Tag: Skidmark

Rock work and triple check

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Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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20 at The Snake Pit

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OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing

Longshanks came running through with a super bright headlamp.

Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.

We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.

Site Q’s…please schedule me.

The Thang

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