• When: 2018-09-18
  • QIC: Wojo
  • The PAX: 22 - Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo.


Chumbawamba is not popular with F3 Camden

Date 9/18/2018
Conditions 71 degrees and muggy
QIC Wojo
PAX 22 – Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo.
 Intro Good morning.
Disclaimer Not a professional. Modify when necessary.
Warm Up Exercise Reps IC or OYO
SSH X 10 IC
TTT X 10 IC
Squats X 10 OYO
The Thang Run to Corner of Rectory/Lyttleton
Exercise Reps IC or OYO
Burpees X 5 OYO
Run to Old Bus Circle
Exercise Reps IC or OYO
Burpees X 5 OYO
Tempo Cobra Squats X 10 IC
Run to Elementary School
Exercise Reps IC or OYO
Burpees X 5 OYO
Tempo Cobra Squats X 10 IC
Merkins X 15 OYO
Run to Corner of Laurens/Fair
Exercise Reps IC or OYO
Burpees X 5 OYO
Tempo Cobra Squats X 10 IC
Merkins X 15 OYO
LBC’s X 20 OYO
Run to Empty Lot on Fair
Exercise Reps IC or OYO
Burpees X 5 OYO
Tempo Cobra Squats X 10 IC
Merkins X 15 OYO
LBC’s X 20 OYO
Plank Jacks X 25 OYO
Run to Corner of Fair/Rectory
Exercise Reps IC or OYO
Tempo Cobra Squats X 10 IC
Merkins X 15 OYO
LBC’s X 20 OYO
Plank Jacks X 25 OYO
Run to Corner of Fair/Chesnut
Exercise Reps IC or OYO
Merkins X 15 OYO
LBC’s X 20 OYO
Plank Jacks X 25 OYO
Run Halfway up Chesnut towards Lyttleton
Exercise Reps IC or OYO
LBC’s X 20 OYO
Plank Jacks X 25 OYO
Run to Cannon beside the Gazebo
Exercise Reps IC or OYO
Plank Jacks X 25 OYO
2 Minute Water Break at the Gazebo
Grab Blocks and Circle Up
SUPER 12’S
1 KB Swing/1 Freddie Mercury, 2 KB Swings/2 Freddie Mercurys, 3 KB Swings/3 Freddie Mercurys and continue to increase reps until completing 12 of each. (1-2-3-4 count = 1 Freddy Mercury)
Exercise Reps IC or OYO
KB Swings X 78 OYO
Freddie Mercurys X 78 OYO
Put blocks away and circle back up.
CHUMBA-BURPEE
To the song Tubthumping, start with SSH at beginning of the song. Every time they sing “I get knocked down, but I get up again” you do a burpee. When not doing burpees, you SSH continuously.
Exercise Reps IC or OYO
Burpees X 27 OYO
DEALER’S CHOICE
Exercise Reps IC or OYO
LBC’s (May Plant) X 15 OYO
Merkins (Dufresne) X 20 OYO
LBAC’s (Bolt) X 20 IC
COT, Count-O-Rama, BOM
Announcements 1. Rev Run 5K/10K is on Saturday. If you aren’t running, contact Hope Solo about handing out water.
2. Tweetsie will be collecting supplies for storm/flood victims at 7:30 at Grace Church.
Prayer Requests 1. Storm and flood victims in SC, NC and VA
2. Bolt’s Father-in-Law as he faces surgery
3. Wojo’s college friend passed away. Pray for his soul, his family and friends.
Moleskin Anyone know how to kill a park full of fireants? Looks like Harper Valley may be drinking his Woodford in a bathtub full of Calamine lotion tonight. As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity.