• When: 2017-12-19
  • QIC: Dunphy
  • The PAX: CoonDog, Elmers, CowBell, Doodah, Bing, Dunphy

A Relaxed Day at the Shank



Overhead Claps 20 IC
Imperial Walkers 20 IC
LBA 10 IC forward 10 backwards


Partner Up

TEAM CORE, ARMS & Shoulders WO

Team 100 Overhead BLOCK Triceps
Partner 1 – Block Triceps
Partner 2 – Flutter Kicks 20 IC (4 count) Once complete, swap, until 100 block triceps completed.

Team 200 Shoulder Press
Partner 1 – Shoulder Press
Partner 2 – Mountain Climbers 20 IC (4 count) Once complete, swap, until 200 Shoulder Presses completed.

Team 300 Curls for the Girls
Partner 1 – Curls for the Girls
Partner 2 – Squats 20 (single count) Once complete, swap, until 300 Curls completed.

Team 100 BLOCK Burpees
Partner 1 – Burpees
Partner 2 – BBSU 10 (single count) Once complete, swap, until 100 Burpees completed.

As far as the Shank pax got. So we missed out on the following:

Team 100 Hydraulics
Partner 1 – Hydraulics
Partner 2 – Monkey Humpers 10 (single count) Once complete, swap, until 100 Hydraulics completed

Team 300 LBCs
Partner 1 – LBCs
Partner 2 – Merkin Roll to marker/block and then mosey back. Swap.

AC/DC Finale Tribute- To the Tunes of “BIG BALLS”

Imperial Walkers
Do a Burpee when the word “BALLS” came on
Just do Burpees until the song ends basically.

6 Pax did the harder thing and posted for a non-running WO with YHC. A few admittedly fartsacked. Elmer’s had to make an “entrance” 11 minutes after starting, looking for the pax at the sandbox but found none. Elmers Factoid with no answer and still unknown, which is more valuable Beatles memorabilia or Star Wars memorabilia? We will never know. Doodah factoid – Outed to the pax his crush for the new Wonder Woman, borderline obsession. Lot of chatter which was good because the WO sucked. We did not complete the planned wenkie due to the late start but a we did get better.

Christmas Traveling

-12/30 Cottonmouth. Preblast: https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
-1/1 New Year’s Day Convergence. Preblast: https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
-1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/