• When: 02/11/17
  • QIC: Alter Boy
  • The PAX: Banjo, Training Wheels, Enterprise, Voltron, Price Check, Gill, Stones, Gracedigger, Bouchét, Tickles, Off Key, Zuckerberg, Balboa, Dink, Lego, Mac, Tardy, Dunphy, Cyclone, NAFTA (FNG), Drano, Cage, King James, Chedda, Heisenberg, AB


Short circuited at #TheMission

The only thing better than the weather down at #TheMission today was the turnout with 26 pax posting to support our brothers at OGM while putting in some work. This week #Detention brought a strong contingent as well as #TheHollow among other Lexington, Lake Murray and Columbia pax as all regions were represented today. T-claps to all of those who doubled down with workouts prior to our lil’ shindig in the friendly confines of Finlay Park.

The Thang:

COP led by Zuckerberg (All IC)

SSH x 20
Imperial Walkers x 20
Squats x 15
Windmills x 15
Out and ins x 15
Mercans x 10
LBCs x 15
8-count push-ups x 10

Zuckerberg hands off to AB

Partner up & mosey to the amphitheater. Plank to wait on 6.

Up and down the amphitheater steps. Plank at bottom.

Up and down the amphitheater wall. Plank at bottom.

Circuit Breaker workout

Station 1:
Lunges x 10
10 Jump squats
Lunges x 10
Monkey squats x 15
10 Jump squats
Lunges x 10
Monkey squats x 15
Squats x 20
10 Jump squats
Plank to wait on 6.

Mosey to bottom of fountain. Plank to wait on 6.

Run up stairs to Laurel St. and back. Plank to wait on 6.

Station 2.
10 hand release mercans
5 burpees
10 hand release mercans
15 diamond mercans
5 burpees
10 hand release mercans
15 diamond mercans
20 wide arm mercans
5 burpees
Plank to wait on 6.

Mosey to bottom of wall terraces.

Banjo tells the pax what F3 means to him.

Climb 3 wall terraces. Plank to wait on 6.

Station 3:
Russian twists x 10
10 Imperial Walkers
Russian twists x 10
BBSU x 15
10 Imperial Walkers
Russian twists x 10
BBSU x 15
Flutter kicks x 20
10 Imperial Walkers

Run back to shovel flag

Flutter kicks x 20
Boat Canoe

COT

BOM led by Heisenberg

Moleskin: Great work by all today pushing themselves and each other. T-claps to Zuckerberg for stepping up to help co-Q at the last minute in the absence of Tommy Knocker today. Hope all is well with TK. Missed you, big guy.

Thanks to Goofy from F3Winston-Salem for unleashing the circuit breaker workout on the pax this week when I visited up there. Very creative and demanding! Well done, sir.

Aye!

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