It was a good morning at The Shank. We worked hard, we encouraged, we celebrated the return of Man Bun, we ensured proper form, among other good F3 things.
The workout was a You vs. You, non-stop block and burpee curcuit with bear crawls, lunges, and broad jumps thrown in for kicks and getbetterment.
Here’s how it went down:
Conditions: 40s
The Thang:
Disclaimer
BOM
Mosey
COP
SSH x 15 IC
Plank Jacks x 10 IC
Merkins x 10 IC
Mt Climbers x 10 IC
Shoulder Taps x 10 IC
Merkins x 10 OMC
Mosey to blockpile & grab one
Chocolate Pudding Super Brown Circuit
-Place blocks midfield
-Start a goal line & travel from goal line to goal line by means that YHC calls: run, bear crawl, lunge, broad jump.
-At each goal line, perform 3 burpees.
-Each time you get to your block at midfield, perform 15 proper form reps of one exercise in this order:
Curls
Press
Squat (butt or scrotum area must touch the block)
BBSU (Feet in Block)
AMRAP until YHC calls time. We did have 2 burpee planes.
Return blocks & head back to the flag
COT & BOM
Devo: Galatians 6:2 “Bear one another’s burdens, and so fulfill the law of Christ”
Prayer Requests:
-Brodie
-Samantha Josephson situation
Announcements:
-Thumb’s Up is candidate for LLS Man of the Year. Give him a dollar.
-4/6: LLS Fundraiser Breakfast at Salsaritas. 7am-10am
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019
-9/7-9/8: BRR