AO: Woodshed
FNGs: None
COUNT: 8
CONDITIONS:
Another beautiful day for a #SummerattheShed workout
WARMUP:
BunkBed: www.strava.com/activities/9618688102
Fallout: Lift Heavy things
THE THANG:
https://www.strava.com/activities/9618690080
Prove Fallout wrong that the SSH is the unwritten 6th Core Principle of F3 by doing 5 Burpees
Mosey to the block pile and grab your favorite block
Slowsey to the tree then Cusack to the parking lot and circle up
The Motivator X5 IC
Arm Circle Song: Timed at 3 min and 36 sec. Could have been longer with Cowabungas and a Fwd, Rev, Bigger, Faster on the Chinooks! Apparently thumb raises are useless (rolls eyes at Billy Bob). 🙁
DORA: P1 Hairburn in circle across the parking lot while P2 does exercise. 100 Finkle Swings, 200 Squats, 300 Curls for tha Gurlzzz
Hairburners were cut short because they are too loud so we modified to a Cusack or a carry
After the completion of the DORA PAX mosey around the school parking lot back to the blocks
DORA 2 Electric Boogaloo: P1 Farmer Carry blocks around the circle and P2 do Side Lunges. 100 Side Lunges Total as a team
Chest Press blocks until 6 was back.
Dance to the Biker Shuffle!! Silent Bob was getting the hang of it there at the end. Come to the next Shag Night so you can learn all of the moves! A good attempt from the PAX who have never done the Biker Shuffle before. Remember, if you learn it you’ll definitely be one of the coolest guests at the next wedding you go to!
ANNOUNCEMENTS:
08-26-23 F3 Midlands 5k Championship Stomp the Swamp Sign up for F3 Columbia! Discount code F3RBXC www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4148
08-29-23 #thunder :thunder_cloud_and_rain: 10 Yr Anniversary
08-31-23 #woodshed :wood: :axe: 9 Yr Anniversary
09-08-23 Tunnels to Towers 5k runsignup.com/Race/SC/Columbia/TunneltoTowers5KRunWalkColumbiaSC
09-23-23 Hero Hustle 5k www.strictlyrunning.com/gpuilGroupTip.asp?uRaceId=4125&uGroup=Y
09-30-23 Golf Waggle see @Mud Dawg ( 2nd F) for more details
10-14-23 @F3 Columbia11 Yr Anniversary
12-16-23 Cold Brew Half(ish) Marathon see @Bundy for more details
COT:
Continued prayers for Sydney and LC. Prayers for Pipeline’s brother with a diagnosis of cancer. T-Claps to Tommy Boy for making his 2nd workout this week and 3rd since last Saturday! Always stay EHing PAX.