• When: 01/24/13
  • QIC: Dolphin
  • The PAX: One Direction, Double Fault (FNG Jason Freeman), Nippler, Barbara (FNG Brian Walters), Mary, Jenner (FNG Shawn LaBelle), Dolphin


Greenville Swamp Rabbit -Welcome to Merkinland

Aye! 7 pax departed the fartsack and jumped into the Greenville, SC gloom. Official launch is on 2/2 and this group is off to a great start. 3 FNGs posted today.

The Thang
– SSH x 25
– Imperial Walker x 25
– Squats x 20
– Knee Jumps x 15
– Merkins x 12

Little baby jog to back parking lot of Bi-Lo Center. Partner up.

Partner Relays
P1 – Squats
P2 – 50 yard sprint, 5 merkins, sprint back
Flapjack
P1 – SSH
P2 – 50 yard sprint, 10 merkins, sprint back
Plankorama

Parking lot Indian Run

Lunge Walk 50 yards up to top of parking lot
Squat Walk 50 yards down to entrance of parking deck

Stair climb to 4th level

Set of Elevens
Jump squats and merkins with 10 yard sprint between
10 JS/1 Merkin, 9/2……1 JS/10 Merkins
Plankorama

People’s Chair 90 seconds
7 Merkins
People’s Chair 60 seconds
15 Merkins

Mosey to end of 4th level
All out sprint 75 yards to far stairwell

Grassy area adjacent to parking deck or Mary

6MOM
– LBC x 25
– Dolly x 25, hold ’em
– Bicycle x 20, hold’em 6 inches
– Rosalita x 15
– CCV x 10 left
– CCV x 10 right

Back to Bi-Lo Center entrance
Bunny hop up steps
5 Merkins
Peoples Chair 15 seconds
5 Merkins
Plank 30 seconds
5 Merkins
People’s Chair 15 seconds
10 Merkins

COT

Moleskin
– Welcome to FNGs Jason Freeman (Double Fault), Brian Walters (Barbara) and Shawn LaBelle (Jenner).
– Great work by all the pax today. Lots of great momentum down here in Greenville. Was blessed to lead your workout today.
– Fair mount of grunting late in the workout and little chatter after the Elevns.

Announcements
– Launch on 2/2 at Legacy Park. Continent fom Charlotte coming down led by Tiger Rag. Contact him fr clown car details.
– Went over new Disclosure for workouts and pointed pax to F3Nation.com for more information.
awesome job brothers. Aye!

Dolphin

Leave a Comment

Your email address will not be published. Required fields are marked *