June 20th, 2019 By Scooter

The promise of donuts was enough to bring out 9 PAX on this humid Carolina morning. With an FNG in the mix. However, the donuts did not come with hard work though.

Here’s how it went:

Warm-up

• SSH x 15
• Mountain Climber x 15
• Windmill x 10
• Merican x 10

The thang 

Mosey to hill

10 / 20 / 30 Hill Ladder

• Body Builders one side – count up 1, 2, 3, 4, … 10
• Bobby Hurleys at the top – count up 2, 4, 6, 8, … 20
• Crunchy Frog other side – count up 3, 6, 9, 12, … 30
• Run back over hill to climb the ladder

Mosey to portico and partner up for ‘Dip-n-Dots’

• Dips x 100 between two – other partner does ‘dot shuffle’ drill while not dipping
• Mercains x 100 between two – other partner does ‘dot shuffle’ drill while not dipping

Mosey to next station

• 3 min drill – repeat reps of 15 for 3 exercises until time called
  • SSH
  • Carolina Dry Docks
  • Squats

Mosey to next station

• 3 min drill – repeat reps of 15 for 3 exercises until time called
  • Monkey Humpers
  • Butt Kickers
  • WW2s

Mary

• LBCs x 21
• Ws x 15
• Homer to Marge

Announcements / Prayers / Praises:

• TClaps to @Kojak and @HongKongPhooey for crushing the ladder!
• FYI…. @Gamma got a new car. A slick little Jetta. Ask him about it.
• A lot of no quit from @Bearclaw. I realize I missed an opportunity when getting donuts to request a bearclaw…. Next time.
• @TBone and @Bull I got a donut saved for each of you. I’ll keep ‘em warm in my glove box.
• TClaps to @Practice for bringing an FNG and for taking the time to explain the exercises. Sorry you had to explain Monkey Humpers to your pastor.
• Welcome out FNG – Ward. Yet to be named. Ward, is the Senior Pastor at Advent Lutheran in the University area. He is an NC native hailing from Albemarle. If you have ideas for an F3 name, post it on slack.
• Payers for all the PAX completing the GoRuck star course this weekend.
• Q Source Grinder this Saturday at Rocky River Coffee 8:30

Backblast, Harrisburg, The Ridge

---