and did 25 IC 4 count toes to cage.

Then…

We couldn’t let Altidore have all the fun so Pax were led to bear-crawl the pond. Sterno was in his element: 

Then there was a flash-sale of hill crawl-bears. So we did x 4. Buy 3 get 1 free.

Mosey back toward parking lot but speed-bump of Bus Burpees. 5 Burpees on one end of the bus, squatting side step or karaoke to other side for 5 WWIs. R&R for 15 total of each exercise.

Mosey to the tennis courts and grab some bench for DADs…Dips, Angle-Grinders, Derkins and Supermen. We did sets of 3:6:9.

Then we went to the parking lot and did 5 AYG sprints pole to pole.

Lastly, since it’s kinda my thing, we went to ford the creek and… Bear crawl and Crawl-Bear the short bridge

CoT/Numbers/Names

Moleskine

  • 3rd F opportunity: boobooNumbTucks plans to host a fire-side 3rd F soon. Deets to come.
  • 2nd F opportunity: Daddy-daughter dance this evening. 3D, Typo and Kermit will join forces with some F3Franklin Dads and their 2.0s for some fellowship and dancing. Looking forward to it!

Bullhorn/What we Learned

  • Glad to hear good news about Altidore’s M and their upcoming 2.2.
  • Keep Typo’s Mom’s recovery, Gaylord’s upcoming Grad-school, AuntBea and YHC with newborn’s at home and as always, SoccerMom in Uganda.
  • Put March 9 on your calendar for convergence with F3Franklin Planned for 6-7:30 at Pinkerton Park. Clown Cars Assemble! 2 weeks away! TheForge will be closed.
  • Thanks to MuRSA for the tunes today.
  • Kermit, Barney and Tebow on deck for leading us in 1stF this next week. Come get some!
  • I’m proud of and thankful for you all taking on uncomfortable challenges and throwing down alongside me.

3D, out!

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Duplication Breakdown

It was a balmy morning and 8 PAX came out to greet the day with a smile on their faces.

QIC: Boy Band

PAX: Black lung, Frugal Macdougal, Money Shot, Venus, Razorback, Prevac, Too Tall

05:29:30 – Disclaimer

05:30:00 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

Mosey to the track for a COP: SSH, Good Mornings, Willie Mays, LBACs forwards, Seal claps, Overhead claps, LBACs backwards

Thang:

Duplication workout. We started with the original set of burpee, merkin, squat, and WWI. With each new set, we doubled the distance run and the number of reps performed on the previous set as follows.

Start: 2 Burpees, 2 Merkins, 2 Squats, 2 WWIs
Run 100M -> 4 Burpees, 4 merkins, 4 Squats, 4 WWIs
Run 200M -> 8 Burpees, 8 Merkins, 8 Squats, 8 WWIs
Run 400M -> 16 Burpees, 16 Merkins, 16 Squats, 16 WWIs
Run 800M -> 32 Burpees, 32 Merkins, 32 Squats, 32 WWIs

PAX were starting to slow down at this point, many had disrobed, and Prevac did his thing, so we transitioned to phase 2 (#MARYround).

Bearcrawl 12.5yds -> Run 87.5yds -> 10 4ct flutter kicks
CrawlBear 25yds -> Run 75yds -> 20 4ct flutter kicks
Bearcrawl 50yds -> Run 50yds -> 40 4ct flutter kicks
Alternating Crawlbear/bearcrawl (25 yds each) total 100yds -> 80 LBCs

We took a final lap around the track for 400M and then mosey’d back to the parking lot.

06:14:30 – 1 Burpee, 1 Merkin, 1 Squat, 1 WWI

COT

Thanks for giving me the chance to lead. This workout really got tough there in the higher duplications. Fibonacci squence workout is next.