YHC has a collection of ridiculous workouts, but CLAM DIP SODA was so popular last time, he decided to bring it back today. This crowd pleasing Workout was, ahem, “designed” to hit all body parts. In theory it sounds great, but in execution, not so much. Either way, it burns a lot of calories, gets the mumblechatter and 2nd F going, and even incorporates the 3rd with the PAX praying for the 45 minutes to end. Now that’s what we call a successful day at F3. Read below on the details.
Conditions: upper 50’s, clear, Field conditions with sprinklers going gave credence to the AO nickname of Swampshank
Prayer/Disclaimer
SSH x 15 IC
TTT x 15 IC
LBAC x 10 each way IC
Grab a block from the block pile and line up on the goal line.
CLAM DIP SODA workout:
C: Curls x 50 OC
L: Lunge with block x 50 (25 each leg) to mid field; Leave block, Bear Crawl back to goal line ~50 yards.
A: AB work out (LBC x 50 OC; Flutter kicks x 25 IC; American Hammer x 25 Two count)
M: Merkins: Bear Crawl back to blocks; Regular Merkins x 50 OC
D: Decline Merkins on block x 50 OC
I: Incline Merkins on block x 50 OC; Bear Crawl back to goal line
P: Plank jacks x 50 IC
S: Squats x 50 OC; Bear Crawl back to blocks
O: Overhead press x 50 OC; mosey to metal benches on sideline
D: Dips x 50 OC on benches; mosey back to blocks
A: AB work out (LBC x 50 OC; Flutter kicks x 25 IC; American Hammer x 25 Two count)
Take blocks to center of field; circle up
Each PAX takes their turn doing 10
Overhead presses. When you are not conducting OH presses, you are holding your block above your head while waiting on the rotation to be completed.
Once completed, we do the same rotation except this time each PAX does 10 Merkins while the other PAX are planking on Blocks.
Put up blocks and return to the shelter:
Time filler exercises at Shelter:
Dips x 25
Step ups: 10 x each leg
1 minute of LBC’s
COT/BOM
Announcements:
-4/27 3rd F 5K; Convergence at Hollow at 6am for double down
-5/5: F3 Dad’s Camp tickets go on sale
-5/6: Lexington Town Council meeting at 6:30pm
-24/7 Run beginning May 13; still looking for buddy runners
-Lego has a free bib for the Carolina Reaper if interested
-Q sheet for Shawshank, sign up for an open spot
Prayers:
-Ponzi’s M had a death in her family
-Continued prayers for Cornhole who was hit by a car while riding his bike
-Co-worker of Cheers who is dealing with a lot of concerns from this past week
-Marriages and families
-Injured PAX