Do anything for 20 seconds

Do anything for 20 seconds

Workout Date:



High Interest


Stuffed Crust, Butterfly, Mudslide, Whittle, Tag Team, Red Tape, High Cotton (Respect!), High Interest (QIC)

The Thang:

Conditions: 57 and clear

0514 1 minute warning

0515 Welcome and Disclaimer

SSH x 25IC
TTT x 15IC
Imperial Walker x 20IC
Hillbilly’s x 15IC
Merkins x 20 OYO
LBAC reverse x 15IC
Overhead Clap x 15 IC
Air Press in Air Chair x 15IC
LBCs x 20 OYO
Flutter Kicks x 20IC

The Thang

Tabatas (8 periods, 20sec exercise, 10sec rest)

Round 1 Burpees
Bear Crawl across parking spaces, crawl bear back

Round 2 Shoulder Taps
Lunge walk across parking spaces, lunge walk back

Mosey to C3 Parking lot

Round 3 Merkins
Crab walk to end of lot, bear crawl back

Round 4 Hello Dolly/Flutter kicks (rotated between each)
Lunge walk to end of lot, mosey back to the flag

Round 5 Pax Choice
Period 1 – Big Boy Situps – High Interest
Period 2 – Flutter Kicks – High Cotton
Period 3 – Mountain Climbers – Red Tape
Period 4 – LBCs – Tag Team
Period 5 – Freddie Mercury’s – Whittle
Period 6 – Scissor Kicks – Mudslide
Period 7 – Carolina Dry Docks – Butterfly
Period 8 – Burpees – Stuffed Crust

2 Minute Plank



F3 Dad’s Camp Registration is still available. Sign up! Will be a great weekend.
Butterfly has his VQ next Tuesday at The Riviera
3rd Anniversary Convergence at Warthog Saturday June 9th!
Be on the lookout for an F3GrandStrand Newsletter in your inbox soon.

Prayer Requests
Butterfly’s father on new medicine trial
Praise for Butterfly’s son making All State Choir in middle school. First one ever from Aynor Middle
Others Unspoken


I borrowed heavily from Handy Manny in the creation of this weinke after thorought enjoying/hating his birthday Q last week at BombSquad. Really liked the PAX choice tabata for Mary. Kept things different and kept it moving. I’ll be using that more often. Great work by all. Always enjoy my time in Conway.

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