AO: ao-red_dawn
Q: Carolina Lean
PAX: Carolina Lean, Fun Run, Gaylord, Gnat, Houlihan, Joshua Simonton Gruuel, Maestro, Mr. Beast, Myrtle, OneHit, Papa Roach, Queso, Run Flat, Vila
FNGs: None
COUNT: 14
It was a beautiful morning to get out and embrace the suck with 13 other men

50+ lbs recommended today

INTRODUCTION:
Welcome to The Hammer
5 CP, MS, Credo

WARMUP:
Quad stretch (what are we running or something?)
Ham stretch
A quick mosey around the perimeter of the parking lot
Daisy pickers
Hillbilly
Willy mays hays

THE THANG:
Ruck up and shuffle over to a spot in the parking lot where we have more room to work

EMOM:
5 burpees (slick)
5 ruck swings
5 thrusters
x10 min

Pax accused YHC of cutting those minutes shorter every time :man-shrugging:

Line up along the curb
Goblet copperhead squat 10 ic (roughly half in normal cadence and half in slow cadence)
Front carry Bernie to the opposite curb
10 OHP
Front carry shuffle back to start
Repeat with 15 reps
Repeat with 20 reps
Repeat with 15 reps
Repeat with 10 reps
(We ended up doing more reps on some rounds because YHC can’t count while cadencing and squatting)

Mosey perimeter of parking lot

Ruck up and shuffle to the flag

MARY:
(Keep ruck overhead between exercises)
Overhead ruck box cutter 15ic
Overhead ruck gas pump 15ic
Overhead ruck flutter kick 20ic
(Drop ruck)
LBC 50
Plank for 20 seconds
20 merkins
Plank for 20 seconds
20 merkins

ANNOUNCEMENTS:
Mental battle WOD today @ 0700
Marathon relay tomorrow @ 0430
Manion WOD next Saturday @ 0700
Keep an eye out for Murph challenge starting Monday

COT – 6TH MAN:
Run Flat, thanks for sharing, thanks for all you do!

PRAYER REQUESTS AND PRAISES:
Gruuel praise for spending time in the word
Gnat leading a men’s event next Saturday night at Lizella Baptist, breakfast for dinner
Dennis, diagnosed with prostate cancer
Derek, wife will be induced Wednesday, baby has a heart defect and will likely need surgery in August, birth is expected to be normal