YHC recited the mission of F3 + core principles and pledge to the flag.

Started the day with a quick mosey to behind Koko booth for a quick warm up as the stonecutters (walkers) took off on their route. A healthy bit of mumble chatter throughout the morning.
After warm ups we stopped at the bridge for dips + derkins.

We kept running the lake loop with some Imperial walkers until we got to the Edlerlee hill.

The Hill – consisted of the Escalator = 2 lunges + squat and then repeato which led to the Bernie Sanders where the HIMs ran backwards up the hill. (YHC did not realize how long that hill is) so after another escalator and bernie we ran to the parking lot.

In the Lot – we did the 357 Magnum:

SSH – X 10
Lunges X 10
Squats X 10
Merkins X 10
LBCs X 10
Slow Flutters X 10
Burpees X 10
Repeat as we go to the next light pole X 3.

At the last light we switched up Merkins to Alligator Merkins down a white parking spot line and then did the final 10 Burpees together.

Ran it back down the hill for a quick stop for some irkins on the railing and then mosey back to the flag and a quick Mary and then have a nice day. **Honorable mention goes to Life Alert for getting his BRR training in and meeting for coffee.

Next Wednesday we are pushing for big attendance day – looking for 50 total PAX from SCary. Prayers for Bubba and his son Dylan, Staubach’s FIL for a peaceful transition as he is in hospice right now.

Thanks for coming out Gents, and super grateful for this community. I hit a month tomorrow since being ambushed at the cookout from Astro, Hermes, Oofda, and Olsen. MIAGD

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The pax celebrated Flag Day. Lots of Flag facts were presented and patriotic exercises were completed. We did some crossing the potomac(boat/canoes) WWll’s, American Hammers, and Merkins. A mini Dora was completed LBJ’s, Crossing the Potomac’sand SSH’s.

Prayers for Bubba’s Son Dylan and praises for this who came out.

Grateful for F3

MIAGD

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One year in the books for YHC! Problematic workout at JIU, but we made the most of it.

Mosey over to the rich neighborhood for some warm-ups then a mosey over to catch a view of the hill that we would NOT be using in the workout and then mosey back over to the back part of the park.

Thang 1 – Sheep loop four corners 15, 20, 15 reps on each of the three laps with merkins, LBCs, astro jacks and squats for the exercises.

Thang 2…enter Olsen as its his 1 year anniversary as well – grab a rock and grab a partner for 100 tricep extensions, rock squats, and merkins.

Quick stop at the shelter for dips to let the rain stop then a speed mosey back to the flag.

We welcomed three(!) FNGs to our group and look forward to seeing them back out soon! Looking to get 50 PAX posting on 6/21. Chipper sponsored EMS training coming soon. Prayers for Kirkland’s 2.0 recovering from an appendectomy. MIAGD, men!

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