*Warm-O-Rama*

Started with a mosey to the other side of the church lot before getting to business:
• Merkins x5 IC
• Mountain Climbers x5 IC
• Shoulder Taps x5 IC
• Karaoke to the hydrant & back (right side, then left)
• High Knees to the hydrant & back
• Bernie Sanders to the hydrant, sprint back

Warmup was over… but not officially until Wax-On got his one SSH later. You’re welcome.

⸻

*The Thang: Partner Grinder*

This was all about teamwork and arm destruction. One PAX worked, the other moved. No rest, no excuses. Rotate when the moving partner returned.

Round 1
• P1: Merkins (AMRAP)
• P2: Karaoke to the hydrant & back
• Switch & Repeat

Wax-on got his one SSH!

Round 2 (10 min)
• P1: Mountain Climbers (AMRAP)
• P2: High Knees to the hydrant & back
• Switch & Repeat

Mid-round shoulder burn bonus:
• Sun Gods x10 IC (forwards & backwards)
• Michael Phelps OYO

Round 3 (10 min)
• P1: Shoulder Taps (AMRAP)
• P2: Bernie Sanders to the hydrant, run back
• Switch & Repeat

After finishing, ran back to the flag for a little extra Mary & punishment.

⸻

Mary & Finishing Touches
• Hustler: American Hammers
• Wax-On: LBCs
• YHC: Super Slow Merkins x10 IC (holding plank at the top for max pain)
• Finisher: Last Minute consecutively High Knees → Butt Kicks → High Knees → 3 Merkins to close it out

⸻

COT

YHC shared thoughts on teamwork—one of the first things I remember from my own first F3 workout. Also admitted that I couldn’t do a proper push-up when I started, which is why today was an arm-smashing beatdown.

“The strength of the team is each individual member. The strength of each member is the team.” — Phil Jackson

A true leader isn’t just out front barking orders—he’s in the trenches, pushing his brothers, lifting them when they fall, and expecting the same in return. Iron sharpens iron.

Announcements & Prayer Requests

Requests were lifted, prayers were said, and coffee was earned.

Moleskin:
• Arms are toast.
• Wax-On got his one SSH.
• Teamwork wins every time.
• Iron sharpens iron.

Now, go do something hard today.
SYITG, Copper