After admiring the wonderful sleeve-less America shirt that Hermey patriotically wore for the 4th of July weekend, Gold digger welcomed the PAX and 1 FNG to the workout.  It is important to hote that Hushpuppy EH’d our new team member (later named Kitten) and failed to show for the workout.

After gather, the PAX moseyed north on Church St to the North entrance of the VFJeanswear and around the building to the southern parking lot.  Woody was excited to be under the watchful eyes of the massive Dale Jr sign hanging on the HQ building.

Warm-a-rama: Hermey-style active warm-up to include getting the majority of Burpee Day #33 completed (remainder completed during 6MOM).:

  • High knees down
  • Butt kickers back
  • Side shuffle down/back
  • Accelerate to 60% down
  • 5 Burpees
  • Accelerate to 60% back
  • Accelerate to 75% down
  • 5 burpees
  • Accelerate to 75% back
  • 5 burpees
  • Acclerate to 100% down
  • 5 burpees
  • Acclerate to 100% back
  • 5 burpees

Workout: Partners run together from station to station around the VFJeanswear building, executing the number of repetitions listed for each round cumulative as a team.  Partners continue to the circuit until time is called.

1– Peter Perkins x 20 (round 1) 

x 40 (round 2)

x 50 (round 3)

x 60 (round 4)

x 70 (round 5)

  • Peter Perkins: While going down on a standard merkin, the PAX touches the knee to the same side elbow, then switches to the other knee/elbow on the next repetition.

2- Side straddle squats x 20 (round 1)

x 40 (round 2)

x 50 (round 3)

x 60 (round 4

x 70 (round 5)

  • Side Straddle Squats: With hands in a “goblin” position and standing straight up and down, the PAX jumps out into a squatting position, squats down then up, and jumps back into the starting position.

3- Crab Cakes x 20 (round 1)

x 40 (round 2)

x 50 (round 3)

x 60 (round 4

  x 70 (round 5)

4- Dips x 20 (round 1)

x 40 (round 2)

x 50 (round 3)

x 60 (round 4

   x 70 (round 5)

5- Lunges x 20 (round 1)

x 40 (round 2)

x 50 (round 3)

x 60 (round 4

  x 70 (round 5)

6MOM: The PAX moseyed back to the shovel flag for a lityle Mary lead by Golddigger.

  • 20 LBCs
  • 20 Low Dolly’s
  • 5 burpees
  • 15 Flutter kicks
  • 3 burpees (to finish day 33)
  • 20 American Hammers

Announcements:

  1. Butt Fumble is looking to get some more folks involved in the service Q role and potentially looking for the right person or people to hand it off to.  Great opportunity to be a leader amongst our F3 brethren.  Reach out to Butt Fumble for more information.
  2. Come out and checkout some of the new AOs:
    • Arise on Tuesday mornings at Grace United Methodist Church.  Good AO with a service aspect.
    • The Dash on Saturday mornings.  Another great AO with a lot of interesting terrain.
  3. D-Fib has a buddy who is a former Navy Seal and is putting together a trip to Annapolis, MD in the fall for some interesting “Seal training”.  Reach out to D-Fib to sign up.
  4. Shout out to Golddigger for a great first Co-Q downtown.

COT: Pinkman

Thanks for the opportunity, men.

Aye – Wide Left and Golddigger

PAX: The Mare, Hackman, Hose,r Butt Fumble, Hermey, Quicken, The Secretary, Pinkman, Earl Gray, Estrogen, Amphibious, Buck, Bambi, Jordache, Woody, Lightyear, Kitten (FNG: Dan Peters), Boy Wonder, D-Fib, Corhole, Strange Brew, LYnday, Boatshow, Explosion, Flapjack, Paula Dean, Golddigger, Wide Left

QIC: Wide Left & Golddigger