The Magnificent Seven

QIC: Ohms
Date: 07/18/2018
PAX: Ducktales, Geek Squad, Mr. Clean, Snookie, The Count, Whittler
AO: The Lions Den

Conditions

80 deg F, ridiculously humid with clear skies and a zero breeze coming from anywhere…beautiful view of Signal Mountain though.

The Disclaimer

I am Ohms. I am on Q this AM. I am not a professional. Push yourselves and modify as you need to.


COP

– SSH x 25 IC
– 100m mosey
– Merkins, LBCs, Squats x 10 OYO
– Rinse and Repeat x 4

The Thang

First off, bit shoutout to Snookie. Yesterday at Hill City he received his F3 name and today at The Lions Den he EARNED it.

YHC started off the Thang by instructing the PAX to grab a coupon out of the truck and carry it to the bleachers via the track. Upon arrival, the coupons were set down and the fun began.

– Run 200m
– Tire flips x 14 OYO

The Seven
– Incline Merkins x 7 OYO
– Coupon Thrusters x 7 OYO
– Coupon Dead Lifts x 7 OYO
– Kettle Bell Swings x 7 OYO
– Burpees x 7 OYO
– Dips x 7 OYO
– Pull Ups x 7 OYO
– Box Jump to the top of bleachers
– Rinse & Repeat x 3

Mary
– Big Boy Sit-ups on repeat for 2 min


COT

CIRCLE OF TRUST:

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

 


News

Chattanooga GoRuck event – August 17th, https://www.goruck.com/event-13223/

Memphis GrowRuck event, September 21-23, https://f3nation.com/2018/06/24/growruck-12-memphis-pre-blast/

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