HGB led us in some EMOM EC

Warm-a-rama
25 SSHs
15 IC IWs
25 IC Mountain Climbers
10 slow Merkins
10 slow squats

Deka Training
30 reverse lunges (knees to the ground)
Lap
25 Carolina Dry Docks
Lap
20 WW2s
Lap
15 Burpees
Lap
10 Absolutions
Lap
5 Seal Burpees
Lap
Pax went until everyone had at least gotten to seal burpees. Then, we did one together.

Murph Training
1 rounds of Carpetbagger Counting
1-2-3-4-5-4-3-2-1 pullups
2-4-6-8-10-8-6-4-2 Merkins
3-6-9-12-15-12-9-6-3 Squats

Spartan Training
Bobby Ricky Obstacle Course
PAX at the front goes through an obstacle or calls out an exercise. It was controlled chaos

Ruck PT
Form teams of three
One PAX does sandbag clean-and-toss
Other two PAX do wheelbarrow
Go all the way to crosswalk
Rotate through

HGB lead us through a sandbag carry up the hill and down the stairs

Mary
Ring of fire
3 Merkins per PAX

COT
Announcements
Name-a-Rama
Inspired by Aimee Man’s rendition of “One” (from the Magnolia soundtrack), YHC took us out with praise for the AO and the importance of sharing the gift of F3 with other men.