Come as you are, as you were, As I want you to be

Come as you are, as you were, As I want you to be

Workout Date:

03/15/2019

QIC:

Grunge (F3 Churham)

PAX:

Skimmer (Respect!), Rocky Top, War Eagle, Brown Bag (Respect!), El Red Cardo, Hump Back, Grunge

The Thang:

Conditons: 65 Deg, Nice breeze. Beautiful balmy Grand Strand morning.

One Minute Warning
Disclaimer

WARM UP

Circle Up

SSH, x25 IC
1/4 Turn Left
SSH, x25 IC
1/4 Turn Left
SSH, x25 IC
1/4 Turn Left
SSH, x25 IC

MAIN EVENT

Led PAX out to the soccer field. Circle up at Corner #1.

Announced to the PAX our workout for this morning. Today, we will be doing: A Series of Slaughters. As we perform the workout, you all will start to recognize a pattern emerging. Let’s get started.

Series #1:  Burpees/BW Squats

10 Burpees, OYO
9 BW Squats, SC
8 Burpees, OYO
7 BW Squats, SC
6 Burpees, OYO
5 BW Squats, SC
4 Burpees, OYO
3 BW Squats, SC
2 Burpees, OYO
1 BW Squat, SC
And…10 Burpees, OYO.
Recover!

Mosey to Corner #2

Series #2: 8 Ct Body Builders/Monkey Humpers

10 8 Ct BB, As A Group
9 Monkey Humpers, SC
8 8 Ct BB, AAG
7 Monkey Humpers, SC
6 8 Ct BB, AAG
5 Monkey Humpers, SC
4 8 Ct BB, AAG
3 Monkey Humpers, SC
2 8 Ct BB, AAG
1 Monkey Humper, SC
And…10 8 Ct BB, AAG
Recover!

Mosey to Corner #3

Series #3: Merkins/Mountain Climbers

10 Merkins, SC
9 Mountain Climbers, IC
8 Merkins, SC
7 Mountain Climbers, IC
6 Merkins, SC
5 Mountain Climbers, IC
4 Merkins, SC
3 Mountain Climbers, IC
2 Merkins, SC
1 Mountain Climber, IC
And…10 Merkins, SC
Recover!

Mosey to Corner #4

Series #4: Bear Crawl/WWIIs

– Bear Crawl, 10 Paces IC, Crawl Bear Single IC Pace
– 9 WWIIs
– Bear Crawl, 8 Paces IC, Crawl Bear 2 IC Paces
– 7 WWIIs
– Bear Crawl, 6 Paces IC, Crawl Bear 3 IC Paces
– 5 WWIIs
– Bear Crawl, 4 Paces IC, Crawl Bear 4 IC Paces
– 3 WWIIs
– Bear Crawl, 2 Paces IC, Crawl Bear 5 IC Paces
– 1 WWII
– 10 Bear Crawl, 10 Paces IC, Crawl Bear 6 IC Paces
Recover!

Mosey back to StartEx. Circle Up and introduced our round of Mary. This morning, we will perform the…Mary, Quite Contrary (6x6x6 BLIMPS): 6 Exercises, 6 Reps Each, 6 Sets.

1. Burpees, OYO
2. LBCs, SC
3. Iron Mikes, 1-2
4. Mtn Climbers, IC
5. Plank Jacks, SC
6. SSH, IC

– Perform each exercise x6
– Brief recovery after each superset, otherwise, no breaks during each set

And finish off with 10 Burpees, OYO!

Time called. Fin. Well done, brothers!

COT/BOM

Announcements
– Brown Bag: Be on the lookout for details and sign up for Dragon Boat, April 27. Awesome charitable event to support Myrtle Beach Ground Zero, a program to assist teens get back on their feet and off the street. The men of F3 Grand Strand will be seeking to repeat

Name-o-Rama

YHC offered up prayer to close. Thank you, Brown Bag and the brothers of F3 Grand Strand for the hospitality and the opportunity to serve. Aye!

Leave a Reply