Arbor Day Shovel Flag planted

Arbor Day Shovel Flag planted

Workout Date:



Papa Smurf


Rubber, Buffett, Skimmer, Wallace (Arlington, VA), Crankbait, Jenner, Kitten, Papa Smurf

The Thang:

Conditions: Upper 50’s, slight breeze, rain earlier before 0530

As YHC pulled in to “The Village” at 0520 for the first time, I was greeted warmly by a couple of  Village HIM’s, having never met. Planted the BB shovel flag and did a quick mosey to get a feel for the landscape. Back to the COP at 0528, circled up with the PAX, introductions and fistbumps completed.

1 Minute Warning

At 0530, the Disclaimer given


IW x 20 IC

Windmills x 20 IC

TTT x 20 IC

Burpees 5 OYO

SSH x 20 IC

Merkins x 20 IC

Cooper Head Squats x 20 IC

Burpees 5 OYO


PSA along with the Pledge of Allegiance

LBAC x 20 IC (fwd)

Overhead Claps x 20 IC

LBAC x 20 IC (rvs)

Burpees 5 OYO

Mosey around parking lot and front of building to other lot.

The Thang

Now that our engines are warmed up…

Jack Webbs (up the ladder to 7 count and back down ladder)

Boxcutters x 20 IC

LBC x 20 OYO

Hello Dollie x 20 IC

L/R stretch 30 sec

R/L stretch 30 sec

Pretzel Crunches x 10 IC left elbow to right knee/right elbow to left knee x 10 IC

Slow mosey to lot…

NASCAR AMRAPS ( 2 teams of 4 HIM’s)

Each driver take a lap around the track (parking lot) while calling out the exercise to his pit crew.


Back to COT and time for a little Mary!

YHC started it off with Hurricane Hoe Downs, followed by Mt Climbers, Plank Jacks, BBSU, American Hammers, Freddie Mercury, Mother-in-law Sandy (Wallace, Arlington VA), Crunchy Frog


Count-O-Rama 8 Wallace from Arlington, VA. Welcome to F3 GrandStrand brother.


Prayer Request and Announcements

Dragon Boat Race Saturday and International 5K & 10K Run on Sunday

Wings over Myrtle Beach also on Saturday.



Enjoy the great outdoors with your families this weekend.


Papa Smurf







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