19 pax rolled into the late service at #Depot this morning for a Crash Q. In typical fashion, no fanciness, chalkboards, games, or music were had. Just straight to the point and gettin to work! YHC thought our beloved Stagecoach had gone to the early service for a C3P0 beatdown, but alas, the fartsack had her warm, stinky hold upon him. He was sorely missed.
Conditions: 71 degrees 100% humidity
Disclaimer
The Thang:
Jog to soccer fields
Double Applesauce around field
Circle up in middle for COT
(4count)
SSH x 15 IC
Merkins x 15 IC
Squats x 15 IC
IW x 15 IC
Forward Arm Circles x 15 IC
Backward Arm Circles x 15 IC
Count off by 3’s
1st line – 25 Flutters OYO – plank till everyone done – sprint to 2nd line
2nd line – 20 Merkins OYO – plank till everyone done – sprint to 3rd line
3rd line – 25 LBC’s OYO – plank till everyone done – sprint to 1st line
Rinse and Repeat
Jog to Playground
Group 1 – 5 – 8 count body builders
Group 2 – 10 pullups
Group 3 – 20 dips
Rinse & Repeat
Jog to hill
Bent Jacob’s ladder
7 times up the hill
Burpees at bottom, starting with 1 increasing to 7
Plank when done
Jog back to soccer field
Line up on sideline
Ark Loader
Bear Crawl to middle, Crab walk to end
Frog jump to middle, alligator crawl to end
Circle up for Mary
Flutter kicks x 30
Russian Twists x 20
Freddie Mercury’s x 20
Dealer’s Choice
Multiply – Oblique crunch x 15 both sides
Roommate – Flutter kicks x 15
Crash – Boat/Canoe
All you got back to shovelflag
COT & BOM led by Crash
Addition: Queenie suggested for 9/11, we do the Pledge of Allegiance, which we did.
Devotional: God made us from dirt. He’s not afraid to get his hands dirty. Dirt is one of the only things that a seed will grow in. God has planted a seed (a gift) in all of us. It’s our job to water and nurture that gift so it grows and we can share it with others. What is your gift?
Moleskin:
- It’s been awhile since YHC has Q’d. It felt good to deliver some downPAINment to the pax again
- GREAT work by the pax. Everyone looked like they were giving it 100% the whole 45.
Announcements:
- -Continue praying for Walker and follow his progress here. A 2nd order of WALKER STRONG shirts is going on until Sunday September 14. Contact Treadmill if you want one or if you have PayPal you can pay via PayPal to [email protected]. All proceeds go to help the medical expenses for the Phillips family.
- -Tunnel to Towers 5K is Friday, September 19th. Would be good to have large F3 showing for this one, men! Register here: http://tunnel2towers.org/event/tunnel-to-towers-5k-run-walk-south-carolina/
- -Fall Mud Run numbers exceed 600 for F3 Columbia. There is still time to sign up. Pre-blast: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- -Magoo is Q for the Governor’s Cup half Marathon for F3 Columbia. They are also having an 8K if you don’t want to do the half marathon. Pre-blast here: http://f3nation.com/2014/08/19/governors-cup-half-marathon-and-8k-pre-blast/
- -Palmetto 200 HC’s are happening now. DO IT. Crash says you’ll be ready: http://f3nation.com/2014/09/04/pre-blast-the-palmetto-200/