7 faithful gathered in the early morning heat and humidity for some F3 PAIN. We spent 55 minutes off campus getting better. Iron sharpens Iron. The Q was smoked for the rest of the day!
Conditions:
78 degrees and humid – who would’ve thunk
The Thang:
SSH x 40 – waiting on Stacato to get dressed
Mosey to SWAC wall
20 decline merkins OYO
20 single leg lunges (10 each leg) OYO
Mosey up Daly to Deveraux for 1st pain station
4 exercises performed in cadence at 4 count – fast paced
Diamond merkins x 10, Freddie mercury’s x 10, mountain climbers x 10 SSH x 10
Continue up Daly to yellow sign for 2nd pain station
4 exercises performed in cadence at 4 count – fast paced
Wide arm merkins x 10, LBC x 10, Squats x 10, SSH x 10
Mosey to top of Butler Hill
Plank till instructions for hill work given
Butler suicides – mosey to bottom of hill
ROUND 1
1 burpee
sprint to Longleaf road intersection – 20 rocky sit ups
jog to bottom of hill – 1 bupree
sprint to driveway 3/4 way up hill – 20 squats
jog to bottom of hill – 1 burpee
sprint to top of hill – 20 merkins
jog to bottom of hill – 1 burpee
Plank till everyone finished
ROUND 2
1 burpee
sprint to Longleaf road intersection – 20 Russian twist
jog to bottom of hill – 1 burpee
sprint to driveway 3/4 way up hill – 20 in place lunges (10 each leg)
jog to bottom of hill – 1 burpee
sprint to top of hill – 20 plank jacks
jog to bottom of hill – 1 burpee
Flutter kicks x 25
Back pedal to Longleaf intersection
Mosey to Eastminster Presbyterian Church
Using sidewalk – 20 merkins (10 with left arm on curb then 10 with right arm on curb)
Mosey to Roscoe’s house on Medway – what fine, fluffy grass you have Roscoe
Big boy sit ups x 20
Raise the roof – 1 merkin x 4 shoulder press up to 5/20
SSH x 20 – Roscoe gave us the Heisman and wouldn’t show his face
Mosey to Berkley Hill
20 Merkins OYO at bottom
Sprint to top of hill
20 Merkins OYO at top
Mosey to Adger/Deveraux intersection
20 Big Boy Situps OYO
20 Rocky Sit ups OYO
20 Russian Twist OYO
Mosey down Adger
Lunge walk x 20 yards
20 merkins
Mosey to front of school
Flutter kick x 25
BOM
Yogi lead devotion and prayer. Q was smoked. Everyone sucked it up and did AWESOME. Great work by all!!!