• When: 07/25/15
  • QIC: Cheesesteak
  • The PAX: Reefer, Valdez, Ditto, Gepetto, Boucher (FNG-Derrick Horton), Speed Bump, Cheesesteak


VQ Philly baseball by Cheesesteak

(7) Pax with (1) FNG welcome Derrick Horton (Boucher) left the fartsack behind and posted out in the wilderness of Blythewood not knowing what to expect as we awaited another VQ.  This time it was Cheesesteak’s turn.

Conditions:  70 and not to bad

The Thang:

Disclaimer and off we went.

2- Laps around rec center and meet up in the rear of the building

COP:

SSH x 25 IC

Imperial Walker Squats x 20 IC

Mountain Climbers x 20 IC

LBC’s x 25 IC

Little Arm Circles x 25 IC

Mosey to the bottom of the Hill on the big field

Run back to top of hill (Approx. 50 yards)

At Top 5 x Carolina Dry Docks

At Bottom 5 x Lunges each leg

Rinse / Repeat x 5

Mosey to the Coaches Pitch baseball field

Start at Home Plate.

Run to Right Field….10x IC Flutter Kicks

Run to Center Field 10x IC Dying Cockroach

Run to Left Field 10x IC Russian Twist

Run to Home 10x IC Freddie Mercury

BOMBS (Partner Up) One partner exercises while other run a lap around field.  Partner work together to complete total number of Reps

B – 50 Burpees

O – 100 Overhead Claps

M – 150 Merkins

B – 200 Big Boys

S – 250 Squats

Mosey back to Tennis Courts:

25x IC Shoulder Press

20x IC Russian Twist

30 OYO LBC’s

COT/Devotion by Cheesesteak

2 Corinthians 12:9-10 ESV

“But he said to me, My grace is sufficient for you, for my power is made perfect in weakness.”  Therefore I will boast all the more gladly of my weakness, so that the power of Christ may rest upon me.  For the sake of Christ then, I am content with weakness, insults, hardships, persecutions, and calamities.  For when I am weak, then I am strong.”

Announcements:

Running Groups meet over at Sandlot on Wed/Fri 5:30  Out/Back at you own pace.  Monday at Sandhills Movie Theater 5:30.

Get on Twitter to follow for quick news, updates, etc.  Follow @F3Columbia and @F3Sawmill

 

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