Don't breathe through your mouth

  • Workout Date - 09/27/2014
  • Q In Charge - Longbottom
  • The PAX - iTunes, Wall-E, Lizard Lick, Gur, Ward, Plato, Blue Hawaii, Stump, Prof. Plum, Longbottom
  • AO -

It was a beautiful day to get out and better your self.  The pax put in a good effort to be rewarded with YHC’s favorite coffateria in the swamprabbit region.  Lets get this thing going!

Warm up

arm circles x 10 IC (and reverse it x 10)

SSH x 20 IC

IW x 20 IC

Merkins x 10 IC


The Thang

partner up (size does not matter)

one partner does exercise while the there does a lap around lake.  As we ran around the lake we encountered several swarms of gnats.  Great protein to get the morning started.

Exercises:  1. Merkins/ 2. Plank shoulder touches/ 3. Flutters/ 4. LBC’s/ 5. Squats/ 6. lunges

Mosey to the covered picnic area

11’s box jumps & dips / plank when done

Play ground pain stations

10 x pull-ups / 20 x Derkins (rinse and repeat)

Mosey to the amphitheater

Bent (jacobs) Ladder to 7:

Burpees at the top and Smurf Jacks at the bottom

Run around amphitheater until the six is done

Mosey to the park entrance

mixed exercises up the brick path: lunge walk to 2nd bench/ bear crawl to the 4th bench/ backwards run to the end of the walk way.  20 dips at the end / rinse and repeat.

Mosey to the lawn for COP

10 x Merkins OYO

5 x diamonds (IC)

Indian run long way around park back to virtual shovel flag.


Flutters x 2- (IC)

Rosalita x 20 (IC)

In-outs x 10 (IC)

Back scratchers x (IC)

6 inches for 30 seconds (OK it was closer to 1 min.  The pax wanted to change YHC’s name to Longcounter)


Anderson 10/18.  The opportunities to post are growing each week, check out the F3Nation website for all options.

Greer Octoberfest next weekend, coffateria could be a lot of fun next week

Lift up all those requested prayers and those that were unspoken as well.

Definitely one of the best AO’s in the area.  As always it was and honor and a privilege to lead you gentleman.  See in the gloom.



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