• When: 08/01/15
  • QIC: Brown Shorts
  • The PAX: Minion (Columbia), Wingback (Columbia), Stem Cell, Carl's Jr, DuPlo, Gluten, Mr Burns, Brown Shorts

Fllippin’ tires!

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!

Warm up

  • 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.

  1. 100 ‘Mericans
  2. 200 Squats
  3. 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.

Brown Shorts

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