B*tch*s I’m Back!!!

Preamble:

YHC took a much needed 2.5 week reprieve from the grind with a work and play trip to Utah, so today served as a welcome back party…

6 pax began early with a 2+ mile pre-ruck

Warm-O-Rama:

Start fast with a mosey up to the upper parking lot before jumping into a traditional warm up

All in cadence x 10

• SSH
• Moroccan Night Clubs (a must when So So shows up)
• Don Quixote
• Weed Pickers
• Bear hugs (extra special hugs were given by Blue)
• Copperhead squats
• Skol claps (yes, we renamed the exercise FKA seal claps)

Mosey lap around the parking lot, with YHC beginning to lay down the law with burpees for pax trying to take shortcuts

The Thang:

Time to get straight into the work

10 minutes of EMOM with 10 burpees EMOM.  The pax especially love the voice of the Seconds app…

The playlist was timely with sharp dressed man playing as the EMOM cycle finished.  We had 3 sharp dressed pax including YHC, Abacus and Tweaker rocking the murder bunny shirts to announce the next exercise to the pax.

Mosey back to the flag where Wideright’s truck had almost the perfect number of cinders already in the bull truck.  All pax grabbed a cinder and lined up in the field.

YHC cranked up the music and instructed the pax to murder bunny to the other end of the field, approximately 50 yards.

From the other end a sprint back with 10 merkins and a hard run back.

Rinse and repeat for a total of 4 times across the field.

To conclude the murder bunnies we did a set of 10 out, pause for 10 merkins and then 10 murder bunnies back.

Concluding our work with the cinders was 10 overhead presses in cadence, after which the pax neatly stacked the cinders back in the Bull truck

To conclude YHC led the pax in a much needed 5 minute stretch routine, primarily focused on loosening up our lower backs.

COT:

While it was a much needed time away with the family YHC truly missed the pax of East Cobb and there were some strong words shared by other pax of the positive impact F3 has had on their life over the past year, not only losing 40 lbs but also the positive impact of the strong brotherhood that we have at Galaxy and Halo.