HUB A.O.
PAX: The Mick, The Count, Dr. Freud, Bozo, Bob Villa, Mufasa, Editor, OCB, Class Act, Excellent, Tank, Crash, Kato, Atticus, Peyton, Mr. Brown, Optimus
Q: PacRat
During the pre-ruck, Editor and Mufasa posted up. Weather was nice and cool. I scouted the area and made the final arrangements to the Q, and nabbed a few sets of pull-ups. Right before it kicked off, the sun warmed up the joint and made everything sweaty. Just like we like it.
0700
WarmUP
Lot Lap
MNC x10 IC
IST x10 IC
Hillbillies x10 IC
SSH x20 IC
Lot Lap
Arm Circles Complex 10/10/10/10
Glute Bridge x10 IC
1-leg Glute Bridge x7 IC
Other-leg Glute Bridge x7 IC
Perfect Squats (FTH) x10 IC
Drop off coupons around the orange cone in a circle
Mosey to the Pull-up bars
TheThang
At the pull-up bars, perform 3-10 pull-ups. Only emphasis is getting something out of the movement. Cap at 10.
Mosey up to the coned off area in the gravel lot and perform the following:
5 Burpees OYO
5 Sumo Slap Jump Squats OYO
5 Lunges IC
5 Miyagi Squats IC
5 In-n-Outs OYO
Repeato
Repeato – Total of 3 sets
Mosey to the Donkey-kick field behind the church. You know…where we left our coupons
Arms and Back
Coupon curls x10 IC
One-arm row x5 IC
Switch arms x5 IC
On your 6 – Coupon pull-over (Count 1&2 in the low, overhead extension position, count 3 up, count 4 back) x10 IC
Repeato
Repeator – Total of 3 sets
Pick up coupons, return them to the ##Flag
Mosey to MO7S Hill
Thang 2
7-to-1 Ladder
4-count burpee at the bottom (w/Merkin – 2, 3, 4, 5)
Run up the hill, 4 count burpee at the top ( w/Jump squat – 1, 2, 5, 6)
Thang 3
Mosey to the SE corner of the North lot. Line up behind the cones for a DORA. Partner up:
50 Merkins
75 Air Squats
100 Lunges (50 each leg)
PAX1 – Work
PAX2 – Run from the cones to the island and back
Mosey to the ##Flag
Mary
Good Morning! x7 IC
Runner’s Stretch (one leg)
Runner’s Stretch (other leg)
Plank / Up-Dog / Plank / Merking into Down Dog
0800
Moleskin:
Great numbers this morning. 18 at HUB, which is coming close to our summer 20+ numbers. Add back a few of the usuals and stack up some FNGs, and we’re rolling deep. I now recall how fun it is to lead a beatdown at HUB. I also remember how long that extra 15 minutes makes a beatdown. Alas, we used some of that extra time to get a proper warm-up and some stretches at the end. Unfortunately no FNGs today.
Good to see you back Mufasa and great hustle Editor. OCB was tracking with me during the burpee ladder. How’s the vest Bozo? How’s the sandbag Excellent? I trust it was as heavy as you needed. Thanks for pulling more than your share Class Act. Things got a bit long in the tooth at the end there.
Happy Anniversary Kato. Glad to have you in F3 brother.
Kat finished the Girls on-the-Run 5K around 37 minutes. She’s in good spirits now, but she hadn’t really sat down yet. She doesn’t even know what’s coming…
73’s
PacRat
KD9GNS
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