June 12th, 2018 By Steel Cannon

13 strong, dedicated men showed up for this morning’s beatdown.  Here’s how it all went down.

Quick disclaimer and we were off.  Mosey to lawn in front of Harris Road Middle School for some warmarama.

Warmarama

SSH x 25 IC

Hillbillies x 15 IC

Slow Windmills x 10 IC

Mountain Climbers x 20 IC

Arm circles OYO

Mosey to entrance of HRMS.

The Thang:

12:1 Ladder A.  Step-ups on the walls and benches at entrance of HRMS was Part 1 of the ladder.  Merkins were Part 2.  Step-ups were counted per leg.  So 12 right and 12 left leg step ups counted as Part 1.  All in all, 78 step-ups for each leg and 78 merkins accounted for.

12:1 Ladder B.  Dips on the same walls and benches was Part 1 of the ladder.  Jump squats were Part 2

Mosey up to the teacher’s parking lot.  Line up at the curb for an iron hulk suicide.  Iron hulks are a 1:4 ratio of merkins to air-presses.  Start with 1 merkin/4 air-presses at the curb.  Run to next line.  2 merkins/8 air-presses.  Run to next line.  3 merkins/12 air-presses.  Continue to end line and then return, stopping at each line.  Ended back on the original line with 7 merkins and 28 air-presses.

Still more time left so let’s kill some time with some burpee quarter ladders.  1 burpee on start line, run to next line for 2 burpees, next line for 3 burpees, last line for 4 burpees and sprint back to starting line.  Rinse and repeat one more time.

Mosey back to Mary.

Mary:

I can’t recall the rep counts exactly, but I think it went down like this.

Monkey humpers, 10 (IC)  Glad to be the one to introduce these to Zima!  He’s a natural at it!

Merkins, 10 (IC)

J-Lo’s, 20 (IC)

LBCs, 30 (IC)

Freddy Mercuries, 20 (IC)

Mason Twists, 20 (IC)

Merkins, 10 (IC)

Moleskin:

Was a great push by all today.  Thanks for the support and for pushing me to keep getting better.  For those doing merkin challenges, we ended up with 166 merkins this morning.  Heatstroke is apparently working on a thesis for water balloons.  He gave a 7 minute detailed lecture on water balloons.  How to fill them, how to store them, varieties of styles, etc.  Moral of the story is that for F3 Dad’s day at RS, the goal is to have 10k water balloons present for a massive water balloon fight at the end.  He doesn’t want to get together and drink beer and fill water balloons together, but fill as many water balloons as you can, OYO, and bring them to the Dad’s day next Saturday.  If you weren’t present for his lesson, hit him up for some pointers.  Finally, I’d like to give a shout out to Chicken Strip for posting from the Kannon AO and showing his support to my Q.

COT

Prayers requested for Marie C’s Mom and for those who are travelling.

F3 Dads at Rollingstone.  June 23^rd.  0900 workout followed by epic water balloon fight.

Always an honor,

Steel Cannon

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