The past year has been a whirlwind in so many ways. A year ago I was a newish father who had lived here only a couple of years with not many friends in the area and no motivation to workout. My excuses included not having enough time or a crazy work schedule when in reality it was laziness and a lack of purpose. That’s when Dracula invited me to F3. I had heard about this years ago when living in Charlotte and even attended one boot camp but never got an F3 name or went back. This time was different, it’s been nice having a group of guys to get better with. Thank you all for showing up on Tuesday to have some fun!
Fun (adjective): providing entertainment, amusement, or enjoyment
I was reminded by Fool’s Gold shortly after the boot camp of what the definition of fun was and that Tuesday morning was not that. Ha! Too bad! For those of you that weren’t there we enjoyed the highlights of each of YHCs Qs over the last year.
Disclaimer and Conditions
As always F3, Richland County, nor YHC are liable for any injuries. Do what you can do! The gloom was a normal SC summer morning, low 70s and humid.
Warmups
- Little Arm Circles x 10 IC (forward and backwards)
- Mosey to bottom of hill from parking lot
- Overhead Arm Claps x 10 IC
- Mosey up Bird Rd to first entrance
- Through the Tunnel x 10 IC
- Mosey up to gravel parking lot beside playground
- Side Straddle Hop x 25 IC
The Thang
- 10 Deadlifts
- 10 Rows
- 10 Curls
- 10 Squats (with block)
- 10 Overhead Presses
- 10 Lunges
- 10 Burpees
- 20 Squats
- 30 Mountain Climbers (each leg counts)
- 40 Lunges (walking towards the next light pole)
- 50 Jumping Jacks
- 20 Squats
- 20 Mountain Climbers
- 20 Merkins
- 20 Flutter Kicks
- 20 American Hammers
Bear Crawl Block Drag across parking lot and back.
- 10 Man Makers
- 25 Block Swings
- 25 Rows
- 25 Hand Release Merkins
- 10 Merkins
- 20 Squats
- 30 Mountain Climbers
1 BBSU-4 Chest Presses, 2 BBSU-8 Chest Presses, 3 BBSU-12 Chest Presses…………10 BBSU-40 Chest Presses
- 20 Little Baby Crunches
- 20 Iron Cross
- 20 Jump Squat
- 20 Tricep Extensions
- 20 Merkins
- 20 Block Swings
- 20 Burpees
- 20 Mountain Climbers
COT/Announcements
- Convergence on Saturday 8/8 at Strut for their 7 year anniversary.
- 9/11 event on 9/26…Arrears, Moose, Soccer Mom, and YHC attending. If more are interested you are welcome to form another team or join one that doesn’t already have 4 PAX.
