Workout Date:





Crankbait, Buffet, Varsity, Bluegrass, Flatliner

The Thang:

Conditions: Cool – 45 deg., but definitely warmer than the frigid temps the previous week.  Shorts weather for YHC!

YHC signed up the night before since there were no takers to Q.  YHC had planned on posting at WaveRucker.  However, YHC had committed to backing up the AO if a Q spot was left unfilled.  YHC feels that a planned-out workout is key in keeping PAX fully engaged and critical in leaving a great first F3 impression with an FNG (it was with me).  YHC used concepts of his weinke already planned out for the following day’s Q at Warthog and modified it to make it ruck friendly so that YHC could get a ruck style workout in.

Allow me a few days to celebrate, pontificate and of course gloat over the Alabama Crimson Tide’s 16th national championship!  So, the workouts beginning with this morning’s through Friday (I have Q at the Village as well) will be somewhat self-serving and a bit annoying with an Alabama theme to it.  I hope Hot Tub and Vitamin D (die hard Dawgs fan) will still come out and play!

Warm Up: IC: 20 – 25 reps each of SSHs, TTTs, Wind Mills, LB Arm Circles (forwards & back), MCs, IWs; OYO: 20 Burpees.

Mosey on over to the ball field concession stand with the 70 lb bucket passed around to each PAX.

1 lap around church campus, then at concession stand area do:

B = 10 Burpees

A = 20 4 ct. American Hammers

M = 30 Merkins

A = 40 2 ct. Alternating Shoulder Taps

Rinse and repeat  for towards the goal of 6 rounds (most made it 5 because we ran out of time).

YHC modified the number of reps. and rounds since he had his rucker on.  1 burpee feels like 5 with 30 extra pounds on your back.  He also carried the bucket during parts of his ruck around the church.  Other PAX carried it briefly for extra credit.


COR, NOR and announcements (Superbowl themed workout at WH on 2/3; details on all other announcements/events/activities on Slack and F3 GrandStrand regional website).

YHC prayed us out.

NMMS: All PAX looked strong during the circuit!  Flatliner pushed & left it all out on the pavement and other guys are beasts!  YHC watched as he rucked in his shorts.

Verse of the Day

Psalms 119:2 KJV

2Blessed are they that keep his testimonies, and that seek him with the whole heart.




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