• Post Type: Backblast
  • When: 07/10/2023
  • AO: Mt. Hollywood
  • QIC: Radar
  • FNG's:
  • PAX: Blueprint, Freon, Red Ribbon, Hunchback, Choo Choo

YHC had the Q this morning and pulled in  HOT to the parking lot at 5:30 a.m.  Never thought I would hit every traffic light from Belmont to Mount Holly, but I did.

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Lap around the school parking lot.
Windmill x 10 IC
SSH x 10 IC
Sun Gods x 10 IC
Stretches

BEAT DOWN #1
Five Rounds
4 Burpees
8 Merkins
12 Squats
16 Mountain Climbers (count all movements)
20 SSH
Lap around the school parking lot

BEAT DOWN #2
Five rounds
10 Derkins
10 Step Up (count one side)
10 Big Boy Sit Ups

BEAT DOWN #3
Five rounds
10 Dips
10 Jump Squats
10 Alternating Shoulder Taps (count one side)

BEAT DOWN #4
Five rounds
10 Incline Merkins
10 Lunges (count each movement)
10 American Hammers (count one side)

With no time remaining, we took one last lap around the parking lot.

PRAYERS
My sister Mackenzie.
Continue to check the Prayer channel on Slack.

ANNOUNCEMENTS:
F3 Dads Event is Saturday, July 15 at Gashouse.

Annihilation schedule:
July 15 at The Fighting Yank with Tiger
August 5 at Folsom with Slaw
August 26 at Gashouse with Defib

Aye,
Radar