The Dune 🐪 | Forgiveness

12/7/2022

Weather: 23°F 🌕 , Wind: SW 3mph

QIC: Bob Ross

PAX: 15 | Brad Pitt (Respect x2), Lincoln Log (Respect x2), Ketchup, Vlasic (Respect), Crab Cakes, Smores, Fineprint, Unicycle, Bambi, Coach K, Bouncer, Speed Square, Clark Kent, Hall Pass, Bob Ross

FNG: 0

Welcome: Successfully recited F³, 5CP, Mission, Credo, and Disclaimer* from memory. 🧠

*lil assist on the disclaimer (count it!)

Warm-a-rama

• Side Straddle Hops
• Burpees
• Coupon Thrusters
• Coupon Swings
• Coupon Press
• Bobby Hurleys
• Big Boy Sit-ups w/ Coupon

Turns out these exercises were a mere preview of the nonsense that was about to ensue…keep scrolling.

The Thang | AMRAP

Station 1: 21-15-9

• Even Rounds 21:  Merkins (On Coupon)
• Odd Rounds 21: Merkins
• Even Rounds 15: Coupon Press
• Odd Rounds 15: Shoulder Press – Hands and Feet on the ground
• Even Rounds 9: Coupon Sit-Up
• Odd Rounds 9:  Hanging Leg Raises

Station 2: 200m

• Even Rounds: Run 200m w/ Coupon
• Odd Rounds: Run 200m

Station 3: 12-9-6 (AMRAP)

• Even Rounds 15: Coupon Swings
• Odd Rounds 15: Side Straddle Hops
• Even Rounds 12: Coupon Thrusters
• Odd Rounds 12: Bobby Hurley’s
• Even Rounds 9: Burpee over Cinder Block
• Odd Rounds 9: Burpee’s

Station 4: 50m

• Even Rounds: 50m Murder Bunnies
• Odd Rounds: 50m Bear Crawl

Lots of complaining, questioning life, Ketchup was super frustrated as per usual.

6MOM

American Hammers (Rancid Style)

Name-a-rama / Announcements / Prayer Requests

COT

Talked about my brothers story of forgiveness and redemption in Christ.

Aye! Bob Ross