DMD & The 3 Bs

Date: 2023-09-26
AO: thegeneral
Q: bogey
PAX: citrus, Defiance, Hard Knox, Jenner, Lazlo, Toolbox, Babel, Willis FNGs: None
COUNT: 9
WARMUP: SSH, 5 burpees, Hillbillies, MPs, 5 burpees, Moroccan Nightclubs, Potato Pickers, WMH

THE THANG: DMD (Dirty Mac Deuce)
4 Rounds of 3 exercises performed as 12 Rep 4-ct, run a lap between each round Round 1
T-Merkins
Copperhead squats
Box cutters
Lap
Round 2
Burpees (to celebrate @Hard Knox bday)
Imperial Squat Walkers
American Hammers
Lap
Round 3
Peter Parker Merkins
Forward lunges
Shoulder taps
Lap
Round 4
Chuck Norris/Knerkins
Reverse lunges
Mountain Climbers
Lap

The 3 Bs – burpees, bearcrawls, and Batwings
Line up on goal line
3 burpees
Bearcrawl to 50yd line, jog back
3 burpees
Bearcrawl to 20 yd line, crawl bear back
Batwings (hold arms up until recover)
20 LBACs IC forward
10 count x 1
20 LBACs IC reverse
10 count x 2
20 seal claps IC
10 count x 2 and then Toolbox tried to Q…
20 overhead claps
10 count x 1
Recover

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: Dad’s camp, The Grunt

COT: Today is my son’s birthday (we also recognized Hard Knox’s birthday!) and birthdays are often times of reflection, reflections on the past year, and about the year(s) to come. YHC’s reflections about himself are often in the negative. We are often very hard on ourselves, and need to be reminded that we need to give ourselves grace. YHC has a hard time giving himself grace but F3 provides space to work on improvements in his life – in Fitness, in Fellowship, and in Faith. YHC is encouraged by the F3 men around him who show up in the gloom to improve themselves. We are better men for the work we do, and we are able to go out and be better men for our families our friends and our communities. Remember to give yourselves grace, and give grace to others. Thanks for posting, brothers!