Burgundy is a color

5 strong 💪 today at the beach. Great to see Burgundy back at it.

WARM UP:
10 heel raises
SSH
Run in place, knees up for 4, butt kickers for 4
SSH
10 heel raises

THE THANG:

Mosey to fish market
20 merkins OYO
10 Squat down, on toes twice, back up
20 merkins oyo

Mosey to sea wall
Draw line in sand
5 – 2 ssh, 2 burpees (hands down on jump)
Other line
5 – Crab position.  But down, then up & touch hand to opposite toe, repeat other toe, then down
First to 6 calls it (draw line in sand to keep track)

5 Low plank, knees down, back up
Other line
5 Rosalitas for 2, then 1 rower, then 2 rosalitas

First to 6 calls it

Mosey back to AO strat

8 mins of mary:
2 rounds of…. with a run in between:
15 gas pumps
10 Freddy Mercury’s
20 LBCs

YHC and Q: Cleveland Rocks

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Leadership… gettin’ it

A few of us had the opportunity to volunteer at a car show this weekend. YHC interacted with a person there that had authority, but did not show great leadership. This person could have been a far more effective leader if they decided to share the mission of what they were doing instead of berate YHC for doing something YHC thought was beneficial to the cause. Had this person described the why they would have had much more effective leadership across the team.

4 strong 💪 this morning for another beatdown which YHC borrowed from another persons mustard seed blast.

Disclaimer given

Warm Up:
IW IC
GRADY Corn IC
Moroccan Night Clubs IC

The Thang
Mosey to Plaza
Plank Crawl on park bench and 50 LBCs (4 count)
15 SSH IC
20 Box Jumps and 30 Dips on park bench
10 burpees OYO
15 Derkins on park bench and 30 American Hammers
15 SSH IC
30 lunges and 30 Flutter Kicks
10 burpees OYO
30 Step-ups knee lifts and 30 Bench Mountain Climbers
15 SSH IC

Mosey to wharf. Do some merkins & squats.

Mosey to sea wall. Do some wall sits and planks.

Mosey back to AO start.

Count & Name-o-rama

YHC & Q Cleveland Rocks

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Morning BMMRS

Off the books beatdown today at the beach. In honor of Car week we did a BMMRS workout.

Disclaimer Given

Warm Up
Grady Corn IC
Cherry Picker Front / Back & Side to Side IC
Heel Raises
SSH

The Thang
Mosey… every time we see someone and say “Hi” if they respond (verbally, a wave, a nod) we do:
2 Burpees
2 Merkins
2 Mtn. Climbers
2 Rowers
2 Squats

Most people says Hello back. When we came across 2 people, if they both replied Hi, we doubled the BMMRS.

We made it back with 1 minute to go and did some Gas Pumps IC.

YHC and Q: Cleveland Rocks

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Glory to God

15 Pax joined the workout this morning including 3 guests; Dora, Drop Kick and Long Haul.

WARM-O-RAMA

  • SSH – IC 25
  • Mountain Man Pooper – IC 10
  • Seal Jack – IC 20
  • Windmill – IC 15

The Thang

Mosey to Governors Walk Park

The Pax partnered up and rotated through 8 stations, each station had 2 exercises. Once both exercises were completed partners moved to the next station.

Station 1: Plank Crawl on park bench and 50 LBCs

Station 2: 20 Box Jumps and 50 Dips on park bench

Station 3: 30 Balance Lunges on park bench and 15 Burpees

Station 4: 25 Derkins on park bench and 60 American Hammers

Station 5: 30 Single Leg Squats and 25 Plyo Merkins on park bench

Station 6: 15 Diamond Merkins and 50 Flutter Kicks

Mosey up hill to the entrance of Governors Walk

Station 7: 30 Step-ups knee lifts and 25 Carolina Dry Docks on park bench

Station 8: 30 Bench Mountain Climbers and 25 Bench Crunches

The Q had planned on 2 rounds, but we were only able to complete one rotation.

Mosey back to the AO

The 3rd F was delivered at the start, when we arrived at Governor Walk and at the AO at the end of the workout.

