Date: 2025-07-02
AO: thepatriot
Q: Shake ‘n’ Bake
PAX: Bob the Builder, Deliverance, NASCAR, citrus, Defiance, CableGuy, Boardwalk, 2 percent, Sweetness, Summit, Rim Fire, Wedding Singer FNGs: None
COUNT: 13
WARMUP: SSH (20), Imperial Walker (10), LB Arm Circles (10), LB Arm Circles Revers (10), Michael Phelps, (10) Cherry Picker (10), WM Hayes (10), Down Dog (OYO), Worlds Greatest
THE THANG:
Fellowship Lap
Carry “Patient” to Cone 1: (ER)
The patient is a mess, full cardiac arrest and heart attack. Let’s shock him back to life and get him to the ER! – 10x Squat thrusters (IC)
– 20x Derkins (OMC)
– 30x Big boy sit ups (OMC)
Farmer/Rife carry to Cone 2. If no coupon bear crawl
Cone 2: (Cath Lab)
Patient seems to have major blockage, lets open up those arteries and get the blood flowing – 20x Coupon Curl (OMC)
– 20x Shoulder Tap IC
– 20x Leg lift over coupon OMC
Farmer/Rifle carry to Cone 3. If no coupon crawl bear
Cone 3: (ICU)
Blood is flowing but patient is unresponsive and neurological condition unknown. Let see if we can wake him up and unscramble that brain. – 15x Goblet Squat OMC
– 20x Overhead press OMC
– 30x Calf Raises OMC
Farmer/Rifle carry to Cone 4. If no coupon bear crawl
Cone 4: (CABX)
Patient finally wakes up but is not out of the woods yet. Get out the knife, time for bypass surgery – 10x Burpees OMC
– 15x Atlas Shrugs IC
– 30x Lunges (single count) OMC
Farmer/Rifle carry to Cone 5. If no coupon, crawl bear
Cone 5: (ICD)
Bypass surgery clears the plumbing, but there appears to be an electrical problem. Off to surgery again for a shiny new ICD! – 15x Coupon Swings OMC
– 20x Bobby Hurley OMC
– 20x Mountain Climbers IC
Farmer/Rifle carry to Cone 6. If no coupon, bear crawl
Cone 6: (Discharge)
You saved the patient, let’s celebrate with:
– 15x Kneeling Grave Diggers IC
– 20x Bent Over Rows (OMC)
– 20x Plank Jacks IC
DORA is driving the patient home…..
– 50 Shoulder Taps (IC)
– 100 Squats (with or without coupon)
– Partner/Timer runs backward to 50yd and mosey back
MARY: LBCs (50), Flutter (20)
ANNOUNCEMENTS: 7:00 AM start on 7/4, 2.0 Friendly. We need Q’s for the 9/11 Stair Climb
COT: I flatlined 17-years ago yesterday. My brothers helped me through that process today and ultimately saved me. When you get a second chance at life, you are eternally grateful. But you also need to get on with life (in a healthier way). All of us have been through our own trials and tribulations. We put in the work and grind it out and come out stronger on the other side. Don’t get lost in the grind – step back and acknowledge the work you have put in and be proud of where you have landed. Pat yourself on the back! And for those wondering, I did not see a bright light on the other side. I saw Legacy and he encouraged me to open a new AO!
Tags: thepatriot, Bob the Builder, Deliverance, NASCAR, citrus, Defiance, CableGuy, Boardwalk, 2 percent, Sweetness, Summit, Rim Fire, Wedding Singer
F3 The Capital 