A pax of 5 HIMs posted this beautiful morning to get their week started right. No FNGs, so off we started.


  • SSHs 4CICx15, maybe, can’t remember
  • Baseball Stretches OYO
  • Carrot Pickers 4CICX10
  • Downward Dog
  • Plank
  • Upward Dog
  • Downward Dog

The Thang

I resurrected and modified a recent Q utilizing the Double Dipper tabata playsheet.

Ruck 45 seconds, then alternated for 15 seconds between 5 Rucked Up Merkins or 10 Weighted Squats. Rucked a total of 2.1 miles, 100 Merkins, 200 Squats. Sweat was a flowing.


LBCsx8 – hard stop.

Counted, named, announced F3 10 Year in Wilmington in October – visit the site, learn, sign-up. Prayed it out on this beautiful morning – see my Insta for the morning view. Really hard to beat.

Thank you for the opportunity to lead!



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