Olympic Medalists Who Give Glory to God

By Movieguide® Staff

1. Sydney McLaughlin 

Not only did U.S. Olympian Sydney McLaughlin win the gold medal for Team USA in the 400-meter hurdles, but the 21-year-old also set a world record with a time of 51.46.

After McLaughlin’s win, she said that it was made possible by “just trusting the process and giving the glory to God.”

“Let me start off by saying, what and honor it is to be able to represent not only my country, but also the kingdom of God. What I have in Christ is far greater than what I have or don’t have in life,” she wrote on Instagram after her Olympic run. “I pray my journey may be a clear depiction of submission and obedience to God. Even when it doesn’t make sense, even when it doesn’t seem possible. He will make a way out of no way. Not for my own gratification, but for His glory. I have never seen God fail in my life. In anyone’s life for that matter. Just because I may not win every race, or receive every one of my heart’s desires, does not mean God had failed. His will is PERFECT. And He has prepared me for a moment such as this. That I may use the gifts He has given me to point all the attention back to Him. 2x Olympian, Olympic Champion, World Record Holder, Thank. You. God. 🙏🏽”

2. Caeleb Dressel

American swimmer Caeleb Dressel won five gold medals at the Tokyo Olympics and broke his world record by .05 seconds in the 100-meter butterfly. 

Dressel used his success to champion his central motivation: his faith in God. 

The 24-year-old sports an eagle tattoo on his left shoulder, which represents one of his favorite Bible verses, Isaiah 40:31: “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

“It’s the reason I’m in the sport—not just to go fast times, but to inspire people and show them where I find my happiness with what God’s given me,” Dressel told the Baptist Standard in 2015, adding in 2016: “Trust what God is doing, whether it be a rough point in your life or a top pinnacle in your life. You’ve just got to take pauses and really trust what He’s doing.”

3. Tamyra Mensah-Stock

American Olympic wrestler Tamyra Mensah-Stock thanked God and her country after winning her first gold medal in the Tokyo Olympics.

“Of course I surprise myself,” Mensah-Stock told reporters. “It’s by the grace of God I’m even able to move my feet. I just leave it in His hands and I pray that all the practice … my coaches put my through pays off and, every single time, it does.”

The athlete expressed how proud she is to represent the U.S. in the Olympics. 

“It feels amazing,” she said. “I love representing the U.S. I … love living here. I love it. And I’m so happy I get to represent USA!”

4. Kendra “Keni” Harrison

In her first Olympic games, U.S. track and field athlete Kendra “Keni” Harrison took home the silver medal in the 100-meter hurdles. 

However, she is no stranger to the spotlight, as she still holds the world record that she set in 2016.  

“I’m the WORLD RECORD HOLDER 12.20. I am a walking testimony of how incredible God truly is,” she said at the time. 

Despite not going to Rio in 2016, Harrison said she is thankful for the opportunity she had in Tokyo. 

“Missing the Olympic team in 2016 has made me a stronger Christian athlete and words can’t describe the gratitude I’m feeling right now,” she wrote. “In 2016 I allowed self-doubt to determine my destiny and became a victim to track & field press. BUT GOD…As I gained a deeper connection to God each year I noticed my faith conquering ALL doubt.” 

5. Kelsey Plum

Basketball player Kelsey Plum lifted the USA women’s 3×3 basketball team the gold medal.

Plum thanked God for her health and the opportunity to compete.

“I just want to thank a lot of people: God, my mom, my family, my friends,” Plum said. “I want to thank USA Basketball. They could’ve quit on me. They could’ve said, ‘We’re going to bring somebody else,’ and they didn’t. I’m just super grateful to my teammates, I mean, man, this was a battle.”

“I kind of had to go through life and figure out what’s important,” Plum told Sports Spectrum in 2019. “It takes a lot of failure and mistakes and humility to be able to see that I need a relationship with God.”

“I’m super grateful because I think that He’s always really been very precise about exactly where He wanted me to be and He’s put certain people in my life to really help me,” Plum said in an interview in 2020. “I’m just super grateful, so I think for me, as I continue to grow into a woman and a woman of faith, I try to make sure that I’m a light.”

