14 PAX arrived at Sandlot for the VQ of Hamm. The man has made his strength and speed known at the AO and it was time for him to step up and lead us through a WO. Welcome back Kotter to Viagara as it was great having him back in the gloom! Hamm was prepped with his Weinke board and ready to take us all on a shoulder/run beatdown that may affect work productivity today.
Conditions – 63 and clear
Disclaimer
The Thang
Jog to back of soccer field
SSH – 50 IC
Mosey to front parking lot
Imperial Walkers 50 IC
Mosey to upper parking lot
Merkins – 15 IC
Little Arm Circles – 20 IC
Mosey to side parking Lot
Squats – 25 IC
Mosey to brickpile
Shoulder Shrugs – 25 IC
Bicep Curls – 50 OYO (on your own)
Merkins – 20 OYO
Shoulder Press – 20 IC
Steering Wheel (1 brick) – 50 each direction
Carolina Dry Docks – 10 OYO
Diamond Merkins – 20 OYO
Shoulder raise (forward) – 25 IC
Wide Arm Merks – 20 OYO
Shoulder Raise (side) – 25 IC
Put up bricks and Mosey to Hot Tub Hill
Jacob’s Ladder Burpee Extravaganza
7 Laps increase Burpees by 2
Lap 1 – 2 Burps
Lap 2 – 4 Burps
Lap 3 – 6 Burps
Lap 4 – 8 Burps
Lap 5 – 10 Burps
Lap 6 – 12 Burps
Lap 7 – 14 Burps (all PAX gassed)
Mosey back to Flag for COT
COT – Hamm
BOM – Hamm
The Pax felt the gradual rise in difficulty of Hamm’s VQ. He definitely did a shoulder shred of us all and by the end all were feeling it. The guys had great #mumblechatter and got better because of the work.
Moleskin – Hamm shared the story of the Prodigal Son and how both sons had issues. One was the rebel who ran away and squandered his inheritance. The other stayed and did everything asked but lived in self-righteousness. With the one who left, what’s he emphasized was that the Father looked out for his son’s return. When he finally saw it, he ran to him and redeemed him. Our God loves us and He will run to us when we return to him. Remember the love of the Father through His son Jesus Christ today.
Announcements:
Sandlot/Sawmill Convergence Sat. 10/31 – 6:30 AM at Blythewood Park. No WO at Sandlot this Saturday
Running (Chisel/Prowl) – M/F – 5:30 Chisel ab/running Wednesday – 5:30 Prowl run All meet at Sandhills Movie Theater
Preblast Cottonmouth – Saturday Nov. 7th. Check out F3nation.com or F3Columbia twitter for more info.