The Patriot

Date: 2026-07-15
AO: The Patriot
Q: Hops ,
PAX: Lazlo, citrus, Moderator, Rim Fire, My Space, Smokey, Hops, Deliverance, Trademark, DrugBoat, Wedding Singer, Shake ‘n’ Bake, Big Short, Craigs List, Short Rib, Checkers, Hardship FNGs: None
COUNT: 17
WARMUP: Standard
THE THANG: Norwegian 4×4, 4 sets of 4 min ON (repeating, continuous 85-90% effort), 3 min Active Rest. 1) 5 Thrusters, 10 rows, 10 yard out/back Bear Crawl. 2) “Hops”, 3 burpees, 5 coupon swings. 3) 10 coupon squats, 10 curls, 10 SSH IC. 4) 10 grave-diggers IC, 10 mountain climbers IC. MARY: 1 fellowship lap, 50 flutter kicks IC, 50 LBCs, 20 penguin crunches IC.
ANNOUNCEMENTS: Q forgot, but…check channels for ruck n float, 9-11 stair climb, iron sharpens iron, etc.
COT: Over the years YHC has learned from a lot from other pax sharing vulnerabilities, life experiences, and putting themselves out there. Having a group holding each other accountable to achieve fitness goals and forge relationships is a blessing.