• When: 03/21/18
  • Workout Style: Boot Camp
  • QIC: Wifi
  • PAX: Ron Burgundy (Respect), Twitty, Phelps, Life Alert, Graco, Bunyon, Dogtown, and Wifi (Respect)
  • AO: Back Blasts, Beaufort, Dockhouse

YHC rolled in to the Dock House AO for an inaugural Chicken Shack Q not knowing whether there was enough meat in the planned workout for the willing and able PAX looking for a beat down to start their day. This quickly became a passing thought upon seeing the WCTI News Channel 12 van in the parking lot and with no none news worthy events in Beaufort at 5:20 am it could only be my “Respect” brother Ron Burgundy ITG. Next came Twitty, Phelps, and Life Alert back from their travels far and near with Bunyon and Dogtown coming in hot!!! But wait, we have one more……yep, that was Graco I saw running on Hwy 101 with his headlamp and now incoming towards the PAX!! The gangs all here and 5, 4, 3, 2, 1 hard start…… F3 defined, the F3 Mission delivered smooth as silk, and the disclaimer stated we were off to the Beaufort Cutting Board for warmarama.

Warmarama:
Mosey to “The Cutting Board”:
Wind Mills x 20 IC, SSH x 20 IC, Cotton Pickers x 20 IC, Hillbilly’s x 20 IC, Sun Gods x 15 IC fwd/rev,
R over L 20 ct L over R 20 ct, Burpees x 5 oyo

The Thang:
Mosey back to the Dock House:
Bands Round 1
Bicep Curls R & L x 15 SC, Shoulder Press R & L x 15 SC, Squats x 15 SC, Triceps Ext R & L x 15 SC,
Side Lateral Raises R & L x 15 SC, Standing Row x 15 SC, Chest Press x 15 SC

Mosey to Middle Lane:
Boss Tweeds x 15 IC, Copperhead Squats x 15 IC, Merkins x 15 SC, Monkey Humpers x 15 IC,
Plank Jacks x 15 IC, Shoulder Taps x 15 IC

Mosey to the Dock House:
Erkins x 15 SC, Derkins x 15 SC, Dips x 15 SC, Step-ups x 10 each leg, BTTW w/Air Presses x 20 ct / PAX

Bands Round 2:
Repeat Round 1 – Bicep Curls R & L x 15 SC, Shoulder Press R & L x 15 SC, Squats x 15 SC, Triceps Ext R & L x 15 SC,
Side Lateral Raises R & L x 15 SC, Standing Row x 15 SC, Chest Press x 15 SC

Mary:
Audience participation –
LBC’s x 20 IC (Wifi), Hello Dolly’s x 15 IC (Ron B.), X’s & O’s x 15 IC (Twitty),
Low Slow Flutters x 20 IC (Phelps), Dive Bombers x 15 SC (Graco), Travolta’s x 15 SC R & L (Bunyon),
American Hammers x 15 IC (Dogtown), WWI’s x 20 SC (Life Alert)

Name-a-rama, Announcements, and Prayer Requests:

Normal F3 workouts tomorrow (War, Court, Swash, Stone), CoopStrong F3 event this Saturday, March 24 in Greenville, Palmetto 200 this weekend also.

Dogtown took us out with his normal gift of reverent and humble prayer for: Life Alert’s 1 yr old 2.0, the Austin, TX bombing victims, and continued prayers for the Dickerson family. Thank YOU Dogtown!!

As always, it was truly an honor to lead these fine men this morning in an effort to get better. Everyone pushed hard this morning and hopefully got a little stronger due to their F3 commitment to post.

SYITG, until next time….Wifi out

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