6. Athing Mu

At just 19-years-old, U.S. runner Athing Mu is an Olympic gold medalist. Mu won gold in the women’s 800-meter race at the Tokyo Olympics.

“As a follower of Christ, our main goal is to live in the image of Jesus in order to connect to God and ‘get to God,” Mu told The Battalion in June. “I believe when God is ready to give you blessings, He gives it to you with all intentions. In this case, ‘keeping one at the top, never at the bottom.’”

Mu referenced Deuteronomy 28:13, which reads: “The Lord will make you the head, not the tail. If you pay attention to the commands of the Lord your God that I give you this day and carefully follow them, you will always be at the top, never at the bottom.”

“The only thing I can do is thank God because without Him, I wouldn’t be able to do anything I’ve done this season,” she told WomensRunning.com. “I think He’s really awakened me with one thing, especially, that’s confidence. That’s one thing I’ve really gained this year as a collegiate athlete, having confidence in all I do because I do have the capability, I was made for this.”

Ended with the COT

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C’arrrrrr week

A love hate relationship with locals for Car week on the peninsula. We were lucky in that Worthington out of Seattle was DR for the show and posted with us. Said he’d been coming to the show for years. F3 Monterey has been around for years, too. Just sayin’….

6 strong 💪 today. Humidity still a little high for us norther Californians not used to it.

Disclaimer Given

Warm Up:

IW IC

Hillbillies IC

Freddy Mercurys IC

The Thang

Mosey to Plaza… stole this one right from a prior Mustard seed blast! Thanks!

The Super 21 Cycle.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Situps.  3 Merkins to 3 Big Boy Situps, etc., etc., etc.  But wait there is a twist….after each completed set of #1 though #5 PAX will complete 21 Imperial Walkers.  Bear Crawl to 1st base.  After each completed set of #6 through #10 PAX will complete 21 Mountain Climbers.  Bear Crawl to 2nd base.  After each completed set of # 11 through #15, PAX will complete 21 Monkey Humpers.  Bear crawl to 3rd base.  After each completed set of #16 through #20 PAX will complete 21 Prisoner Squats.  Bear Crawl to Homeplate and PAX will complete the final set of #21 Merkins to #21 Big Boys then finish strong with 21 Burpees.

Honestly we didn’t do the last 16-20. We did a count down from 5 to 1. But we still did the 21 burpees.

Mosey to wharf for a little sight seeing for our visiting friend.

Squats & Al Gores IC

Mosey to sea wall for wall sits & plank. Time running out. Back to start for Name and Count O Rama

YHC and Q Cleveland Rocks

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AND…More Burpees

Week #2 of the August Burp to School Challenge began with, well, Burpees. Simple: Bring school supplies, do Burpees that correlate to the Burpee values in school supplies, and withdraw that number from your Burpee account (everyone’s account contained 500 Burpees at the start of the month). Bring school supplies to contribute to the Delaware State Police “We Got Your Backpack” community fundraiser AND get stronger by doing Burpees = PAX supporting our community AND getting stronger. That’s a win, win! Caveat: FNG’s are worth 100 (free) and Unicorns/Kotter’s are valued at 50 (free).

14 PAX won THAT FIRST BATTLE and posted, regardless of the high potential for Burpees. Shout out to 2 PAX who joined us from downrange: Dora from F3 Philly and Drop Kick from F3 Cape Fear, and a special welcome back, welcome back, welcome back…to Beeker (50 Burpee Bounty secured by YHC).

And, now, for the highly anticipated workout:

WARM-O-RAMA:

  • SSH – 18 IC
  • Italian Night Clubs – 52 IC (had to go til we could feel ’em)
  • Cherry Pickers – 15 IC
  • Windmill – 15 IC

Mosey to entrance of H.O.B. Elementary

PAX paired up to do “Burp Back Mountain” – PAX #1 runs to bottom of hill, then Nurs back to top, while PAX #2 does Burpees. Swap, rinse and repeat until 100 Burpees are completed (cumulative = 100 Burpees per group).

