0700 Saturday, July 3rd, 2021 weather was perfect and 74 degrees and clear
No disclaimer
Mosey to soccer fields for warm-a-rama
Split off CORE with the remainder of men split three ways
DoReMi CORE Section: Head to the parking lot, stop at the wall at the Dentists office for Dips, Derkins, and Step-Ups IC x 15 R&R x3
To parking lot for Dirty MacDuece IC x 12
Dry Docks, Mtn Climbers, Box Cutters
Wide Arms, Copperhead Squat, Reverse Crunch
Stagger Right, Bridge Right, Flutter
Stagger Left, Bridge Left, Freddy Mercury (288 reps)
BLIMP Beast - six stops reps at each x 3 circuits
5 Burpees, 10 Lunges, 15 IW, 20 Merkins, 25 Plankjacks, 30 Squats (315 reps)
Suicides on lines – up 2 back 1 then Jump Squat increase up to 10
5’s Merkins, Plankjack, Squat, WWII, Burpee
Return to the field for Mary
Sump Section: Head to Stone Steps, stopping for Jump Squats @ each telephone pole
7’s on Stone Steps: Dips @ top/ Squats @ bottom
Mosey over to the school parking lot
7’s: Hand-Release Merkins @ top/ LBC’s @ bottom
Run back to Charlottetowne corner to rotate Pax
Cooler Section:
- Head to Elizabeth Ave.
- Down to the bottom of Lizzy Lurker. Plank it up.
- Run by Lizzy Lurker, 5 burpees at every crosswalk. Back down. Plank it up.
- Run by Lizzy Lurker, 10 LBCs at every crosswalk. Back down. Plank it up.
- All you got up the Lurker. Plank it up.
- Mosey back for the exchange.
CSPAN Section:
-Mosey to the parking deck
-1776 = 1 flying squirrel, 7 perfect pushups, 7 perfect situps, 6 perfect squats+ form matters in Metro
-Circuit= Before you enter the stairwell do a 1776, run up one flight, do another 1776 on the stairwell exit, run across deck, and repeat to top
COT 2 FNGs: Smothered & Covered and LARTCH (?)
Blood Drive @ Harvest Center
Money’s 80th Birthday Q 7/13 @ ALS (5:30am/ Selwyn Elem bus lot)
CSPAN with powerful take-out!
NakedManMoleskine
- CSPAN gave minor COBAINS for missed disclaimer and Stinger's group missing the exchange timing entering the deck
- Metro CORE is all #HIM great turnout
- Q's honored by high attendance
- 2 solid FNGs + both said they would come back
- Over 4 miles if you care about those boot camp things
- INDY is still a solid Saturday AO = we are here every Saturday
- William Hooper (lawyer) was 34 when he signed The Declaration of Independence for NC
- Among the Founding Fathers, 35 of the 55 delegates who attended the Constitutional Convention of 1787 were lawyers or had legal training and all of them agree that F3 is still the best workout for male Americans...#SYITG