Conditions: Perfect. Just like the view.
15 awesome PAX from Lake Murray and Lexington came out to celebrate the first Anniversary of the most scenic AO in the Whole World!
Okay maybe just SC. It is beautiful though.
MALFUNCTION JUNCTION, LAMONT & PEBBLES on the Q.
COP:
15-SSH-IC
15-WINDMILLS-IC
10-MERKINS-IC
20-FLUTTER KICKS-IC
30-LAC’S-IC
THE THANG:
YHC (Malfunction Junction) had the First Segment:
High Octane
30 Seconds EA Exercise – AMRAP
KB Swings
SSH
KB One Arm Shoulder Press
SSH
KB Goblet Squat
SSH
Cleans
Merkins
Chest Press
Mountain Climbers
RINSE & REPEAT
Lamont Segment:
Wheel of Misfortune
I’m afraid YHC can not recall the various awesome details of what the PAX landed on. Lamont was “kind” enough to bring the wheel. Imagine a vertically challenged, miniature Wheel of Fortune filled in with pain and fartsack killing exercises, and merkins, every single time. Several PAX hit the Dealers Choice tab but wouldn’t hearken to YHC’s voice for Burpees…except for Good Ol’ Toe Ring. T-Claps for #doingthehardthing. After 20 Minutes of the Wheel the PAX were ready for the Grand Finale!
Pebbles Segment:
Pyramid of Pain
Set 1:
10-Swings-OYO
10-Napalms-OYO
10-Squat Cleans-OYO
Set 2: 15 Reps Each
Set 3: 20 Reps Each
Set 4: 15 Reps Each
Set 5: 10 Reps Each
Dealers Choice of Mary:
Russian Twists
Leg Lifts
Flutter Kicks
Low Planks
Moleskin:
The PAX were thoroughly smoked by the end of the hour long WO. Anchor continues to be a great weekly strength and core workout. We have spare bells so come on out and give Anchor a try!
Count-A-Rama
Name-A-Rama
BOM
Prayers:
Walker and Family
Young kid named Decklin diagnosed with Leukemia. Prayer for him and family.
Announcements:
Memorial Day Monday at Depot. The Murph! 7:00
The Gauntlet starts on Monday at 5:00. Location: The Bull in Columbia. See the Pre-Blast
F3 Dads Camp registration is now open. Limited space so sign up soon!
Devo by Pebbles. God cares about everything that affects us. Nothing is too small or too big for that matter, that we can’t bring it to Him. Also when we hear others request prayer for things we may deem unimportant, remember that God cares and we should hold one another up.