Every now and again a special fella comes along. For F3 Columbia and #Thunder that man is none other than Adrian. Despite his recent bout with the flu and chronic pinky issues, the man instills a passion in the pax to strive for more – even when he’s not there (after calling in an #EpsteinsMother 3 days before the workout!). Adrian, this morning was for you big man!
Conditions: 43, perfect
The Thang
Mosey to Basketball Court
COP
- Little Baby Pinky Circles Forward/Backward- 10 (4ct)
- SSH – 25 (4ct)
- IW – 25 (4ct)
- Squats – 15 (4ct)
- Merkins – 10 (4ct)
- Flutter Kicks – 30 (4ct)
Mosey to King/Duncan
Dirty McDeuce (4 Rounds, 3 Exercises, 4 Count, Rapid Succession)
Round 1:
- Merkins
- Mountain Climbers
- Carolina Dry Docks
Run to Duncan/Woodrow (Plank for 6)
Round 2:
- Squats
- Monkey Humpers
- Imperial Walkers
Run to Woodrow/Wilmot (Plank for 6)
Round 3:
- Chaser LBC’s
- Freddie Mercury
- Hello Dolly
Run to Woodrow/Wheat (Plank for 6)
Round 4:
- Flutter Kicks
- Iron Cross
- Pulse Ups
Run to Wheat/King (Plank for 6)
Mosey into Emily Douglas, Retrieve Blocks
Line Up on Field Next to Playground Equip, Partner Up
Partner 1:
- Curl-Press w/ Block
Partner 2:
- Sprint to Far Side of Field and Back
#FlapJack
Partner 1:
- Kettle Swings w/ Block
Partner 2:
- Sprint to Far Side of Field and Back
#FlapJack
Partner 1:
- Bench Press w/Block
Partner 2:
- Sprint to Far Side of Field and Back
#FlapJack
Partner 1:
- Hold Block Overhead
Partner 2:
- Sprint to Far Side of Field and Back
#FlapJack
Put Up Blocks
Mosey to Amphitheater
Circuit
- Level 1: 15 Box Jumps
- Level 2: 10 Irkins
- Level 3: 10 Dips
- Level 4: 10 Derkins
Rinse & Repeat x 2
Mosey Back to Basketball Court
Dirty McDeuce
Round 1:
- Merkins
- Mountain Climbers
- Carolina Dry Docks
Round 2:
- Squats
- Monkey Humpers
- Imperial Walkers
Round 3:
- Chaser LBC’s
- Freddie Mercury
- Hello Dolly
Round 4:
- Flutter Kicks
- Iron Cross
- Pulse Ups
Mosey to COT
Plank-o-rama
Protractor
COT
BOM – Closed out by YHC
Devo – offered by FHead –
- Establish a purpose – a mission, a New Years Resolution if you like
- Develop a training plan – habits that will prepare you to fulfill those goals in an executable fashion
- “Run” like you mean to win it – not for temporary or wordly reasons but to “win” rewards or success that has lasting impact
1 Corinthians 9:24-27
Moleskin
- Adrian, we love ya pal
- 2 #DirtyMcDeuce’s in one workout – #crowdpleaser
- The calls for a #blitz timeline to allow for more coffee were largely ignored by YHC
Announcements
- New Years #Convergence is 7:00 AM, 1/1/2019 – Memorial Stadium Parking Lot (Holly @ Airport Blvd) – Bring 1 FNG!