June 13th, 2017 By HotWheels

A nice warm humid morning for a beat down, but first…..a shout out to our pre runners. Brutus, G-Griz and Hot Wheels for laying down a quick miler before the main event.

11 F3 Pax posted this morning including a nice Welcome Back Kotter to Sea Bass for his first post of the new year.

Warm – O – Rama

Cul-d-sac Mosey – 20SSH, audible call to Candle Stick’s Casa, en-route – 10CP/10WM, 20IST, 20MC, 10 Burpees.

The Thang

2 Man Teams, 1 team member grabs a Tire and the other grabs a Block and we headed back up to intake for 3 rounds of Circling Alcatraz.

Round 1 – 100 Team Curls – Team Mate 1 starts the Curls while the alternate team mate runs around Alcatraz rolling a tire, tag and switch until 100 reps are completed.

Round 2 – 150 Staggered Mercins with the Blocks – Team Mate 1 starts the Mercins while the alternate Team Mate runs around Alcatraz rolling a tire, tag and switch until 150 reps are completed.

Round 3 – 200 WWII Sit Ups – Team Mate 1 starts the WWII while the alternate Team Mate runs around Alcatraz rolling a tire, tag and switch until 200 reps are completed.

Repeato Round 1

Tires and Blocks Put – A – Way and head back to intake

MARY

A quick round of 20 LBC, 20 LF and close with 10 Mason Twists…..

Whew!

Announcements – Father’s Day Weekend “Strong” A Mens Breakfast at Freedom House Church This Saturday Morning at 7:30am 2638 Salome Church Road, Charlotte NC 28262 Register only here so we know how much food to prepare only $5.  http://freedomhouse.cc/STRONG/

I chose to Q today because last year as I traveled, it was the year of 13’s sitting in the 13th row on multiple flights, staying on the 13th floor of multiple hotels, dinner bills ending with 13 cents.. and travailing in or out on the 13th day of the month.  So Happy 13th day of June to everyone!

Davis Lake, The Precinct, Tradition

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