- Workout Date - 12/11/2023
- Q In Charge -
- The PAX -
- AO -
23 Faithful gathered around the shovel flag to start Saturday off with a bang and bring Sin city to G-Vegas.
Warm Up
SSH x 25
Merkins x 10
IW x 20
Burpees x 10 OYO
Mosey the long way around the park to the bottom of the hill
The Thang
Deck of cards, each suit is an excercise (Hearts = Burpees; Diamonds = Merkins; Clubs = Lunges (double-count); Spades = Air Squats), and the card dictates the number (J=11, Q=12, K=13, A=14). 104 of each ecercise for those doing the math.Every 5 cards, sprint to the speed bump at the top of the hill
4xMerkins…5xLunges…11xLunges…14xBurpees (THERE WAS THE A OF HEARTS!!!)…10xMerkins
Sprint up hill
5xSquats…7xBurpees…9xLunges…13xMerkins…13xLunges
Sprint up Hill
3xLunges…14xSquats…7xMerkins…7xSquats…6xSquats
Sprint up Hill
14xLunges…3xBurpees…8xSquats…4xSquats…8xBurpees
Sprint up Hill (TBC used this time to try and make Flay ferment some Merlot)
11xMerkins…4xLunges…10xBurpees…8xMerkins…14xMerkins
Sprint up Hill
(Audible..Change of Scenery) Mosey to the parking lot behind the Y
12xMerkins…2xLunges…10xSquats…11xBurpees…9xSquats
30 sec. People’s Chair
5xBurpees…3xSquats…6xLunges…7xLunges…14xSquats
30 sec. People’s Chair
9xBurpees…2xSquats…12xSquats…12xBurpees…6xBurpees
30 Sec. People’s Chair
4xBurpees…12xLunges…6xMerkins…13xBurpees…9xMerkins
30 Sec. People’s Chair
5xMerkins…3xMerkins…Invite ‘FNG – Fister’ to join in the workout…11xSquats…2xburpees…8xLunges…14 Burpees – We thought we never hit the Ace of Hearts so did extra
60 Sec. people’s Chair
6MOM
20x In and Outs15x Rosalita’s
COT and BOM
Moleskin
- Great FH to get FNG Fister to join the workout at the end. Just got back from Afghanistan and proud to have him among us.
- Men’s roundtable Wednesday Morning at Grace Church downtown. 5:30AM start time. If you haven’t made the first sessions, still OK to join in. ALL are welcome
- Thanksgiving Convergence at Lake Connestee Park for all groups to make room for Turkey and give thanks..more details to come
- Sign ups for the USMC Mud-run need to be in my November 13th. Sign up under Greenville through F3nation link to lock in your spot and we will get teams together later.
- Prayers for the guys doing the Spartan Beast this AM; Prayers for Flay’s friends and their children.
- Praise for Flay’s Brother in Law who made it back from serving time overseas and has a baby due in 2 months.
Killer Q, Sponge. I’ll be feeling that one for a couple of days…