• When: 
  • QIC: 
  • The PAX: 


Myrtle Beach Daze

Eight faithful (including two FNGs) from North and South of the Border converged on a perfect Saturday to have a VACA pain-session a-la sand and surf. Hallelujah! Table led with the first Q and cemented himself as the veteran Q highlighted with the Beast in the shadow of the Zipline. Woody took Q for the second half and we took a “stroll” with bricks to the shadow of that other MB icon, the Skywheel. From there it was to the sand for suicides of a more slower, less stable, type – still with the bricks… Much Labor, this Labor Day weekend.

Conditions: 73 and 84% Humidity

“Table” is Q

Warm up run down Ocean Blvd and out to boardwalk – back to lawn
COP
Side straddle hop x35
Merkins x15
Squats
Imperial walkers
Need help with the rest and order of the COP
Full plank/ Arms up

Run to Zip Line Base Camp
Plank/6in Plank/Plank
The Beast (modified) – 100y course with pain station repeats x6 at each of 3 stations – run back to Start
First Series – squats
Second Series – Turkish get-ups
Third Series – squat-thrusts
Plank / arm up & leg up

Back to COP for 6min. O’ Mary
Rosalitta
Heels to Heaven
Freddie Mercury
LBC

“Woody” is Q.

Grab your bricks (O’de to Brickyard) and follow me
Mosey to Boardwalk
Lunge-walk with bricks
Plank
Mosey to Skywheel Plaza – raise alt. arms with bricks on the way
Plank / raise arms with bricks/6in. Plank
Little arm circles forward with bricks
Merkins x 12
Little arm circles reverse with bricks

Mosey to boardwalk and down to Beach
Triceps overhead curls x10
Biceps curls alt. x 15 while observing the porpoises striking the menhaden schools. #crowdpleaser
Raise the roof/merkin combination x8

Mosey to lifeguard stand for F3 photo 10-count
Sand Resistance Suicides with bricks – advancing the bricks forward at each end line interval
Diamond Carolina Dry Docks x10

Mosey back to Boardwalk
Plank
Russian Twists
Boat Canoe
Decline Merkins on Boardwalk Benches

COT

Ball of Man – Beasley

Moleskin

– The pax enjoyed a NC & SC Q-Partnership. The Beast and beach work were #crowdpleasers.

– If correct, five geographic areas were represented in the eight Pax in attendance: Atlanta, Charlotte (Metro/Area51/and more) Columbia (Brickpile) Pawleys Island, & Tega Cay (The Fort). T-Claps to the reach of F3 Nation.

 

Leave a Comment

Your email address will not be published.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