The Rat Race Continues at FreeState

AO: FreeState

QIC: @Horshack

PAX: 4 – @Winston, @Deagle, @CashOnly

Warm Up-

· SSH-x 25 IC

· Merkins-x 15 IC

· Goofballs-x 15 IC

· Cherry Pickers-x 15 IC

· 3 Laps with Karaoke & Side SSH-

· Figure 4 Stretch-10 count

· El Capitan-15 each way

· Windmills-x 15 IC

· Michael Phelps-x 15 IC

The Thang: The Rat Race x 3 Rounds (The Rat’s Assignment is Full Length Blacktop Suicides with ONE Burpie at each of the four turns). Meanwhile, the rest of the PAX complete a race and rotate in order being the Rat after each exercise)

· Race #1-Carolina Dry Docks

· Race #2-Peoples’ Chair

· Race #3-Dips

· Race #4-Squats

· Race #5-Mountain Climbers (ran out of time for the final round of MCs)

Mary-

· Flutter-x 20 IC

· Reverse Crunches-x 15 IC

· American Hammer -x 10 IC

· Leg Lift Rosalitas -x 5 IC

COT: Q-Source Q1.7: Shield Lock-

· Man hunts best in a pack.
"Eyes to the side go to the animals that hide. Eyes up front go to the animals that hunt." It is our ability to hunt together in a very complex and creative ways that puts man at the very top of the earth’s food chain. No man can see his own six. So the man who watches the Six is just as important as the one who throws the spear. Men recognize the Advantage of mutual defense and use creativity, such as locking shields, to protect the group. After your wife, and family, the shield lock is the 3rd concentrica and must be treated as a team, not a club. Clubs are for companionship, where as teams are for achieving a mission that benefits a broader community. We all go through flux – the emotional reactions to peaks and valleys life brings. By locking shields with other men, we hedge our brother’s peak against our own valleys, and vice-versa. A Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team. Pain is finite and the more it is parceled, the easier it is to bear.