Temps 30s COLD
Disclaimer
Prayer
COP
Overhead Claps 20 IC
Imperial Walkers 20 IC
TTT 20 IC
LBA 10 IC forward 10 backwards
Go to BLOCK PILE
Partner Up
TEAM CORE, ARMS & Shoulders WO
Team 100 Overhead BLOCK Triceps
Partner 1 – Block Triceps
Partner 2 – Flutter Kicks 20 IC (4 count) Once complete, swap, until 100 block triceps completed.
Team 200 Shoulder Press
Partner 1 – Shoulder Press
Partner 2 – Mountain Climbers 20 IC (4 count) Once complete, swap, until 200 Shoulder Presses completed.
Team 300 Curls for the Girls
Partner 1 – Curls for the Girls
Partner 2 – Squats 20 (single count) Once complete, swap, until 300 Curls completed.
Team 100 BLOCK Burpees
Partner 1 – Burpees
Partner 2 – BBSU 10 (single count) Once complete, swap, until 100 Burpees completed.
Team 100 Hydraulics
Partner 1 – Hydraulics
Partner 2 – Monkey Humpers 10 (single count) Once complete, swap, until 100 Hydraulics completed
Team 300 LBCs
Partner 1 – LBCs
Partner 2 – Merkin Roll to marker/block and then mosey back. Swap.
AC/DC Finale Tribute- To the Tunes of “BIG BALLS”
Imperial Walkers
Do a Burpee when the word “BALLS” came on
Just do Burpees until the song ends basically.
The Pax did the harder thing and posted for an hour CAT WO after a late night. Some of the pax enjoyed the F3 fellowship at the Christmas party the night before, some more than others. A strong 12 showed up for this chilly morning. YHC had to make sure to keep the pax warm. Strong work by all. Meter lost that loving feeling for YHC. He will recover that Asian love in a week. Balls song always a crowd pleaser. All the pax failed sobriety test after Merkin Roll. Strong group at CAT. Great accountability among these men. Hope to see these men in the GROW RUCK.
Prayers:
Marriages
Argyle Coworker W/ cancer
Tinkle 2.0
ANNOUNCEMENTS:
-12/30 Cottonmouth. Preblast: https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
-1/1 New Year’s Day Convergence. Preblast: https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
-1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
BOM
Pledge of Allegiance
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