• When: 12/06/14
  • QIC: Brown Shorts
  • The PAX: Gluten (Respect, War Daddy), Domer Simpson, Minion, Brown Shorts

Soggy bottom beatdown

4 soggy sacks broke free from the fartsack and were rewarded with YHC’s ab loops and 11s. We were surprised with a visit from Minion from F3 Columbia. He is originally from this area and is visiting family. He did comment that we ran a lot more than they usually do. Here is how it went down:::

Warm up: SSH x25 IC, IW x20 IC, Hillbillies x20 IC, Squats x20 IC

The Thang: Mosey around the church to the first level and stop at the covered front door.

Merkin’s x 10 IC, Flutters x 20 IC, LBC x 20 IC, Reverse crunch x 20 IC

Mosey around church, down to 2nd level and up the stairs, back to the front door.

Stagger right Merkin x10 IC, Stagger left x10 IC, Dollies x 20 IC, Rosalita x 20 IC

Mosey around the church, third level, up the stairs to the front.

Werkins x 10 IC, Boxcutter x 10 IC, Reverse boxcutter x 10 IC, 6 inches and hold

Mosey around to bottom level of stairs, up to front door.

Squats x 20 IC, Side squats x 20 IC, LHC x 20 right 20 left IC

Mosey around the long way to the picnic shelter for 11s.

11s: Dips and Derkins

11s: Box jumps (modify to step ups if needed) and lunges


6 inches (with 45 degrees, 30, 45, 90), Heels to Heaven x 15 IC, Plank dips x 15 IC, Plank shoulder touches 40 OYO, Plakorama, Mountain climber x 20 IC

Prayers to Inspector Gadget and his family. Prayers for all of our F3 brothers and their families. Drifter 6K coming in Feb. Use the F3 discount code for $10 off.

See you in the GLOOM!!!



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