Weather: Gloomy, just how we like it

Warm-Up

After a quick mosey to the front of the neighborhood, the PAX got loose:
• 20 SSH (IC)
• 5 Good Mornings (OYO)
• 5 Bend Overs (OYO)
• 10 Weed Pickers (IC)
• Sun Gods (OYO)
• Michael Phelps (OYO)

Muscles warmed, lungs primed, and excuses left at home, we moseyed over to the tennis courts for the main event.

The Thang: Lt. Derek Hines Hero WOD

Today, we honored a true warrior with a hero WOD designed to test our grit, grind, and teamwork. No man fights alone.

Buy-In (with a Partner):
• 50 Push-Ups
• 50 Sit-Ups
• 50 Air Squats
(Each PAX had to knock out the full 150 reps before moving on.)

EMOM for 25 Minutes:
• 100m Shuttle Run (50m out, 50m back)
• Plank Hold (while partner ran)
• Switch as needed, no quitting allowed.

Cash-Out (with a Partner):
• 50 Air Squats
• 50 Sit-Ups
• 50 Push-Ups

Lt. Derek Hines gave his life leading his troops in Afghanistan on September 1, 2005. He embodied service, sacrifice, and leadership—values we strive for in F3 and in life. Today, we put in the work to honor his legacy.

COT

We closed out with Count-O-Rama, Name-O-Rama, announcements, and prayers lifted. The PAX crushed it today—bodies smoked, spirits lifted.

Moleskin:
• No man left behind, no man left the same.
• The gloom isn’t for the weak—it’s for those willing to push past their limits.
• Coffeeteria was earned, and it tasted like victory.

SYITG, Brothers. Aye!