• When: 2019-06-11
  • QIC: Huffy
  • The PAX: Backdraft, Welcome Week, Improv, Froman, Bueller, Promo, Love Bug, Insanity, Oscar


Thunder 4×4

10 Men gathered this morning for a soggy workout.  Temp wasn’t bad  but humidity was near 100%.  Promo’s mumble chatter was in full effect.

The Thang

COP
SSH x 20 IC
IW x 20 IC
LBCs x 20 IC
Monkey Humpers x 20 IC
Russian Twists x 20 IC

Ladder Work (all 1-ct)

Merkins x 16
Merkins x 16, BBSU x 16
Merkins x 16, BBSU x 16, Squats x 16
Merkins x 16, BBSU x 16, Squats x 16, Carolina Dry Docks x 16
Merkins x 16, BBSU x 16, Squats x 16, CDD x 16, Burpees x 16

Mosey to the corner

Repeat Ladder Work (all 1-ct)

Merkins x 8
Merkins x 8, BBSU x 8
Merkins x 8, BBSU x 8, Squats x 8
Merkins x 8, BBSU x 8, Squats x 8, Carolina Dry Docks x 8
Merkins x 8, BBSU x 8, Squats x 8, CDD x 8, Burpees x 8

Mosey over there

Repeat Ladder Work (all 1-ct)

Merkins x 4
Merkins x 4, BBSU x 4
Merkins x 4, BBSU x 4, Squats x 4
Merkins x 4, BBSU x 4, Squats x 4, Carolina Dry Docks x 4
Merkins x 4, BBSU x 4, Squats x 4, CDD x 4, Burpees x 4

Grab Some Blocks

1 Block Merkin
1 Squat
1 Curl for Girls
1 Shoulder Press
1 Tricep Press
Increase each exercise by 1 rep, Rinse and repeat until 5 reps

Indian Run back to the COT

Devo from Oscar: Remember our time on this planet is short so count your blessings and save your complaints for another time.

Announcements:

  1. F3 Dads Starts this Friday June 14th 7:00AM at Hand Middle School
  2. Jack Fleischer Memorial Fund Luau on June 29th:
    1. Volunteer: https://www.signupgenius.com/go/4090d4da8aa2ba02-jack
    2. Tickets: https://stjohnscolumbia.shelbynextchms.com/external/form/cbb25a3e-8135-4668-a70c-d4e33ec7f701?fbclid=IwAR1QorFRqpKxb0AjU3pVTyZ6usP_LjbdoGmJjSs0WEM5nmExkF2am_c94d0
  3. Crazy Train June 24th it begins at The Bull
  4. Convergence July 13th Sawmill (plan clown cars). Be on the lookout for coffeeteria announcement
  5. F3 Decathlon July 27th Ben Lippen School 0800