Sawed-Off, Ray, Mr. Clean, Coach K, Joker, TP, Uncle Rico, Handy Manny (QIC)


75 with 90% Humidity

Disclaimer: W/O at your own risk, Not a trained professional, Not paid to do this but I’m out here anyway


10 Burpees OYO

The rest are IC:
30x SSH
30x Little arm circles (15x forward\15x backwards)
20x Imp Walkers
20x Windmills
20x Plank Jacks
20x Mountain Climbers
20x TTT

Mosey to the track


1 mile AMWRAP

On the North side of the track – 10x plank jack burpees
Mosey halfway down one side of the track (50yd line) – 30x Merkins (10x wide / 10x regular / 10x diamond merkins)
Mosey to the South end of the track – 20x Bobby Hurley’s
Mosey halfway up the other side of the track (50yd line) – 50x squats

Repeat everything above until 4 laps (1 mile) has been done, everyone stay together.

Mosey back to the beginning for a bear crawl Indian leap frog (say that 5 times fast)
Plank in a line and the person in the back bear crawls to the front – repeat 3 times

Mosey back to the pad.


49x Flutters (because 50x would have put us past 6:00am)





Summer Solstice 5k run this Thursday – Run and drink or just drink and cheer!
Q slots are open next week, step up and lead
Urkel has stolen the flag


Uncle Rico’s parents are flying to Europe. Pray for safe travels.


  • Not a lot of mumble chatter this AM, but Coach K and Ray love talking about youth sports during their runs
  • TP and Uncle Rico claim coming back to F3 after vacation sucks
  • The bear crawl Indian leap frog was supposed to be a full lap on the track (father time spared us this morning)
  • 50x flutter makes a lot of people moan




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