Great morning at FOD — always a good crowd and fun men to be with! But holy crap the site-q’s are doing a terrible job keeping the pollen down…. couple of times it was tough to get the cadence out with a headfull of green dust. That however, did not slow down this fine crew of men! Here’s what happened according to my recollection… gather at the flag (someone mentioned it’s a bit short, but that’s not everything in life, right?), F3 mission, pledge, no FNGs, let’s get to:
Warm up:
Run up the hill including butt kickers, high knees, etc., warm up circle with good mornings, windmills, hillbillies, sir fazios, seal claps, overhead claps, mtn climbers, planks, merkins, — good times! Run across to the big pickle for:
Thang #1:
21’s around the big pickle by 2’s. Start at the top with 19 merkins then run down to the bottom for 2 monkey humpers. Next lap is 17 & 4, then 15 & 6, etc. We stopped and dig one burpee halfway in each direction. 100 merkins, 100 humpers, & 20 burpees total. Mosey back down the hill to the pavilion for:
Thang #2:
Bench work: Bulgarian split squats, dips, step downs — couple of rounds. Then mosey back to the flag for mary as the runners & bootcampers rolled in:
LBC’s, freddy mercs, homer-to-marge, & plank you very much. Everyone was happy and no refunds were requested.
COT:Numberama: 23 total, 8 respects, 15 meh
Announcments: Look for Freed to Bleed on Slack — early May
Prayers/praises: None brought forward, YHC took us out with unsaid prayers
NMS: beautiful morning with perfect temps & sun coming up — so great to be out there with you men! The perfect way to start my day.