3 Lake Murray Pax made the week 4 trip to Laurens to continue helping those guys build something special in Laurens.
Disclaimer
Warm Up
• Slow Mosey around the park
COP @ Upper Parking Lot
• 20 Burpees
• SSH 15 IC
• Imperial Walkers 15 IC
• TTT 15 IC
• Merkins 10 IC
Split into 2 groups for Hair Burner Relay. Two teams race up the hill to upper speed bump
Exercises when not doing Hair Burners:
• Flutter Kicks
• SSH
• LBC
All Pax need to grab a good size rock from the rock pile
12-Minute AMRAP Circuit
• 20 Merkins
• 20 Knee Ups
• 20 Iron Crosses
• 20 Squats
• Run 1 lap around baseball field
10-Minute AMRAP Circuit with Rock
• 20 Overhead Presses
• 20 Curls
• 20 Chest Press
• 10 Thrusters
• Run 1 lap around baseball field
1 Round
• 20 Burpees
• 20 Big Boy Sit-Ups
• 20 Merkins
• Run 1 lap around baseball field
Brother Si closed us out with prayer and devo from Ecclesiastes.
Great work men. I would like to encourage the men of F3 Laurens to keep pushing and getting the word out about the benefits F3 can bring to the men of Laurents county.