The Thang: 45 degrees
4 faithful pax posted at Strut for YHC’s delayed anniversary Q. It was dark, chilly, wet and featured the introduction of tractor tires & a sledge hammer for a stroll through Seven Oaks Park reminiscent of Maj Pain’s Q on YHC’s first post just over 1 year ago.
Jog to baseball outfield for COP
SSH X 15 IC
Imperial Walker X 15 IC
Mountain Climbers X 15 IC
Merkin X 10 IC
LBC X 20 IC
Plank Jacks X 20 IC
Mosey to center building
People’s Chair x 45 sec
Decline Merkins X 15 oyo
Dips X 25 oyo
People’s Chair x 45 sec
Incline Merkins X15 oyo
Dips X 25 oyo
Mosey to football field
Line up on side line
Bear crawl to the middle of field
Carolina Drydocks X 10 OYO
Leap-frog back
Burpies X 10 OYO
Sprint across & COP
LBC x15 IC
Low plank 30 sec
Flutter kicks X 30 IC
High plank 30 sec
Hello Dolly X 30 IC
Right side plank 30 sec
Leg Raises X 30 IC
Left side plank 30 sec
Mosey to Heart Break Ridge
Sprint up hill
Burpees x 6 OYO
Sprint down
Big Boy sit-ups X 10 OYO
Repeat 3 x, reduced Burpees 2 ea/time, increase big boy sit-ups 5 ea/time
last rep should be up burpees X 2, down big boy sit-ups X 20
Mosey to the parking lot area & pick up cinder blocks – TIRE DRILLS!
1 pax flips tire for 20 yds as other pax curls w/blocks until all have flipped tire
1 pax hits tire w/sledge hammer for 30 sedonds as other pax squat w/blocks
1 pax does in & out hop over 10 X as other pax plank
All pax p/u tire – military press X 10 IC
Return blocks & tires
Pick up bricks for Pebbles brick o rama
Final exercise in honor of YHC 1st post just over 1 year ago led by Maj Pain – over head arm claps 30 X IC
Great workout & fellowship by the 4 faithful Stut pax! Numbers are low, spirits are high, and workouts are great. If you haven’t visited the Lake Murray Mothership in awhile, come back & see her. Expansion has the pax numbers down to where we only need one hand to tally up the numbers, especially on Saturdays. It’s a great AO with plenty of options; no we do not have artificial turf, IT’S REAL GRASS, DIRT & MUD!
3 pax posted at Chick Fil A on Harbison for coffeteria afterwards.
Prayer Request
Pajanimal continues to suffer from back issues. Please be in prayer for his recovery.
Jeremy, Fiji’s son, is suffering a relapse of with Graves’ Eye Disease
Stones, kidney stone will be blasted this coming Tuesday.
Announcements
Order your F3LM shirts. Last day to order is October 25. (Yes, that’s today! Christmas will be here before you know it!)
NEW SATURDAY STRUT TIME: 0630,
NEW FALL FUEL CHALLENGE: Pre-blast http://f3nation.com/2014/10/24/fall-fuel-challenge/
November 8, 2014: Governor’s Cup & Savannah Rock n Roll Marathon
March 20-21, 2015: Palmetto 200 Relay (Sign-ups are open. Contact Mungo.)