Gettin chilly with da boyz!

Gettin chilly with da boyz!

Workout Date:



Rousey (Respect and 3rdF CoQ)


Lombardi (Respect), Jetah, O'Douls, Drifter and QIC

The Thang:

Conditions: Low 40s, dry and we’ve begun the season of can’t feel my fingers!

YHC / QIC subbing for 1st Base at the wheel of the #BombSquad this chilly morning. 5 #HIM were present, pre-workout #mumblechatter flowing, 1-minute warning and then this happened…

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Tempo Squats, Imperial Walkers, and LBAC forwards & back.

SEGMENT 1: “21″

Pax (after a warm up lap around CFCC campus) moseyed on over to the large parking lot and while on the way grabbed a cinder block from the #coupon pile. 21 is a superset of the “11s” circuit 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 (at one end of lot): Ascending; Block Swings on odd sets (1, 3, 5, etc.) and Curls on the event set (2, 4, 6, etc.). Run to next station.

Station 2 (at other end of lot) Descending; 4-ct. Flutter Kicks on the even sets (20, 18, 16, etc.) and Squats on the odd sets (19, 17, 15, etc.).



Count-O-Rama 5
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand (GS) regional website, Slack messages and Twitter posts for daily updates and information.  F3 GS and Republic Christmas Convergence (am) and GS Party (pm) on 12/3 — HC (per Jetah…so they can plan accordingly) by end of this week!! F3 GS Carolina Forest 5K (am) and GS Couples Scavenger Hunt on 12/10 — Bling on Q.

NMMS: Way to handle the non-stop aspect of this workout…strong work by everyone! Y’all remember when it was hot and humid — lol?

NMMS2: Proud of our GS Spartan Beast racers from this past weekend at Mill Spring, NC. 13 miles and 30+ obstacles! CandyCane, Drifter, Baggage, Headgear (Beast and Sprint!!) and my 2.0 Feathers 20 y.o. now (with his first post back in 2017) — thanks for pouring into him way back when brothers!!

Honor to lead this morning!