• When: 12/13/14
  • QIC: Napalm
  • The PAX: Crab Legs, Nomaha, FNG-Plaque (Allen Funess), Snowden, JoePa, Shovel, Big Bertha, FNG-TP (Michael McKie), Pale Rider, Smalls, FNG-Bondo (Bill Manly), FNG- Housewife (Brett George), Lego, Pontif, Hot Stuff, Tater Tread, FNG- Glow Stick (Ben Frye), Pee Wee, Scat, Noonan, Queenie, Chinstrap, Pac, Gypsie, Napalm


Week Two – Success

Week two of F3 North Augusta was a huge success.  25 pax including 5 FNG’s posted to get better and continue the progress made during the first week.  Actually longer for some early adopters.

Conditions: 37 degrees and crystal clear

The Thang:

Welcome and disclaimer

Mosey to grass area
  • Windmill x 20 IC (in cadence)
  • Through the tunnel x 20 IC
  • Imperial walkers x 20 IC
Mosey to grass area
  • Merkins x 20 IC
  • LBC x 20 IC
  • Mountain climbers x 20 IC
  • Flutter kicks x 20 IC
Double applesauce Indian run
Tennis court – partner up
Partner 1 run, partner 2 work
  • Shuttle run, Merkins
  • Shuttle run every other line, flutter kicks
  • Karaoke, ankle touch squats
  • Butt kicks, LBC
  • High knees, wall sit
  • Bear crawls, Burpees (Crowd pleaser)
  • Inch worm Merkins, balls to the wall
Mosey to circle planter
  • Dips X 20 IC
  • Step ups x 20 ea. leg
  • Plank walk
Mosey to big field, partner 1 one side, partner 2 other side.
All plank while first person on each side runs diagonal to opposite corner.
Second pax leaves once previous runner arrives at corner
All pax run
Plank-o-Rama until complete
Mosey to end for Mary
  • LBC – keep feet off of ground X 20 IC
  • 6 inches – protractor
  • Boat and canoe
  • Russian (freedom) twists x 23 IC

COT and BOM

Moleskin:

  • Outstanding group of men that have created the nucleus of what is becoming another great F3 location.
  • T-claps to Crab Legs for coming out after being sick much of the week and not giving in to the fartsack.
  •  Mumblechatter was great up to the point when Bear crawls and burpees were called on the tennis court.  Also when step-ups were given for the super high planter.

Announcements:
-Twitter is the official social media outlet of F3. Get on it and tweet and/or retweet often.
-Tues/Thurs bootcamps at Riverview Park will start promptly at 5:30; Saturday bootcamps at 7:00

Name Chain: 

  • Alan Furness – Dentist – Cavity – Plaque
  • Mikie McKie – works at Kimberly Clark – makes Toilet Paper – TP
  • Bill Manly – Owns body shop – Bender (liked the name) – Bondo
  • Brett George – something something – Housewife
  • Ben Frey – works at Vogtle Nuclear Energy Plant – Glowstick

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.