SEAL with a VQ!

YHC is doing the BB for Seal. Tclaps to Seal for stepping up and taking the Q on his 3rd post at Tobacco Road. The beatdown went like this.

Warm-Up

• SSH (IC)
• Seal called no time for warm-up straight to action.

The Thang

• Partner up and perform sundial merkins ( halfway down in merkin position and shift east, north, west and south and then come up.) Did 5 of these at each corner with a partner carry in between each corner.
• Mosey to the FMS wall. When we arrived there were kettle bells and a tire to our surprise. Seal laid out deck of cards and had four stations. Diamonds: Body Builder Burpees ( go down plank jack come up) Clubs: Kettle Bell swings, Spades: Russian twist against wall with tire, hearts: pull-ups. Pax would draw cards individually and mosey between stations.
• Indian run to the island of love and back with a stop at the rock pile. Curls for girls and clean squats. Mosey back to the wall for jump lunge lap around the bus circle. Mosey to flag for recovery stretch 6:15

COT/BOM

• David Gay
• Syria 
• Check the website

Moleskin

Seal did an awesome job this morning in the gloom. He brought us some different exercises and even some weights. Glad to have Seal apart of F3. Until next time!

– Scotty Moe