• When: 09/13/2014
  • QIC: CandyStripe
  • The PAX: Treadmill, Quest, Peggy, Closer, Red Rider, Good Hands, Skid Marks, House, Fast Casual, Spackle, Meatball, Scooper, Ken Doll, Muggy Tape, Field Goal, JJ, Hopper, Candy Stripe


See….Men do Skip

Leave a Comment / Lake Murray, SC / By / September 13, 2014 /

 Turning Point would be the destination for 18 brave PAX looking to get better and be better. As the PAX rolled in the pressure would build to deliver a Q worthy of our visiting Shawshank brothers.  Little did they know, Not only would their bodies be tested, but also their manhood.

Conditions: 75 degrees and 90% humidity

Disclaimer and Prayer

The Thang

Native American run down to track, then perform one and one half laps

COP:

SSHx30 IC

FKx30 IC

TTTx20

LBCx20 IC

Supermansx20 IC

Ladder w/ bricks single count (15-30s rest between rungs)
merkin x15
merkin x15, BBSU x15
merkin x15, BBSU x15, squat x15
merkin x15, BBSU x15, squat x15, curl and press x15
merkin x15, BBSU x15, squat x15, curl and press x15, burpee x15
Dynamic work: 20 yards down and back
skip w/ forward arm circles
skip w/ backward arm circles
skip w/ alt. arm circles
skip w/ alt. arm circles opposite direction
high knees
butt kicks
bounding skips
skipping Frankenstein’s
skip w/ foot pop
high knees anterior then lateral alt. legs
lateral bounding 
Ladder w/ bricks single count(15-30s rest between rungs)
merkin x10
merkin x10, BBSU x10
merkin x10, BBSU x10, squat x10
merkin x10, BBSU x10, squat x10, curl and press x10
merkin x10, BBSU x10, squat x10, curl and press x10, Burpee x10 
Hurdle hops (bricks touching end to end stacked)
2-legs side to side (30sec) rest 15s
2-legs forward and backward(30 sec)rest 15s
face sideways jump off 2 legs land on one leg (30sec) rest 15s
1-leg side to side (30sec) rest 15s
2-legs facing hurdle jump over turning 180 in air(30sec) rest 15s
return bricks to pile
Circle up for 5 1/2 minutes of Mary
LBCx20 IC
Dying cocroach x15 IC
Pelvic thrust x15 IC
one and one half Minutes of IW for Walker (last 15s=beast mode)

COT & BOM

Devo by Treadmill: Jeremiah 29:11

Moleskin:
-Great to see and have the honor to Q a workout with a larger number of PAX at TP.
-Excellent effort put in by the PAX on a hard workout that may not be typical, but definitely builds coordination and endurance.
-excellent mumble chatter today from the PAX especially related to dignity of skipping and then again during the Pelvic Thrust.
-Hopper lives up to his name, taking the lead in many of the dynamic work exercises.

Announcements:

-WALKER STRONG t-shirts – last day to order is Sunday.  contact treadmill for your request.  [email protected] or DM on Twitter.    $10 each.  All orders and money need to be in by Sept. 14th.

-The Reaper – Fridays at RBHS, 5:30am. Preblast here: http://f3nation.com/2014/08/26/the-reaper-awaits/

-Still time to HC for GoRuck. Good training opportunity here: http://f3nation.com/2014/08/19/hurricane-hike-10k/

-Mud Run on 10/4. Still time to sign up. Email Smokey at [email protected] if you have a 4-man team. Register here: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/

-Salsaritas for Walker every Friday at 11:45-ish at Hwy 378 location. Tell the cashier F3 and 15% goes to Walker.

Prayers

– Continue prayers for Walker Phillips, our brother Nail Pop and the entire Phillips family #WALKERSTRONG

  • http://www.caringbridge.org/visit/walkerphillips

– Skid marks employers on the loss of family member

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.