6 pax decided to take the #DRP and roll out of the sack despite the wet forecast. The showers held off until the very end and here’s what we did with our 45 minutes.
Weather – 46*
Disclaimer & Prayer
The Thang
Mosey to the loading dock lot
COP (All IC unless noted)
- SSH x25
- TTT x10
- LBAC x10(f), x10(b), OH Claps x10, Dirty Birds x10, OH Claps x10, LBAC x10(b), x10(f)
- Squats x10
Everyone grab a pair of bricks & return to the loading dock lot
All IC
- Curls for the girls x20
- Tricep extensions x20
- Shoulder press x20
- Curls for the girls x15
- Tricep extensions x15
- Shoulder press x15
- Curls for the girls x10
- Tricep extensions x10
- Shoulder press x10
- Curls for the girls x5
- Tricep extensions x5
- Shoulder press x5
Put your bricks away and mosey to the light pole in the loading dock lot
1st pole – 5 burpees, sprint to 2nd pole
2nd pole – 5 burpees, sprint to 3rd pole
3rd pole – 5 burpees, sprint to roundabout
Pick one of 8 trees in the roundabout and line up in front of your tree (Actual roundabout size is not reflective when using Google Maps to plan)
Rd 1 – all pax plank, 1 pax sprints around the roundabout and gets back in line. R&R until all pax sprint.
Rd 2 – all pax Al Gore, 1 pax sprints around the roundabout and gets back in line. R&R until all pax sprint.
Rd 3 – at your tree, 5 squats, lunge to the next tree, 5 squats. R&R until back at your start
Mosey over to the outer loop in front of the school
Rd 1 – 4 light pole suicide, plank for the 6 (nothing like an old fashioned 4 pole, 100+ yard suicide)
Rd 2 – 10 squats, Wojo to the 2nd pole. 10 squats, Wojo to the 3rd pole. 10 squats, Wojo to the 4th pole, 10 squats. Sprint back to the start
Rd 3 – 10 smurf jacks, sprint backwards to the 2nd pole. 10 smurf jacks, sprint backwards to the 3rd pole. 10 smurf jacks, sprint backwards to the 4th pole. Sprint back to the start
Rd 4 – lunge to the 2nd pole, broad jump back to the 1st pole
Mosey back over to the roundabout and line back up with your tree
- Ring of Fire – Everyone hold plank & 1st pax does 10 merkins. On to the 2nd, then 3rd, etc. (2 rounds)
COT
BOM
Announcements
- 12/14 – Q school with Mac at Surge
- 12/15 – Christmas Party – https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
12/30 – Cottonmouth – https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
1/1 – New Year’s Day Convergence – https://www.f3midlands.com/lexington-sc/preblast-new-years-day-convergence
1/6 – Saluda Launch – https://www.f3midlands.com/other/preblast-f3-saluda-launch
1/26-28 – GrowRuck Weekend – http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
3/23-24 – Palmetto 200
9/7-8 – Blue Ridge Relay
Prayer Requests
- Scotch’s grandmother passed away