Pruis Archives - F3 Summerville

Weather 65 and great for a January day

FNG None

Disclamer Given

COP Squats x 20 IC, TTT x 10 IC, Don Quixote x 10 IC, The Chinook (Overhead arm circles) x 20 IC, The Hillbilly x 20 IC

The Thing Ring Of Fire (Each Pax latched onto a Block and mustered up at the parking lot entrence)

8 Stations located around the park where work would be put in.

Pax were directed to Qsack the block while the group moved. If anyone needed a break we did 10 murkins.

The stationsin AMRAP style for 1:30.

Station 1 Blockee, Station 2 Curls for the Girls, Station 3 Tricep Dips, Station 4 Squats with the blocks, Station 5 Block pull through, Station 6 Step ups, Station 7 Overhead press, Station 8 Hussein Bolt

Mary MOnkey Humpers x 20 IC, Pickle Pounders x 20 IC, X and O until ti,e was up.

Numberama 10

Nameama and Pledge

Announcements

Third Annual F3 Summerville / Goose Creek Thanksgiving convergence

When: 20171123
QIC: Pretzel, Stalker, Hot Spot
The PAX: Cannoli, Chowda, Chum, Grits, Repo, Old Flame, Hot Spot, Drum Stick, Cheetah, Wolverine, Hospice, High Stick, Prius, Tinker, Stalker, Pretzel, Peg, Bob the Builder, Big Bird, Waldo, Johnny 5, Hollywood, Snowden, Humpday, Yo Adrian, Luigi, Green Bags, Borland, Bee Wax, Adjustment, Mule, Zagat,

Conditions: 50 degrees and overcast

Count: 32 Pax

The Thang: Warm up at COP

Pretzel – 15 mountain climbers IC, 20 LBCs IC

Stalker – squat-monkey humpers x20 on Q, flutter kicks x20 IC

Hot Spot – 25 SSH IC, 20 hand release merkins on Q

50 yard 7s: All pax start and end zone line. Start end – Bobby Hurleys, Finish end – Dammits. Out run stops at each 10 yard marker and perform corresponding burpee, i.e. 10 = 1, 20 = 2, 30 = 3, 40 = 4. In run change to merkins in descending count 4-3-2-1. 60 merkins and 60 burpees performed.

Break into three groups with each Q leading. Each Q took his group around the track for one lap.

Pretzel – Everyone run 1/4 at your 5K pace, then line up in order from last to finish to first to finish. First to finish sends everyone off in 5-second intervals, in order, for another 1/4 mile run. The objective is to not be passed/pass as many as possible.

We then did a merkin waterfall. Each PAX does five merkins, moving on the Q’s call. On the fifth merkin, hold the low plank position until failure. Butts flat, chest and knees off the ground. As the PAX fail, line up in the order of failure from first to last. Then five more merkins on Q call, holding low plank on the fifth. Once the first PAX in line fails, then man next to him can. Thus the waterfall. Then we did a Squat waterfall: Same concept, but five squats, holding the down position on the fifth. For Mary I called the 100s.

Stalker – run full lap with group. RR tracks across the field x3 at negative splits (1:08, 0:58, 0:54.9). The goal was 0:55.

Hot Spot – run full lap with group. Usain bolt 50 yards out, 50 yards back. Merkins, squats, flutter kicks, shoulder taps, lbcs. Firing squad advance drill (I’m up, he sees me, I’m down) 100 yard assualt. Squad returns runs 100 yards as a group.

COP: Mary

Pretzel – 100s

Stalker – Rocking horse lbcs X15 IC

Hot Spot – Guantanimo

COT: Count, namorama, announcements, Pledge of Allegiance, Ball of Man.

Devo: Hot Spot

Coffeteria: On site provided by Hospice.

At Mary, I called Rocking Horse LBC’s x15.