Rousey Walks The Plank!

Rousey Walks The Plank!

Workout Date:





Pikachu, Sunshine, Castaway (AOQ), Bellboy (FNG now Pax), and Rousey (QIC)

The Thang:

Conditions: Mid 70s, humid, but overall nice for an outdoor beatdown!

YHC (QIC)’s first crack to lead #ThePlank (TP) #HIM since they moved to this sweet new location of Doug Shaw Memorial Stadium (great job Castaway!)!  Conceptually YHC wanted to bring back the bucket – a handle-less plastic bucket filled with 50# of sand and 20#s of smaller assorted weights (for scalability) – to incorporate into the beatdown.  YHC had to discontinue the use of shared #coupons during the height of Rona.  Also available as a modifier was a 50# sandbag.  YHC figured that these would be #crowdpleasers…and they did not disappoint!

Roll into the parking lot…Pikachu kindly assists this 1xR with his coupons.  Welcome to F3, mission, and disclaimer.  Warm up with the usual suspect of exercises IC and OYO including 22 Merkins.  Warm ups completed, Pax assembled on the DS Football Field end zone moving right to left, then the real fun began…


SEGMENT 1: B.O.M.B.S. In a DORA 1-2-3 manner, the crew did the following:

  1. 50 (B)urpees per pair — one person doing reps., the other running to the 50 Y line and back, and tag and switch.
  2. 75 (O)verhead presses in a Squat hold.
  3. 100 (M)erkins.
  4. 125 (B)ox cutters.
  5. 150 (S)quats.

*Bucket and Sandbag protocol:  As the pairs completed each group of exercises, ea. Pax would (in lieu of running) either walk the bucket to the 20 Y line and back or (as a respectable modifier) carry the sandbag same distance, do 3 cleans, and then walk it back.  The shorter distance made for more frequent trips with these coupons.

SEGMENT 2: In a conveyer belt fashion, Pax 1 walked the bucket a minimum of 50 Y line and returned it to the goal line, Pax 2 waited on 1 to return to grab the bucket and in the interim did AMRAP LBCs, and rest of Pax did an exercise called out by Pax 2 AMRAP.  Next Pax up and around we went until each had a turn w/ the bucket carry and / or sandbag.  The carry distance was determined by the number of wrong answers of Rocky movie trivia by Castaway (20 something year old #HIM) and factoring right answers from his sagely (older…like Sunshine, our FNG and YHC…) Pax.  Castaway will get me back with movie trivia from his generation (Twilight Saga, Harry Potter?!).



COR – 5
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  FreedtoBleed, GrandStrand Brewing 2F, Sasquatch and Asheville Spartan this month to name a few.  Many things going on…get plugged in to serve and have fun!

NMMS: Strong work today!  The bucket work was brutal especially for the newbies…but nobody “grey-manned” the extra work.  The bucket is a staple obstacle at Spartan races.  Step up to support your AO and Q…then look at taking the Q at another AO!  Great job getting 1% better!  Keep EHing…strong numbers throughout the region w/ new FNGs (young guys not ailing old farts like YHC, Lombardi and Flop)!

NMMS2: We had an FNG (Monty…EHd by Sunshine) heretofore known as Bellboy and reportedly posting like crazy!

NMMS3: Sorry for the late BB.  I’m sure I glossed over some other good stuff that “surely happened”.  Thanks for the sweet TP t-shirt that made its way to F3 Phoenix (a great group of guys that show the reach of F3 3 time zones away)!

Honor to lead!



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