January 16th, 2018 By KGB

F3 200

9 Pax (Perfect #) joined in on a F3 racing type event in very windy around 40 degree weather.  Frost Bite didn’t check weather and didn’t wear his furry toe shoes.  Cause and effect made for him constantly trying to warm his phalanges.

 

Warmup:  Mosey to steam plant for 20 SSH (IC), 15 Hillbillies (IC) and 2 10 Count TP Hamstring stretches

 

Thang:  Jog to Belk Parking lot and view our race track for the morning.  Pax was divided into 3 groups of 3 and each would perform a series of 3 exercises at Pole #1 (South End of our loop) as well as a series of 3 exercises at Pole #4 (North End of our loop).  Each exercise would have a group total count to 200 then start on next exercise.  Pole #1 and Pole #4 are approx. 300 yards in distance.

Pole #1:  200 Merkins, 200 Squats, 200 Mountain Climbers

Pole #4:  200 LBCs, 200 Carolina Dry-docks, 200 KGBs

Each team of 3 had one member at each pole, the third team member started the loop, when he arrived at pole 4 he would pick up the count onward to 200 while other F3er ran back up to pole #1.  Process continued until we had completed 2 full rounds of this wonder exercise.  Yes that is a total of 400 of each exercise.

 

Thang 2:  After F3 200 loop was complete we mosey to ASEC pull up bars much to the delight of Frost Bite.  Q had 20 cones laid in nice orderly fashion.  All 9 pax then together did 200 Pull-ups and 200 Burpees.  Each time a pax completed 10 Burpees and 10 Pullups he would take a cone and stack it until no cones were left.

 

Mary:  Q was not able to do Brazilians or J-Lows

2 minutes of Low Flutter – Homer to Marge

2 Minutes of Upward – Downward Dog and Child Pose stretches

 

Work out did exactly what Q wanted as the transfer from Pole 1 Merkins to Pole 4 Carolina Dry-docks was an upper body shredder.  This exercise pushed all pax because we had no time to rest and the pullup burpee combo at the end was a cherry on top finisher.  Anvil tried to make bargain with Frost Bite that he would trade pullups for burpees.  All pax worked hard and the 3^rd set of Pullups and Burpees about put the Q over the edge.  I see it as a badge of honor when I’m able to call out the merlot of a pax during my Q.  Not sure what it means when Q has to dry heave for 30 seconds before Mary.  Backdraft said that made him feel better about the morning.  Great Coffeteria time with group and even had a visit from Kannon Q this am, Fire Chicken.  Prays out to Trick as he gathers his kids in Savannah and returns to Brazil.  Also prayers for Anvil as he starts a new job.

 

Great morning guys,  Catfish

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