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Crawling around the Harbor

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, PowPow, Hotty Toddy, Stingray, Belding, Antman
QIC: Oatmeal

AO: The Harbor
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC

Orphan Annie’s x 10 IC

IST x 15 IC

THA THANG:
Mosey to parking lot in front of rec center to commence.

Bear crawl across parking lot stopping at every other line for Groiners x2, x4, x6…x18

Bear crawl back stopping at every third line to do merkins x2, x4, x6…x12

PAX partnered up to wheel barrow back across parking lot switching at the half way point.  Penalty of 10 burpees for each stop.  No penalties were required.  YHC noted this for the future.

PAX repeated back across parking lot.

PAX moseyed to playground equipment to begin a Dora of the following with a short run around the splash pad and back:

100x Pullups

200x Peter Parkers

300x Sky Pickles

With the two minutes remaining YHC attempted a Pinocchio MARY where PAX pass around a sandbag while doing flutter kicks.  PAX made it around one revolution before time was called.

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
There was much gnashing of teeth when the bear crawl groiners commenced.  I was sad that there was no @Rump Roast there to give me a rating on his FU scale, but YHC was quickly overjoyed when PowPow, being the HIM that he is, graciously took the baton and gave me a loud FU in dedication to Rump.  Otherwise, mumblechatter stayed to a minimum. 

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park.

  1. Q Source

 

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Back on the Track – 10/3/19

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Special Sauce, Ina (Kotters), Olive Oyl (FNG),
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

High Knees x 10 IC

Cotton Pickers x 10 IC

THA THANG:
YHC had PAX mosey to the track where we completed the following

  • 800m followed by 80 OHC’s
  • 200m, 20 merkins
  • 600m, 60 plank jacks,
  • 200m, 20 merkins
  • 400m, 40 squats
  • 200m, 20 merkins
  • 200m, 20 big-boy situps
  • 200m, 20 merkins
  • One active recovery lap: 100m backward run, 100m karaoke (50m facing one way, 50m about face), repeato the backward run and karaoke progression on final 200m.

Once we were gassed on the track, YHC lead PAX up into the bleachers to run up/downs on every aisle across the stands.  Walking recovery back other end with several Rocketman’s or Kim Jung Un’s, as I called them (high kicks) thrown in for fun.  We all then moseyed back to La Mad parking lot.

CIRCLE OF TRUST/BOM:
Proceeded to give our FNG a new name, which started as Blackbook (you’ll have to ask for the back story), but was democratically changed to Olive Oyl since Sally EH’d him in the frozen veggie aisle at Kroger (antioxidant reference)…

YHC impressed upon PAX that the third F encompasses servant leadership: putting others before yourself in your families or at work.  YHC then prayed us out.

MOLESKIN:
Apparently, I am getting to be a little too predictable in my Thursday workouts when we made the left out of the parking lot, Alright expressed his lack of surprise.  Hey, it has been awhile since we had some track time, so I figured why not!  Not much mumblechatter as the workout gassed just about everyone.  YHC managed to pull his quads on the first 200m, which I will attribute to the Sex Panther sprints from last week (yes, I know that’s reaching).  By the third to last 200m, the PAX had successfully decoded my pattern, but that did not make the beat down any easier and inspired my late addition of the bleachers to wrap. 

Welcome to Olive Oyl as well!  Great having you out and look forward to seeing you in the gloom again soon.

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park.

  1. Q Source (Courage) tomorrow @ Preston Center. Exact location TBD.
  2. Second F golf outing Saturday @ Cedar Crest

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Friday Funbags – 9/27/19

COUNT-OFF & NAME-O-RAMA:
PAX: Island Time, Sally, Draper, Sex Panther, Icebox, Rump Roast
QIC: Oatmeal

AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Chinook Squats x 10 IC

THA THANG:
Battan Death Run around park.  The six dropped and completed 5 diamond merkins while the 12 carried sandbag. Mosey to the football field.

YHC had PAX break into two teams to complete in a sandbag relay.  Teams lined up at the goal posts where each team member was required to carry sandbag to midfield, complete 5x each of burpees, merkins and Russian twists and return to the goal post with sandbag to hand to another team member.  Team members remaining at goal posts were performing dancing bears while waiting for their turn to run. Given our uneven number of PAX, YHC competed on both teams the first round.

The winning team (Icebox, Island Time & Sally) were victorious and rewarded with a victory lap around the field while the losing PAX were penalized with squat thrusters until the end of the victory lap. 

