No Scrubs

PAX: Brown Down (respect), Eeee (respect), Ready Mix, Machine (respect), Fumes, Monsewer, Baby Shoes, Corporal Klinger, Conroy (respect), Hog Jog, Mr. Miyagi (respect), Mountaineer (respect), Crack, My Cousin Vinny, Sawed Off (QIC).

YHC went north of the Broad this morning to lead my first #AnchorQ. Was met with welcoming regards and a lot of humidity.

Conditions: 77 degrees, humid, not even Gold Bond stands a chance this morning

Disclaimer: Not a trained professional, exercise at your own risk, modify where necessary, I don’t clap during TTT

Warm Up

TTT x 15

SSH x 15

HB x 15

Dirty Dogs x 15 each leg

MC x 15

Mosey

Thang

Iron Cross Chest – 10 merkins at center; 10 diamond merkins, 10 crucible merkins, 10 stagger right merkins, 10 stagger left merkins at four cross points. Return to center for 10 merkins after each rotation, finish with 20 merkins at center for 100 total.

Iron Cross Legs – 10 squats at center; 10 triple squats, 10 jump squats, 10 lunges (hard way), 10 starbursts at four cross points. Return to center for 10 squats after each rotation, finish with 20 squats at center for 100 total.

Iron Cross Abs – 10 LBCs at center; 10 BBSU, 10 flutters (4 count), 10 v-ups, 10 dollys (4 count) at four cross points. Return to center for 10 LBCs after each rotation, finish with 20 LBCs at center for 100 total.

Iron Cross Jacks – 10 SSH at center; 10 smurf jacks, 10 seal jacks, 10 crunch frogs, 10 plank jacks at four cross points. Return to center for 10 SSH after each rotation, finish with 20 SSH at center for 100 total.

Indian Run back to flag.

5 MoM

10 Burpees OYO

Ring of Fire

American Hammers x 20

DONE!

NOR/COT

Quick announcement on Lowcountry Region updates.

July 4 Convergence on HHI

August OlymPAX to be held in Beaufort

Please check out the Q Sheet and click the WhatsApp links for region comz.

2nd F lunch at Q on Bay this Friday at 12:00pm

Tuesday workout at The Sands at 5:30am; Klinger with Q tomorrow

Website to be updated with new info

Moleskin:

F3’s COT promotes vulnerability and accountability to oneself and brothers. We are imperfect but each day, we work at getting better. Confide in your fellow man how they can help you accelerate in all aspects of life.

DJ Conroy was pumping this morning. Somewhere midway through the Indian Run, we transitioned from Fat Boy Slim to TLC, Ricky Martin and Lou Bega. Apparently, the MTV Spring Break ’99 album has made a profound impact on his life.

Awesome to see the consistent numbers posting at The Anchor. Bluffton and Hilton Head have some work to do to win June.

When I grow up, I want to be Mr. Miyagi. What a stud.

A lot of exercises were demoed this morning. Ring of Fire and crunchy frogs were not well-received.

F3 is free because of locations like The Anchor. People should have to pay to start their day with a view like that.

Thanks to everyone for allowing me the opportunity to lead. Enjoyed drop-kicking Monday with you gentlemen this morning.

Sawed Off out!

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