Legs

Legs

Workout Date:

09/22/2021

QIC:

OneCall

PAX:

Runway, Bling, OneCall

The Thang:

Conditions
80 and humid as heck

Hoser had the Q.  But was considered “close contact” last week so decided to “self-isolate” (i.e., binge watch The Golden Girls on Hulu).  So YHC took it.  Had a plan.  Plan destroyed based on low numbers as Fergie is MIA, Jingles hasn’t made it back yet, 1% chance of rain had Boxcar out, Lombardi injured his neck in some weird trampoline/exotic dancer thing he had this past weekend, Soto and Valvano were supporting AOQ handoff at #TheOyster and hopefully planning southern growth, and some other sporadic “regulars” didn’t say anything in slack.  Anyhow, better plan established immediately (professional Q) and off we went.

Rucks only today with new plan.  Ruck to picnic tables.  50 step ups.
Ruck to Toffino’s.  50 step ups.
Ruck to Warbird Park.  50 step ups.
15 BBSU’s
25 4 count flutters holding ruck OH
50 LBCs with ruck
50 step ups
Walk lap to recover
WOD – 3 sets of 3 exercises.  11 reps each exercise
Curls, Tricep Extensions, Shoulder to Shoulder press – upper body pumped
Quick recovery
50 step ups
15 BBSU’s
25 4 count flutters holding ruck OH
50 LBCs with ruck
Ruck to Toffino’s.  50 step ups.
Ruck to picnic tables.  50 step ups.
20 Bulgarian Split squats
50 calf raises
Ruck to vehicles
Time. 2.9 miles. 350 step ups.  Some other awesome stuff.  Great fellowship.  Legs tired.

COT
Count-O-Rama – 3
Name-O-Rama
Prayer requests for Runway’s Grandma and also his pet
Prayer requests unspoken

BOM by YHC

Moleskin
– The humidity crushed us this am, but we powered through, no rain hit us, and we worked hard.  Great fellowship and discussions during our rucks.  Nothing but heavy breathing during all the exercises.  Enjoyed it as always dudes!

Announcements
– 10 year F3 anniversary in October– See Jeter
– Freed to Bleed – sign up – 10/29 – Join the F3 GrandStrand team – link in the Slack channel

Aye!
OneCall

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