July 3rd, 2023 By Spud

Date: 7-1-23

Pax: Tombstone, Private Ryan, Hops, Luthor, Captain Morgan, Marlboro, Scooter, Spud

8 men sweated their balls off.  Here’s how:

Warm Up-

Mosey the block down Grove around Yorktown and stop and the Mini Mart for

• SSH x 20
• hillbilly x 15
• Soap Drop x 10
• Arm Circles
• Mosey back to OCT and grab a block for

DAT THANG

Series of Moseys of blocks near to OCT with a set of reps upon the return to OCT

Set of Exercises was-

• Curl/Press x 10
• Skull crusher x 20
• Dry dock x 30
• Low flutter w/ block overhead x 40
• LBC x 50

Q also threw a little competition using most of the exercises in at the middle of it at Coltrane Webb parking lot which led Marlboro and Tomby to a free coffee.

Ran 6 blocks in total and ended up with around 3-3.5 miles.

Time called at 0721 for

MARY

It was too hot, so the Q just did some minor broga and breathing exercises.

COT

Pray for America as we hit year 247 of the greatest country in the world.

MOLESKIN

It was hot.  It was humid.  That takes a lot out of you.  Being honest, Q started feeling a bit lightheaded at the end, just had to throttle back.  Everyone pretty much stayed together, which makes it more fun.  The shit talking stopped and everyone just started complaining about the oppressive heat, the Q included.  There wasn’t a dry shirt in the place, not even sweat proof Tomby, but these men still showed up and got it done.  That’s what F3 is about, because you’re showing up for yourself, but you’re also showing up for your boys, to not let them down.  Keep showing up.

-Spud

“To stay on the map you’ve got to keep showing up”- Peter Gallagher

 

---