Almost 0.0

  • Workout Date - 08/03/2017
  • Q In Charge - Iceman
  • The PAX - Kindergarten Cop, Footloose, Kipper, Rolodex, Baby Groot, Spandex, Hacksaw, Mrs Doubtfire, House, Beggin' Strips, KiloWatt (WD), Mr Head, WaxOn, Courtesy Flush, Iceman
  • AO - The Station

15 Men planted the shovel flag at #TheStation.  YHC was coming off of 10 days of vacation so thought I’d mix it up with less running than normal.

Warmup
SSH x25
Merkins x10
Squats x20
American Hammers x20

Mosey to the Church where everyone grabs a cinder block (and we use one extra)
One man farmers carries 2 cb’s down and back
Everyone else does the called exercise.
We rotated through 5 exercises
Curls
Shoulder press
Squats
Merkins
Flutters
Once everyone had carried the cb’s we went through it again, this time with 2 guys doing Farmers carries

As we headed back to the AO via Jason St, we lined up for an Indian Run, with a twist. Everyone lunge walked except the last man, who moseyed to the front. We stopped just past the intersection of Jason and Cannon for descending Curb Crawls. Start with 5 derkins, bear crawl across the street, 4 derkins working our way down to 1.

Mosey on to the paved circle for 5MOM
LBC 3.0 x10
Dollys x 10
Dollys @ 45* x10
One leg flutters x10 (ea leg)
Plank for 1min

BOM/COT

Naked Moleskine:

Great to be back in the gloom. Good to see old and new faces at The Station.

Announcements
– F3Dads this Sat (8/5) at Legacy Park. Workout starts at 0800. All kids welcome
– F3Give2Give. This is the fundraising effort to support future LEAP’s. Please consider giving. Here’s the link goo.gl/nZfnJo
– F3Laurens launches on 8/12

Prayers
– AJ’s g’mother
– Cockroach
– Snowden’s mom

See ya in the gloom….

Ice

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