***posted for Brainiac***
When: 9/3/17
QIC: Brainiac
The PAX: Ebert, Honey Bun, Emmy, Brainiac
Conditions: 58 degrees, 94% humidity. Beautiful!!!
“Disclaimer”
BOM
YHC has been to Python several times now and decided it was his time to Q one of these workouts. Staying up late watching football was probably not the best idea. Getting out of the fartsack was extremely difficult. YHC pulled in to the parking lot screaming “1 minute” while driving past the PAX. They looked “eager” to get started and made sure to let YHC know that he was running late. That said I think the PAX got their money’s worth. It is a free workout after all!
COP
TTT x 15 IC
SSH X 15 OYO
IW X 15 IC
OHC X 15 IC
The Thang
1 minute of exercise and 30 seconds of rest between each exercise.
-Deadlift
-Merkins
-High pulls RIGHT arm
-American Hammers
-High pull LEFT arm
-Swings
-Burpees
-Halos (30 seconds one way then switch)
-Figure 8’s (30 seconds one way then switch)
-Goblet squats
-Around the world (30 seconds one way then switch)
-Tricep extension RIGHT arm
-Tricep extension LEFT arm
-Bent-over row RIGHT
-Bent-over row LEFT
-Windmill RIGHT
-Windmill LEFT
-Plank
COT and BOM
Announcements
9/11: 5K Run for the Troops @ Cayce Amphitheater:
https://runsignup.com/Race/SC/WestColumbia/RunForOurTroops4
9/15: Tunnels to Towers
9/16: Smokehouse Fundraising Event
10/14: 5K at Saluda Shoals to benefit Daybreak Crisis Ministry
10/21: OEW Capitol Tour – 20mi Ruck thru Columbia:
https://www.eventbrite.com/e/capital-tour-2017-columbia-sc-tickets-32076960051?aff=efbeventtix
11/03-04: GORUCK Columbia Tough and Light
https://www.goruck.com/tough-challenge-columbia-sc-11-03-2017-21-00-11674/
https://www.goruck.com/light-challenge-columbia-sc-11-04-2017-14-00-11670/
11/11: John Flanagan Memorial 10K
https://lexingtonhalf.com/pages/race-10k.php
F3 IS ON THE MOVE- STAY TUNED FOR MORE DETAILS
Prayer Request
Honey Buns M
6 Foot Under, his BIL and brother
Katniss’ family and M’s family
Emmy’s family, SIL healing
Houston