• When: 06/23/2015
  • QIC: Quest
  • The PAX: Buzzsaw, Hardball, Peachy, Iron Mary, Hoist , Slumlord, SawDust, Cheesesteak, Windex, Implant, Weezy, Five Fingers, Turnbuckle, Lube, GraveDigger, JJ, Banana Boat, Quest


Burpie Block Tour – 6th Stop The Hallow

Conditions: 75 and Clear, not a bad morning for the heat we have had in the past week

Disclaimer & Prayer

Right after prayer head over to open field for COP

SSH – 30 IC
Little Arm Circles – 26 IC Each Way
TTT – 20 IC

1 PAX made a second trip because he liked it so much the 1st time. Great Job Buzzsaw

Head over and get the blocks for all to enjoy
I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
Next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time or 1 of the PAX hit 20 reps

If someone hit the number before time, the rest of the PAX finished up with 10 Burpies

We had 1 hit 20 and we got to finish up about 4 minutes early

We finished up here with 10 minutes to spare so off to the stairs for Calf Raises

Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC

Bunny Hop Indian run back to
Form a line on the breeze way and head to the parking lot
Bunny Hop in a line and the last person run or mosey to the front and keep bunny hopping……

We sill had time so lets head over to the small grass area by the school.

LBC – 25 IC
Flutter Kicks – 26 IC
6″ for 30 sec, rest, 20 sec
Recover

Prayer Requests
Walker and Family
Mayhem is out with a back injury

Announcements
– Crucible – 6/27 Need Volunteers
– GRT & GRL – July 10 & 11
– Sweet Baby O 5K – August 1
– First Friday Fathers will commence June 6 and will be held every first Friday of the month during the Summer. – PreBlast http://f3nation.com/2015/05/30/first-friday-fathers-is-back/
– Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon
– Blue Ridge Relay, September 11-12
– Lexington 5k, 10k, 1/2 marathon in November 2015 – Pre Blast Coming

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