Conditions: 42 degrees, cold, wet
Pledge of Allegiance
BOM
Disclaimer
YHC had signed up to Q next week, but had been contacted to switch days not once but 2 times. YHC gladly obliged to help accommodate future beatdowns. YHC woke up this morning and saw it was cold and rainy and wondered who would come join the fun. Happily 2 other PAX beat the fartsack and joined YHC for a complete body work out. Great work today men!! We all learned together that 25 monkey humpers IC will bring the pain.
COP
Grab a block and mosey to the first awning. Set block down to use a later time and place.
-TTT X 20 IC
-LBAC 10 F/B IC
-10 Merkins
-IW X 20 IC
-OHC X 20 IC
-10 Merkins
-SSH X 20
-Windmill X 20 IC
-10 Merkins
The Thang
Grab block and mosey back to the awning. Covered area is an upside down “T” shape. The bottom of the “T” is at the school doors. PAX start at corner #1 perform a exercise then BEAR CRAWL towards the bottom of the “T” complete the next exercise turn and BUNNY HOP to corner #2 do a exercise there and DUCK WALK back to #1. This will be done until YHC calls time
“#1”-
- Colt 45s,
- OH Press x 25
- Tricep extension X 25
- Bent over rows X 15 each arm
“Doors” –
- Alphabet (all caps)
- Flutter kicks X 25 (4 count)
- E2K (R ankle over L knee, bring L elbow to R knee. Switch. X 25 Each leg)
- BBSU x 30
“#2”-
- Copperhead squats X 25
- 180 jump squats X 25
- Sumo squats X 25
- Monkey humpers X 25 IC- this is A LOT of monkey humpers!!
-Ascending testicles 15-45-BTW 10 derkins in between each
-People’s Chair (wall sits) hold while person beside you does 5 burpees
-Dirty Hook up (4 count) “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)
COT and BOM
Announcements
-10/15 F3/FiA Christmas party https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-10/30 Cottonmouth https://www.f3midlands.com/lake-murray-sc/preblast-the-cottonmouth-little-mountain-edition-december-30-2017
1/26-28/18 GrowRuck http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
Prayer Request
Snake Handler and his mother
Blindside and his family
Unspoken