QIC: @sub
PAX: @faulkner, @misdemeanor, @deductible, @magnum, @chuck, @tilla, @soa,
@softshell, @snip, @jibe, @washup, @redtide
*EC PAX: *@sub, @chuck, @tilla – meet at the roundabout at 0515
A beautiful morning for my first Q in Holy City – I think I got every pax
there.
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Warm-up:
The Pledge, SSH, 10 Penalty Burpees for the late Pax, Good Morning,
Imperial Walker, Prisoner Squats. Grass Cutters
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The Thang:
Mosey to the end of the dock for the start of a fantastic ladder.
20 LR Step Ups in Cadence
Mosey back to the flag
Jack Webb (the chuckles were audible during the first round of 1 merkin to
4 shoulder presses), Completed Rounds 2:8, 3:12, 4:16
Mosey to the dock – 40 LR Step Ups in Cadence
Mosey to the flag – Jack Webb Rounds 5:20, 6:24, 7:28, 8:32
Mosey to the dock – 60 LR Step Ups in Cadence
Mosey to the flag – Jack Webb Rounds 9:36, 10:40, (Back Down the Ladder)
9:36
Mosey to the field by the dock (didn’t want to interupt the dog walkers) –
40 LR Lunges
Mosey to the flag – JWR 8:32, 7:28, 6:24, 5:20
Mosey to the dock – 20 LR Step Ups IC
Mosey to the flag – JWR 4:16, 3:12, 2:8, 1:4 (Modification = Control Freak
Merkins (On My Down and Up)
Abs: LBCs, 100s, Homer to Marge, Dying Cockroaches, Have a Nice Day
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COT:
Thanks for welcoming me into the HolyCity
F3 is about working on all 3 – be vulnerable, lean on each other, ask each
other the tough questions and be honest. Share opportunities to give back
to the community and encourage each other to step up.
Announcements:
–
4th of July Convergence – Saturday 0600 – Station 21 Sullivan’s Island
TAP’s
–
@Chuck’s 2.0 – her continued healing, her doctors, her parents
–
Everything unspoken and on our hearts for the great sky Q to help with.
Sub