Get after it!!

Get after it!!

Workout Date:





Single Barrel, Pikachu and O'Douls

The Thang:

Conditions: Mid 70s, pleasant…glad it wasn’t humid this morning #sarcasm.

The Catapult (CP) machine – F3 GS’s IR-Kotter-FNG friendly AO – has been humming along nicely.  We are in the first summer season of the AO with good ole SC humidity adding to the suck factor…and it was a thick one this morning.  So, with the goal of no Pax falling out from dehydration (not to mention the constant bombardment of gnats), YHC/QIC planned a #weinke that was moderate in intensity scalable up or down.  4 CP Pax beat the #fartsack this morning and we got after it!

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Through the Tunnels, Wind Mills, Imperial Walkers and LBAC forwards & back.

SEGMENT 1: 21s

Pax moseyed on over to the large parking lot of CFCC and while on the way grabbed a paver stone from the #coupon pile. 21 is a superset of the “11s” workout with station 1 being 1 rep. of an assigned exercise; then movement (ex. run) to station 2 to do 20 reps. of another assigned exercise making the total reps. 21. Then run back and do 2 at station 1, movement, 19 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Pax choice of either Merkin, Curl or Overhead Press with the stone or a swing of the 40 lb. Kettlebell YHC brought (courtesy of #BeachBells).  Run, trot or walk (YHC rucked) to next station.  Modify as necessary (YHC did).

Station 2: Pax choice of core or leg exercises alternating during each 21 rep. loop.

QIC modified the last remaining sets due to time constraints and we moseyed back to the pile to return the #coupons.

SEGMENT 2: We wrapped up the workout with mobility and stretching exercises at COT.


Count-O-Rama 4
Praise report/Prayer requests: Spoken and unspoken.
BOM by O’Douls.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F and 3rd F opportunities and events throughout the region. 2.0 workout w/ Rubber and Skimmer on Q Tuesday nights 6:30 – 7:30 during the summer at CF Rec. Center soccer field; the re-launch of #JudeeChop on Saturdays rotating between #WH and #BS AOs. Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Way to handle the non-stop aspect of this workout men plus the humidity! Great fellowship and #mumblechatter too!  Pax reminisced about the frigid workouts in February…wearing layers, gloves, hats…wondering when it will warm up…blink…and here we are!  Each season brings its own challenges!  #DRP  #ISI!



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