• When: 10/01/14
  • QIC: MALFUNCTION JUNCTION
  • The PAX: BOB THE BUILDER, TREADMILL, SLIM-JIM, MALFUNCTION JUNCTION


SQUATS?? WE DON’T NEED NO (MORE) STINKIN’ SQUATS!

CONDITIONS:NICE

4 PAX CAME OUT TO SWING THE KB IN THE LAKE MURRAY GLOOM.

DISCLAIMER: YHC

THE THANG:
MOSET TO ANT ISLAND
30-SSH
30-ARM CIRCLES
20-MERKINS
30-FLUTTER KICKS

KB 30 SEC INTERVALS CIRCUIT:
SQUAT CLEAN
SWING
LUNGES
DEADLIFTS
SHOULDER PRESSES
CHEST PRESS

PLANK-O-RAMA
26-NAPALMS
30-SQUATS

RINSE & REPEAT X 3

30-IMPERIAL WALKERS

MOSEY TO PARKING LOT

MUMBLECHATTER: GREAT F2 DUE TO SMALL NUMBER OF PAX. MUMBLECHATTER INCREASED DUE TO YHC HAVING BACK-TO-BACK SQUATS LINED UP. PAX PUSHED THROUGH STRONG THOUGH. GREAT WORKOUT BY ALL.

MOLESKIN:

COT: Count-o-rama, Name-o-rama, NO FNG’S

ANNOUNCEMENTS/PRAYER REQUESTS:
-Anyone interested in running a Lexington Half Marathon get up with Ken Doll. https://www.lexingtonhalf.com/pages/halfMarathon.php Run Hard is also putting on the “Warm A Heart PattyPacks” 5K

-Mud Run this Saturday!!!!

-October 9th: GORUCK Gear Night at Half Moon Outfitters – DISCOUNTS WILL BE AVAILABLE http://f3nation.com/2014/09/11/goruck-gear-night-109-at-half-moon-outfitters/

-October 11th: Columbia & Lake Murray GORUCK Simulation http://f3nation.com/2014/09/19/columbia-lake-murray-goruck-simulation/ HC Here: https://www.surveymonkey.com/s/G8FGT2K

-October 11th: If you aren’t going to the GoRuck SIM then F3Columbia and F3Florence are partnering to launch F3Sumter. Go there and support expansion!

-Lexington AO’s will converage on Saturday at Graveyard at 7:00 a.m. with No Help as the Q.
All BIRCH AO’s will converage at Foxhole (Dutch Fork High School) at 6:15 a.m.

-Continued prayer for Walker and family.

-Continued prayer for Pajanimal to recover soon. On DL with back issues.

BOM

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