Q called for a break for the 3rdF at mid-point (see below)

Burp Back Mountain was completed and followed by a brief round of Mary:

  • ????
  • Flutter Kicks
  • Dying Cockroaches
  • Scissor Kicks
  • Four-Count Freddies

Mosey back to AO, with a Jail Break from beginning of drive to AO

10 Burpees just for fun (60 Burpees in all). If PAX brought school supplies, they could withdraw the earned amount from their accounts; otherwise they’re just plain old Burpees.

Still time: PAX tackled a 1/4 round of Jack Webb. 1 Merkin/4 Overhead claps. 2 Merkins/8 Overhead claps…all the way up to 10 Merkins/40 Overhead Claps. Call 911, there’s a massive shoulder fire at the CHOP AO at @f3firststate !

COT/BOM:

  • Announcements: Keep bringing school supplies; welcome to the guys from downrange; F3 First State Family picnic at Doubtfire’s, Sep 5 @ 4pm; F3 Nation 10 Year Anniversary celebration at Cape Fear, Oct 8-10…HC today!
  • Prayers: Prayers for kids and teachers getting back to school, that they’d be able to get back to some sense of normalcy; prayers for Beeker and “unmentioned” request concerning his unmentionables; prayers for Streudel…tests and answers.

Always a privilege to Q, even when bringing MORE Burpees. Well done to all those who posted knowing full well that Burpees would be expected.

Aye,

Chappie, out!

Review of the #rdF shared earlier at the 50 Burpee mark:

The Bible says in 1 Peter 2:23-24 that Jesus “…while being reviled, He did not revile in return; while he suffered, He uttered no threats, but kept entrusting Himself to Him [God] who judges righteously; and He bore our sins in His body on the cross, that we might die to sin and live to righteousness.”

Many years ago I saw this Christ-like character trait—of being reviled and accused and NOT responding—lived out by a friend of mine. One of the hardest things we will ever do is take to the hits for someone else and say nothing! It happened while we were in Basic Training at Ft. Sill, OK, and it humbled me! In basic training we learned ALOT: Basic infantry skills, teamwork, self-discipline, marksmanship, bayonet fighting, hand-to-hand combat, physical fitness, and many other things. One of my favorites was Drill & Ceremony. This is when troops align and march in various formations and carry out commands with uniform precision. In practicality it is meant for moving large numbers of troops, quickly from Point A to Point B. Drill & Ceremony is still taught and used in Army ceremonies to instill honor, promote camaraderie and preserve tradition.

In Basic Training we practiced and practiced and practiced until it was time for an elaborate demonstration before a handful of Army evaluators. We became a well-oiled machine! We’d be evaluated based on Army standards AND in comparison to other platoons. After doing our entire Drill & Ceremony routine our platoon retreated to our laundry room to await the results, when all of a sudden DS McCutchen burst through the door looking for Pvt. Bean!!! (YHC) You see, for a small portion of our routine, Pvt. Bean was half-stepping where he shouldn’t have been half-stepping. So DS McCutchen came cussing and carrying-on through the door to tear Bean a new “Bombjacks”! Problem was my buddy Pvt. Grove and I, along with Pvt. Beals looked identical. DS McCutchen went right up to Grove and let him have it. Right there in front of the whole platoon, and right there in front if me (Pvt. Bean), thinking the whole time he had the right guy. Grove never said a word. He never said, “But DS, I’m not Pvt. Bean, I’m Pvt. Grove.” HE stood there and took it. And he took it for me, in my place, and covered over my half-stepping bafoonery.

My buddy didn’t know it then, but that instance was a small, albeit grand, in-person picture of what it looked like when Christ was arrested and whipped and beaten and reviled; He never said a word. And He took our punishment! Peter goes on to say Jesus went even further: “He Himself bore our sins in His body on the cross, that we might die to sin and live to righteousness.” (1 Peter 2:24)

The main role of the Old Testament high priest was to offer sacrifices for his own sins and the sins of the people. The problem was that those sacrifices were only temporary. The Jewish people would have to offer sacrifices again and again for their continued sins. The priests, being no less human, were prone to the same sins such as pride, selfishness, anger, and disobedience. Because they were merely men, they eventually died, and the next priest continued the sacrifices.

