SpongeWorthy

  • Workout Date - 10/05/2022
  • Q In Charge - Iceman
  • The PAX - Peabody, Good Vibrations, Crash (WD), Inspector Gadget, Caviar, Stewie, Cutina, PETA, Iceman
  • AO -

9 Men planted the VSF at #MainThang for a Thursday #downPAINment. YHC tried to entice @Spongebob into the #gloom with a workout that was close to 0.0. I failed as he’s still leery of his injury. But we did a workout that was straight out of his #playbook

Warmup

IW x20
Stagger Merkins x5 (L and R)
LBC 2.0 x15

That’s right @Houdini, no SSH’s today

Mosey to the Main St Bridge for the People’s Indian Run
PAX assume the people’s chair. Guy on the end does 10 merkins then bear crawls to the front of the line. YHC had planned to do this for approximately half the bridge. I forgot how long the bridge is and how long it takes for one pass through this. So we settled for 2 times through then moseyed to our next stop.

Head down the steps beside StarBucks, over the bridge and behind the Peace Center. Plank up waiting for the six. Continue the mosey down to the parking lot at the far end of the PC (corner of Broad and River).

As I was putting together this workout, I remembered that @Spongebob is apt to incorporate Men’s Health exercises into our workouts. So I thought I’d give it a try.
Set 1
Seal Jacks x10
High Knees x10 (DC)
Mtn Climbers x10 (DC)
repeat for 3 mins

Set 2
Broad jump
3 hops back
Speed skater (each leg)
repeat for 3 mins

Set 3
Little baby squat jumps x10
Debbie’s x10 (reverse merkin)
Reverse LBC x10
repeat for 3 mins

Then repeat all 3 sets again.

This was harder that I expected, which is a good thing. You never know how these things will pan out.

Mosey back to the front of the PC. Backwards run up most of the hill.

Grab some bench and hold the dip position (up position) until the six returns.

Using same bench, 10 bulgarian split squats for each leg

Circle up for merkins to end the morning.
Slow count cadence starts at the bottom of the merkin x7

COT/BOM

Naked Moleskin
– Always great to have visitors. This morning we had @Peabody from Fort Mill (The Fort) and @GoodVibrations (co-worker of @Peabody’s from NY). Both posted Wed morning too, where @GoodVibrations received his name.
– #Tclaps to @Crash who is in 60’s and posted for his 4th straight week. Strong work brother!!
– The workout was a little heavy on legs but that was by design – that’s @Spongebob’s #wheelhouse
– This was close to a 0.0 workout. Just a small amount of running. Never fear, the heart rate was elevated during the #Men’sHealth portion of the workout
– Smaller numbers this morning and we’ll attribute that to the Labor Day week.
– Yep, you read that correctly – Seal Jacks. Somewhere @Padre is smiling……

Announcements
– @F3SwampRabbit Golf Tourney is 10/20. #Backblast and sign up here…
http://f3nation.com/2016/08/26/2nd-annual-swamp-rabbit-f3-foundation-golf-tournament/

Prayers
– All the F3 Guys and FIA girls running BRR
– @Spongebob’s injury. Hope you can post soon
– @MarshClark’s Mom
– @Spicoli as he continues to fight Cancer

See ya in the gloom…..

Iceman

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