YHC had PAX run the sandbag relay again (and switch up teams if desired; there were no takers) to allow Draper, Rump and Sex Panther to redeem themselves with YHC tagging Sally compete on both teams.  Draper, Rump & SP came up short again and suffered through another round of penalty squat thrusters while the victors enjoyed the fruit of their victory.

With the time remaining, YHC had all PAX squat thrust in a line for about 15 yards taking a step with each thruster followed by a little wrap up Dora on the bleachers.

P1:

50 – merkins

100 – squats

150 – seal jacks

P2: raccoon crawl across one length of bleacher and back

CIRCLE OF TRUST/BOM:
YHC shared his new bible study that was titled Iron Sharpens Iron, which was shared on Band and how it related to what we in F3 are all about when it comes to men encouraging other men and led into a further soliloquy about the purpose of us being out in the gloom and circling up is to share with the other men what is going on in life.  If not in the circle, then find another man with whom you feel comfortable and build that relationship, which is ultimately the foundation for Shield Locks.  YHC then prayed us out.

MOLESKIN:
Arriving with the sandbags prompted some mixed emotions until PAX were asked to carry them, at which point the exclamations were not so favorable.  Rump came in hot and bumping (as usual) right at 5:30.  YHC offered an over/under on the number of F-bombs that would be yelled when he saw the sandbags.  Good thing YHC isn’t a professional betting man…  Bataan run started with groans as the sandbag was passed between PAX, but in YHC’s humble opinion it could have been worse. 

Sandbag relay faced a few obstacles at the beginning: namely YHC hoped for even number of PAX and the acoustic system on the field is nonexistent so there were a few false starts on the first round, but Icebox, being the HIM that he is, stepped up to be the official started of round deux. 

YHC managed to get a few F bombs from RR when his team lost the sandbag challenge and had to perform the squat thrusters so I knew I had performed satisfactorily as Q. 

YHC once again showed that math is hard by repeatedly miscalculating reps for a three man Dora team!  Sex Panther came to the rescue by setting me straight.

Lastly, thank you Icebox for bringing the customized playlist of 70’s-80’s rock just for YHC. 

ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p.  Rally point is Burleson Park.

2. Normal weekly announcements.

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Up, Up and Away – 9/12/19

COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, AlrightAlright, Sally
QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 10 IC

IST x 15 IC

Windmills x 10 IC

THA THANG:
Mosey to the bridge and begin BLIMPS on one side, run across bridge and repeato. 

  • 5x Burpees
  • 10x Lunges
  • 15x IST’s
  • 20x Monkey Humpers
  • 25x Plank Jacks
  • 30x Squats (never made it this far)

All exercises are progressive on each side of the bridge. PAX planked while waiting on the six throughout the workout before beginning next exercise.

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
There seemed to be a bit of déjà vu when YHC announced the routine.  I’ve never been above “borrowing” a workout if it’s effective!  There was a little mumble chatter upon gathering at each end of the bridge.  YHC still has not perfected the art of counting normally, which elicited comments given my professional line of work. 

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Daddy Day Care with Oatmeal – 9/6/19

COUNT-OFF & NAME-O-RAMA:
PAX: Draper, Sally, PowPow
QIC: Oatmeal

AO: Oatmeal’s Front Yard
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

  • SSH
  • IST
  • Windmills

THA THANG:
Warm up run down the block and back around 70%.

PAX partnered up and alternated through the following:

P1:

  • Pipe bomb curls x20
  • Plank rows with 20lb dumbbells x20 SC
  • Battle rope (verticle) x20 each arm
  • Ab roller on knees x20
  • Nipplers x10 (for half the PAX anyway)
  • OH press with dumbbells x10
  • Battle rope (lateral) x 20 each arm
  • Downward dog ab roller x10

P2:

  • Rd1: Run to corner of block, grab 50lb sandbag, carry one block, 10 squats with bag, return sandbag to start. Run to change with partner
  • Rd2: Run to corner of block, bear crawl halfway down block, lunge walk to end, 15 groiners, backward run back to start. Run and change with partner.

MARY: PAX choice for three minutes to finish.

CIRCLE OF TRUST/BOM:
YHC prayed us out and thanked the PAX for showing up and allowing me to get in a workout while my M was out of town and my girls slept in their beds.

