Happy 4th of July!

Happy 4th of July!

Workout Date:

07/04/2020

QIC:

Rousey

PAX:

Sade', Kobayashi, Rainman, Rubber, Boxcar, Skidmark, Beefsteak, O'douls, Flyover, ERC, OneCall, Pearl (DR from F3 Lexington, SC 1XR), King James (2.0), Texas Ranger (Village AOQ), Spork (BombSquad AOQ), Quaker (1st F Q 1XR), Headgear (Weasel Shaker), and Brown Bag (Nan'tan 1XR)

The Thang:

Conditions: High 80s, moderate humidity, and clear sky.

BombSquad (BS) needed a Q for the 4th of July, so YHC traded out my original Q that was later in the month allowing me to lead these #HIM on a national holiday!

Today’s #weinke would be a mix of a classic you vs. you WOD with an assortment of strength, endurance and cardio exercises, but also “ruck friendly” so that our ruckers could bring out our toys (ex. ruck, kettle bell, and sand bag) with the ultimate goal of thoroughly smoking all Pax this fine morning!

YHC chose the small parking lot behind the Carolina Forrest Community Church (CFCC) that was adjacent to the football field.  Although the football field was dry enough for the running portion of the workout, we would use the parking lot for the rest of the exercises to avoid being gnawed on by the bugs that bombarded us during the week.  Also, this provided us ample space for social distancing and we had plenty of #coupons (paver stones) for each Pax to individually use.  YHC and his “wingman” Luke (2.0 F3 King James/KJ) rolled into the AO at 0550.  Met Pearl (DR from F3 Lexington, SC) and introduced him to the other Pax.  4 Pax became 8 then 10 then 12 then 14 (coming out of the woodwork!) and we landed at 19 Pax!  I anticipated 12; glad we have plenty of #coupons and space here at CFCC!

One minute warning (at 0557 – lol).  Then welcome to F3, mission, disclaimer, tunes provided by DJ BB (“celebrating our freedom” playlist) and we hit the ignition!

Warm Up:  IC – 15 reps. of SSHs, IWs, Tempo Squats and LBACs (CCW and CW); OYO – 22 Merkins.

Beatdown:  “Happy 4th of July!”

*You vs. You format.  At CFCC parking lot and football field.  Ea. Pax gets 1 #coupon on the way to workout area unless they want to use their ruck and related #coupons.

**Each Pax completes the entire list 3 times; however, exercise sets could be broken down done in any order.

***Regular paver stone #coupon exercises first on list; use of ruck (and related #coupons) exercises second on list.

  1. 12 Blockees; 8 ruck Burpees
  2. 40 weighted Crunches; 20 ruck Crunches
  3. 20 Merkins (staggered if desired); 15 ruck Merkins
  4. 40 weighted Squats; 20 ruck Squats
  5. 25 4-ct. Flutter Kicks w/ #coupon press; same w/ overhead ruck hold
  6. 20 Jump Squats (w/ 2 hands touching the ground before ea. jump); 12 ruck Thrusters
  7. 40Y Bearcrawl; same w/ only 20Y w/ruck on
  8. 20 Kettle Bell swings w/ paver stone; 10 swings w/ 50# bell or 10 sandbag Cleans
  9. 300M Run

After round 3, QIC called for a 10 count and had the Pax call out the F3 5 core principles.  Then QIC had Pax do one more round; ruckers could do either the same circuit or the GORUCK Bear With Me WOD (1 round).

QIC wanted to honor the F3GS leadership present at the workout and had them each call out a core related exercise of their choice – IC 10 reps.  KJ also got called on and wrapped us up with a set to give him an opportunity to lead.

Time — most Pax looked spent!

COT
Count-O-Rama 19
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  1st F, 2nd F and 3rd F opportunities and events throughout the region.  The more you plug in the more you see the bigger picture of F3…workouts are the magnet, fellowship is the glue and faith is the dynamite.

NMMS: Great push guys for a humid Saturday morning!  Way to celebrate the 4th by coming out in the gloom to put in the strong work!  #Mumblechatter was flowing and plenty of camaraderie pushing us to do more.  Awesome numbers, but remember to EH that #sadclown who could have been out there with us as well #gettingbetter!

Honor to lead this morning and Happy 4th of July men!

Rousey

“Freedom” Galatians 5:13-15 The Message (MSG)

13-15 It is absolutely clear that God has called you to a free life. Just make sure that you don’t use this freedom as an excuse to do whatever you want to do and destroy your freedom. Rather, use your freedom to serve one another in love; that’s how freedom grows. For everything we know about God’s Word is summed up in a single sentence: Love others as you love yourself. That’s an act of true freedom. If you bite and ravage each other, watch out—in no time at all you will be annihilating each other, and where will your precious freedom be then?

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