Yet Hebrews 7:24-27 says, “But because Jesus lives forever, his priesthood lasts forever. 25 Therefore He is able, once and forever to save those who come to God through him. He lives forever to intercede with God on their behalf. 26 He is the kind of high priest we need because He is holy and blameless, unstained by sin. He has been set apart from sinners and has been given the highest honor in heaven. 27 Unlike those other high priests He does not need to offer sacrifices every day. They did this for their own sins first and then for the sins of the people. But Jesus did this once for all when He offered himself as a sacrifice for the people’s sins.” (emphasis added…because Jesus is Risen!)

Jesus is the ultimate High Priest! The final High Priest! He really understands us and He knows what we go through in our flesh. He was God, but He came down to the world as a human being. He faced many of the same challenges we do, yet He did not sin.  Even when He was reviled, He did not revile in return. He did not fight back–even when He was accused!

One if the hardest things we will ever do as HIM is take the hit(s) for someone else and never say a word! There is certainly a time and a place for it.

—————————-

Side-note: Btw, our Drill & Ceremony demonstration was nearly flawless that day. Nearly, except for that dude who was half-stepping. And we won the competition and hung the banner on our guide-on flag for the rest of Basic Training.

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Cover Your Bases

Date: 08/07/2021

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 30 IC

Cherry Pickers – 20 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 20 IC

Mosey to Ball Park @.5 miles. While enroute, PAX were held up by a Gazillion car freight train. All PAX completed burpees until the train passed by.

The Thang

The Super 21 Cycle.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Situps.  3 Merkins to 3 Big Boy Situps, etc., etc., etc.  But wait there is a twist….after each completed set of #1 though #5 PAX will complete 21 Imperial Walkers.  Bear Crawl to 1st base.  After each completed set of #6 through #10 PAX will complete 21 Mountain Climbers.  Bear Crawl to 2nd base.  After each completed set of # 11 through #15, PAX will complete 21 Monkey Humpers.  Bear crawl to 3rd base.  After each completed set of #16 through #20 PAX will complete 21 Prisoner Squats.  Bear Crawl to Homeplate and PAX will complete the final set of #21 Merkins to #21 Big Boys then finish strong with 21 Burpees.

NOTE: Because of the train and the reduction of time, the third base cycle had to be skipped and the evolution at home plate was modified to the 21 burpees only!!

Mosey back to Aegis @ .5 miles.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

WELCOME to F3 OBiwon !!!!  

F3 Message 08/07/2021 – Ron Hutchcraft Ministries

DEEP HOLES, BEAUTIFUL DISCOVERIES – #9020

Not long after we moved to this area, we had a chance to explore a beautiful cave that really has some breathtaking views. Most of the caves you tour in America were discovered some time in the 1800s. Not this one. It was just discovered in 1969. Actually it was discovered because of a giant sinkhole that opened up. Some adventurous young men decided to crawl down into that sinkhole and see where it led. The cave guide showed us the little hole in the rocks that they crawled through and then out into this huge room, decorated with spectacular rock formations. I don’t suppose the big lights and sidewalks and the railings were there when they first looked in, but they must have been amazed at what they saw, and what millions have been able to discover because they did. And it was all because of a sinkhole.

I’m Ron Hutchcraft and I want to have A Word With You today about “Deep Holes, Beautiful Discoveries.”

I’ll bet a lot of folks weren’t very happy about that big hole in the ground opening up. It was probably a pain for some people; potentially dangerous for others. But the “problem” of that sinkhole turned out to be the access route to beauty like those folks had never seen before.

That’s happened to a lot of us when a big hole opened up in our life – when things collapsed. And it may be that God is wanting you to look beyond that big hole to see the undiscovered beauty that’s underneath it.

