F3 SwampRabbit 5 Year Anniversary/Convergence **PREBLAST**

  • Workout Date - 02/03/2018
  • Q In Charge - Latka and Flay
  • The PAX - Everyone
  • AO - Main Thang

Latka and Flay have put together quite the #beatdown for the 5yr Anniversary #Convergence. That’s right, it’s been 5 years of F3 in the upstate. So while it’s flown by, it’s changed many a life for the better. Unless you’re sick or out of town, we expect to see you at Legacy Park (original Saturday AO) for this event. We might even get to see Hall and Oates aka Hootie and Houdini on a Saturday. And Rumor has it, One Direction and Wi-Fi will be there.

When – 2/3/18
Where – Legacy Park – 336 Rocky Slope Rd, Greenville SC
Time – 0700

The skinny…

This will be a workout that pitts AO against AO. So it’s imperative that you headlock guys from your AO and show up.

Shovel Flags / Starting Point

(1) Playground Station – Elevens – Big Boy Sit Ups and Dips.

(2) Bottom of One D’s Hill Station – Jack Webb (Merkins & Air Presses at a 1 to 4 ratio) up to 5×20, and back down the ladder.

(3) Top of One D’s Hill Station – Dan Taylor (Squats & Lunges at a 1 to 4 ratio) up to 5×20, and back down the ladder.

(4) The Beast (666) Station – Start on the walking trail, run up hill across the grass field stopping at each of three large trees for 6 Burpees at each tree. Continue up hill, touching the walking trail at the top of the hill (next to volleyball court), then continue back down hill, stopping at each of three large trees for 6 Burpees at each tree. Finish back at the walking trail where you started.

(5) Lake Station – Partner Carry, switching with your partner as often as you’d like. Each two-person team completes one lap around the lake.

Ground rules:

Each team must carry three 30-pound(ish) coupons between stations. Rotate amongst team members. Drop them once you get to the station (you do not need to complete the station exercises carrying your coupon)
• Everyone on the team must complete the specified exercises at each station before the team moves on to the next station. Stay together.
• Faster/stronger pax may complete unfinished reps for other team members, as needed, to move team to next station.
• Each team leader will draw a number from a hat to determine which station their team will start from. Then each team moves chronologically through the numbered stations (when you finish station 5, you go to station 1).
• One-hour time limit.
Winning team will be the one that completes the most stations / laps. Tiebreaker goes to the team with the most/heaviest total coupons.

2 last requests:

• Headlock 2 guys you haven’t seen in a while and bring them to this workout. We’ll all be better for it.
• Bring those shovel flags!!!!

C ya in the gloom on 2/3.


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