Bring On The Blocks

Bring On The Blocks

Workout Date:

12/19/2018

QIC:

Rousey

PAX:

Sunshine, El Red Cardo, Brown Bag ( Respect), Humpback, Beefsteak, Skidmark, High Interest (1st F Q), Forceps (DR - F3 South Wake) and Kankles (DR - F3 Sasquatch

The Thang:

Conditions: Low 40s, dry and definitely chilly but not windy.

This morning was one of YHC’s routine monthly Qs at his home AO #BombSquad (BS).  YHC/QIC opted not to incorporate the bucket carry for this morning’s #weinke (giving the Pax a rare break), but wanted to use #coupons (standard paver block) for some decent resistance training.  10 Pax kindly showed up including 2 DR, #mumblechatter ensued, some quality tunes blaring in the gloom, a 1-minute warming and then we got busy!

Hello, welcome to F3, mission statement and disclaimer…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers and LBACs forward and back.

OYO — 5 burpees.

Beatdown:

SEGMENT 1 (At CFCC Student Life Center Parking Lot)

Mosey on over to the #coupon pile and each Pax grabbed 1 paver stone.  Pax paired up for all circuits finding a new partner each time.  QIC required Pax to find out personal information from each new partner such as full name, family and/or work profession.  There would be a test at the end.

All circuits done in a DORA 123 manner.  Pax not doing the exercise would run with his block to the edge of the concession stand area and back.

C1: 150 Jump Squats.

C2: 125 Curls.

C3: 100 KB Swings.

C4: 75 Lunges.

C5: 50 Blockees (aka BS Manmakers).

C6: 25 Staggered Merkins w/block move.

Pax as an entire group did apx. 10 4-ct. American Hammers IC before each circuit.  Pax took turns leading the count.

Pax completed all the circuits with enough time to spare for the next segment.

SEGMENT 2 (At COP/SF Area)

Pax circled up and held plank.  Test time!  While all planked, each Pax took turns telling the group what they found out about their partners in the previous segment.  All did well!

Shoulders and core at failure, QIC called time!

COT
Count-O-Rama 10
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.  #TAP for FiA Pax Digits, her family and her local Pax.
BOM by YHC.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. 12/22 Ugly Sweater themed Convergence at BS at 0700 (not 0600).

NMMS: Honor to Q and support BS!  Great group today and I enjoyed learning a little more about each Pax I paired up with.  This is bit more weighty than just cranking out a bunch of Merkins.  Keep pushing each other! #ISI

Got my sweater picked out for this Saturday — it’s a beauty!

Aye!

Rousey

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