14 Pax including 3 FNG, Post to F-3 Saluda for Week 5 and a Snotwoggler Block Buster workout. Great group of men working hard and building a new AO. Thanks to the men from F3 Smokehouse and Iron Mary for posting and supporting the launch efforts.
Weather 30, and clear.
The Thang:
Grab a block and mosey to field to cirlce up:
SSH x 20 IC
Merkins x 10 IC
TTT x 20 IC
Merkins x 9 IC
IW x 20 IC
Merkins x 8 IC
LBAC x 20 IC
Merkins x 8 IC
Squats x 20 IC
Merkins x 6 IC
LBC x 20 IC
Merkins x 5 IC
Merkins x 4 IC
Merkins x 3 IC
Merkins x 2 IC
Merkins x 1 IC
Block Buster
Merkins x 10
Curls x 10
Press x 10
Tricep Extension x 10
Combine each to a 16 count exercise x 10
4 Corners w/Block:
Lunge short side of field, 20 Merkins
Mossey far corner, 20 Merkins
Lunge across the field, 20 Merkins
Mossey to start, 20 Merkins
Tripple Team
Partner 1 goes to the far side, on go,
Partner 1 does squats, Partner 2 fireman caries 2 blocks to partner 1 Partner 3 does block merkins
Team relays until completing 300 squats and 300 curls
Repeat with swapping for curls and lunges.
Pain Train w/Block
Run to 1st Tree 10 merkins, return to start 5 Burpies
Run to 1st Tree, 10 merkins, run to second tree 10 squats, back to first treen 10 merkins, return to start 5 burpies
Continue to each tree for a Total of 4 laps
COT
Namarama
BOM
Prayers: Polecat, Pullout (Mom), Ms. Shorter
Devo : Proverbs 27:17 Iron Sharpens Iron. If your not being sharped by other men of integrity then you are being dulled by others,
Coffeteria at Punks!