MOLESKIN:
YHC posted a late Omaha Thursday night that I would Q a workout in my front yard mostly as motivation to get out of bed and workout while the M was gone never expecting to have takers.  But being the HIM’s they are and not wanting to leave a brother behind, three PAX joined me on my home court.  Powpow was gracious enough to bring a few toys, but got concerned as the clock hit 5:30 and he was a no show.  Alas, he arrived, and my concern over the extreme traffic over his two block commute subsided.  It was noted prior to giving the disclaimer the increased importance for my personal liability insurance purposes as well!  The workout commenced while we watched a poor soul spend almost 30 minutes trying to back a 30 foot travel trailer into a residential driveway.  Although at one point I heard Draper extol the virtues of F3 and invite the man to join our workout.  At the end of the workout Sally and Draper suddenly remembered that they had omitted the nipplers in the exercise rotation.  I am pleased to announce that the 2.0’s slept through the entire workout (the baby monitor was my workout companion) and I am extremely appreciative of my fellow brothers accommodating my silly request in order to get in a workout.  While this detracted from our other two AO’s, this fully embodies the F3 culture by leaving no man behind.  Thank you again brothers those that participated and those that humored this silly detour!

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Stacking the BLIMPS

COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Alright Alright, Coach K, Pow Pow, Draper, Special Sauce, Sex Panther, Chairman Mao

Sh*tbreak: Pepper

QIC: Oatmeal

AO: La Madeleine
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 20 IC

Hillbillies x 15 IC

Windmills x 10 IC

THA THANG:
Red Light Green Light Stacked BLIMPS on Hillcrest

PAX run from La Madeleine parking lot to Hillcrest going the long way down Drexel. Turned up Abbott and started the Stacked BLIMPS as follows at each intersection starting at Mockingbird and heading west to Hillcrest:

Burpees x5 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Squats x30 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Plank Jacks x25 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Merkins x20 OYO

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Imperial Walkers (each leg) x15 OYO

Given the clock, YHC had PAX return to La Madeleine where the following was performed in the parking lot until time expired.

Burpees x5 OYO

Lunges, alternating (each leg) x10 OYO

Burpees x5 OYO

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Typical chatter to start the workout.  AlrightAlright was super excited to get this workout underway and suggested a slight Omaha to the location selected by YHC to perform the workout.  I’ll give it to him, the Hillcrest route was better than doing the BLIMPS in the dark neighborhood. Overall, chatter subsided as we got underway and the only real back talk was AlrightAlright complaining that I was not acquiescing to his choice of exercise while waiting for the six.  Draper was quick to assist YHC by shutting down Alright’s insolence by noting that YHC was actually the Q! 

Pepper disappeared somewhere after BLI to clear the mechanism and vanished like a fart in the wind.

Good workout and all but Pepper finished the full set of BLIMPS.

ANNOUNCEMENTS:
1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting to be held by YHC or Sally at coffeeteria on Saturday.

2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K, Team Delta?

3. Q Source Friday at Preston Center

4. Get your t-shirt orders in. Cutoff is in 3 days and shirts will ship in late September.

5. F3 Flower Mound launch is this Saturday @ 0630, Marcus High School Football Stadium.  Clown car time and place of departure TBD.

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Doomsday Clock – Redux

COUNT-OFF & NAME-O-RAMA:
PAX: Papercut (Willy Loman from Seattle), Clipboard, Sally, Alright Alright, Coach K, Rump Roast, Dr Seuss, Plus One, Pow Pow, Draper, F150, Special Sauce, Isaiah
Partial Credit: Island Time

QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:

  • SSH x 16 IC
  • Hillbillies x 15 IC
  • Peter Parkers x 10 IC

THA THANG:
Making use of the 12 spokes (sidewalks) out from the fountain in front of Dallas Hall, YHC had PAX perform the following rotating around each spoke like clockwork for a total of 45 minutes. 

  1. 10 Pamela Andersons (burpee nippler)
  2. 20 Squats
  3. 30 V Ups
  4. 40 Merkins
  5. 50 Rugby Situps
  6. 60 Gorilla Squats
  7. 70 Mountain Climbers (x2)
  8. 80 Lunges (x1)
  9. 90 OH Presses
  10. 100 Plank Jacks
  11. 110 OH Claps
  12. 120 LBC’s

Following each set of exercises, PAX ran the length of spoke, perform a burpee (adding a burpee at each spoke for a total of 78 burpees if the circuit was completed) and running back to fountain (hub).  An exception was made following gorilla squats and OH presses, where YHC had PAX bear crawl length of the spoke and back since the spokes were relatively short.

