It’s a shame more people haven’t discovered the abundant opportunities at the PowderKeg! Huge parking lots, stairs, benches, bricks, tires, paved roads, trails, and hills galore. 8 men including Minion and Wingback from F3 Columbia would get a sample of several of these. Let’s go!
- SSH x 20 IC
- IW x 20 IC
- MC x 20 IC
- ‘Mericans x 10 IC
You know what we haven’t done in a while? No, not that. No, not that. No…. The tires!!! Mosey over to the woods to get the coupons.
Dora 1,2,3 with the tires. Partner one flips the tire ~20 yards one way and runs back to partner. Partner two does exercise. Cumulative count. Partner two runs to the tire and flips it back.
- 100 ‘Mericans
- 200 Squats
- 300 LBCs
Mosey to the woods for some Trail running. Circle up half way to wait on the 6.
- Windmill toe touches x 15 IC
- Wide Sumo squats x 15 IC
- Arm circles forward and reverse x 15 each IC
I hear banjo music! Let’s get out of here. Continue out of the woods. Regroup.
Mosey over to the brickpile.
21 Guns. 7 curls halfway, 7 half to chest, 7 full range.
10 overhead presses, 10 triceps, 20 lat rows.
Rinse and Repeat!
Back to the flag for Mary.
- Flutter x 20 IC
- Dolly x 20 IC
- Pretzel crunch R x 20 IC
- Pretzel crunch L x 20 IC
- Plank jacks x 15 IC
- Hip Dips x 15 IC
- Plank shoulder touches x 15 IC
Great work by all the men.
Michelin 5K coming up Aug 15. Only $8. Expansion coming to Easley/Pickens. Continuing to EH members of Marathon.
Prayers for all our families and friends. Prayers for all our F3 brothers and their families.
Always a pleasure to share the GLOOM with my brothers.