- Workout Date - 03/27/2023
- Q In Charge -
- The PAX -
- AO -
16 rolled out of the fartsack to a wonderful spring like morning!!
Warmup:
1st exercise is……
Smurf jacks x 15
IW x 15
Merkins x 15
The Burb Thang:
Mosey around MRC to the steps for 11’s:
Merkins at the bottom
Fairy jacks at the top
1-10,2-9,3-8……
Burbian 1,2,3:
Partner up, partner 1 runs from the bottom of the hill around the median while partner 2 does as many reps as possible. Flap jack until all exercises and reps have been completed:
Merkins x100
Flutters x 200
Squats x 300
Pain stations:
Split into three groups, group one completes 10 pull ups, group 2 does 20 dips, group 3 does 20 toe touches. Rotate x 3
6MoM
Russian twist x 15
Flutters x 16 #qforgotcount
In&outs x 15
Elbow plank x 1 min (YHC was called out by the gritch #cantdoitdontqit)
10 burpees oyo
Announcements:
Mud Run, teams should be going out soon.
Asheville Beer Run 7/12, see Slim for details or check out the web site
Palmetto 200: 1D needs 4 more runners and 2 drivers.
F3 Spartanburg Launch: coming on 4/26. Still working on a location, but we will be doing a 6 week blitz where we send 2 Qs every Saturday to help with the Big Bang. Stay tuned for more details, and send email addresses for any potential Spartanburg PAX to F3Spartanburg@gmail.com
St. Patty’s Day 5k: coming up on 3/15. Looking to get a group together and show up in force. Also, Let There Be Mom needs volunteers post race.
Prayer Request and Praises:
Praises go out to Hardhat and his family!
Prayers for Golden Sombrero’s father
Continue to lift up Spicoli
See you in the gloom,