PAX results:

  • YHC started at 1:00 and finished +13:30 at 2:30
  • Coach K started at 1:00 and finished +17:00 at 6:00
  • Alright Alright: started at 11:00 and finished +15:30 at 2:30
  • Plus One started at 8:00 and finished +12:00 at 8:00
  • Draper started at 1:00 and finished + 13:30 at 2:30
  • Rump Roast started at 4:00 and finished
  • Pow Pow started at 5:00 and finished +10:30 at 3:30
  • Isaiah started at 9:00 and finished +14:00 at 11:00

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
YHC started workout straightaway with a mosey to the fountain in front of Dallas Hall.  There was a bit of grumbling with the lack of warm up as was the case last time I rolled this out as well.  This time I remembered to bring my speaker, we started on time and got in a full 45 mins of what I will lovingly refer to as the Doomsday Clock.  I even added several songs to the playlist to make it more ‘hip’, however Draper said the fact that I made this statements meant I was anything but… Mumble chatter died away quickly as the effects of the workout took effect.  YHC has decided that he needs to invest in a louder speaker when Q’ing around the fountain.

Island Time gets partial credit for earning his name today!  He showed up 10 mins late, but T-claps to him for getting in his own workout, however I suggest that the PAX chip in and buy him a map of the SMU campus.  Apparently, he ran the whole campus looking for us and completely missed the main quad!

ANNOUNCEMENTS:

  • 1. CSAUP reminder: Nov 2 ruck beginning at 00:00 at Flag Pole Hill to end at 07:00 at Burleson.  Follow up meeting announced.
  • 2. Marathon Relay update: Rump is seeking team members for Team Gamma. Sign up now! Coach K to start Team Delta out of spite for Team Gamma.
  • 3. Q Source for the upcoming week on Weds/ Fri

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No running, no fun??

COUNT-OFF & NAME-O-RAMA:
PAX: Rump Roast, Sex Panther
QIC: Oatmeal

AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given

WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Windmills x 10 IC

THA THANG:
Mosey to soft top
3x sets of the following:
Squat ups x5 (Squat pull ups)
Hip slapper merkins x5
Step ups x5

CLIMB
Five rounds of the following starting reps x1, 2, 3, 4, 5, flapjack exercises (burpees first on rd 2) reps x2, 4, 6, 8, 10.  Flapjack exercises each round increase reps x3, x4, x5 to finish!
-Crab cakes
-Lunges
-Iron crosses
-Merkins
-Burpees

Mary
Dr W’s x10
AL Prom Dates x24
Homer/Marge x12
Sweat Angels x12

To finish for a twist, YHC changed playlist and put on Thunderstruck by AC/DC where at each “thunder” PAX performed a Bobby Hurley to bring down the thunder.  Seal jacks were YHC’s choice to keep the heart rate up in between the rumbles.
YHC then changed music genres to round out the workout to “My Humps” by the Black-Eyed Peas and had the PAX perform a monkey humper at each mention of hump.  Fortunately for PAX the pain lasted less than 90 seconds, but YHC intends to add this to the set list in the future. 

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
When YHC asserted there would be no running in this workout, the PAX expressed doubt.  @RumpRoast even said his workouts have some amount of running in them.  The lack of running intrigued/scared the PAX, especially coming from YHC.  The three rounds of exercises that opened the workout was a changeup that helped warm up the PAX for the CLIMB.  YHC introduced squat ups and hipslapper merkins, the latter of which should not be completed using the swings unless you play at Expert level!  YHC suggests the hipslapper merkins become a regular in the rotation. 

Any mumble chatter during the CLIMB was slowly replaced by midwife groans and expressions of love for the iron crosses.  This turned out to be much more taxing than YHC had thought during his planning of the workout.  Par for the course!  Next time however, there will be a CLIMB down to go along with the CLIMB up (a good idea for a Saturday workout). 

Finishing with Thunderstruck and My Humps completely worked the PAX over, but it was the seal jacks over the BH’s that got the most complaints.  PAX didn’t get in enough monkey humpers to start howling with enjoyment.

ANNOUNCEMENTS:

    Q Source on Friday @ Preston Center
  • Marathon Team #2 has open spots. Sign up now. Cost $83.  Let’s get a third team started soon!
  • FTW workout this Saturday. Clown car leaves at 6:00a from Burleson Park and will return around 10:00a.

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One year down…

COUNT-OFF & NAME-O-RAMA:
PAX: Sex Panther, Flo(w) (Down range from JAX), AlrightAlright, Ina, Spread, Coach K, Aaarrrggghhh, Plus One, Sally, Sting Ray, Special Sauce, Pow Pow, Ultra, F150
Conspicuously Absent: Pepper (Happy birthday!)
QIC: Oatmeal

 AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given after a reminder from Coach K

WARM-O-RAMA:
SSH x 10IC
IST x 10IC
Cotton Pickers x 9 IC 

THA THANG:
YHC lead PAX on a mosey to Turtle Creek at which point we performed one exercise at each intersection up to Coffee Park.  Moseyed around the park and worked our way back down to the start.

