Today was a pretty nice day, weather-wise. In fact it got a little warm during SL and BC – so layers were being shed all morning. Stalker even got down to his undies between SL and BC. Glad we do this stuff in the cover of dark! 3 for SL, 4 for BC. Here’s what happened…
Weather: very clear, about 50 degrees, got warm fast
Music: STEVE-FM
One minute warning, intro, disclaimer, prayer, mosey to the other side of the parking lot and triangle up for the warmup (with 3 people on the perimeter we didn’t have enough to circle up, or even square up).
- 20x SSHs
- 20x IWs
- 20x LBCs
- 20x AIRSQUATs
Mosey to the blocks, grab a block, go to the open area near the school and partner up for the workout…
Round 1 – Partner A performs “two block” exercises while Partner B runs to the first cone, does 1 BURPEE, continues to the second cone, turns around, runs back to the first cone, does 1 BURPEE, and runs back. FLAPJACK until these amount of team reps were completed:
- 80x BLOCK MERKINs (left hand on ground while right on block, merkin, both hands on blocks, merkin, left hand on block while right on ground, merkin, keep going back-n-forth)
- 160x BLOCK SHRUGs
- 240x BLOCK DIPs
Round 2 – Partner A performs “one block” exercises while Partner B carries one block to the second cone and back, alternating shoulders to and from. FLAPJACK until these amount of team reps were completed:
- 60x BLOCK THRUSTERs
- 120x CFTGs
- 180x BENT OVER ROWs
Round 3 – Partner A performs “zero block” exercises while Partner B FARMER CARRIES two blocks to the second cone and back. FLAPJACK until these amount of team reps were completed:
- 40x BURPEEs
- 80x LBCs
- 120x AIR SQUATs
With this completed we returned blocks to pile, via overhead carry. We finished up with:
- 60x CURB CALF RAISEs
- ~30 seconds of AL GORE (we couldn’t waste the extra time)
The guys killed the workout today – hopefully everyone got their money’s worth.
COUNT-O-RAMA, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER.
-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/6 Harbison 50K
-1/27 GrowRuck Weekend