Because the 1st round wasn’t tough enough

Warmup

Carry your KBs to the wall next to the gym

3 Rounds of 10 reps each (1 round demoed and completed IC, next 2 rounds for time)

Merkins (hands on KBs)

Suitcase Deadlift

Bentover Suitcase Row

Clean

Squat

Press

RDL

3 Rounds of 10 reps each (1 round demoed and completed IC, next 2 rounds for time)

Russian Hammer Swing

Snatch

Racked Alternating Backward Lunge

Sumo Squat High Pull

Bird Dog Row

Chest Press ½ Get Up (Part 1 of TGU)

Glute Bridge (KBs on stomach)

Finisher for time

KB Burpee (Merkin Clean Squat Press) x 10

Prayer Requests: PAX at GrowRuck 17, M’s time at the Postal Annex this morning, praise for Talullah for coming out, Slalom’s sister in-law, injured PAX

Announcements: Coming Soon! Turkish Get Up (TGU) Challenge for PAX that throw around the bells. Need to complete 1 TGU each side (keeping arm straight throughout the entire movement) for it to count. I will create an excel google doc to keep track. Need to have a witness or video for the reps to count. More info coming soon.

Moleskin: YHC was grateful for the weather this morning. It sure was windy but no rain. Both Caliente (from FiA) and I cried wolf last night considering the forecast and decided not to EC Ruck. I’m not going to lie, it felt good to sleep in a little bit. We were about to start when we saw a car pulling up and an FNG get out. It has been a long time coming for Jeremy and today was the day he decided to say yes. I grabbed some bells out of my car and we were off. Nothing like having #BoydLeeBeatdown being your first post. Jeremy stepped up to the challenge and rocked it! Welcome to F3ENC brother. Great to have ya. Kudos to Cousin IT for the awesome naming of our FNG. You had to be there. Slalom made the comment that the first round of the exercises, which was essentially the warmup for the next two rounds was hard enough. Doing the next two rounds for time was a complete burner and got the HR up there bigtime. We all pushed and go through it. Strong work men!