AO: SnakePit
FNGs: None
COUNT: 9
WARMUP:
BunkBed and Emmy ate some hills for breakfast www.strava.com/activities/9256189923
OPENING PRAYER
THE THANG:
Windy day at White Knoll which made for a pleasant morning. YHC finally got the chance to head back out to Red Bank while traveling all around The Midlands. Always a good time when posting with the PAX of SnakePit. Lots of fun made of the Bigfoot Flag. Too small to be a real shovel! haha
The Motivator X5 IC
Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
Michael Phelps X10 IC
Mosey to gate to the mini stadium
Low Side Plank 1 min
Other Side for 1 min
Low Plank for 1 min
Mosey to grassy island area next to the big stadium
Slo-Mo Squats X10 IC
Lunges X10 each leg OYO
Side Lunges X10 each leg OYO
Oil Derricks X10 each leg OYO
Arnold Fondas X10 Up down, CW and CCW
Fane Jondas X10 Up down, CW and CCW
Flip to other side to repeat the Fondas and Jondas
Mosey to the Knoll behind the football stadium
20 merkins at top then 20 Iron Crosses at bottom of hill then 18 and 18, 16 and 16, so on and so forth. We did this for roughly 15 mins. Poor directions by the Q led some PAX to modify and run down to the first grate and not the second grate at the bottom of the hill. Oops! In Ralphie’s words, ‘following our leaders blindly is how we got here in the first place!’
10 more Merkins OYO then begin mosey (YHC forgot who, but one unfortunate PAX had already done 10, guess they got 10 more! Merkins are good for the soul)
Plank and Planker Omelets in big grass island between road and parking lot
Mosey to the middle of the parking lot on the small islands
Ray Charles X20 IC
American Hammer X20 IC
Mosey back to flag
ANNOUNCEMENTS:
08-05-23 Q School
COT:
Pray for Flea’s father as he undergoes hip surgery. Prayers for all of the PAX and AOs of F3 Nation.
FNGs: None
COUNT: 9
WARMUP:
BunkBed and Emmy ate some hills for breakfast www.strava.com/activities/9256189923
OPENING PRAYER
THE THANG:
Windy day at White Knoll which made for a pleasant morning. YHC finally got the chance to head back out to Red Bank while traveling all around The Midlands. Always a good time when posting with the PAX of SnakePit. Lots of fun made of the Bigfoot Flag. Too small to be a real shovel! haha
The Motivator X5 IC
Arm Circle Song (www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit)
Michael Phelps X10 IC
Mosey to gate to the mini stadium
Low Side Plank 1 min
Other Side for 1 min
Low Plank for 1 min
Mosey to grassy island area next to the big stadium
Slo-Mo Squats X10 IC
Lunges X10 each leg OYO
Side Lunges X10 each leg OYO
Oil Derricks X10 each leg OYO
Arnold Fondas X10 Up down, CW and CCW
Fane Jondas X10 Up down, CW and CCW
Flip to other side to repeat the Fondas and Jondas
Mosey to the Knoll behind the football stadium
20 merkins at top then 20 Iron Crosses at bottom of hill then 18 and 18, 16 and 16, so on and so forth. We did this for roughly 15 mins. Poor directions by the Q led some PAX to modify and run down to the first grate and not the second grate at the bottom of the hill. Oops! In Ralphie’s words, ‘following our leaders blindly is how we got here in the first place!’
10 more Merkins OYO then begin mosey (YHC forgot who, but one unfortunate PAX had already done 10, guess they got 10 more! Merkins are good for the soul)
Plank and Planker Omelets in big grass island between road and parking lot
Mosey to the middle of the parking lot on the small islands
Ray Charles X20 IC
American Hammer X20 IC
Mosey back to flag
ANNOUNCEMENTS:
08-05-23 Q School
COT:
Pray for Flea’s father as he undergoes hip surgery. Prayers for all of the PAX and AOs of F3 Nation.