Swamp Rabbit brings the pain and the 2nd F to Laurens

  • Workout Date - 08/19/2017
  • Q In Charge - Inspector Gadget, Erector, Spackler
  • The PAX - Snuggles, Beggin' Strips, Footloose, Wax On, Juggernaut (GWD), Southern Belle (GWD, Floppy, Inspector Gadget, Spackler, Erector, FNG Marcus Bryant (Lip Balm)
  • AO - The Station

Six Swamp Rabbits with a assist from Southern Belle and Jaggernaut from Greenwood brought the Week 2 beatdown to F3  Laurens.  The FNGs from the first week returned and a new FNG rounded out the 11 PAX.

As we are following the ‘COLA Model’ with this expansion, we emphasized the 2nd F in the intro and COT discussion.

Everyone left it on the field today and you can see the new guys are getting it when the vets explain the ‘more than a workout’.

The AO is a well maintained park with lots of potential, a perfect setting for the newest SC city to grow to its full potential.

F3 Nation can look forward to hearing good things coming out of Laurens.

Warm-up:

SSH – IC 20

Imperial Walkers – IC 20

Little Arm Circles – Forward – IC 20

Little Arm Circles – Backward – IC 20

Big Arm Circles – Forward  – IC 20

Big Arm Circles – Backward – IC 20

Mountain Climbers – IC 20

Squats – IC 20

LBCs – IC 20

Mosey to parking lot

The Thang:

DORA with 100 Merkins, 200 Side Squats, 300 Freddie Mercury’s

Lt. Dan (1 Squat to 4 lunges, increment by same ratio 2-8, 3-12, up to 5-20

Q hand-off to Erector

Pax divides into groups of 4 doing Swerkins while rest does Dips

Jack Webb (1 Merkin to 4 Air Presses, increment by same ratio up to 10-40)

Q hand-off to Spackler  

Heels to Heaven – IC 39

Dying Cock Roach – IC 20

Box Cutters – IC 20

6 inches – IC 20

Flutters – IC  20

COT:

Name-a-rama

FNG: Marcus Bryant : Lip Balm

Each of the veterans spoke from their hearts about the 2nd F and it’s role as the glue in F3.  The new guys seemed to be quick learners as EVERYONE stayed for Coffeeteria.

Prayer Request: Snuggles has an appointment on Tuesday with the Oncologist.   How appropriate it was that Snuggles shared this request just moments after Erector revealed  his own journey through cancer. #nocoincidences

Coffeeteria followed with 100% participation at Whiteford’s

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