Background:   A buddy recently started working out and told me he did a “fitness test” as a barometer.  I wondered how I’d fare on that test, but I certainly wasn’t going to work out on my own, so figured I’d start Cletus with the test.  Thus, the warmup!

We started with the disclaimer for 2 FNG’s (nice job!), guaranteed we wouldn’t leave them behind, then tore off at a 7 minute pace for the warmup (thanks to the awesome Pax who stayed with the Six)

Warm Up:

As fast as possible, do

• 1/2 mile
• 50 SSH
• 40 Squats
• 30 WWII
• 20 Merkins
• 10 Burpees

Time: 7 min, 6 sec.

Result: YHC was smoked and the rest of the workout was pulling from fumes

Warm Up Part Dos:

20 SSH, 20 Squat Jumps, 20 WWII, 20 Merkins, at a much more reasonable pace

The Workout:

Pt 1:

Indian run to the rocks.  Grab a stationary curling rock and circle up around the volleyball courts.

• Squat Hold, Overhead Press Rock.  First one in circle throws rock to sand, does a burpee, then runs a lap around the court.  Second man follows after the burpee.  Repeat until all have run a lap
• Same damn thing, only this time curling the rock
• SDT, only this time triceps extensions.

Recover with a round of Guantanamo Leg Raises

Followed by Bull Frogs

• Back to volleyball circle, only this time second man starts after the rock throw (Before burpee)
• SDT, curling
• SDT, triceps

Mosey to playground

Pt 2:

Groups of 4 for 3 rounds of:

• Pullups
• Merkins
• WWII
• Sprint to rock wall (acts as timer for the group)

Mary:

• 13 Russian American Hammers
• 13 Box Cutters
• 13 R-A Hammers
• 13 Freddy Mercury
• 13 R-A Hammers

Make it stop, please.  Ended right on time.

Announcements:

CSAUP coming up.  Ask Pikachu, he’ll be on slack

Skid Mark was our Six and shared awesome words of what F3 has meant for him this year.  Invited a half dozen + guys, one today, and several of those guys are still going strong.  Awesome job dude, and great getting to know you.

Welcome aboard FNGs: Vespa, Big Wheel

Prayer:

Brexit’s Michigan friend badly burned, but hanging on; Troops overseas and at home; Crab Legs.