Thrilla in Vanilla returns to the GLOOM!

YHC showed up a few minutes early to put my weight in my ruck. It hasn’t been in since returning from Charlotte last month. Glad BJ asked me to Q or YHC is not sure when he would have showed up to another ruck work out. Moral ask guys to Q if you are a Site Q! Never know who needs a nudge, I sure did with ruck PT.

EC for EC – Bono, Jock Itch, See Thru, Pied Piper, Cousteau and BJ for Heavy Drop Training (HDT) 3 mile ruck staring at 0420.  Sign up here…reach out is you need more info. This is a serious training program. https://www.clevelandarearuckingcrew.com/shop

EC – Lynard Skynyrd, Haavaad, NoIDeer, EC Ruck at 0440.

3 rounds of warm up Ruck PT:

• 10 merkins 4 count IC
  
• 10 burpees OYO
  
• 10 squats 4 count IC
• 10 mountain climbers 4 count IC

Ruck half-mile at 15 min/mile pace or faster. Jock Itch led the pace.

• Ruck PT:
  • 15 ruck overhead squats 4 count IC
    
  • 20 flutter kicks, ruck overhead 4 count IC
    
  • 15 ruck man makers OYO
    

Ruck half-mile at 15 min/mile pace or faster. Bono led the pace.

• Ruck PT:
  • 15 overhead squats 4 count IC
    
  • 25 flutter kicks, ruck overhead 4 count IC
    
  • 10 ruck man makers OYO
    

Ruck half-mile at 15 min/mile pace or faster. Cousteau led the pace.

1 round cool down PT:

• 10 merkins 4 count IC
  
• 10 burpees OYO
  
• 50 squats 4 count IC (yup 50 4 count)
  
• 25 flutter kicks (10 slow, 15 quick) 4 count IC

Last exercise Have a nice day (10 seconds)…6:15!

Awesome to see our brother back in the house…the Snake Charmer, the Thrilla in Vanilla.

Honored to lead this group of men. You all make me a better version of me! Thank you and keep giving it away!

COT –

• Bench players house burned
• Jock Itch brother and upcoming interview
• Ian Malson (ECU student-swimming accident Wilmington )loss of life and for his family
• Haavaad’s brother battling recent diagnosis of testicular cancer. Scheduled surgery for tomorrow (7/24)
• Vanilla – Praise for al support he has received from F3 brothers

Announcement

• SASQUATCH – Learn more and sign up here –>www.f3enc.com/backblasts/csaup/2019-sasquatch-pre-blast/
• 2ndF SASQUATCH – Food trucks Friday night 6pm at MPorium
• F3 Dads Camp – SeaGull
• Learn more here –> https://www.f3enc.com/announcements/