Guys, sign up here for the house of Charith that was mentioned: https://runsignup.com/Race/Register/?raceId=165357.
Select Group: F3 Cherokee
Use this code: F3FREE (if you can’t spare the $30)
Log any miles you ruck/walk/run/bike/etc. each day or at the end of the week. Log them here: https://runsignup.com/Race/RegistrationLookup/?raceId=165357&renderMode=results_mode.

*Warm-O-Rama:*
 
After a solid run back to the bus drop-off area, we kicked things off with a proper warm-up to shake off the morning cobwebs. Here’s what went down, all in cadence except where noted:
 
   •       SSH (Side-Straddle Hops) – 15 IC
   •       Imperial Walkers – 10 IC
   •       Flamingos – OYO (0Y0)
   •       Windmills – 10 IC
   •       Weed Pickers – 10 IC
   •       Sun Gods – forward/backward OYO
   •       Michael Phelps – OYO
 
Everyone’s heart rate was up, and we were loose, ready to take on whatever came next.
 
 
We moved out with a brisk run to the tennis courts. Now, YHC’s instructions might have been about as clear as mud, leading to Cricket taking a solo detour. Lucky for him, he found his way to the courts in one piece without needing a search party.
 
Once at the courts, we got to work with some bleacher dips and derkins, two rounds each, in cadence:
 
   •       Dips on the bleachers – 10 IC
   •       Derkins – 8 IC
   •       Rinse and repeat for Round 2.
 

* The Thang:*

Then it was time to stretch the legs again. We ran across the street to the middle school, where the real grind began. PAX circled the parking lot in a lap format:
 
   •       Big Boy Sit-ups on one end – OYO
   •       Squats on the other end – OYO
   •       Several rounds of parking lot fun. This got the heart pumping and legs burning. That’s what we call progress.
 
 
We moseyed to the front of the school for some Coppers Calf Crushers—getting those calves some well-earned punishment.
 
To wrap up, we moseyed back to the flag for a bit of Mary. Here’s what went down:
 
   •       Babyface called Monkey Humpers
   •       Legionnaire called Crunchy Frog
   •       Cricket called Flutter Kicks
   •       Dory called Iron Cross
   •       YHC finished it with American Hammers
 
That was time.

 * COT (Circle of Trust):*

Count off, name o’Rama, announcements, prayers lifted and coffeteria commenced. YHC bright coffee today for those who can’t make it to Racetrac.

 
*Moleskin:*
 
   •       Cricket’s solo journey to the tennis courts will likely live on in backblast lore, but no man got left behind.
   •       PAX brought the heat with some solid Mary calls—especially that Iron Cross courtesy of Dory.
 
Strong work, men! Aye!

*written by F3 GPT under YHC’s supervision.