Ultimate Morning

Ultimate Morning

Workout Date:





El Red Cardo, Backdraft, Texas Ranger, Beefsteak, Humpback, Brown Bag (1xR), Hamburglar (BB AOQ), Vit-D (3rd FQ), Crankbait (3rd FQ), Quaker (1st FQ) and Sunshine (Nan'tan)

The Thang:

Conditions: Mid 70s, slightly humid, but not as ridiculous this time last month.

Today was YHC/QIC’s monthly turn to Q at his home AO #BombSquad (BS). Great bunch of guys who also post at the #Catapult and nearby the #Village giving this area of the region Mon. thru Sat. workout options.

Several Pax got in “pre-work” this morning. Hamburglar and Quaker (the stallions) got in some training miles prepping for the Myrtle Beach Mini Marathon, Beefsteak (the cheetah) arrived after the said 2 left, but wanted to get “just a few” laps in around CFCC, and then YHC (the slow moving wildebeest) completed a 1.5 mile pre-ruck w/ coupon also around CFCC.

12 Pax in all showed up for this morning’s workout that had a change of pace format given all the brutal workouts and prep work occurring around the region. A short, but stout segment and then some fun.

One minute warning…welcome to F3, mission, disclaimer and this happened:

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers, and LBACs CCW & CW.


Circuit 1: Partner 1/P1 does 10 Burpees while partner 2/P2 planks; swap out until total team number of Burpees is 60.
Circuit 2: (swap partners/SP): P1 does 1 min. Wall-Sit while P2 does LBCs, swap out until total time of Wall-Sits is 6 min.
Circuit 3: (SP). Each Pax challenged their partner to do a set number of Merkins, then P2 would counter, then the same w/ P1 until a number was settled. YHC partnered up with the above cheetah and called out 35, he countered to 40, back and forth, and escalating quickly to the settled number of 65 (I am pretty sure he “one-upped” me). Each pair completed their revised/re-revised number of Merkins.

Pax counted off 1s and 2s to create teams. Using the short field of the CFCC football field, a friendly game of Ultimate Frisbee ensued. We added in the F3 protocol that was every time the Frisbee was dropped, everyone did a Burpee. Team 1 shortly shed their shirts since we couldn’t tell who was on what team. So, team 2 (the shirts) vs. team 1 (the menagerie of the tanned, the farmer’s tanned, hairy – YHC and Hamburglar, disturbingly hairless and downright pasty chests). It was a great time – running, burpees, laughing taunting, a few rough and tumble moments, acrobatic catches and some easy drops. As with most of our UF games, whatever team ERC is on wins and that held true this morning. The skins (with their sweaty manliness displayed) were the victors!


Count-O-Rama 12
Praise report/Prayer requests: Spoken and unspoken.
BOM by Vit-D.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information. Date night this Saturday at Capt. Hook Mini-golf at 7pm w/ ice cream afterwards; Bling on Q. #Shieldlock groups are forming up; Crankbait on Q. Sign up to Q somewhere in September!

NMMS: Honor to Q and support BS! The Pax worked hard, had friendly competition, had fun…an F3 kind of morning!



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