Down range at the Grand Strand

Down range at the Grand Strand

I figure if we can get credit for virtual workouts or the LRC then surely I can get credit for visiting our brothers down on the Grand Strand.  And it doesn’t look like they’re gonna write a backblast so you’re gonna get my version instead.

I decided to visit the Bomb Squad on Monday and did a little pre-run with Sade. I know it’s short for something but I can’t remember. Regardless, a couple laps around the community center and it was time to begin.

Warmup

After finding out the origins of my F3 name all our warmups were soccer related, including a few rolling on the ground looking to draw a foul.

The Thang

Lots of four corners exercises with dry docks, LBCs, Big Bois, and the usual. Nothing too strenous and the group did everything together even though it was technically OYO. Suddenly round three threw in these nasty burpees with a diamond merkin at the bottom and a bomb jack at the top. Didn’t see that coming. Still recovering from that when the next exercise is a burpee with a double merkin at the bottom? WTF? Where’d these come from? Round 4 and we’re back to standard exercises.

After 4 rounds of 4 corners we had just a bit of time left and did some 11s on the bleachers with dips and step-ups before a final mosey back to COT.

Moleskin

Visiting other regions is fun. I try to learn something new if I can as well as share something our region does that maybe they don’t know about. For my contribution I gave’em the DICCS. We were fortunate to be working out in a closed campus with lots of lights, but as EVERYONE but me was wearing black and no one BUT me had a headlamp I was sure to emphasize Safety. I was also the only one carrying a cell phone and the only one that knew CPR, so I impressed upon them the importance of looking out for your brothers. It was well received so hopefully they’ll be upgrading their DICCS soon.

One final note: it was good to do the Name-O-Rama and hear the Grand Strand boys do it the right way. That is, Hospital Name, Age, F3 Name.