- QIC: Decibel
- Pax: Geico, Gears, Taz, Cable Guy, Dark Helmet, Aquaman, Smuggler, Senator Tressel, Change Order, McGruff, Long Shanks, Chaser, Jekyl, CSPAN, World Wide, Zima
- Posted In: Uncategorized
Seventeen men stirred from the fartsack to listen to a little music and enjoy a simple stroll around Tega Cay Elementary School. Great perseverance was shown by all.
Disclaimer: Injured or Dead should not be moved but should be worked around
Warm up run around the parking lot
Imperial Walker x10
Slow Merkin x6
Cherry Picker x11
CDDx10
Windmill x10
Warm up over
Run to Virtual Flag
Bring Sally Merkin Challenge
Bring Sally Squat Challenge (ended early-too easy)
Bring Sally Dip Challenge
Run to Outdoor Theatre
1st set-
10 burpees
Backward run to next level
10 burpees
Backward run to next level
10 burpees
Backward run to next level
10 burpees
10 burpees
10 CDD
Backward Bear Crawl to next level
10 CDD
Backward Bear Crawl to next level
10 CDD
Backward Bear Crawl to next level
10 CDD
10 CDD
10 burpees
Backward run to next level
10 burpees
Backward Bear Crawl to next level
10 burpees
Backward run to next level
10 burpees
10 burpees
Run to back steps
Down Steps
Walking Balls to the Wall
Partner Up
All exercises and running with a rock of your choosing
Partner #1-Run Down Long Stair Case
Partner #2- Overhead Press
Switch
Partner #1-Run Down Long Stair Case
Partner #2- Jack Webb
Switch
Partner #1-Run Down Long Stair Case
Partner #2- Curl
Switch
Mosey to short stair Case
Each person do Wheel barrow up case x2
X-O’s x20
Windshield Wipers x20
Reverse LBC x25
burpees x10
Jail Break back to COT
It was a pleasure to have everyone out for the Black Diamond. It was a new record. As always it was an honor to lead.
Continued prayers for all ailing PAX and ailing family members
Praise for inspiration from F3 Brothers no matter what the age