• When: 2019-04-09
  • QIC: Wojo
  • The PAX: 17 - Schrute, Timber, Crackhead (Respect), Cornwallis, Bolt (Respect), Mayhem (Respect), May Plant (Respect), Abby Wambach (Respect), Hope Solo, Skipper, Neon (Respect), Big Load, Sacajawea (Respect), Tweetsie, Tree Bark, Flight Risk and Wojo.


The Gym with No Lights

Camden, SC / By / April 9, 2019
Title The Gym with No Lights
Date 4/9/2019
Conditions Dry and inside due to a faulty weather forecast
QIC Wojo
PAX 17 – Schrute, Timber, Crackhead (Respect), Cornwallis, Bolt (Respect), Mayhem (Respect), May Plant (Respect), Abby Wambach (Respect), Hope Solo, Skipper, Neon (Respect), Big Load, Sacajawea (Respect), Tweetsie, Tree Bark, Flight Risk and Wojo.
 Intro Good morning.
Disclaimer Not a professional. Modify when necessary.
Warm Up Exercise Reps IC or OYO
SSH X 25 IC
TTT X 15 IC
Imperial Walkers X 15 IC
Merkins X 10 OYO
BBSU X 10 OYO
The Thang
DORA – Partner up. One partner does as many reps of the exercise while the other partner runs a lap around the gym. Switch. Continue until all reps are complete.
Exercise Reps IC or OYO
Merkins X 100 OYO
Squats X 200 OYO
Flutter Kicks X 300 OYO
11’s – Line up on the end line and start with 1 rep of an exercise and run to the next end line and do 10 reps of another exercise. Keep adding/subtracting until the numbers are reversed. Sum always equals 11.
Burpees X 55 OYO
Box Cutters X 55 OYO
11’s – Line up on the end line and start with 1 rep of an exercise and run to the next end line and do 10 reps of another exercise. Keep adding/subtracting until the numbers are reversed. Sum always equals 11.
Bobby Hurleys X 55 OYO
Freddy Mercurys X 55 OYO
Chumba-Burpee – To the song “Tubthumper” by Chumbawamba, start with SSH at beginning of song. Every time they say “I get knocked down…but I get up again” you do a burpee. While not doing burpees, you are continuously doing the SSH.
Burpees X 27 OYO
Sprints/Dealer’s Choice – Sprint from one end line to the other and back and Wojo calls for Dealer’s Choice after each sprint
Sprint there and back
Merkins (Flight Risk) X 20 OYO
Sprint there and back
Zeros (Skipper) X 15 OYO
Sprint there and back
LBC’s (May Plant) X 20 OYO
Sprint there and back
Monkey Humpers (Big Load) X 10 OYO
COT, Count-O-Rama, BOM
Announcements 1. Wojo: Thanks to Flight Risk and Skipper for helping us use the gym this morning. The weather turned out fine but I wasn’t taking chances with the lightning.
2. Abby Wambach: Please play a Barry Manilow playlist at the next workout.
Prayer Requests Bolt: Pray for Justin Rodriquez’s family and the CHS family as they mourn his tragic passing.
Moleskin As always, it’s a pleasure to lead this group. I’m truly a better man because of F3 and all of you. I look forward to the privilege of leading again.