We performed the following exercises ~x30 followed by a run, backward run, karaoke or, following the merkins, a bear crawl to the next intersection.
Merkins
Gorilla Squats
Dancing Bears
Groiners
Ski Abs
Freddie Mercury’s
Reverse Lunges
LBC’s
Monkey Humpers
Superman
AL Prom Dates
Moseyed back to Caruth given the time remaining to perform
Burpees

CIRCLE OF TRUST/BOM:
YHC prayed us out.

MOLESKIN:
Mumblechatter was random and at times muted based on exercises.  Bear crawl over the first block of Turtle Creek was a crowd pleaser and something about merkins today and Mustang tomorrow. We may have also offended an HP walker with our reps of AL Prom Dates, for which someone shouted apologies.  But I apologize for nothing in my work out!!  Workout was centered on Pepper’s milestone birthday (happy 30th) and YHC’s one-year anniversary hence the 30 reps of each exercise at 12 intersections.  Unfortunately, we ran out of time to complete a total of 365 reps.  YHC shared his thankfulness for F3 and the men in Dallas for making him a better man both physically and mentally.  Without the men of F3 YHC would still be a sad clown looking for a spark so I thank God every day for bringing me to this organization.  Also, YHC reminded the PAX to always be EH’ing other men to change them for the better.

ANNOUNCEMENTS:

  1. QSource tonight at CFA on Hillcrest @ 1800.  Topic: TARGETING
  2. Leadership dinner @ Torchy’s tomorrow night beginning at 1745 to ??? Come seek out leadership opportunities as we continue to expand in the Metroplex
  3. Registration forthcoming for Dallas Marathon Relay teams. Stay tuned to Band for more details.

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‘Merica! 7/4/19

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Teasip, Sally, Sex Panther, Caitlin (FNG Blake Bloomquist), Coach K, Rump Roast, Plus One, Antman
QIC: Oatmeal

AO: Flag Pole Hill – Around the flag
F3 DISCLAIMER & WELCOME: Given & PAX recited the Pledge of Allegiance at base of the flag

WARM-O-RAMA:
SSH x13 IC

IST x13 IC

Up downs x13 IC

THA THANG:
YHC had PAX partner up for the following:

243 Chinook squats

P1: Squats

P2: Bear crawl down stairs, star jump at bottom, crawl bear back up

Flapjack

76 Kaboom burpees

P1: Burpees

P2: Crab walk down stairs, star jump, walk crab back up

Flapjack

56 Dive Bombers

P1: DB’s

P2: Lunge down stairs, star jump, hop back up

Flapjack

P1: 13 No Surrenders

P2: 13 WWI sit ups

Flapjack

Pick up six on exercises and we all mosey to the bottom of stairs. PAX partnered up again and ran Ollie Norths across parking lot, flapjack and back to start. 

MARY:

YHC had PAX hit their six for some celebratory Alphabet spelling the following:

  • Declaration of Independence
  • Founding Fathers (?) PAX may need to correct since YHC’s slept since then
  • ‘Merica

Several of the PAX and YHC then struck on an out-and-back 5K “fun” run back towards White Rock Lake.

CIRCLE OF TRUST/BOM:
YHC prayed us out and noted we need to remember our freedom that was given to us to all those that gave the ultimate sacrifice and to the Founders of the country.  Without this freedom we would not have the ability to do many of the things we take for granted on a daily basis.

MOLESKIN:
YHC was very excited for the PAX to get started until he arrived and noted the gravel on the workout surface instead of concrete.  This was an overestimation of the City of Dallas given its propensity to spend millions on parks & rec or at least bike trails.  Anyway, the gravel spawned all sorts of love for YHC as many PAX were without gloves.  The Chinook squats were a hit (mostly from the feedback the following morning) as were the No Surrenders, which were quite a bit of torture on the gravel. The significance of the reps is as follows: 243 – years since the signing of the Declaration of Independence; 76 – signed in 1776; 56 – number of signers of the DofI; 13 original colonies

YHC noted that Ollie North’s need to be run over a much longer distance for penalty merkins to be effective.  PAX learned that spelling is not one of YHC’s strong suits during the Mary.

Following the COT, several of the PAX joined YHC for a 5K fun run down to the lake and back. A considerable amount of reflection was given to the decision to run about the 2k in at which point visions of cold beer kept us going.    The run was about group cohesion and not leaving the six. 

A special thanks to “DJ” Icebox for providing the festive and patriotic playlist and to Sex Panther for bringing the post-workout beverages!

ANNOUNCEMENTS:
1. Happy 4th of July!