Word of the day… NUR

  • QIC: Popeye
  • When: 10/12/15
  • Pax: Italian Job, Sgt York, The Riddler, Burgundy, Apache, Schrute, River Rat, Geppetto
  • Posted In: The Fort
Nine #HighImpactMen made the decision to not #fartsack a slightly chilly Monday morning to #GetBetter by the very non-professional YHC.
Today’s word of the day is “Nur” & this Q is sponsored by the number 10.
THE THANG – 
Warm Up:
  • IW X10
  • WindMill X10
  • MNC X10
  • Merkins X10
  • MNC X10
  • Merkins X10
  • MNC X10 (Shoulders were getting real warm.)
  • Chinooks X10
  • SSH X10
Mosey to the parking deck
Each ramp –
  • Run ramp – 10 squats (at the ramp turns)
  • NUR ramp – 10 squats (Nur is run spelled backwards thus we ran the ramp back wards… Nur. add it to the Exercise list)
  • All the way to the top run down the steps
  • wait for the 6 10 count
Rise & Repeat
  • Run ramp – 10 CDD
  • NUR ramp – 10 CDD
  • run down the steps
  • Run ramp – 10 calf raises
  • Nur Ramp – 10 calf raises
  • run down steps
Mosey to fountain park
  • 10 Merkins
  • 10 Derkins
  • 10 Irkins
  • 10 dips
Rinse & Repeat
Mosey
Stop at Freedom Temple steps
  • 10 Derkins
  • 10 Irkins
  • 10 Merkins
Mosey to Cotton Alley
Peoples Chair with a Loooong 10 count
  • 10 LBC’s
  • 10 flutters
  • 10 Hello Dolly
  • 10 plank jacks
  • 10 Gut Busters (Plank twists)
Mosey lap around the parking lot to make the morning jog an even 2 miles
Done right on time.
ANNOUNCEMENTS: 
Fast 5K this Saturday. Time: 1600 Location: Fort Mill High School. If you didn’t sign up with a team still try to come out to watch this #CSAUP event.
The Patriot Shirt order is open – See Italian Job or watch the F3RockHill Twitter for info. Thursday is the last day to order this round.  The next round will happen in about 6 months… maybe.
North Rock Hill Church is collecting “Mud Buckets” from Home Depot to send to the folks in Columbia.
PRAYER:
All the MIA PAX to get back out to the Gloom
Apache’s M – FiA Chili Bean fight home from Chicago after the Chicago Marathon.
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