- Workout Date - 03/29/2016
- Q In Charge - iTunes
- The PAX - Wally, Spring Break, Cockroach, Natty, FNG Kurt Price (F3-Bob Barker), Alfred, Mr. Head, NSA, Erector, Stitch, Hardees(#Kotters), Shep, Highway Man, Grr, Almond Joy, Slick Willy, Philly Cheese, Ice Man, iTunes (YHC)
- AO -
Warm Up:
SSH 25 IC
Merkins 15 IC
IW 20 IC
The Thang: Welcome to the Welcome Party
Mosey around the Pond, Bear Crawl up step, then Mosey to the bottom of the main field.
Light Pole Suicides:
Bear Crawl to first lamp, Run back
Bear Crawl-1st, Crab Walk to 2nd, Run back
Bear Crawl-1st, Crab Walk-2nd, Lunge Walk-3rd, Run back
Bear Crawl-1st, Crab Walk-2nd, Lunge Walk-3rd, Side Duck Walk-4th, Run back
Bear Crawl-1st, Crab Walk-2nd, Lunge Walk-3rd, Side Duck Walk-4th, Other Side Duck Walk-5th, Run back
Bear Crawl-1st, Crab Walk-2nd, Lunge Walk-3rd, Side Duck Walk-4th, Other Side Duck Walk-5th, Lunge Walk-6th,Run back
Plank and Hold till the 6 finishes.
Mosey to Memorial for some block work
50 Overhead press with cinder block (alternating from chest to behind your head)
50 Bench Press w/ Block
Flutters 50 IC w/ Block extended above chest
Squats w/ Block x 15IC
Return the blocks
Mosey to the amphitheater for Mary
LBC x 20IC
Heels to Heaven x 20IC
Back Scratchers x 20IC
Mosey to Start for COT
Anouncements – F3 Custom HTL GoRuck (April 21-23), GoRuck Greenville (April 22-23), Reedy River Run (23-Apr), F3 Mud Run 30-Apr, 30-Apr HOG (Hands on Greenville) day with Homes of Hope will Start with @F3Dads workout at Gideons House then go out into the community for a day of service, Kiawah Marathon and 1/2 Marathon (10-Dec)
Prayers – Natty’s daughter Gabby, X-Rays for Erector, Walker Phillips #WalkerStrong
It was a pleasure to lead this group today.