Turning our clams into pearls today at Thunderstruck.

Pledge then into a dynamic warmup:
Lunges, hammy scoops, quad pulls, single leg hammie stretch, hip rotator chair stretch, lunges with rotation, hammie high kicks.

Thang 1: Pearls on a string with merkins and wide merkins.
Thang 2: Pearl Jam at the bridge (70’s of LBCs and Slow Flutters)
Thang 3: Carry The Pearl – Pass The Pearl with YHC’s coupon.

Backpack drive – don’t let Peak City or Carpex pass SCary. “SCary wins in backpacks or else.” – Hermes.

Prayers/Praises/Gratitude – Wah Wag’s son shipped out on Tuesday, prayers for safe deployment. (Drew). Prayers for YHC’s M and her pregnancy (hardest one yet). Gratitude for jobs, family, health, recovery, vacations.

MIAGD!

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17 locked and loaded for this Saturday. Great turn out and can say everyone got after it today. It is that time of year to bring a towel and extra shirt for coffee.  

Pledge, Mosey to the dock for warm ups. Had the privilege of administering my first set of burpees to a PAX for being late. Thanks Chipper. Kudos though because you ran to the AO vs. drove.

We ran over to the park and did our first thang.
Dora’s (as easy as 1,2,3)
100 merkins
200 squats
300 LBC’s

Thang 2:
Rock Work.
5 rounds of Curls for girls. Overhead presses. Tricep raises. 10 X reps each.

Thang 3:
Mosey to bridge for irkins, dips, and silent squats (that were surprisingly quiet even with Yogi)

Mosey back to the flag with some Mary, Fast Feet and final exercise the double merk and burp that led us into COT.

Kudos to Kiffin for a solid EH for our newest FNG Doula, welcome. Prayers for safe delivery and congrats on baby number 5! First FNG YHC has named.

Announcements: 1776 – you should know by now. Backpacks for the kids, Sbarro will be posting more details in 3F. Chipper’s free non licensed CPR class will be coming soon taking place at Lochmere. Let’s get at least 20 HIMs there.

Prayers/Praises: Yogi’s step-son, lifting him up as he is set to get out of prison. Prayers for the Hope County kids and their school situation and what that may highlight. Prayers for Astro’s co-worker for full recovery and that he was already released from the hospital.

Great start for the weekend gents. MIAGD.

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Yogi had the Q, and as promised he dealt blows of pain, leading the PAX through 10 Rounds with Tyson. 5 stations around the pickle, 10 reps at each station, new exercise in each round, rotating between upper body, core, legs. By the time the 10th round came along the PAX were struggling to execute their burpees, but valiantly fought their way through.
Great to see so much new blood out there this morning, over half the group started F3 within the past 6 months.
Prayers for Wide Right’s sister as she has surgery this week, and Yogi’s mom as she deals with health issues.
Thanks to Yogi for his leadership!

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Great turnout for the summer solstice- longest day of the year deserved the longest workout of the year (46 minutes)!
We welcomed one new FNG.
Mission, principles, pledge, and mosey north on Kildaire to the medical facility parking deck for warm ups.
Thang one was a B.O.M.B. pain train up the parking deck- 5 burpees, 10 overhead claps, 15 merkins, 20 squats. Thanks to Astro for identifying that squats does not start with a B, we are all smarter because of this. Big squats it is (credit to Olsen).
Thang 2 started back at bottom- parking deck inspection (bear crawl) up level one, lunge walk up level two, feet first crab walk up level 3. Since the PAX enjoyed this so much we reversed it back down the deck- hand first crab walk, reverse lunge walk, crawl bear.
Mosey over to first flight building for some COP; Moroccan nightclub was enjoyed by all. We saw the cleaver crew passing by and jumped in line following them back to the flag, trying our best to make it look like we also just completed a 10 miler. Finished with some Mary.
Welcome FNG Hopper, the second of our fine F3 softball team members to now join the F3 ranks.
MIAGD!

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BIG DAY!!

PAX came out to work hard for FLINTstones 53-week milestone. Great weather for a mini-Murph session. PAXs teamed up in pairs to compete a whole Murph:

1 mile group run.  
10 sets per Pax (5 pull ups, 10 Merlin’s, 15 squats)
1 mile run.

Ended with six minutes of Mary!  

The playground is still standing!!!  

Great work gents. Glad to see familiar faces and some new faces. Shout out to our new FNG Well Done! And Astro for the extra effort at the end!  

Remember step 1 is showing up!  

See everyone Wednesday for the Summer Solstice record number breaking workout. We can’t do it without you!  

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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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