• When: 03/27/18
  • Workout Style: Boot Camp
  • QIC: Suitcase
  • PAX: Holiday Mansion, Ron Burgandy (RESPECT), Steamer, Misty, Deebo, Porky, Buckeye, Plunger, Monkey Wrench (RESPECT), Rooney, Aflac
  • AO: Back Blasts, Queen Ann's Revenge, Rotary Park

Once again a light NE wind greeted the PAX as we gathered around the shovel flag.  Those humid mornings can’t get here fast enough for YHC, but I know when July and Aug get here, we will be wishing for a little NE breeze.  It was good to see some of the Palmetto Crew show this morning and here a little about their trip.  F3 road trips must be like going to Las Vegas, what happens in South Carolina stays in South Carolina.

One minute warning was given and then the disclaimer and we were off to the basketball court for:


Side Straddle Hops x 15 IC

Windmills x10 IC

Cotton Pickers x 10 IC

Sun Gods Forward and Reverse

Extra Stretching

From here we headed to the far picnic shelter to to a ladder of table exercises with a mosey around the tree of life after each set .

Thang 1 Shelter Work

Round 1 Dips x 10 IC, Erkins x10 SC, Derkins SC x 10, Step Ups x10 IC  LAP

Round 2 Dips x 15 IC, Erkins x15 SC, Derkins SC x 15, Step Ups x15 IC  LAP

Round 3 Dips x 20 IC, Erkins x20 SC, Derkins SC x 20, Step Ups x15 IC  mosey to outfield wall

Thang 2 BTW

Next was a Ball to the Wall 5 count per person, two burpees, lap around the light and back, x 3 sets

Thang 3 Field Work

From here we went to the soccer field.  I was hoping with all the wind, the grass would be a little drier but I guess I need to start paying attention to the dew point as the mumble chatter was in full force as to the dampness of the grass.  Like Jang always says, look at all that beautiful grass…so let’s do it.

We did 7 & 1 but I think I may have gotten the count off.  We started on one side line with 7 merkins, sprinted to far side line for 1 WWI (yes I heard the grass was a little damp) and continued until we finished with 1 merkin and 7 WW1s.

Next we did a round of 4 corners as a group,  At each corner of the soccer field, we did 10 LBC’s, 10 Squats, and 10 Merkins

Next was a lap of catch me if you can.  Partner A ran backwards while Partner B did 3 merkins and caught his partner and switched.  This was going really well until the last stretch and YHC became delirious and instead of switching with Plunger and start running backwards, I dropped to do three merkins in front of Ron Burgandy and took him out.  Luckily I gave the disclaimer at the beginning of the workout so I could not be sued.  Sorry Burgandy!

For the last piece of grass work, we sprinted from one side line to the other, LT dan back to mid way, and sprinted to the side line.


We had a little time left for Mary so we did:

Boss Tweeds

Pickle Pusher (Steamer)

Box Cutters

Low Slow Flutters

and finished strong with 5 Burpees OYO


Core Sound Run 5K and 10K April 7

HIN tomorrow with Frosted Flake on the Q


Deebo mentioned a teacher at While Oak

YHC took us out in prayer.

As always, it was great to lead such a wonderful PAX this morning.  As I take over the site Q at the QAR from Rooney, I look forward to strengthening my bond with F3 and the PAX of Carterico.  Suitcase





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