Industrial Strength

Industrial Strength

Workout Date:





Buffet and Vitamin D

The Thang:

Conditions: High 80s, dark, and something that hit me in the chest (#schumidity).

YHC/QIC entitled this backblast “industrial strength”…not because of the #weinke, but that 2 of F3 GrandStrand’s studs Buffet and Vitamin D were present ready to kick tail.  Podcast had a sick M that effectively canceled #JudeeChop for today and no one stepped up to Q the bootcamp.  So, YHC reached into his #weinke vault and told the crew that I had 2/3 of the workout covered and could they handle the rest.

1 Minute warning.

Welcome to F3, mission, disclaimer and the 3 #HIM got moving …

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers, LBACs forwards & back, Cherry Pickers and Overhead Presses.


SEGMENT 1: LAZY DORA (Rousey led mostly)

Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 72.

Circuit 2: (swap partners/SP): P1 does 1 minute and 15 second Wall-Sit while P2 does Flutter Kicks, swap out until total time of Wall-Sits is 7 minute 30 seconds.

Circuit 3: (SP): P1 does 30 Scorpion Dry-docks while P2 does BBSUs, swap out until total number of SDD is 180.

Circuit 4: (SP): P1 does 20 Hollow Rockers while P2 does Alternating Shoulder Taps, swap out until total number of HR is 60.  *Btw: this was Vitamin D’s contribution that was well…excruciating…where did he get this exercise…holy cow…core on fire!  No more contributions allowed from this guy!  #beast.


Nice mix of cardio and much needed (oft neglected) calf work.


QIC brought the 40# and 50# KBs (on loan from #BeachBells).  #BB is the home of the region’s only 100 lb. KB! #shamelessplug #throwshade

1 PAX did 50 traditional swings of desired weight while other 2 PAX did an exercise called out by KB PAX.  Rotation occurred when swings were completed.

2 Rounds completed.

PAX were pretty smoked at this point so as a cool down QIC & Vitamin D co-Qd mobility-flexibility exercises that we really should do more of.  Then for some reason PAX mutually agreed to plank it out until the bell from the church across the street rang.  No ring.  0701, 0702, No ring…and at 0703 (nothing), we collapsed #crueljoke.


Count-O-Rama 3
Praise report/Prayer requests: Spoken and unspoken.
BOM by Buffet

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Lombardi has scored us free tickets to Pelican’s baseball game later this month.  Post (or better yet Q!) at the new mission AO (New Directions aka “The Pitstop”); see Kitten for details.  Iron Flag.  F3 Grandstrand patch challenge.  Lots of opportunities to get better!

NMMS: Honor to Q and support #BombSquad (YHC’s home AO) with so many PAX DR.  Vitamin D and Buffet are studs!  Not ones to showboat and always seem to push the PAX with their effort and work ethic!  YHC logs in his 20th post for his #IronFlag — couldn’t have done it without motivation from PAX (near and far).



Behold, how good and pleasant it is when brothers dwell in unity! (Psalm 133:1)






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