Electric City Expansion

  • Workout Date - 10/25/2014
  • Q In Charge - Brown Shorts
  • The PAX - Inspector Gadget, Overdraft, FNG Rocky Stop, Ice Man, Serena, Mega Mu, FNG Red Rider, Rosco P. Coltrane, FNG Reese's Pieces, Crunchy, Slim, FNG Amp, Longbottom, Brown Shorts
  • AO -

Six Swamp Rabbits made the short trip for the second week to help the Electric City of Anderson rid itself of Sad Clowns. Four men would return from the previous week along with 4 FNGs. The Civic Center is an enormous AO with tons of potential. We need to EH hard in this area. This is how it went down this morning.

Warm Up

  • SSH X 25 IC  side straddle hop
  • IW X 25 IC  Imperial walker
  • LBC X 25 IC  little baby crunches
  • 10 Merkins OYO

Mosey over to the lit parking area for The Beast

Six pain stations with a run in between around the parking lot. 4 circuits.

  • Merkins X 10(SC) X 6 stations = 60
  • Mountain Climber X 10(DC) X 6 = 60
  • Flutter X 10(DC) X 6 =60
  • LBC(little baby crunches) X 20(SC) X 6 = 120

Circle of Pain

  • Dollies X 15 IC
  • Rosalita X 15 IC
  • Box Cutter X 15 IC
  • There may have been more but I can’t remember. Making it up as we go!

Spider Man crawl 30 yards. Lunge walk back.

Jack Webb up to 7

  • 1 Merkin: 4 arm raises
  • 2 Merkins: 8 arm raises
  • continue to 7:28

Mosey over to the lake for a slow run around the loop. Oh look, benches!

  • 20 dips OYO
  • 10 Derkins OYO

Continue around the lake. Let’s use the wooden fence posts for Peoples Chair. 1 minute with some arm circles and arm raises. The mumble chatter exploded when YHC said “Do it again“. Rinse and repeat for another minute.

Mosey back to shovel flags for Mary

  • Reverse crunches (knees to the chest) X 15 IC
  • 6 inches with some double leg raises and 45 degrees
  • Heals to Heaven X 10 IC
  • Back scratcher X 15 IC
  • Plank shoulder touches X 20 OYO
  • LHC right X 15 IC  love handle crunch for the obliques
  • LHC left X 15 IC
  • 5 Burpees OYO

Great work by all the PAX. Coffeeteria at Mama Penn’s.

Prayers and Announcements

5K at Conestee Park coming up. Wear your F3 gear! Slim is working on a workout for the homeless in the Greenville area. Pay it forward!

Overdraft has a friend struggling with addiction. Always pray for our families and for us all to be vigilante in our marriages through all the hardships. Check your pride at the door. Pray for all of our other F3 brothers and their families.



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