YHC got the call Wednesday afternoon from an injured Snips that he could not Q in the morning. So I figured I could handle it “with a little help from my friends” (to quote Crop Duster who quoted it from a song). Also, we had a rare 8-Way mid-week posting! Here is the rundown:
Circle of Pain
- SSH ICx15
- IST ICx10 (Called by 8-Way)
- American Hammers ICx10 (Called by DB)
- 8 count Burpees ICx5 (Called by Audit)
- Siderman Push-ups ICx10 (Called by Baby Face)
- LAC ICx10 (Called by Goodwill)
- Reverse Big Arm Circles ICx10 (Called by PBR)
Mosey to parking lot behind County offices for the introduction to the PAX of B.L.I.M.P.S.
- 1st corner 5 of each exercise (Burpees, Lunges, IST, Merkins, Plank Jacks, and Squats)
- 2nd corner 10 of each exercise
- 3rd corner 15 of each exercise
- 4th corner 20 of each exercise
Now that pure exhaustion had set in take a trip to stairs
- 1 legged calf raises ICx10/calf
Mosey over to curb
- Tricep Dips ICx10
- Weezy Jeffersons ICx10
Mosey over to “Stargate” structure in downtown Lenoir
- Run through structure
- 2 box jumps on and over wall
- Run down walk
- Hop on bench and run across it
- Repeat
Mosey back to shovel flag
Time with Mary
- American Hammers ICx15
- Boat/Canoe ICx10
- Heel Touches ICx10
- Dying Cockroaches ICx10
- Hello Dolly ICx10
- Superman 30 seconds hold
COT/WOD
- Romans 12:1-2; we are physically prepared but let us be mentally and spiritually be ready to be a sacrifice to God and serve Him.
- Encouraged PAX at how important F3 is to us not only physically but spiritually and mentally. We know every man needs it so let’s keep giving it away!
- Great workout with some #Lenoirtough men!
Friar out!