In our word for today from the Word of God, He talks about folks who had some major sinkholes open up in their lives. In Isaiah 61:1: “The Lord has sent Me to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners…to comfort all who mourn, and provide for all those who grieve in Zion.” Then He goes on to show what beauty He hopes we will discover in our grief, “To bestow on them a crown of beauty for ashes, the oil of gladness instead of mourning, and a garment of praise instead of a spirit of despair.” Beauty in the middle of ashes, gladness in the middle of mourning, and praise in the middle of despair.

When things collapse in our life, we are keenly aware of what we’ve lost. Unless we go deeper, unless we go looking, we will miss what He’s wanting us to gain from this loss; the things He wants us to see that we would never see without that collapse.

It’s in our hurting times that we can see in the person we married some beautiful strengths that maybe we forgot or never noticed. If you let the cave-in drive you closer to your children or your parents, you may see in them a beauty that you’ve missed before. If you look in the right direction, a time of loss can actually be a time of finally seeing the everyday blessings in your life that you’ve been taking for granted. The hole that’s opened up may provide an opportunity for people to really show you how much they love you, for you to appreciate your Christian friends in a new way, for you to tell people that you’ve prayed about, about your Jesus. And they’ll listen to you now because of what you’ve been through.

Most of all, when things collapse you can see the faithfulness and love and power of your Lord in ways that we can only see when we’re desperate and when we’re beyond what we can fix, what we can handle, what we can control. This season that you’re in maybe, when things are caving in, can be a season, also, of life-changing discovery. You can’t make the hole in your life go away, but you can go through it to discover beauty that you might never see any other way.

Respectfully Submitted,

Fireplex

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You can pick your friends

Great foggy morning today. 8 strong 💪 gathered at Carmel High this morning. Ferrari joined us again DR from Seattle and brought his grand son (FNG) who we named Money.

Disclaimer Given

Warm Up… no, we did not warm up.

The Thang
Run a lap
10 SSH, then run 1/2 lap, 10 SSH or wait for the six to arrive, then 1/2 lap and wait for six while you do SSHs
Repeat for Merkins, Rowers, Burpees and I think some other things but I don’t remember what.
Run to back of school
Elevators for 1 Mike Tyson, 1 Jump Squat & 1 hop over curb… go up to 6 and back
Run to amphitheatre
10 dips, deescalate each row
at bottom Calf Raises deescalate each row
Run around – stairs, etc.
Run back to start for 6 mins of mary

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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Heel Raises, that was easy

4 strong 💪 today at “Bash at the Beach.” We were all missing our old friend Priorities who stopped in over the weekend and made things feel back to normal again.

Disclaimer Given

Warm Up
IW IC
Hillbillies IC
Cherry Pickers IC
Heel Raises IC (Pupusa “That was easy”)
YHC to Sharkbait “Sounds like we will be doing more heel raises today”


The Thang
Mosey to parking lot
1 air press, run to first line, 1 merkin, run back… add one line and 1 rep
At 10 do rowers back down to 1
Mosey to plaza
20 heel raises each step. Pupusa “Is this because of what I said?”
Mosey to wharf
Tabata squats
Mosey back to AO start for some Gas Pumps, LBCs & Plank

Count-o-rama, Name-o-rama… words of wisdom from Ted Lasso via perhaps Walt Whitman “Be curious, not judgmental”

YHC and Q: Cleveland Rocks

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Jelly beans

13 strong 💪today at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.

Disclaimer Given

Warm Up:

Michael Phelps
Grady Corn
T Pots
Heel Raises
Modified SSH
Modified Squats

The Thang

Line up side line.   Everyone gets jelly bean.
Eat 1 JB and do 15 burpees here, at both hash lines, and at side line
Eat 2 JB and do 10

* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.

Run (partial) lap back 

Repeat for absolutions… 

Repeat for Gorilla Humper

Repeat for Sumo Squats 

6 mins of Mary:

Gas Pumps slow then fast
LBCs
6 inches

SSH for the last 45 seconds.

Name-o-rama, Count-o-rama

YHC and Q Cleveland Rocks

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