Thank God It’s Monday!



Thank God It’s Monday!

Thank God to the start of another phenomenal week of F3 workouts! Thanks to Chicken Little and Rockwell for allowing me to lead such a great bunch of men today also. I wanted to make the workout difficult but keep it interesting with a variety of running and exercises. I hope you enjoyed it.

The Warm Up – DICCS were given in Middle School parking lot @ COT. Mosey to circle in front of Middle School. Warm up exercises consisted of:

  • 20 X SSH
  • 20 – Imperial Walkers (I couldn’t actually say Imperial Walkers at the time)
  • Jimmy Dugan – center, left, right – walk it out to a plank
  • Calf stretch (Damascus liked this one)
  • Frankenstein

The Thang – Stay at overhang at Middle School circle and partner up. One partner is the timer, the other partner performs the exercise. 150 dips as a team and 150 step up’s as a team. Mosey to road at front of middle school. At each light on right side, alternate exercise of 5 Jump squats and then 5 speed skaters. Head towards circle in front of the High School (come on back Goodfella!) We gathered the pax for a quick leg extension on the curb and we quickly headed to the hill at the side of the High School. At the bottom of the hill we were greeted by plenty of moans and groans. Bear crawl up the hill, at the top 10 Bomb Jacks and run back down the hill for 20 WWII push up’s. Rinse and repeat 3 times. Mosey to the HS parking lot for a Starfish. I forgot to mention the slalom the Shake and Bake performed, impressive! The starfish consisted of 5 burpees in the middle and the 4 corners of 20 LBC’s, 20 Freddy Mercury’s, 20 Box Cutters, 20 Toe Touches. We did a mosey behind the HS to the fence for a quick 20 count fence squat. Mosey towards busses at Middle School for lunges and 40 wall squats. With not much time remaining (The Apple watch was a minute faster) we had to mosey back to COT. At COT we did American Hammers till the Apple Watch had called for time. Again, the other watch had a minute remaining.

The Moleskin– I hope everyone had a good workout and you all worked many different parts of the body today, that was the plan. I might ask Goodfella next time to bring the Rocky music to make it a little more interesting. I had fun putting this together and I hope you enjoyed it!

Announcements – Before announcements we named our FNG for today. Let’s all welcome Rob Bailey who is now called Beatle. Beatle Bailey was shortened. Waxhaw Express – you will need a headlamp! Transporter – They need help Thursday night 6:30 pm Christ Closet @ Byram Road and Newtown Road to load the truck. Mad Dog – who still needs to Q?? Help the Sight Q’s!!

Prayer and Family Photo – I am including all PAX on this post because I did not want to delay this backblast. I hope you do not mind.

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