• When: 09/06/14
  • QIC: Sparky
  • The PAX: Rudy, Light Bill, Zamboni, Rafter, Holy Water, Hall Pass, Stirrups (War Daddy), Vanilla, Quick Way, Slate, Flux, Nemo (War Baby), Super Trooper, Creole, Toothpick, Dirtbag, Mungo, Money Penny, Sparky (YHC)

Recycling day in Chapin

19 pax entered the gloom this morning for a recycled version of YHC’s VQ.  A little more of this, a little less of that and a few twists for what is becoming a steady large showing of Pax at Speed Trap.

Weather was around 70 and moist


The Thang…

Mosey to BB field COP


25X Merkins

20X Imperial Walkers


25X Flutter Kicks

Ring of fire – All PAX hold high plank while one performs merkins, once 1st person completes, next person starts, repeat until back to original person.  3 full rotations starting w/ 5 merkins increasing by 5 ea round.

Double Applesauce to Soccer Field

Count off by twos, partner.  Line up on goal line.

1’s, sprint to mid field, 10 burpees, bear crawl back.  2’s Merkins


Plank when done.

1’s, sprint full field, 25 Freddie Mercurys, sprint back.  2’s LBCs.


Plank when done.


Mosey to restroom/picnic tables.

1’s, peoples chair arms up.  2’s dips AMRAP.


Plank when done.

1’s, peoples chair arms down, 2’s 15 step up’s each leg on picnic tables.


Plank when done.


Double applesauce 1st 1/3 of way to flag,


Backwards run 2nd 1/3 of way to flag.


Sprint final 1/3 of distance to flag.


6 Minutes of Mary


Rudy – boat canoe

Toothpick – freedom twist

Hall Pass – squat and hold

Stirrups – OH arm claps



1.  Tunnel to Tower 5k this Friday.  http://tunnel2towers.org/event/tunnel-to-towers-5k-run-walk-south-Carolina/

2.  Hurricane Hike this Saturday.  http://www.sg.sc.gov/Hike.html

3.  Mud Run – last day for registration is Sept 17.

4.  Battle at AC Flora has mud run training workouts for the next two Saturdays.

5.  Governors Cup coming up in November.  See preblast on F3nation.com

6.  Palmetto 200 relay race signups are active, see F3nation.com preblast.

7.  Prayers for Harrell family, Trey Harrell lost his father on Monday.

8.  Prayers for Money Penny’s co-workers son who has cystic fibrosis.

9.  Continued prayers for Walker and his family.  Additional seizures on Monday, new type of seizures.

10.  Speed Trap moves to new time on Saturdays starting this coming Saturday…6:30-7:30 AM with coffeteria following at Exxon (Tim’s) in White Rock.


Devotional – Exodus 4:10-12 Unlikely Leaders.

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