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Bait and Switch

11 suckers showed up this morning with hopes of seeing a glorious beard and a creative weinke. The marketing this week had PAX believing Legalized was on Q. It was all a lie. A bald-faced lie. A slap in the face to trusting and unwitting PAX. Well, really Legalized has some kind of back injury, probably due to him joining Crossfit. All those kipping pull-ups or something. Who knows. Whatever. You’re stuck with me.

DiCCS provided, but no mention of the 10-10-Fart rule. Probably should have brought that up cause we have some PAX with some nasty digestive issues or something. You know who you are and you should probably get that looked at.


Mosey around the northern part of the school to the back bus lot.

  • 20 SSH
  • 15 Imperial Walkers (unless you’re Recalc who believes they are of questionable value…kind of like old people…or something)
  • 10 Slow Potato Pickers
  • Walk it into a calf stretch just for Damascus
  • 21 Mountain Climbers (added an extra one cause Zin loved the asphalt on his palms)

Mosey to the next lot for

The Thang

  • 4 Rounds – Run the length of the parking lot
    • 10 Dry Docks on one end
    • 10 Merkins on the other

Mosey to the car loop and partner up (no touchy) – P1 does the called exercise, P2 runs a hot lap

  • 200 Bobby Hurleys
  • 200 Big Boys
  • 100 Bomb Jacks

That took a bit longer than expected. Mosey to the front entrance and the bottom of the hill

  • 2 Rounds
    • Run to the top of the entrance hill – 10 Squats
    • Run to the bottom of the hill – 5 Burpees

Find some sidewalk

  • Jack Webb
    • 1 Merkin
    • 4 Air Presses
    • Repeato to 10 Merkins/40 Air Presses

Mosey to the lot north of the COT

  • 3 2¬†Rounds
    • 20 Step Ups (10 each leg)
    • 20 Dips
    • Suicides across the parking lot
    • 20 American Hammers IC

Notice it was supposed to be 3 rounds but Damascus decided he didn’t want to do a third round. I warned him the alternative was worse but he didn’t care. Audible! Everyone grab some wall

  • 10 Donkey Kicks
  • Hold the last DK with your feet on the wall for a 10 second count
  • 9 Donkey Kicks
  • Hold the last DK with your feet on the wall for a 9 second count
  • Repeato down to 1 DK and 1 second hold

Mosey back to COT for an on-time finish


The weinke always looks better when I’m sitting on the couch writing it. In practice it sucked. The PAX did a great job pushing through, though. Minimal grumbling, except for Damascus, who is regretting EHing me a couple years ago. Sucker. You’re stuck with me now. It was great seeing Dancing Bear bringing the cubs out with him. I had never met Carebear and Gummy Bear but they soldiered on and got their money’s worth. Southern Tip is fast. Jerk. Pushed me hard on the parking lot suicides. Zin works hard every time and is great at shouting out encouragement throughout the workout. Recalc is our usual form police. Early on during the Dry Docks and Merkins he said something about somebody’s Merkin form but I didn’t catch all of it. Might’ve been mine, so I made sure to tighten up. Keep calling out the PAX. We need it. Brutus is back doing the bootcamps after an injured period. He said he took it easy but I didn’t notice. He kept moving the whole time.¬† I didn’t witness too much of Posse and Centerfold mashing, but judging by the soaked shirts they worked hard too. Mashers are always welcome.


100 Pax Challenge – We’re up over $4000 but still looking for more PAX to contribute. Doesn’t have to be $100. Give what you can. We’re narrowing down the charities and money will be distributed soon. Be sure to reach out to PAX and make sure they know what we’re doing and why it’s important. That includes PAX who’ve been in the past but have been absent recently.

Memorial Day Convergence – Look at GroupMe this weekend to get the final details but it looks like we’ll be doing some sort of convergence at Cuthbertson @ 7AM for a modified Murph Challenge.

Q Source – Mondays @ Brooklyn Pizza following Asylum or Fridays @ Cuthbertson Middle following Flash/Impromptu – You don’t have to start at the beginning. Hop in at any point to learn leadership, accountability, and living 3rd.

Q School/Site Q School – If you hadn’t heard, YHC has assumed the mantle from Posse on running the Q Schools. Exact dates not yet set but narrowing in on mid-July. If you’ve never done Q School then plan on being there. Whether you’ve led 10 Qs or no Qs, this is a great opportunity to get some pointers and up your game. If you’ve been doing F3 for a while then YOU ARE READY to take the next step. That could mean Site Q School. We need High Impact Men (HIMs) to step up and take on a bigger leadership role. AOs don’t organize themselves. You can help. Attend Site Q school to learn what’s involved and then YOU get involved. More info coming soon.

YHC took us out #cradletograve

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