Back where it all started!

Back where it all started!

Workout Date:





Sade', Single Barrel, ERC, Skimmer (1xR), King James (QIC's 2.0) and Spork (AOQ)

The Thang:

Conditions: High 60s, a bit humid due to previous torrential rains, and apx. 50% chance of rain.  For posterity sake, the state of SC has loosened up assembling restrictions re: COVID-19 allowing us to post together outdoors, but we now are in the midst of a civil rights/color of law crisis re: George Floyd who died in police custody in Minneapolis, MN.

YHC/QIC was glad to be back at his home AO #Bombsquad (BS)  — where his F3 journey began in April 2017 — to lead these #HIM!  YHC was on IR for 2 weeks rehabbing a severe calf pull shutting down being able to “sharpen iron” with the brothers.  The plan for this morning’s beatdown was a non-stop HIIT circuit much like the one he used for the virtual Qs and modified Memorial Day Murph that was scalable up or down to accommodate all fitness levels.

YHC rolled into the BS AO with his wingman King James (2.0) who has been working out with his old man during the pandemic and IR, but has also completed all 3 F3 Grandstrand Starcourses with #4 in his sites — that’s apx. 50 miles of rucking for a 12 y.o.!  Due to the high chance of rain and the type of WOD, QIC opted to workout under the CFCC front entrance-overhang.  Coupons staged – 10# and 30# ruck, 50# KB and 55# sandbag; bluetooth speaker and playlist set, and YHC waited on the Pax to join us.  First Sade’ (coming off a successful VQ and looking fit!), Spork (always having a great attitude handling the mantle of the #BS AOQ well!), Single Barrel (glad to have him back full time also reportedly working out with his 2.0s during the pandemic!), Skimmer (looking trim strong as ox for a 1xR!) and ERC (actually on time always a beast with uncharacteristically shaggy COVID-19 hair – lol!).  Prior to start, Pax were directed to go to the #coupon pile to pick up a paver stone and return to the overhang.

Welcome to F3, mission and disclaimer.

Warm Up:
IC: SSHs, TTTs and LBAC (CCW and CW).  Demonstration of newer exercises that we’ll be doing during the circuit.


A. A circuit of 6 exercises, AMRAP in one-minute w/ 20 seconds of rest-transition, 5 rounds.

B. Different Exercises for rounds 1 & 3 and 2 & 4.  Round 5 was a combo QIC’s choice (ex. back to back Burpee sets #crowdpleaser) and Pax choice.

C. 1st exercise was the “standard”, next exercise was a lower impact “modifier down” option Pax could choose, and (likewise) the next exercise was a “level up” option if a Pax wanted a challenge!  41 minutes 30 seconds of non-stop action!

    1. Merkins – HR Merkins – Staggered skip Merkin on #coupon.   Swings – Air Presses – Snatches or Cleans.
    2. Flutter Kicks – Crunches – Flutter Kicks with #coupon.   WW2 SUs – Crunches – Strict Form BBSUs.
    3. Weighted Squats – Air Squats – Jump Weighted Squats.   Lunge – Al Gore – Weighted Lunges.
    4. Burpees – Catapult (CP) Burpees (NEW!) – Blockees or Sandbagees.   Triple Crush – 2 Arm Curls – 1 Arm Curls.
    5. Crunchy Frogs – American Hammers – Crunchy Frogs w/ #coupon.   Swings – Rows – 321 Manmakers.
    6. Same as #4 — because Burpees suck!   Jump Squats w/ 2 hands touching ground – Alt. S. Taps – Jump Knee Tucks.

A round of Mary.

Stretching and mobility exercises.


Count-O-Rama 7
Praise report/Prayer requests: Spoken and unspoken.
BOM by Skimmer.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  1st F (ex. possible Spartan Race in Fayetteville, NC 8/15 & 16 and GZ Dragonboat race in August), 2nd F and 3rd F (ex. YHC on Q w/ Wisdom Books Bible study via Zoom session 4 Tuesday) opportunities and events throughout the region.

NMMS 1: This was a smoker of a beatdown…at least for YHC…but I would suspect by the others as well!  Great push!  Nice use of the modifiers…and inspiring to see Pax opt for an occasional level up.  All #gotbetter!

NMMS 2: Unfortunately, we are very divided “race wise” as a nation as I write this BB!  Honestly I am unsure what our next step should be.  Maybe we start with this…

Love Your Enemies (Matthew 5:38 – 42 The Message)

38-42 “Here’s another old saying that deserves a second look: ‘Eye for eye, tooth for tooth.’ Is that going to get us anywhere? Here’s what I propose: ‘Don’t hit back at all.’ If someone strikes you, stand there and take it. If someone drags you into court and sues for the shirt off your back, giftwrap your best coat and make a present of it. And if someone takes unfair advantage of you, use the occasion to practice the servant life. No more tit-for-tat stuff. Live generously.

Honor to lead this morning!


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