We do a different kind of Thrusters here in Conway!!!

We do a different kind of Thrusters here in Conway!!!

Workout Date:





Straplock, Super Dave, Sitework, Big Wheelz, Goldberg, Bluegrass, OneCall (QIC)

The Thang:

COLD!  32.  Men were layered up, but quickly got rid of those layers as the beatdown continued…

Been a minute since I was able to finagle a Monday in Conway!  Missed seeing these men!!!  Between all the stuff they got going on during the week locally, they don’t make it over the bridge that often, #WaveRucker on Wednesdays as my committed Wednesday, and the 50 or so Conway guys that seem to bike 30 miles on Saturdays, Mondays are my only day to see many of them that don’t hit #TheRiviera regularly.  Great to meet Goldberg (#TClaps to Madame Tussauds for the long distance EH!  Strong PAX), and of course see the steady and strong #HIM rolling in!!  Enjoyed catching up with them for a few minutes!

1 minute warning was given

SSH x 25 IC
IW x 20 IC
[I skipped the Windmills!  #NoMoreInjuries]
Tempo Squat x 15 IC
Tempo Merkin x 15 IC

Take a little mosey to where the lights were bright and there was plenty of real estate for these men to #getbetter

You versus You!

Instructions given: Complete each round as fast as possible inside of 30 seconds.  If you complete a round in 20 seconds, you have 10 seconds rest before proceeding to the next round.  If you take all 30 seconds, you ain’t getting much rest.  Etc.  There will be 15 Rounds (the toothpicks are used to mark the round – Why Toothpicks asked Bluegrass.  I don’t know.  Seemed like an easy way to keep track and they roll from side to side!)

Exercise set #1
Complete 5 Burpees – Push yourself!
For those counting that was 75 burpees in 7.5 minutes

Exercise set #2
5 Hand Release Merkins
5 LBC’s
5 Squats
[Asked if an LBC into a Squat is really a Turkish Get-up?  Perhaps…]

Exercise set #3
2 Burpees
2 Turkish Get ups – 1 with each arm/side

Exercise set #4
5 Diamond Merkins
5 BBSU’s
5 Thrusters
[YHC was informed that they have a much better way to do Thrusters with a great demo from Sitework!!!]

We had some time left and what looked like sturdy benches.  Some were sturdy, some not so much.
So do 5 – box jumps, step ups, jump squats – whatever the bench will hold
Do 10 dips
Do this non-stop alternating for 3 minutes

Grab all your clothes that were scattered around!!  Mosey back to SF
22 Merkins – #22Kills


Count-O-Rama – 7
Prayer requests for Bluegrass’ brother in law and loss of grandmother
Prayer requests for Big Wheelz family and sister’s test results
Prayer requests for Brother Sawdust and family
Prayer requests unspoken

– I really enjoy getting out to the different AO’s and seeing the guys that I don’t get to see that often.  Thank you to all who showed on a cold Monday!!  Definitely a hard push today!  #Beasts

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Bluegrass – thought of, organized, got sponsors for, and is essentially running the entire International Drive 1st Annual Road Race. 5K, 10K, Kid Fun Run.  Sunday, April 29.  Talk to him for coupon code.  Medals courtesy of Bling, so you know they will be incredible.  Probably a bear fighting a car with all the issues surrounding paving this road.  #CanWeRuckIt?
– Dragon Boat coming.  Saturday, April 28.  So, make it a fun F3 Family weekend!!!  We have 1 full boat of 20 men.  Would love to have a 2nd, and already have a few HC’s.  We need some more.  Sign up, and come have some fun!  Get more information here!
– Runoff starting a #3rdF Bible Study today and Mondays at 6:30 PM.
– MudRun coming!!!  May 19!!  4 man teams!!!  Set em up or just get your info up here!  Skidmark is our local Q!
– 3 YEAR ANNIVERSARY CONVERGENCE for F3GrandStrand.  June 9.  #Warthog.  BE THERE!


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