Dragon Boat Prep

  • Workout Date - 04/26/2017
  • Q In Charge - Drago
  • The PAX - Wahlberg, Benedict, Blind Date, Rock'em Sock'em, Meatloaf, Inspector Gadget (Greenville), Hotwire, Beacon, Shagadelic, Updyke, Conflict
  • AO -

12 PAX came out on a beautiful cool morning, with Inspector Gadget visiting from Greenville. An assortment of flags greeted them, thanks to Hotwire carrying a variety of F3 AO’s flags in his car. One theory is that it is his commitment device – he has to post to all the AO’s because he’s got their flags.
The workout was designed to be hard in preparation for the upcoming Dragon Boat Race on May 6 with some exercises incorporating the elements of the race.

Intro – not a professional, go at your own pace and modify if needed.

The Thang

  • SSH, 20 IC
  • Hillbillies, 20 IC
  • Moroccan Nights, 20 IC
  • Windmills, 20 IC
  • Merkins, 15 IC
  • LBC’s, 20 IC
Mosey with butt kicks, high knees, Carioca, over to the trees.
The Fields with Trees
Deconstructed Burpee Pyramid, 10 -> 1
  • Squats
  • Merkins
  • Thrusts.
  • Jumps with knees hitting the palms
Mosey to the parking lot next to the baseball field
Parking Lot
  • Burpees, 60
  • Pistol squats, 120, alternate legs
  • Freedom twists, 180
Plank, right arm up, right leg up, normal, Mission Impossible, left arm up, left leg up, normal
Mosey to the flag, get some blocks
Block exercises
  • Overhead press, 20 OYO
  • Curls, 20 OYO
  • Soul Train, forward 20. 10 each way would have been more appropriate
  • Beacons (crunches) with a block, 15 IC.
  • Big Boy sit-ups with feet in the blocks, 20 OYO
Put the blocks back
  • Jingle Balls, 10 IC
  • Sitting Rows, 15 IC
  • Dying Cockroach, 20 IC
  • Freddy Mercury, 20 IC
  • Ray Lewis, 20 IC
  • Grass Picker, 20 IC

F3 sponsored mud run on May 20, run by F3 Summerville this year. It consists of 4-men teams running a 10K obstacle course. It will be held near Columbia, SC with PAX from all over Southeast attending. The team signup deadline is May 1, 2017. People who do bootcamp on a regular basis should be able to complete it.
2nd F final Friday lunch is this Friday, April 28, 2017 at Taco Boy downtown.
F3 Charleston is still looking for PAX who have good web design or other computer skills to help with creating a communication platform that everyone could use.

As Inspector Gadget (and other PAX) started to dance around because we woke up the gnats, Shagadelic announced that Mudrun socks help with this problem and everyone should check out the F3 gear store to get some: https://f3.mudgear.com/

Let’s be thankful for the drive and determination to get out of the fartsacks today, get out here and get our charge for the day. We have to get out there and share the charge with our friends, family, coworkers and everyone around us. Let’s be thankful for the community of brothers that keep us going and improving our family, community and our lives.


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