All Became Better

Workout Date:

09/21/2017

QIC:

Rousey

PAX:

Bluegrass, Straplock, Butterfly, Smokey Bear, Grass Patch, Bob the Builder, Magnum, Tagteam, Etch-a-sketch, Bondo

The Thang:

AO: The Riviera

CONDITIONS were cool with low humidity.

YHC was encouraged step out and Q at all the AOs in the F3 GrandStrand AOR.

1 minute warning.

F3 mission and disclaimer.

WARMUP: COP IC – SSH, IW, TTT & MC  OYO – 10 slow dive bomber merkins.

THANG: YHC called out an F3 core principle then called out an exercise.  With 5 principles we alternated with 10 burpees OYO and 20 4-count flutter kicks OYO in between.  Again, stating the principles does 2 things — reminds us why our workout methodology is special & life changing and it helps YHC memorize the principles.  With a total of 30 burpees and 80 flutter kicks in the books, PAX moved to the next phase which was traditional DORA 1-2-3.  During this circuit PAX also took turns carrying 5 gallon plastic bucket with 70lbs of stuff inside for 1/8 of a mile with each making 2 trips.  The bucket simulates the bucket brigade obstacle in a Spartan Race.  PAX then endured captain thors consisting of 1 big boy sit up and 4 2-count American hammers done in a 1:4 ratio up to 10 BBSU.  PAX wrapped up the beatdown with tabata merkins which reportedly was a new exercise for this crew.  The PAX never once complained and handled their workout components like a boss!

Cool down with mobility stretching.

COR, NOR and Announcements (get on Slack and check out the F3 GrandStrand regional website for details on events): Manning snotwaggler; The Village new AO launch, and plenty of workout opportunities in the F3GS AOR.

BOM and prayer requests for PAX on IR and loved ones on IR; recovery for those affected by hurricanes, guidance & favor for all #HIM and praise to the One who created us, redeemed us, and sustains us.

MOLESKIN: I enjoyed meeting the Conway crew, immediately felt at home and wished I had started my F3 journey much earlier.  Honor to Q and look forward to seeing them again in the gloom! 11 men became better this morning — aye!