• When: 2018-07-17
  • QIC: Kenwood
  • The PAX: Cowbell, Lego, Bing, Buzzsaw, Gizmo, Big Box, Quack, Man Bun, Cheers, Ponzi, Viper, Kenwood.


Shawshank guys do some fundamentals

Lexington, SC / By / July 17, 2018 /

This week marks my 3rd anniversary of F3.  So this is my first of three Qs for the week, all at the first 3 AOs I went to.  Namely Snakepit (where it all began on Saturday 7/18/15), Shawshank (where I did my first weekday workout), and The Hollow (which I learned about later, was closer to the house, and where I now call “home”).  We had 3 for StrideLite and 3 (I think) for The Rock.  Coon Dog led The Rock but couldn’t make Bootcamp.  Viper, from next door, wiggled his way towards the field we were in kinda doing his on thing.  We had a few minutes at the end so we circled up with him for a few arm exercises.

Weather was good.  Could have been cooler, but no complaints.

1 minute, welcome, no FNGs, disclaimer, prayer, mosey onto the field for a warm-up consisting of…

  • 20 x SSH IC
  • 20 x TTT IC
  • 20 x IW IC
  • 20 x LBAC IC (10 forward, 10 reverse)

Mosey onto the next field, line up, and do a circuit of “fundamental” exercises…

  • 10 x Burpees with 1 x Merkin in the middle, 10 x Morning Woods with 1 x BBSU in the middle, wait on the six, as a team forward lunge 10 steps (towards the road)
  • 9 x Burpees with 2 x Merkins in the middle, 9 x Morning Woods with 2 x BBSUs in the middle, wait on the six, as a team right lunge 10 steps (towards the road)
  • 8 x Burpees with 3 x Merkins in the middle, 8 x Morning Woods with 3 x BBSUs in the middle, wait on the six, as a team left lunge 10 steps (towards the road)
  • 7 x Burpees with 4 x Merkins in the middle, 7 x Morning Woods with 4 x BBSUs in the middle, wait on the six, as a team backwards lunge 6 steps (towards the road)
  • 6 x Burpees with 5 x Merkins in the middle, 6 x Morning Woods with 5 x BBSUs in the middle, wait on the six, as a team forward lunge 10 steps (towards the road)
  • 5 x Burpees with 6 x Merkins in the middle, 5 x Morning Woods with 6 x BBSUs in the middle, wait on the six, as a team right lunge 10 steps (away from the road)
  • 4 x Burpees with 7 x Merkins in the middle, 4 x Morning Woods with 7 x BBSUs in the middle, wait on the six, as a team left lunge 10 steps (away from the road)
  • 3 x Burpees with 8 x Merkins in the middle, 3 x Morning Woods with 8 x BBSUs in the middle, wait on the six, as a team backwards lunge 6 steps (away from the road)
  • 2 x Burpees with 9 x Merkins in the middle, 2 x Morning Woods with 9 x BBSUs in the middle, wait on the six, as a team forward lunge 10 steps then backwards lunge 8 steps (away from the road)
  • 1 x Burpee with 10 x Merkins in the middle, 1 x Morning Wood with 10 x BBSUs in the middle, wait on the six

For those counting… 55 Burpees, 55 Morning Woods, 220 Merkins, 220 BBSUs, 90 Lunges

While doing all this eagle-eyed Cheers saw Viper working his way towards us.  We finished the circuit up near him, so used the remaining minutes doing a few arm exercises with Viper…

  • 15 x Overhead Claps
  • 15 x “Lower Half” Claps (I’m sure there’s a name for it)

We made our way to the flag for the count-o-rama, name-o-rama, announcement, prayer.

Announcements:

Prayers:

  • Gizmo – wife’s uncle, leukemia
  • Cheers – unspoken prayer request
  • Lego – praise for Bray (F3 Stitches), 2 years cancer free
  • Hats off to the guys who did the Carolina Reaper Half.