• When: 2021-08-12
  • QIC: Shredder
  • The PAX: Weedeater, Shredder, Convoy, Fiji, Gilligan, Smokey, Enos, HallPass, and YHC


F3LM Region Wide Q Time

Environmental Readings:  73 degrees; 94% humidity, real feel 73 degrees.  Overall pleasant considering its August in South Carolina.

9 PAX gather round ye ‘old Strut SF this morning for a little work with the hopes of leaving the AO a little better physically and mentally then they were when they arrived.  Here is the story of those goings on.

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But first a little music to enjoy as you read.  As YHC is quite excited to get back and see some live music, in particular this guy, who will be at The Senate here in Columbia next month, here is Mammoth WVH – with Don’t Back Down.

Call me Socrates.  Some time ago—never mind how long precisely, it was decided that F3LakeMurray (hereinafter” F3LM”) would have a region wide Q once a month.  Each month one of F3LM’s AOs would devise a plan so devious that all PAX would moan and begroan for the full 45 minutes of the workout.  This month’s honor went to our beloved AO – Strut.  Strut hierarchy mulled the options and went with a plan devised by Shredder.  Having experienced this plan recently, Fools Gold aptly named it “Shredder’s Revenge.”

Side note – YHC pushed a plan which in hindsight, was far more accommodating.  That plan was to eat ice cream for 45 minutes.  Said plan didn’t bode well and was passed.

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After a quick COP of:

  • Running in place
  • High knees, and
  • FlashDance

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then the PAX made there way over to the area known formerly as the tennis courts for:

The Main Thang:

Reverse Insanity Ladder aka “Shredder’s Revenge”

  • 15 High plank shoulder taps (2 count)
  • Lunge walk 25yd down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • Run down and back 25yds

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • Run down and Back
  • 15 High plank shoulder touch
  • 16 Merkin

 

  • 17 Big Boys
  • 18 4 Count Flutters
  • Bear crawl down jog back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • High skip down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • Run down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • 21 TT’s
  • Side step down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • 21 TT’s
  • 22 Alt V Ups
  • Karaoke down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • 21 TT’s
  • 22 Alt V Ups
  • 23 LBC’s
  • Run down and back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • 21 TT’s
  • 22 Alt V Ups
  • 23 LBC’s
  • 24 overhead claps
  • Broad jump down jog back

 

  • 15 High plank shoulder touch
  • 16 Merkins
  • 17 Big Boys
  • 18 4 Count Flutters
  • 19 squats
  • 20 SS Hops
  • 21 TT’s
  • 22 Alt V Ups
  • 23 LBC’s
  • 24 overhead claps
  • 25 raise the roofs
  • Run down and back.

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We all got as far as we could into the above, until time was called, and we all made our way back to the SF for some light stretching.

COT, BOM, and closing prayer.

Naked Moleskin:  Good time this morning and some work was done.  Shredder provided some tunes for the enjoyment of the PAX and we all worked through the 45 minutes.

30 minutes before bootcamp, 6 PAX gathered for F3RockPile as Shredder led the group through a discussion on doing and being.

Praises and Prayer Requests:

  • Continued praises and prayers for Slim Jim
  • HallPass’s mom
  • WeedEater’s father-in-law
  • No Show
  • LizardMan – as he fights fires in Montana

Announcements:

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