• When: 3/19/2015
  • QIC: Quest
  • The PAX: Quisenberry, Boo, Mariana, Higgins (Respect), Cheech, Wapner, Muggy Tape, TreadMill, Pepto, Quest


Last stop for the Shoulder Tour

Love seeing the growing numbers at Turning Point as this place ain’t no joke. Big Hill’s, lots of options, Strong Q’s even the VQ’s are top notch. 10 PAX gathered together to get a little shoulder and calve sculpting in today.

COP
SSH – 25 IC
Carolina Dry Docks – 15 IC
TTT – 25 IC
Carolina Dry Docks – 15 IC
Arm Circles – 25 IC
Carolina Dry Docks – 15 IC
LBC – 50 IC
Carolina Dry Docks – 15 IC
Monkey Humpers – 20 IC

Head to steps for calf raises
Straight – 15 IC
Heels out – 15 IC
Heels in – 15 IC

1 Lap Around Track

Line up on the Goal Line
Bear Crawl to First Cone
Duck Walk to 2nd cone
Reverse Bear Crawl to next Cone
Side Plank Walk to last cone

Head over to brick Pile and grab 2 bricks
Shoulder Press – 25 IC
Side Raises – 15 IC
Front Raises – 15 IC
Reverse Fly’s – 15 IC

21’s
7 curls from bottom to 1/2 way
7 Curls from 1/2 was to top
7 Full Curls

Shoulder Press – 20 IC
Side Raises – 10 IC
Front Raises – 10 IC
Reverse Fly’s – 10 IC

7 curls from bottom to 1/2 way
7 Curls from 1/2 was to top
7 Full Curls

Put Bricks back and head over to the soccer field again
Line up on the Goal Line
Bear Crawl to First Cone
Duck Walk to 2nd cone
Reverse Bear Crawl to next Cone
Side Plank Walk to last cone

Head to steps for calf raises
Straight – 15 IC
Heels out – 15 IC
Heels in – 15 IC

Circle up on Field for Mary
LBC – 25 IC
Imperial Walker – 30 min with last 30 second fast

Announcements:

March 20 and 21: P200 from Columbia to Charleston

April 11: Ultimate Challenge Mud Run. Registration is open. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. YHC will be the F3 Mud Run QIC. Also, No Show has agreed to be our Mud Run Region Q.

May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/

Mud Run, if you aren’t running but want to help, there are lot’s of options to help just ask

Prayer Requests
Cheech – Felicia, single month and primary care giver for her dad that just had a stroke.

Hopper’s mom in ICU, not a good situation so keep both in your prayers

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