A couple of business items to cover before we dive into today’s workout. First things first, I’m not exactly sure what the official F3 lexicon is for the opposite of “gloom”, but there was not much gloomy about this morning. If you think you’ll ever find more pleasant bootcamp weather in August in South Carolina, you are sorely mistaken. So we’ll go with “cheer” or maybe “joy” in place of gloom while we can. Second, it became quite apparent, based on some of the early mumble chatter, that the pax were expecting the stunning Weather Goddess of my tweet to be in attendance. Again, sorely mistaken. I just happened across the most pleasant weather related GIF Twitter has ever known. Lucky us.
Now, on to business. Foxhole welcomed 9 eager Cantore-like storm chasers to “the cheer” this morning. As promised during the disclaimer, we made it through a 45 minute Plan B Q and did not touch a flight of stairs the whole time (which is probably a first for me).
The only real negative was the GOD-FORSAKEN stench emanating from Gerrymander’s gloves… old, stank gloves… old, stank gloves that have never been washed. The butt cheese-ish smell of those things is probably only rivaled by the dank foulness of a hotel mattress from the fine Richland County motel regularly featured on Live PD every weekend…. Minus the prostitutes (I think). But I’ll have to refer you to Gerrymander for verification on that
Anyhow, here is how things went down this morning.
CONDITIONS – A football season-like 64 degrees and awesome!
THE THANG –
Disclaimer & Warmup:
- SSH, TTT, Imp Walker, Windmill, SSH (All x 10 IC)
- 10 Hills OYO
Partner Play-Time:
Partners alternate b/t reps & running
Round 1- Running lap around lot
- 100 Merkins
- 100 Squats
- 100 LBC
Round 2- side-stepping down and back
- 100 Dry Docks
- 100 monkey humpers
- 100 Russian Twists
Round 3- backpedal down, run back
- 100 Merkins
- 100 Smurf Jacks
- Plank (each partner 2 trips running & planking)
Lot O’ Fun:
Start at one end of lot, working towards far end.
- Walk to first line – 3 merkins
- Walk to next line – 3 jump squats
- Walk to next line – 3 merkins
- Next line – 3 jump squats
- Continue same rotation to end of lot
- (30 lines = 45 merkins, 45 jump squats)
- Rinse & Repeat w/ new exercises
- Bear crawl to first line – 3 raise the roof
- Bear crawl to next line – 3 monkey humpers
- Bear crawl to next line – 3 raise the roof
- Bear crawl to next line – 3 monkey humpers
- Continue same rotation to end of lot
- (30 lines = 45 raise the roof, 45 monkey humpers)
MOLESKIN:
- 8/3 – Queenie 4 yr anniversary Q at Foxhole
- 8/4 – First Friday Fathers at Speedtrap (Crooked Creek Park) at 7:00 for a fun 30 minute bootcamp with the kids.
- 8/5 – F3 Lake Murray is turning 4! Region Convergence at Strut at 6:15
- 8/5 – Noxgear running vest raffle drawing this Saturday at convergence. All proceeds going to Cheech’s family.
- F3 Laurens Launch coming soon. Help pay it forward when called upon.
- Run Groups & running AOs – something going on 7 days/week. Check F3Midlands.com for details on each workout.
- Prayer Request/Praise – Neckbrace’s mother has improved. Keep his family in your prayers.
- Prayer Request – All the folks with the Nuclear Plant that have lost jobs and will be in need of help/support.
DEVO:
1 Corinthians 11:1
“Follow my example, just as I follow the example of Christ.”
- This says it all…. Follow Jesus’ example and be the example to others.
- Family, friends, KIDS, coworkers, acquaintances, or anyone else.
- Do the right things for the right reasons and others may benefit from your good decisions.