Workout Date:





O'Douls, Pikachu, Single Barrel and Texas Ranger

The Thang:

Conditions: Mid 70s, pleasant…glad it wasn’t humid this morning #sarcasm.

The Catapult (CP) machine – F3 GS’s IR-Kotter-FNG friendly AO – has been humming along nicely.  We are in the first summer season of the AO with good ole SC humidity adding to the suck factor…and it was a thick one again this morning.  So, with the goal of no Pax falling out from dehydration. YHC/QIC planned a #weinke that was moderate in intensity scalable up or down and had some twists in format to keep it fresh.  4 CP Pax rolled into the CFCC parking lot looking for their beatdown that YHC was more than happy to oblige.

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Through the Tunnels, Wind Mills, Imperial Walkers and LBAC forwards & back.

SEGMENT 1: 11s.

Circuit 1: 11s at the Parking Lot.

Pax moseyed on over to the large parking lot of CFCC and while on the way grabbed a paver stone from the #coupon pile. Standard 11 workout is at station 1 do 10 reps. of an assigned exercise; then movement (ex. run) to station 1 to do 10 reps. of another assigned exercise making the total reps. 11. Then run back and do 9 at station 1, movement, 2 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Pax choice of IC Curl or Overhead Press with the stone or normal count of Merkin or swing of the 30 lb. Kettlebell YHC brought (courtesy of #BeachBells).  Run, trot or walk (YHC rucked) to next station.  Modify as necessary (YHC did).

Station 2: Pax choice of IC core or leg exercises (with the exception of BBSU that was a single count) alternating during each 11 rep. loop.

Twist: QIC not only had them do most of the exercise choices IC (adding to the amount of reps.), but on sets 10 & 1, 6 & 5, 5 & 6 and 1 & 10 the movement was bearcrawl ¼ of the lot and crawlbear back (skipping the leg & core). The twists were definitely #crowdpleasers adding diversity and difficulty with the CP Pax now used to 11s and 21s capable of doing more.

Circuit 2: 11s at the Baseball Field

Pax left their coupons and moseyed to the far baseball field. Same 11 concept as above, but station 1 was IC 10 SSH. Movement was jump the outfield fence. Then do 1 Jump Squat (2 hands touching the ground). Back over the fence. Back and forth until numbers are flipped.

Pax moseyed back to the pile to return the #coupons.

SEGMENT 2: We wrapped up the workout with mobility and stretching exercises at COT.


Count-O-Rama 5
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Plenty of 1st F, 2nd F and 3rd F opportunities and events throughout the region. 2.0 workout w/ Rubber and Skimmer on Q Tuesday nights 6:00 – 7:00 during the summer at CF Rec. Center soccer field. Bling put together a 2F brewery tour. Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: The veteran Pax of CP are getting stronger and are able to handle the increased difficulty QIC imposed upon them today. The humidity does suck, but it is also making us more resilient (that’s what I keep telling myself) — so keep pushing! We have a small but consistent group…pushing each other in #gettingbetter!



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