• When: 2017-09-21
  • QIC: Hoist
  • The PAX: Hoboken, Honeybun, Chinstrap, Ichirus, Steamer, Katnis, TriDelta, Kukoch, Ebert, Harp, Kid Sister, 6 ft under, Hobby Lobby, Oscar, Brainiac, Emmy

Beep this workout

I am going to steal this line from a Hoboken tweet earlier today.   i am not sure how everyone liked me workout today but there sure was a lot of beep this and beep that.

This is my third run at this one.  Hollow and the Shank have liked it too.  As i am typing this 8 hours later (Yes i am a loser), my legs are still shot.   I am sure the studs of the Snakepit aren’t feeling a thing though.

Thanks for indulging YHC in my circuit beep workout.

Conditions: 67 degrees, 98% humidity

The Thang:


Mosey down the stairs to the track field

SSS x 15 IC
Merkins x 10 IC
TTT x 15 IC
Squats x 15 IC

The circuit


5 stations are setup and the pax stay in each station until they cannot complete the reps within the designated time limit of 30 seconds.  When you fail to complete the reps in the time limit, then you move to the next station.   When you fail the 5th station then you move back to the first station and start over again.

Station 1 – 15 Hand release merkins
Station 2 – 15 Jump squats
Station 3 – 8 Burpees
Station 4 – 15 Bigboy situps
Station 5 – 60 yd run

The circuit lasts for 35 minutes.  Since all Snakepit pax have great cardio, they were pulled off the 60 yd runs the last 5 minutes to finish the workout with merkins.

Mosey back to the flag


Prayer Requests:
-Honeybun’s wife and her back surgery
-Praise Ichirus’s Aunt does not have cancer when doctors thought she might
-Karn’s family with baby in NICU

-Whiskers for Wheels
-P200 registration is on. Form or find a team. Say What is the QIC
-Red October, New AO launches: https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
10/3 – New Providence Elem
10/5 – Deerfield Elem
10/10 – Rocky Creek Elem
-11/11 – John Flanagan Memorial 10K
-12/15 – F3/FiA Christmas Party