13 PAX arrived at #TheCastle to get better by celebrating three national championships for the state of South Carolina over the past year. Coastal Carolina ruled in baseball with a 55-18 record, beating Arizona twice for their championship. Clemson went 14-1 and beat Alabama 35-31 for their championship. Last but certainly not least, the Lady Gamecocks were 33-4 and beat Mississippi State 67-55 for their championship. It was only fitting that we paid tribute to these amazing accomplishments in our own special F3 way.
Conditions – 58 and dark
Opened with the Disclaimer
The Thang:
- SSH * ??? – YHC screwed up cadence, so we stopped somewhere near 11
- Through the Tunnel *33
- Abe Vigoda’s *20
- Little Baby Arm Circles – Forward *16
- Little Baby Arm Circles – Backward *15
- Butt Kicks *20
- Quad Stretch Right and Left
Mosey to the bottom of the hill:
AYG sprints to top of hill; Al Gore at top
Jog back, Al Gore at bottom; Rinse/Repeat *3
Mosey back to parking lot for our stations:
Station 1: Coastal Carolina (55-18):
- Chest Press *55 – With Blocks
- Goblet Squats *18 – With Blocks
- Curls *55 – With Blocks
- Overhead Press or Row *18 – With Blocks
- Burpees *18 – Losing stinks!
- Jump rope waiting on Six
Station 2: Clemson (14-1; 35-31 Final Score):
- Standing Butterfly *35 – With Bricks
- Triceps Extension *31 – With Bricks
- Brick Punch *35 – With Bricks
- Brick Vertical *31 – With Bricks
- Monkey Humpers *14 (Warm-up for exercise #6)
- Boulware’s *35 (Arms straight down, half-curl, tight squeeze on Bricks, fingers up)
- Burpees *1+3
- Jump rope waiting on Six
Station 3: South Carolina (33-4; 67-55 Final Score)
- Big Boy Sit-ups *33
- Burpees *4
- Imperial Walker *67
- Flutter Kicks *55
- Burpees *4
- Jump rope waiting on Six
Back to COT; 15 Nolan Ryan’s and 20 Through the Tunnel in cadence.
Announcements – #TheCastle one-year anniversary is Sunday April 23rd. Closed with prayer
YHC truly enjoyed leading this group of men today – you have made a significant positive impact on my life and I am grateful. Turnpike