Let’s Run Around at #TheRiviera

Let’s Run Around at #TheRiviera

Workout Date:

11/30/2017

QIC:

OneCall

PAX:

Big Love, Barney (Respect), Grasspatch, Hoe Down, Etch-A-Sketch, Tag Team, Wonton, Whittle, Bluegrass, Magnum, OneCall (QIC)

The Thang:

Conditions
47

YHC hadn’t seen the Conway crew in a minute with so much insanity it seems, but I had taken the November spot back in October and it was finally here!!  I was excited to meet some new faces as Conway has continued to grow, and of course, see the old crew!  For some strange reason Bluegrass told me there was a pre-run.  He must have meant ruck if he wanted to get my attention, but I digress…..I pulled in to see a load of cars already there and men running all over the place!  #T-Claps to all who pre-ran.  If you wanna ruck, hit me up!  But as I stated to the men, I am not a huge fan of running, so, hitting your weakness as a leader helps build that character – so we had a nice running Q to come!  It was awesome to see the old time regulars, Hoe Down, Barney, Grasspatch, Bluegrass, Etch-a-Sketch, and to meet the newer guys as well!!  Keep being #HIM guys!!!

1-minute warning!

Disclaimer

COP
SSH x 30 IC
IW x 25 IC
TTT x 12 IC
Windmill x 12 IC
Plank hold
Stretch calves
Tempo Merkins x 15 IC

Mosey over to the grass across the street where the cones were!

Line up

Cones set at 5 distances

Farthest cones:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in – there were also opportunities to pick up the 6
3 rounds
10 Merkins; 10 Squats; 10 BBSU’s
20 Merkins; 20 Squats; 20 BBSU’s
30 Merkins; 30 Squats; 30 BBSU’s

Rather than give any 10 counts, YHC talked a bit between rounds
The Mission of F3 is to Plant, Grow, and Serve small workout groups for the invigoration of male community leadership

2nd farthest cones:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in – there were also opportunities to pick up the 6
3 rounds
10 Diamond Merkins; 10 Prisoner Squats; 10 2-count Flutters
20 Diamond Merkins; 20 Prisoner Squats; 20 2-count Flutters
30 Diamond Merkins; 30 Prisoner Squats; 30 2-count Flutters

5 core components of all F3 Workouts: Free; Outdoors rain or shine, hot or cold; Open to all men 18+ regardless of fitness level; led on a peer rotating basis by men with no training or certification necessary; end with a COT

Middle cones:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in – there were also opportunities to pick up the 6
3 rounds
10 Wide Arm Merkins; 10 Sumo Squats; 10 2-count American Hammer
20 Wide Arm Merkins; 20 Sumo Squats; 20 2-count American Hammer
30 Wide Arm Merkins; 30 Sumo Squats; 30 2-count American Hammer

No man is ever left behind; we pick up the 6

2nd set of cones away:
Sprint; do the exercises; Mosey Back; plank hold. If you want more cardio do AMRAP SSH’s until the 6 is in – there were also opportunities to pick up the 6
3 rounds
10 CDD’s; 10 Lunges (count each leg); 10 LBC’s
20 CDD’s; 20 Lunges (count each leg); 20 LBC’s
30 CDD’s; 30 Lunges (count each leg); 30 LBC’s

AMRAP explanation and the beauty of it so everyone gets a great workout!

So, with 7 minutes left, do the following AMRAP for 6 minutes
Mosey to cones, do 5 hand release merkin burpees
Mosey back, do 5 turkish get-ups
Keep doing this

Mosey back to flag

COT
Count-O-Rama – 11
Name-O-Rama
Prayer requests for Run-Off
Prayer requests for Shannon
Prayer requests unspoken
BOM by YHC

Moleskin
– It is so amazing to see the growth of our region.  Sometimes it’s hard to get everywhere all the time, and you miss your Brothers, but it’s so easy to catch right back up.

Announcements
– Be sure to check out our regional website.  All local information is on that!
– Tons going on!!
– Today is deadline to HC to Podcast – December 9 – Saturday – 3rd annual F3GrandStrand Christmas Party!! Bound to be epic!!  6-10 PM. See here.
– December 16 – Ugly Christmas Sweater Convergence workout at #Warthog – this one is always a blast! Be there!! Don’t miss being in that picture!
– See here for our local contribution to Operation Christmas Child. #T-Claps to Peterbilt and Crankbait
– #SouthernBells is on at this location tomorrow!!  Bluegrass ready to bring it (even up to the 70 lb KB)!!
– Lunch today – #2ndF – noon at Three Guys – be there!!!
– Reindeer race Saturday – talk to Bluegrass if you want more information
– See Hoe Down for February 2-4, 2018 True North retreat information!  Sunday is last day.  See link here
– Swamp Fox Adventure race – March 17, 2018 – get with Hoe Down if you are interested.  The “pros” who have done these are splitting up their teams to put a pro on teams with newbies.  So if you want to check out adventure racing, this is a great time to do it and not have to do it blind

Aye!
OneCall

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