Lift, Swing and Flip

Lift, Swing and Flip

Workout Date:





Rubber, Rocky Top, Vit. D, Nip-Tuck, Beefsteak, Humpback, Hamburglar, El Red Cardo, Skimmer (1XR) and Skidmark (AOQ)

The Thang:

Conditions: Low 50s, much better than the Icelandic temps. on Monday!

Today was YHC/QIC’s routine stop at his home AO #BombSquad (BS). YHC is glad to see that other Pax have stepped up to Q BS making the whole month complete with variety of #weinkes and different stylistic approaches to working out. Awesome!

Recently, the church asked us to relocate an assortment of building materials and junk (paver stones, logs, tires, etc.) to an area of the campus that was right near the BS SF/COT area. YHC did not realize the assortment of #coupons now readily accessible! I began planning my weinke on Monday night while my 2.0 was at basketball practice also onsite. As other parents came by dropping off their 2.0s, there was a lone shadowy figure in the new coupon pile sifting, giggling, lifting and scheming. The large truck tire would be the focal point of the beatdown with help from the abundance of paver stones!

At 0515, QIC rolled the tire into place, selected a playlist and cranked the tunes. At 0525 Pax started arriving 1 at first then a rush all the way to the 1-minute warning with one stealthy Pax joining us 1 minute in.

Hello, welcome to F3, disclaimer, and mission statement…

Warm Up:

IC 15 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.


SEGMENT 1 (at COP/SF area): Blockwork, Teamwork and Flip

Mosey on over to the new and awesome looking coupon pile and each Pax grabbed 1 paver stone.  Pax paired up in a typical DORA 123 manner.  Each team was required to complete the below exercises with team total of reps. Pax not doing the exercise would run to the 2nd light pole & back and tag his partner. All exercises incorporated the paver stone (aka block).

50 Blockees (aka BS Manmakers).

75 4-ct. Flutter-Kicks.

150 Goblet Squats.

50 4-ct. American Hammers.

150 Curls.

100 Kettle Bell style swings.

*Moreover, each Pax was required to flip the said truck tire (in lieu of running) appx. 20 yards once during the DORA circuit. Great job by all!  We are going to 30 yards next!

SEGMENT 2 (near the COP/SF area): Conveyer Belt Flip

Pax toted their paver stone and formed a group behind the tire flip station. One Pax would leave their stone and flip the tire again for 20 yards, then the next Pax would go and on & on. Before flipping, departing Pax would call out an exercise (that involved the stone) to the remaining Pax. All Pax had 1 go on the tire.

SEGMENT 3 (at the COP/SF area with 5 mins. left): ??

What can we do, free flowing, shooting from the hip…ahh! Tabata Merkins #crowdpleaser.


Count-O-Rama 11 (that was posted out as 9 then incorrectly to 12 – lol #simplemath)
Praise report/Prayer requests: Spoken and unspoken.
BOM by Skimmer.

 Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Q-Source at The Village tomorrow (Vit. D and Crankbait on Q), Q challenge at The Pit-Stop once every other month and VQ alert – Texas Ranger at The Village tomorrow too!!

 NMMS: Honor to Q and support my brothers at BS! YHC texted out on the Slack 3rd F channel this past Sat. his mounting frustrations & stress over the government shutdown as he is one of the ones impacted; numerous Pax responded with prayer, texts and assistance to which I am encouraged, humbled & grateful! #Shieldlock



Ecc. 4:10 – 12 (emphasis on 12).

Two people are better off than one, for they can help each other succeed. 10If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. 11Likewise, two people lying close together can keep each other warm. But how can one be warm alone? 12A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

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