One Flag, One Heart

QIC: Ohms
Date: 06/14/2018
PAX: Ducktales, Geek Squad, Geiger, Mr. Clean
AO: The Huey (Veteran’s Park)


80 Degrees and high humidity, typical for a June morning, heavy dew to keep the feet cool

The Disclaimer

This is F3.  I am not a professional and you are here of your own free will.  Modify where needed, don’t injure yourself.  Push yourself to be better


– SSH x 25 IC
– Windmills x 15 IC
– Cotton Pickers x 15 IC
– SSH x 25 IC

– Plank x 10 IC
– Merkins x 10 IC
– Plank x 10 IC
– Carolina Dry Dock x 10 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank x 10 IC
– Pickle Pounders x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC
– Cherry Pickers x 10 IC
– Chinooks x 10 IC
– Shoulder Press x 10 IC
– Moroccan Night Club x 10 IC

The Thang

Once the warmup was complete, we then let down the tailgate of the truck and grabbed coupons and cones to set up what would be an excellent beatdown. Once all of the appropriate gear was collected, we set down our coupons and took a short mosey to where the cones were set up.

Agility Training
****Three cones were set up (Start, 15 yards, and 30 yards)
– 30 yard sprint
– Suicides
– Sprint to 15 yard cone, Bernie Sanders back to start, Sprint to 30 yard cone, Bernie Sander back to start cone.
– Side Shuffle to 15 yard cone, Side Shuffle back to start, Side Shuffle to 30 yard cone, Side Shuffle back to start cone.
– 30 yard sprint
Block Warmup
– 300m Run
– 100m Sprint
– 50 yard Lunge (carrying Coupon overhead)
Coupon Crossfit
– 50 Deadlifts
– 50 Overhead Press
– 40 Coupon Swings
– 40 Curls
– 30 Merkins
– 30 Dips
– 20 Step-Ups
– 20 Overhead Squats
– 10 Coupon Jumpover
– 10 Burpees
Block Cooldown
– 50 yard overhead block carry
– 300m Run
– 100m Sprint


National Flag Day – Our Flag honors those who have fought to protect it, and is a reminder of the sacrifice of our nation’s founders and heroes. As the ultimate icon of America’s storied history the Stars and Stripes represents the very best of this nation.

” And let us never forget that in honoring or flag, we honor the American men and women who have courageously fought and died for it…”
– President Ronald Reagan –


Everyone wish our brothers that are taking part in Go Ruck’s Good Luck!

Upcoming Qs

– 6/16/2018 Angus @ The Landfill
– 6/18/2018 Prosciutto @ Beast Ridge