Intro: Wanted to incorporate a good ole fashioned Dora beatdown with a lot of chest exercises. Signed up for this Q when the Q sheet came out. The rain subsided and felt pretty good outside. Glad to hear Training Wheels pull up this morning with his volume up, just like the good ole days. Needed to cut today’s workout 7 minutes early to be at CSU to help with a basketball camp.
Conditions: no rain, humid, mid 80s
Shortcake Special (Before the BC): none
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.
TTT x15 IC
LBAC fwd/bck x15 IC
SSH x10 IC
Merkans x50 OQ
grab a block, head to tennis courts
Once we got to the tennis courts YHC dropped his block on accident and remembered to complete 11 burpees within the workout. YHC instructed the PAX it would be a Dora so partner up.
100 OHP (together)/10 Damnits OYO (otherside of tennis courts)
200 Block Press (together)/20 Iron Crosses OYO (otherside of tennis courts)
11 Burpees IC (broken block)
300 Squats (together)/30 Curls OYO (otherside of tennis courts)
400 Calf Raises (together)/40 Merkans OYO (otherside of tennis courts)
Escalator Block Merkans: 7 blocks were separated 1 foot apart from each other in a straight line. Each person completes a right arm merkan, regular merkan, and left arm merkan on each block (21 total merkans). Rinse Repeat.
6 Minutes of Mary:
Suds, Redo, Training Wheels, Prius (Respect), Yo Adrian (Respect), Prayer Request, Bedpan
Raffle Tickets for Tournament of Champions cornhole on 06/15 will be collected by Redo for just The Ditch. June 15th Father’s Day Convergence 0700 Doty Park. Hot Pursuit 5K Goose Creek on 06/15 9am. Shortcake’s Farm/Tournament of Champions 1pm 06/15. July 4th Convergence 0600 Eubanks Park/The Ditch. Read Freed to Lead if you have not yet, can purchase the book on Amazon. Possible Q school at the Ditch will be coming up, TBD.
Pledge of Allegiance: did this
Led by Bedpan
Hydrate, Hydrate, Hydrate!!!
Lots of mumble chatter and some nonregular faces today at The Ditch. The PAX definitely got their workout in and hated YHC for the beatdown…this means I did my job. Great push guys, its a pleasure to lead.