Tag: Copperfield

Clydesdales – Value Run

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Not much to add.  We had 3 options Value loop to Walmart, a trail run through Baxter and a pineapple run through Baxter.  All were safe and returned without any skid marks. Peace out!

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Prisoners over the Wall

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11 men arrived at the park, with 1 FNG in tow.  Change Order and Copperfield had an alternate plan to run the Tega Cay hills.

Fishsticks began the workout with a warm-up jog around the neighborhood.

Circled up for COP

Plank Stretches

SSH x 20

Imperial Walker x  20

Windmill x10

Hello Dolly x 10

Moroccan Night Club  x 20

Mosey to the field for some partner exercises at each corner of the field

  1.  Elevated push-ups x10 – feet on partner’s back
  2.  Single arm lifts x10  – Lift partner up from ground with one hand
  3. Dips x 10 – Partner 1 in plank position while partner 2 dips
  4. Merkin claps x 20

Rinse and repeat two more times OYO

Jekyll takes the Q-

Mosey around backside of Alcatraz with a head fake to “the hill”.  Stopped for some seal jacks and plank jacks before having Sparkplug lead the pax to the coupons.

Taking our brick we pick it up and put it down several times in the form of curls, squats, lunges, shoulder press, tricep extensions.  Bonsai looked like he was lifting cobble stone.  That dude big.

Split off to team 1 and 2.  Team 1 on wall for sits and team 2 race across field, scale the outfield fence, run up the mulch hill and do 5 bombjacks- race back to wall.  Flapjack.  2 more rounds throwing in BTTWs and Wall sits.  Sparkplug continues to be a no quit leader.  #inspiration.  Falcon Crest almost had nonscheduled reassignment surgery getting up and over the fence.

Putting coupons back at home base we moseyed to the field for Jack Webbs and Lt. Dan’s.  Crowd favorite here- especially the LT. Dans.

Great effort by all.  Triple Hate- FNG Baywatch was a welcome surprise.  Nice job Router.  If you are still wondering- Shady has firm backside that provided a great bench for YHC.

 

Excellent work men!

 

Announcements:

F3 Chicago – Launching soon

The Fort Invergence – Sept 29

Paradise workout – Friday night at 7:00pm

Prayers:

Shaddy’s M interview

Change Order’s M turns 40

Jekyll’s 2.0 away on camping trip

 

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Windjammer Glory Run

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Record breaking 16 PAX at Tempo.  Dash to Windjammer and Back was The Thang.  Lots of 2ndF during the 1stF with a 3rdF pause in the middle to give thanks to Sky Q at the Windjammer Dock.

 

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Prayers:

Aging Parents, Marriages, Job Situations.

Much thanks given to Sky-Q at the dock this morning… Praise to the King.

 

Announcements:

G-Fit tomorrow at 1900

CAH Guidance Saturday Sept 2 at 1600

Invergence Sept 29th

Read Your Newsletter

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Escalating in difficulting

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For this workout, YHC borrowed heavily from a my Q while on vacation at Ocean Isle the week before.  As we often do in F3, however, it was made more difficult this time.  The focus for this workout was to remind ourselves that we can always dig deeper.  It was fast paced and after completing something that seemed difficult we moved onto something that sounded even more horrible.  Each PAX dug deep and crushed it.

Warm up:

  • Mosey lap around the parking lot
  • SSH X35
  • Merkin X 15
  • Mountain Climber X10
  • Windmill X10
  • Imperial Walker X10

The Thang:

Merkin Suicide

Line up on the line in front of Harris Teeter.  The parking lot has four small islands between Harris Teeter and Fort Mill BBQ.  5 Merkins on the line, then run to the first island, 5 merkins, run back to the start, for 5 merkins.  Then run to the first island again for 5 merkins, continue to the second island for 5 merkins, head back towards HT but stop at the first island again for 5 merkins.

With the suicide run and the requirement to stop for 5 merkins anytime you passed the island that was a total of 65 merkins broken up by a fair amount of running.

Dora 1,2,3

Partner up to complete a series of exercises together with your partner.

Partner 1 would complete the exercise while partner 2 would run the full length of the parking lot.

  • Bomb Jacks X100
  • Squats X200
  • Shoulder Taps X300 counting only the tap on the right shoulder

Partner Burpee Plank

Partner 1 would hold an elbow plank while partner 2 completed burpees.  After each burpee partner 2 will jump over their partner in the plank position.  This was completed in a ladder with one partner completing 10 burpees, switch for the other partner to complete 10 burpees.  Descend in number until complete.  10, 8. 6. 4. 2, Done.

Announcements:

This BB is late posting.  Announcements are outdated.

Thank you Decibel for the opportunity!

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