- Workout Date - 03/25/2023
- Q In Charge -
- The PAX -
- AO -
Spidey welcomed everyone and offered the usual disclaimer, especially for FNGs, on not being a trained professional and encouraged all to modify as necessary doing whatever you can do as we follow his Q in this 1st F activity.
Warm-up:
SSH x 20
IW x 15
The Thang:
Mosey – circled around the church past the VSF up the hill to Shelter for no picnic…
Elevens w/ push ups and dips. Followed that with some rafter hanging or pull ups as elevens were being finished.
Dorothy had to bail after this with aggravated calf injury.
Mosey – back down the hill for the next big PAIN station being the 4 corners of Marathon Church…
Jacobs ladder 4 corner – mountain climbers x 10, dc flutters x 20, squats x 30 and LBC’s x 40.
Mosey – back out toward main entrance where road crests near fire hydrant next to steep hill… yeah, that one!
Burpees x 5 -1 (?) on the bottom and bear crawl up steep hill, then ‘best way’ back down – repeato 4, 3, 2, 1…
Mosey – down closer to the front entrance near Roe Road for a partner up PAIN station…
Dora 123 w/ 6 inches, flutters, lbcs while partner runs to hydrant and back, switch, rinse and repeat until core and cardio are ready to splash merlot…
Mosey – back up the hill toward the main parking lot to the three levels of concrete steps…
Joe Hindrixs w/ lunges, broad jumps, and jailbreaks, x2.
Final jailbreak sprints back to VSF.
COT/BOM: Gluten, YHC announced that Spidey’s VQ had managed to cover a solid 2 miles of sucking in the gloom of The Powder Keg. Several other announcements included the number of pax traveling to Greer for a Convergence launch of F3 Greer’s The Station… where they were expecting 30 – 40 pax there putting in their downPAINments; Reminders regarding 530am Mondays here at the Powder Keg; Crooked requested prayer for David Hughes/Chile for preaching Sunday Morning at FBC Easley where he serves as Youth Pastor; Chile requested prayer for the Keith Bradford family as Keith lost his battle with leukemia; Gluten’s mom undergoing chemo/side-effects; Dorothy & Mayhem as they heal up from calf injuries; Reminder for those who can to continue our 2nd F after BOM at the Coffeeteria (@MickeyD’s on 153 & 81). Spidey closed us out in prayer.