With the July Merkin competition underway, and knowing the strong contingent of Bulls that attend Tobacco Road, YHC planned for an arm workout with plenty of merkins.

WARM UP
SSH x 24
WMH x 12
Good Morning x 12
Bat Wing x 12 (LBAC, RLBAC, Seal Claps, OH Clap, OH Press)
Imperial Walkers
Mosey to the Long field

THE THANG
YHC had the PAX pair up (one group of three), and explained the work. The field was lined with cones approximately 10 yards apart. PAX had one member of the pair start on the board of pain exercise. PAX 1 traveled up the field alternating between Bear Crawl and Crawl Bear at each cone. PAX 2 did the exercises at the sideline. When PAX 2 hit the reps on the board, they ran to the Bear Crawl/Crawl Bear partner to switch. Layered on top of all of this fun, was a three minute timer that let the PAX know to do 10 Merkins. The Board of Pain consisted of:
20 No Surrenders
15 Absolutions
30 Squats
30 Curtsy Lunge
30 CC Freddie Mercurys
30 CC LBC
20 WWII
30 SC Hammers

MARY
Flutter Kicks x 30
WWII x 20
Box Cutters x 15

COT
Dad's Camp is coming up August 19-21. Its a great time for Dads and 2.0s, and will be held at Camp Seagull. Please check the #2022dadcampseagull channel on Slack for more info. The Q School Quickie is happening tomorrow at The Falcon, with focus on the F3 Mission, Core Principles, Workout Safety, Form, Workout Flow, etc. I welcome anyone, whether you've never Qed, or whether you've Qed several times. YHC took us out.

MOLESKINE
Its always a pleasure to lead the PAX, and push the PAX beyond their limits. Thank you gents for the opportunity.

SYITG.