Triple Check or BS

YHC saw the opening in the DaPile Q and decided it was time to take this venue on for a drive so here is what went down with 7 other F3 brothers!

COP

Mosey to Basketball courts behind Atlee HS and performed the following:

20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 Alabama Prom Dates, 10 reverse scorpions, 10 scorpions, 20 Merkins.

The Thang

So we mosey to the bus loop for a triple check, well we had eight guys and YHC thought well we will need eight exercises, so YHC pulled out stretch bands and we set up stations, Station 1(SI) overhead pull with bands, S2-lateral raises with bands, S3 – step ups on a bench, S4 Curls with Bands, S5 bench press with heavy band, S6 – LBC’s, S7 – 40 merkins S8 – run bus loop lap as the timer before we rotate. YHC was informed by the PAX that this is The Big Suck as brought to DaVille by Mudface…(although we did not have the heavy bag A.K.A. Eric, we joked that we did not want to try to throw Marco Polo around, so no bag today.) The only twist is that we did this 3 times.

We then moseyed to flag.

Mary and COT

We had some time for a 4 minute Tabata of lunges, then ring of fire with flutter kicks, and stretching.

Numberama, Namerama, trout took us out.

Moleskin

Announcements – Spit will be hosting the Father’s day workout at the Creek on Friday June 19 and he encouraged us to bring our 2.0’s to this event. July 4 convergence will likely happen; however, we need to hear more from the State.

On another Note this is the D-Day anniversary and wanted to take a moment of silence to think of the young brave men that died on the beach, in the air and at sea on this eventful and pivotal day in WW II.

It was great to see the gang again and an honor to lead. Cheers…CB