February 10th, 2018 By amway

15 motivated PAX arrived at Kannon in support of my VQ.  Was a damp, balmy morning in the mid 40’s.  It rained prior to the workout, but held off for the most part during the workout.  A little mist here and there which felt pretty good.  After taking some heat from The Burgh about my new “CEO” parking spot, we were off on our Mosey.

Mosey to lot between parking deck and Murdock building.

WARM UP

SSH x 25 IC

(Quality SSH skills by Grand Master and a couple others to keep them going while moving out of the way from a car that we thought was coming into our dead end lot!  Which lead to other PAX SSH’ing around in a crazy fashion and extra mumble chatter.  Do we have a new workout?)

Hillbillies x 16 IC

Windmills x 20 IC

Arm circles

Mosey again.  Around the parking deck and past the entrance.  “What?  I thought we’re going to the parking deck?” was heard amongst the PAX.  Let’s get a little wet boys.  Mosey north on Main St, left on Loop Rd, first left into North State Communications parking lot.  All PAX line up on back curb facing the building.  Arm length apart.  Perform an ascending bear crawl with hand-release derkins (from the curb on each side), OYO.  Bear crawl to opposite curb, perform 1 hand-release derkin on the wet, wormy pavement.  Bear crawl back to other side, 2 hand-release derkins, ladder to 10 hand-release derkins.  Gotta admit, it was easier on paper, but it got us in the mood for more.

Mosey south up the sidewalk and a left to the parking deck.  Up the first ramp to the second level platform.

THE THANG

10 burpees.  Run up the ramp to the next level platform.  10 burpees.  Run back down to the ramp.  10 burpees.  Back up the ramp 10 more burpees.

Walking recover up the next two ramps for some pain.

Exercises performed on level platform at every turn the rest of the way up to the top of the deck.

Pain Station 1

20 Hand-release merkins

50 LBC’s (single count)

Imperial Walkers up ramp to next station.

Pain Station 2

20 Carolina Dry Docks

50 Mason Twists

Lunge walk up ramp to next station.

Pain Station 3

15 Burpees

20 WWII’s

Bear Crawl up ramp to next station.

Pain Station 4

30 plan jacks (single count)

30 flutter kicks (SC)

Run backwards up ramp to next station.

Pain Station 5

30 Shoulder Taps

30 Low Dollies

Sprint up ramp to next station.

Pain Station 6

30 Heel Raises

20 W’s

Run back down to Station 1 and repeato!

A few made it through 2 cycles and the rest got through 1.5 cycles before Mary was called.

MARY

J-Lows 20 IC

Freddie Mercuries 20 IC

Trick Daddys 20 IC

MOLESKIN

What an awesome day to be alive and to be a part of F3!  Great workout by a motivated group of men who have all made me better.  I’m not to where I want to be, but I’m far ahead of where I was when I started.  And I owe it all to my F3 brothers who support and push each other to improve and get better.  I’ll always remember my VQ and it really was a great experience.  I was honored and humbled to be the Q today.  I’m already looking forward to doing it again.  Good fun and good showing (9 PAX) at coffeteria post workout.  Kudos to Amway and his 2.0 for heading to Wings of Eagles today for some service projects!  (Kudos to anyone else who was going too and sorry to not name you but I didn’t know you were going.)

COT

• Prayer request mentioned for Zach.  He’s a friend of many who attend Parkwood Baptist Church.  He lost his job this past week.  Prayers for comfort and a new job to come soon.
• Prayers for Catfish and the students that he’ll be chaperoning on a trip to Colombia (the Country……..not the capital of SC, which was jokingly talked about at coffeteria.)
• Prayers for Trick Daddy and his family as Brazil starts Carnival celebration at this time.

Was an honor,

Steel Cannon

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