Perhaps a better title would be Struggle Trash Truck…

Warm-Up

• Double Time SSH
• Imperial Walker
• OH/Seal Clap Combo
• WMH
• Pax Choice

Main Event.  Mosey to the bus parking lot.  Partner up.  4 Rounds, with 3 exercises and 1 movement type per round.  Movement is performed between each exercise.  One partner performs exercise while other partner performs movement.  Switch upon movement partner’s return (i.e., Partner 1 does Exercise 1; Partner 2 does movement.  Partner 2 returns and does Exercise 1; Partner 1 does movement.  Partner 1 returns and commences Exercise 2; Partner 2 resumes movement; etc.).  I guess it’s a bit of a modified Dirty McDeuce.

• Round #1
  • Merkins
  • Squats
  • Flutterkicks
  • Movement: Tracers down and back across four bus parking spaces.  This movement got challenging, as the trash truck came barreling into the parking lot.  Movement became less of tracers and more like ants scrambling at a picnic. Even better were the intoxicating aroma and spilled milk remnants that the trash truck left in its wake.

• Round #2
  • Hand-Release Merkins
  • Mountain Climbers
  • Crunchy Frogs
  • Movement: Full sprint down and back.

• Round #3
  • Merkins, with an alternating shoulder tap at top
  • Jump Squats
  • Freddie Mercury
  • Movement: Sprint to end of lot; backwards run back.

• Round #4
  • Overhead Clap
  • SSH
  • Burpees
  • Movement: Bear Crawl to middle of parking lot and Crab Walk back.

Shits & Gigs – Travelling Wheel of Merkins

Move to the curb.  5 x Derkins.  Plank Walk x 5 to the left.  Rotate ninety degrees.  With left hand & left foot on curb, 5 x Merkins.  Bear Crawl forward x 5.  Rotate 90 degrees.  5 x Irkins.  Plank Walk x 5 to the right.  Rotate ninety degrees.  With right hand & foot on curb, 5 x Merkins.  Crawl Bear x 5. 

Mary:

• Heels to Heaven
• Hello Dolly
• Dancing Chilcutt

Announcements:

• 2^nd F – Thirsty Third Thursday (TTT) kicks off on July 18 at 7:00 pm at The Wall. BYOB. RG3 (and hopefully Brotox) will DJ.
• Nitro is in the process of organizing some modified, lower impact workouts for those on the mend.  More details forthcoming.
• It’s summer in NC.  Remember to hydrate.

COT/BOM:

Much thanks to the men for the opportunity to lead today and for their support.  F3 is often the best part of my day.  It’s a time where we can unite together to do some hard, uncomfortable work and yet find comfort in doing the uncomfortable with like-minded men.  Have a great weekend.  Aye!