Birthday Q’s are a cherished pastime in F3.  Today we celebrated Castaway turning the big 4-6. Unfortunately, while the PAX were baking cakes and lighting candles (more on that below), Castaway was at home doing carolina drydocks over his toilet. Sodu’s ultimate warrior was grounded, which meant YHC was called up to lead the PAX.  SURPRISE!!!

Warmarama

10 Chinooks x 2 w reverse

15 IW

15 SSH

10 Slow Squats

10 Slow merkins

Take a count, PAX = 17

Ricky Bobby w bday cake (50lb sandbag).  PAX in front carried the cake.

ME:P1

Pick up candles for the cake (embed plates).  Form two lines.  The front two PAX carry the cake and candles up the hill and back, swapping rucks at the top. Everyone else stayed at the bottom and did:

One arm rows right

One arm rows left

Squats

Curls (modify right / left)

Burpees

*changing exercises when the PAX return.

Wash Rinse and repeat 2.5x

Mosey over to wall and handrails

Split up groups

ME:P2

Dips / chest pull ups x 20

Lunge walk

Repeat  it with bunny hop

Mary

-Foxhole X 10 oyo

-Box cutter x 30

-Flutter x 30

COT

-Rambler had successful surgery.

-Wished Castaway a happy birthday and speedy recovery.

-QIC Thanked all for the collective strength to push through today and for the motivation F3 provides.