F3 Disclosures: Yes(ish)

Warm-O-Rama

• SSH – 20
• Copperhead Squats– 10
• Michael Phelps – 10
• Mosey to Coupons

The Thang

IPC 2021 Week 2: 88s

Round 1: Burpees & Sprinting

• Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

• Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
• *Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

• Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

• Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.
• **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

Moleskin

• #Blackwater welcomed two downrange F3 brothers. Cyclops is an eye doctor or something but still wasn’t able to outsmart Elon Musk as he couldn’t figure out how to shut off his Tesla rental (no one else could either).
• Dirt Bike lost his shirt about round three but it still isn’t summer until Cash Flow loses his VT sweatshirt.
• Plenty of chatter about how we were doing too much counting to talk about Cash Flows list of planned moleskin topics (Saban vs. Jimbo being at the top of the list).
• Beans from F3 Franklin complimented the Blackwater hairband playlist, props to DJ Gator for dropping fresh (old) tracks (oldies) on the regular (Fridays only).

Announcements (stolen from directly from Marvel)

• May Quad P – Weekly Murphs, in preparation for Memorial Day. See the Challenges page for the link and more info.
• Disc Golf 2ndF Outing – May 27, time/location TBD based on interest. Let Marvel know if you can make it.
• Memorial Day Murph – Monday, May 30, 0700-0800 (or when all PAX are done) @ Western Branch HIGH School (Blackwater AO’s location). See here for what the Murph entails.
• Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
• Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!