Supersized Fit-Test at CP

Supersized Fit-Test at CP

Workout Date:





Candy-Cane, Pikachu and Single Barrel

The Thang:

Conditions: Low 60s and mostly dry. The new saying is in SC you can experience all 4 seasons in one week nowadays!

YHC turn at wheel of the #Catapult. This AO (and its concept of being IR-Kotter-FNG Friendly) are producing some #HIM who are progressing well as evidenced by this morning’s “fit-test” style beatdown! 4 #HIM were present, pre-workout #mumblechatter flowing, 1-minute warning and then this happned…

Welcome to F3, mission and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, Wind Mills, Imperial Walkers, Through the Tunnels, Tempo Squats and LBAC forwards & back.

SEGMENT 1: “21 – supersized” CFCC large parking lot.

Pax moseyed on over to the large parking lot and while on the way grabbed a paver stone from the #coupon pile. 21 is a superset of the “11s” circuit with station 1 being 1 rep. of an assigned exercise; then movement (ex. run) to station 2 to do 20 reps. of another assigned exercise making the total reps. 21. Then run back and do 2 at station 1, movement, 19 at station 2, and back & forth & so on until numbers are flipped.

Station 1 (at one end of lot): Merkin (started out at 1). Run, trot or walk to next station.

Station 2 (at other end of lot): LBC on the even sets (20, 18, 16, etc.) and Squat on the odd sets (19, 17, 15, etc.).

Supersize: While traversing from the Station 1 to Station 2, each Pax would stop in the middle of the parking lot and using the #coupon would do the same number of Curls as they did Merkins. This was a #crowd-pleaser especially towards the end when we were doing like 17 Merkins and 17 Curls knowing 18, 19 & 20 were still in front of us. Theys got swole this morning!

SEGMENT 2: We wrapped up the workout with a minute or two of OYO stretching at COT while QIC did an abbreviated COR-NOR-announcements since time was essentially up for this morning.


Count-O-Rama 4
Praise report/Prayer requests: Spoken and unspoken.
BOM by Pikachu

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Of course, “us” – IR/FNG/out of shape friendly workout/AO “The Catapult” at CFCC on Tuesdays and Thursdays. Lots of 2nd F (lunches, outings and HHs) and 3rd F (Q-Source & evening bible studies) opportunities.

NMMS: Way to handle the non-stop aspect of this workout! Pikachu lead the Pax, our newer Pax Candy-Cane put in strong work, Single Barrel also #accelerating was glad it wasn’t 310 Burpees (nod to Quaker), and YHC well…I do what I have to do. The supersized component (that was borrowed from one of Quaker’s recent Q) definitely added to the suck factor…but y’all grinded it out! Well done! #ISI



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