This is a nice AO!

This is a nice AO!

Workout Date:

04/09/2018

QIC:

OneCall

PAX:

Rubber, Valvano, Quaker, Bling, Boxcar, Skidmark, El Red Cardo, Stonehedge, Crankbait, Buffett, OneCall (QIC)

The Thang:

Conditions
49.  Rain in the air, but it held off

It had been a minute since YHC posted at #BombSquad.  What with Wednesdays and Saturdays being ruck-related stuff at #Warthog, Mondays are really the only day I can make it here.  In fact, in a group text, YHC was considered a #Kotter (at least from this AO), so I was excited to get out here and Q and of course see all the guys I miss!!!   Looking back, it seems like my Mondays over the last 6 weeks were in Conway or smartsacks.  Anyhow, that’s one of the many awesome things about F3 – don’t see guys for a few weeks, and they give ya hard time in texts, but they are always glad to see you and welcome you right back in the mix!!

This part is for Bluegrass – the entire workout consisted of moving bleachers.  We moved them with ease and all around the entire AO for 45 minutes and then some.  We curled them, pressed them, squatted them.  Heck we pretty much did whatever we wanted to with them.  Not sure what happened a few weeks ago!

For the rest of you – As the men gathered, YHC was able to meet the newer PAX that I hadn’t yet met – Stonehedge, El Red Cardo, and Rubber.  Strong work done by them for sure!!  Also of course all the usual suspects – Skidmark, Crankbait, Boxcar, Bling [#Carpool], the AOQ Quaker, and always looking dapper – Buffett.  Also awesome to see Valvano making the trek up here for my Q!  #Honored.  Notably absent were many men, but 2 in particular that were HC’s as of last night – Sunshine and Weedeater!  Sunshine is always around, especially when he is a HC, so maybe he was up too late last night watching WWE Wrestlemania.  Weedeater I think needs to look up what a HC is, since he puts that in a message, and then doesn’t show!

1 minute warning; Look over and see Buffett planting the SF, and relieving himself?!!

Disclaimer

COP
SSH x 25 IC
IW x 15 IC
TTT x 10 IC
Tempo Squats x 15 IC
Tempo Merkins x 15 IC
Flutters x 25 IC

Head to the far parking lot for The THANG
AMRAP all day – You versus You; push yourself!

1st round – Upper body PUMP
Start in the center; run to a corner; do 10 reps of exercise; Run back to center; do 5 burpees; next corner; exercise; center; burpees; etc etc
Exercises:

  • Merkins
  • CDD’s
  • Diamond Merkins
  • Wide Arm Merkins

Plank in center near end; talk a bit about F3’s Mission; You versus You
5 Burpees together

2nd round – Legs
Same pattern – center this time was 10 jump squats
Exercises:

  • Squats
  • Reverse lunges (5 each leg)
  • Prisoner Squats
  • Sumo squats

Al Gore hold on the 6
10 Jump Squats together

3rd round – Core
Same pattern – center this time was 10 American Hammers – count right side
Exercises:

  • LBCs
  • BBSU’s
  • Turkish Get-Ups [or “Just Rock Your Body” as Bling said]
  • Flutters (2 count)

Hold 6″ as men gathered back around
Flutters x 25 IC
22 Merkins for our Veterans to end – #22Kills

Run back to start and it was TIME!

COT
Count-O-Rama – 11
Name-O-Rama
No spoken Prayer requests, so…
Prayer requests unspoken
BOM by YHC

Moleskin
– We have so much awesomeness going on all across the GrandStrand, it is hard to get everywhere all the time, so it was definitely great to get back to #BombSquad.  The beauty of F3 and how the mission is accomplished through starfishing and building leadership is clear everywhere across the region.  Men post.  Men lead.  Men hold each other accountable.  The AO’s grow and men are invigorated!!
– Honor to be out there with you all!

Announcements
– Skidmark is our 2018 MudRun Q!  Get your teams and sign up.  Or just sign up and he will set teams up.  Need some more teams!  Incredible event!!!
– Dragon Boat coming.  April 28.  Talk to Handy Manny.   Need about 8 more guys for 2 full boats!
– International Drive Race coming. Talk to Bluegrass. 4/29
– 3 year F3GrandStrand anniversary coming!!!  June 9 – DO NOT MISS!

Aye!
OneCall

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