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