The day after the 4th

07.05.21 @ The Brig

PAX:  MiniVan(Q),  Ambien, Big Al, Bertha(Lake Norman)

Conditions:  mid 70s with humidity.  

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.

Warmup:  TTTx10IC, 1 Burpee, IWx10IC, 2 Burpees, HBx10IC, 3 Burpees, ACFx10IC, 4 Burpees, ACBx10IC, 5 Burpees, MPx10IC

Mosey to the HHHS with 2 stops along the way for 5 Burpees and Lunge Walking


  • 11’s with Burpees and on the curb and tire flips
    • Start with 10 Burpees flip tire – increases run each time
    • 5 Burpees
  • Mosey to pull-up bars
    • 3 x max reps on the pull up bars
    • 3 x 5 Burpees each
  • Mosey to HH Elementary and find a bench
    • 11’s with dips and merkins
    • Add 1 merkin at the end for a full burpee
  • Mosey back to virtual SF with 3 stops for 5x burpees each


  • 25 x Slow motion pickle pointers – holding the up
  • 25 x Slow motion pickle pounders – holding the up
  • 25 OYO LBCs
  • Reverse plank circuit 
    • Legs 6” up –  arms straight back 6” up
    • Legs 6” up –  arms outstretched 6” up
    • Legs 6” up –  arms at the side 6” up



  • JV will be leading through the APFT this week (If he sets his alarm and wakes up) 
    • Bartman will call night before, MiniVan Will call the morning of for reminders
  • 25 Burpees per workout for the month of July (including Run Day)
    • Colon Cancer Coalition has issued a formal challenge to complete 25 burpees a day in the month of July to support the prevention and early detection of colon cancer.

Prayer: Coach K (Bluffton), Lake Norman F3 PAX battling cancer 


YHC rolled into The Brig with a plan in hand and saw 1 car I didn’t recognize and thought great that plan won’t work when its just me and a visitor.  Ambien and Big Al rolled in shortly after and we got to work.  Bertha asked if we needed gloves and YHC would not comment.  As we left the AO I mentioned I needed to bring my water along.  I followed Squids instructions of “hydrate or die” yesterday but may have used the wrong form of hydration.  Big Al struggled in his counting this morning, Bertha tried to give YHC a high 5 but I was out of it, Ambien said its always that last drink that gets you.  Interesting how the guys that wanted a 6:30am start decided to fart sack this morning.  July 5th will always be the best day for someone to VQ, low attendance and low expectations. 

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