Intro: Had a couple HC’s on the preblast yesterday. Wanted to do a BC that incorporated more arms and abs. The reason I wanted this was because most of us Goose Creek guys would be rucking @ 8am for the Share The Load ruck event. It was gonna be just enough to be a beatdown.
Conditions: Foggy, hot, humid
Shortcake Special (Before the BC): None
Ruckers: None till the event later lol.
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
LBACs x15 fwd/bck IC
Sun Gods x15 IC
TTT x15 IC
Squats x20 OQ
High Knees x20 IC
head over to grab a block
4 corners around the outside of the tennis court fence. Carry block overhead in between if your arms aren’t jello. All exercises were OQ and 20 reps each.
1st round: Merkans, Incline Merkans, Decline Merkans, Hand Release Merkans
2nd round: LBC’s, Iron Crosses, WW1 sit ups, X’s & O’s
3rd round: OHP, Block Press, Curls, Rows (10 reps each arm)
4th round: Flutterkicks, Freddy Mercury, Hello Dolly’s, X’s & O’s
head back to basketball court.
Wall sits on the green wall: wall sit for 40 seconds, run 10 yards down and 10 yards back. Rinse repeat for 3 rounds.
stow blocks, head to flag.
6 Minutes of Mary:
All exercises were 20 reps each: Box Cutters, WW1 sit up, South American Hammer, In & Outs, Imperial Walkers, Flutterkicks
Bedpan, Olaf, Tinder, Redo, Prayer Request, Harbaugh (respect), JoJo
Share the Load ruck event would begin @ 0800 Goose Creek High school. Q school 8/16 5:45am @ the Den. Pray for Wilson’s family. Pray for those with illness going on for the guys at the Den.
Pledge of Allegiance: did this
Led by Bedpan
Arms and abs so our legs wouldn’t be dead at the ruck. Quality beatdown. Lots of mumble chatter this morning which was great. Good to see Harbaugh again.