Conditions: A clear and cool morning brought eight dedicated PAX to Snakepit. YHC was truly flattered to have CS there on this day to celebrate my three year anniversary in F3. Tinkle though… 🙁 Temp: A pleasant 52 deg F. Shorts & T-shirt weather!
The Thang:
FNG? YES!!!
Disclaimer
Prayer
Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises with the workout.
- Through the Tunnel – 20 In slow cadence – It was supposed to be 15, but the mumblechatter got me rattled & I missed the 15 count.
- Windmill – 15 IC
- Side Straddle Hop – 15 IC
- YHC was supposed to call 3 Burpees between each exercise but didn’t have my Weinke out, so we ended up doing 9 at the end, OYO
Workout: This workout is similar to Tuesday’s workout at The Stand. Inspired by the recent Q by Shades of Grey at Boneyard where we “climbed the mountain” as he called it. YHC took the liberty of modifying it to be multiples of threes to celebrate my three years of fun with F3!
Mosey to the northeast corner of the parking lot.
- Station 1 Abs:
BBSU – 1 Rep
American Hammer – 2 Reps
LBC – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Again, YHC had some trouble with numbers… It’s an odd sequence of threes, but CS was trying to figure it out but really just confused me more than I already was.
Mosey along Platt Springs Road, then down the hill along the power line to the brick buildings there and find a place along the wall to lean against.
- Station 2 – Legs:
Calf Raises – 1 Rep
Monkey Humper – 2 Reps
Squat – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Mosey back to the trail behind the baseball fields, where we slowed down to a walk to avoid any twisted ankles in the uneven terrain. Continue to the middle of the lower practice field.
- Station 3 – Abs:
Boxcutter – 1 Rep
Iron Cross – 2 Reps
Dolly – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Mosey to the block pile and grab a coupon.
- Station 4 – Arms:
Tricep Extension – 1 Rep
Overhead Press – 2 Reps
Curls for the Girls – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Run up the bigboy stairs and continue around the school to the basketball court. Bearcrawl across the basketball court. Continue down the stairs to the soccer practice field.
- Station 5 – More Arm work:
Carolina Dry Dock – 1 Rep
Merkin – 2 Reps
Diamond Merkin – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Only had 8 minutes left so YHC decided it was time to head back to the flag the way we came. Wasn’t time to finish the loop around the school. Had 5 minutes left at the flag so finished up with round robin exercises. HB tried to kill us with 50 flutterkicks claiming he saved us from having CS do 150, which is probably true. The other exercises have slipped this old man’s mind, but we finished off with 3 Burpees.
Count-O-Rama
Name-O-Rama
Announcements:
- P200 …. start training!
- Gauntlet in April
Prayer Requests:
- Family that was burned out last night
- Family in Irmo
- Brainiac
- Kukoc & family
- Farmer & family
FNG – Lynn Cooper, 42 years old, born & raised in Red Bank, works at Michelin, married 21 years, 2 children, ages 20 & 14, referred by Retread. F3 Name: Sidewall
BOM