• When: 11/28/15
  • QIC: Senator
  • The PAX: Ronda, Hatter, Two Gloves, Senator


The Faithful Four

4 PAX posted Saturday morning, still feeling a little sore from Thursday Mornings workout.  It was time to get back to it, and not fall into the holiday slump of not working out.  That’s not how we do it at F3.

The Thang:

Warm up lap around soccer field.

COP:

Windmill x 10 IC

Squat x 10 IC

Merkins x 10 IC

Big Boys x 10 IC

SSH x 10 IC

Mosey over to playground

10 Pull-ups followed w/ 1 Merkin. 9 Pull-ups followed w/ 2 Merkins.  Continue until 1 Pull-up and 10 Merkins has been performed! (55 Pull-ups and 55 merkins total!)

10 Bench Squats w/ 1 Dip.  9 Bench Squats w/ 2 Dips.  Continue until 1 Bench squat and 10 Dips has been performed! (55 Bench Squats and 55 Dips total!)

Mosey over to grab cinder blocks

3 sets of CB Curls 20 x 20 x 20

3 sets of CB front raises 5 x 5 x 5

3 sets of CB overhead press 10 x 10 x 10

3 sets of bent over rows followed with incline merkins 10/5 x 10/5 x 10/5

Line up at fence for The BEAST: (Run to light pole 1 – 6 and complete 6 reps of Merkins for round 1.  Continue this until all of the below exercises are completed)

Merkins, Squats, Big Boys, Carolina Dry Docks, Imperial Squat Walkers, Burpees

Partner Up

Big Boys with CB Pass x 10 x 8 x 6

Over the Rainbow for 3 min. (in a sitting position, (the same as for russion twists) move your legs side to side over the cinder block, in a rainbow form). complete 10 reps, and then rest for 10 sec. AMRAP for 3 min.

Jog back to flag for final COP

4 min of MARY.  (No rest in between exercises)

Flutter kicks x 15 IC, Hello Dolly x 15 IC, Up Down 6″ hold x 5, Rosa Lita x 15 IC, Flutter kicks x 15 IC, recover!!

COT/BOM

Announcements:

NE Convergence will be Saturday December 26th at Sawmill

Continue to prepare for the Palmetto 200.  March 18th will be here before we know it!  This is especially meant for YHC!  YHC will continue to put off training.  Need to get on it!

New Qs:  Keep up the good work!  It’s been great having some new blood step up and lead. We have a lot of good momentum at Sandlot right now.  Let’s keep it up and let’s all continue to get better, and push one another through these cold months!

Lastly:  Let’s start (or continue) to reach out to those PAX who haven’t posted in a while. F3 is a family, and part of that is holding one another accountable. We all (YHC included) need to make a geniune effort to reach out to those guys, who we havent seen in a while.  Let them know they are missed, and we would love to see them, post again soon.

I appreciate all that you do to make F3 and Sandlot a success!

Aye,

Senator

 

 

 

 

 

 

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