Glad to be back!

Glad to be back!

Workout Date:

05/12/2020

QIC:

Rousey

PAX:

Skimmer, Candy Cane, Kiwi, O'douls, and Pikachu (AOQ)

The Thang:

Conditions: Slightly nippy at 45 degrees, but clear with the sun rising at the end of the WOD.

As the state of SC loosened the COVID-19 WH-SIP restrictions allowing the Pax across the region to basically resume a normal workout with some SD rules still in play, YHC jumped on the #Catapult (CP) Q sheet to knock the rust off and #getbetter w/ my fellow Pax in the “actual” gloom!  Today’s #weinke would still be consistent with the CP pace and intensity, but scalable w/ modifiers depending on fitness level or physical limitation.  CP is a moderate pace bootcamp that is also IR-Kotter-FNG friendly – the home AO to some of the finest hardworking #HIM in the region w/ Pikachu at the helm!

6 Pax initially assembled behind CFCC, then we agreed that with most of the restrictions lifted, we’d “go public” and made our way to the front of the church (stopped by the #coupon pile to grab a paver).  We were properly spaced, tunes & circuit timer readied, and all glad to be back in the gloom!

Welcome to F3, mission and disclaimer.

Warm Up:
OYO for apx. 2 minutes.

WOD: (5 exercises, AMRAP in one-minute w/ 20 seconds of rest-transition, and we did 4 healthy rounds):

    1. Hand Release Merkins (rounds 1 & 3); Triple Crush w/ #coupon (rounds 2 & 4).
    2. Crunches (R1 & 3); Flutter Kicks (R2 & 4).
    3. Squats (R1 & 3); Wall-sit (R2 & 4).
    4. Carolina Dry Docks (R1 only); Scorpion Dry Docks (#crowdpleaser R2 & 4).  Kiwi “thoroughly” enjoyed the SDD (knocked them out fine), but may have seen a very brief scowl from the normally smiling face.
    5. Boxing (R1 & 3); Weighted Calf raises (R2 & 4).  O’douls owned the calf raises as this was his main rehab exercise for his ankle – lol!
    6. By skipping over CDD in R3, QIC had Pax do their least favorite exercise as the last exercise in R4.

*Modifier: Since most of the exercises were our typical #CP friendly; the modifiers were leveled “up” to (a) Burpees for any arm exercises, (b) Plank for any core exercise and (c) Jump Squats w/ 2 hands touching the ground for any leg exercises.  Our 28 y.o. regular CP Pax Candy Cane leveled up on a few rounds, YHC did Burpees during round 4, and the rest were quite content with the original list – lol.

A very quick round of Mary.

Stretching and mobility exercises.

Time!

COT
Count-O-Rama 6
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by Skimmer (well prayed Sir!).

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  1st F (ex. possible Spartan Race in Fayetteville, NC 6/27 & 28 and GZ Dragonboat race in August), 2nd F and 3rd F (ex. YHC on Q w/ Wisdom Books Bible study starting tonight via Zoom!) opportunities and events throughout the region.

NMMS: Pretty simple…soo glad to be back out with the #CP brothers!  The comradarie, the collective push and the #shieldlock at BOM!

Honor to lead this morning!

Rousey

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