- Workout Date - 11/01/2014
- Q In Charge - Blue Hawaii
- The PAX - Erector, Itunes, Greg B (Fng-AP which was stupid so at coffateria we renamed him Back Row), Cockroach, Stich, Perry Mason, Map Quest, GURR, Spring Break, Farfenuget, Duffensmirtz, Alfred and YHC
- AO -
13 Pax including 1 FNG got out of the Fart Sack and out into the first 30 Degree weather we have had all season! LOTS OF GREAT #mumblechatter this morning I think I was threatened a few of those times…Oh well all is well that ends well! Lets get to work! BY THE WAY GO CLEVELAND and the EAGLES!!!
Warm it up!
Ssh x 25
Iw x 20
Mountain climbers x 10 double count
Burpees x 10
The Main Thang!
Slay the Beast:
2 x Rounds of Slaying the Beast around the circle above the playground. 7 reps at each of the 3 corners, then turn around and go back.
Round 1 – Merkins
Round 2 – Squat Jumps (EXPLODE)
40 X Dips under the Gazebo
20 x Derkins
AMRAP reverse Pullups
20 x Diamond Merkins on the bumpers around the playground
Grab a coupon and head to the parking lot
Divided up into 2 groups one of 6 the other of 7(Not really fair but oh well) for a relay race from the start of the parking lot to the end of the parking spaces. All pax started in plank position. The first in line from each team busted out 10 merkins then sprinted down to the end of the parking lot and back. Then the second in line, then third, etc. Once the runner got back from the first sprint, he would assume a squat, crab crawl, 6 up in the air ect…. The second round was done the same way except 10 squats. The third and final round was done with 10 double count Mountain Climbers! Both teams gave it their best efforts or cheated..JK Mapquest…Great effort here by all the pax.
SO WHY DO WE HAVE THESE BLOCKS? OH I almost forgot lets get ready for a little DORA!
100 x Squats
200 x curls (audible last 100 to overhead press)
300 x bench feet at 45 degrees (or 600 depending on how fast you finished)
Slowsey over to the main circle for 6 min of Mary
LBC’s IC x 25ish
Fludders IC x 20ish
Tony Hortons OYO x 10 each side
Rosalita IC x 15ish
Slow form core merkins IC x 10….Then bust out 10 more to finish!
Come out tonight from 4-6pm for F3 Fall party! It will be held at Acadia in Piedmont! Please bring a side dish and can goods. Children and Spouses are welcome. If you have not signed up yet you can still come out and pay your $5 per adult tonight. Also their will be F3 awards given out for different categories!
Movember-consider participating in the F3 Swamp Rabbit Pax. Proceeds go to fight male cancers such as prostate and testicular cancer. Sign up online at US-Movember.com Greer Pax if you are not participating lets support Erector! He made it clear it would not be advantageous to anyone’s health from F3 Greer that gives to any other pax in the swamp rabbit besides him…
Pray for Hardee’s and his new move! Lets get him out for one more post before he leaves
Pray for Andy Wade who has a brain tumor stage 2 the doctors plan to aggressively treat it like its stage 3.
Continue to Pray for Todre and his family as he continues to recover. Event going on today from 11am-1pm.
Lets put on for our city!!! Miami…..I mean Cleveland…no no…I mean Greer yeah GREER!
Men its always a pleasure to be out in the gloom with you! YHC is proud and honored to call you all my F3 brothers! God Bless you and your families! Enjoy your weekend!