Mantooth’s 3yr Anniversary

Preamble:

My F3 journey began at Black Water, so I signed up to Q on 5/25, but that's Memorial Day and it's closed for Murph. So I grabbed the Q at The Mine to celebrate on the official day of my anniversary. 

Warm-O-Rama:

PAX moseyed around the fields back to the flag to perform some Good Mornings, Weed Pickers, Willie Mays Hayes, SSHs, and Michael Phelps OYO. 

The Thang:

We stayed in the parking lot for this one, but there was no shortage of running. Starting at the flag, we worked the four corners. Each corner we added a new exercise and the reps increased by 5. To move to the next corner, we had to run around the parking lot and past the previously completed corner to the next.

First up was arms focused. PAX ran to the first corner for 5 Carolina Dry Docks, then at the next corner was 5 CDDs and 10 Merkins. Next corner was 5 CDDs, 10 Merkins, 15 Should Taps (CC). Last corner was 5CDDs, 10 Merkins, 15 STs, and 20 Burpees. After completing the Burpees, we then ran it in reverse and worked our way back down to the flag. 

This definitely got the heart rate up and shoulders feeling good. So the next focus was on core with a little different transportation to the corners. For this round, we ran a "suicide" style run from corner to corner. After each corner, PAX ran back to the flag before advancing to the next. Then we worked our way back down the ladder.

1st Corner - 5 Big Boy Situps

2nd Corner - 5BBS, 10 American Hammers (CC)

3rd Corner - 5BBS, 10 AHs, 15 Crunchy Frogs

4th Corner - 5 BBS, 10 AHs, 15 CFs, 20 LBCs

This left about 5 minutes left of the BeatDown which was perfect to work our legs with some "Bring Sally Up" Squats. This song seemed to go on forever while working through this. After the song, there was just enough time for some Mary with some Alabama Prom Dates and Hundo's.

COT:

Announcements for Murph on Monday, Tower Rd CSAUP on June 6th, Olaf's Pool Party on June 20th, and Christmas Party on December 11th. 

Prayers for Tucker's healing (and praise for no surgery), Tsunami's parents, those traveling as summer is kicking off. 

Naked-Man Moleskin:

3 years has gone by in a flash, but at the same time it feels like I've been a part of this amazing group forever! You guys really mean so much to me and I appreciate all the support! Love you guys!