AO: _Castle
Q: BunkBed
PAX: Turncoat, Quaker, Dog-Faced Gremlin, grilz, TOY, Wham, Burgundy, Special K, Katniss, Kamikaze, Wannabe
FNGs: None
COUNT: 12
CONDITIONS&PREP: Turncoat invited YHC to give a Q at The Castle, one of the best and attended and by far most consistent in delivering solid beatdowns. Purpose was to take Bigfoot flag to a new place and then talk to the PAX about how to use Slackblast and QSignups to enhance the F3 experience. Apparently, the security guard knew who I was even though YHC has only been to The Castle once before!?
THE THANG:
The Motivator X5 IC
Side Lunges X10 each leg OYO
Regular Lunges X10 each leg OYO
Oil Derricks X10 each leg OYO
Slo-Mo Squat X20 IC
Arm Circle Song: (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
A new lyric was born today! After this beatdown we’ll eat some grub, gotta burn more calories in the Moroccan Night Club (Thank you Grilz!)
Michael Phelps X10 IC
Low Side Planks 1 min each side
Low Plank 1 min
Jane Fondas Up-Down, CCW, CW X10 IC each leg
Fane Jondas Up-Down, CCW, CW X10 IC each leg
Hip Thrusts X20 IC
Merkins X10 IC
Single Leg Hip Thrust X10 IC
Merkins X10 IC
Single Leg Hip Thrust X10 IC
Merkins X10 IC
Flutter Kicks X20 IC
Grab Bricks for DORA
Partner Up, P1 runs around Whoville and back and P2 does the reps, flapjack and combine reps to get to goal
100 Tricep Extensions
200 Overhead Press
300 Curls for the Girls
Hold bricks the whole time, even when running
10 Brickies
Mosey to flag and end a little early for a discussion of Slack
ANNOUNCEMENTS:
06-30-23 0530 runvergence at #ramble
06-30-23 0700 F3 Dad’s Emily Douglass Park
07-11-23 0515 #rogue 5 yr Anniversary
07-24-23 to 07-29-23 Crazy Train! AO line-up coming soon
07-29-23 1900-2200 F3 Shag Dance Night at Covenant Rd PCA Fellowship Hall
08-05-23 Q School
08-29-23 0530 #thunder 10 Yr Anniversary
10-14-23 0700 @F3 Columbia 11 Yr Anniversary
COT:
Prayers for the healing of cancer for the family friend of Katniss, praise for DFG getting a job!!!! And prayers for my Nana as she goes to the orthopedic doctor today.
Q: BunkBed
PAX: Turncoat, Quaker, Dog-Faced Gremlin, grilz, TOY, Wham, Burgundy, Special K, Katniss, Kamikaze, Wannabe
FNGs: None
COUNT: 12
CONDITIONS&PREP: Turncoat invited YHC to give a Q at The Castle, one of the best and attended and by far most consistent in delivering solid beatdowns. Purpose was to take Bigfoot flag to a new place and then talk to the PAX about how to use Slackblast and QSignups to enhance the F3 experience. Apparently, the security guard knew who I was even though YHC has only been to The Castle once before!?
THE THANG:
The Motivator X5 IC
Side Lunges X10 each leg OYO
Regular Lunges X10 each leg OYO
Oil Derricks X10 each leg OYO
Slo-Mo Squat X20 IC
Arm Circle Song: (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
A new lyric was born today! After this beatdown we’ll eat some grub, gotta burn more calories in the Moroccan Night Club (Thank you Grilz!)
Michael Phelps X10 IC
Low Side Planks 1 min each side
Low Plank 1 min
Jane Fondas Up-Down, CCW, CW X10 IC each leg
Fane Jondas Up-Down, CCW, CW X10 IC each leg
Hip Thrusts X20 IC
Merkins X10 IC
Single Leg Hip Thrust X10 IC
Merkins X10 IC
Single Leg Hip Thrust X10 IC
Merkins X10 IC
Flutter Kicks X20 IC
Grab Bricks for DORA
Partner Up, P1 runs around Whoville and back and P2 does the reps, flapjack and combine reps to get to goal
100 Tricep Extensions
200 Overhead Press
300 Curls for the Girls
Hold bricks the whole time, even when running
10 Brickies
Mosey to flag and end a little early for a discussion of Slack
ANNOUNCEMENTS:
06-30-23 0530 runvergence at #ramble
06-30-23 0700 F3 Dad’s Emily Douglass Park
07-11-23 0515 #rogue 5 yr Anniversary
07-24-23 to 07-29-23 Crazy Train! AO line-up coming soon
07-29-23 1900-2200 F3 Shag Dance Night at Covenant Rd PCA Fellowship Hall
08-05-23 Q School
08-29-23 0530 #thunder 10 Yr Anniversary
10-14-23 0700 @F3 Columbia 11 Yr Anniversary
COT:
Prayers for the healing of cancer for the family friend of Katniss, praise for DFG getting a job!!!! And prayers for my Nana as she goes to the orthopedic doctor today.