Marion Square Convergence Saturday Workout 12/7/2019, OG, Big DIF

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Marion Square Convergence Saturday Workout 12/7/2019

Solid work by all this morning!!

Warm up OG Led us

  • Side startle hops x 50 IC

  • Imperial Walker x 15 IC

  • Cherry pickers x 10 IC

  • Merkins x 15 IC

  • Stretch left, right then both legs

Mosey to the Aquarium Parking deck

The Pain Train Started with Four rounds of pax choice Burpies or hand release Merkins Led by @OG

  • Round 1 40 Burpies or Hand release Merkins OYO up and over 4 sets of parking garage stairs then back down.

  • Round 2 Repeat with x 30 Burpies or Hand release Merkins OYO up, over and down parking deck.

  • Round 3 Repeat with x 20 Burpies or Hand release Merkins OYO up, over and down parking deck.

  • Round 4 Repeat with x 10 Burpies or Hand release Merkins OYO up, over and down parking deck

Mosey to the freedom Park. @Big DIF led 3 rounds of field of dreams exercises.

Round 1

  • Burpee Broad Jumps to the second Oak then x 10 Iron Mike’s IC

  • 20 Big boy Situps SC

  • 30 Flutter Kicks IC

  • 40 Monkey humpers IC

  • Lunges back to the start

Round 2

  • Suicide run to first sign x 10 Merkins IC and back repeat Merkins x 10 IC

  • repeat to second and third sign

Round 3

  • Lung to first doubles line × 10 squats IC.

  • Continued Lunges to 2nd Doubles line x 15 Monkey humpers IC

  • Continued Lunges to 3rd Doubles line x 20 Squats IC.

Third round:

  • Run to first sign line × 10 big boy situps SC at first line

  • Run to Second doubles line × 20 Flutter Kicks IC.

  • Run to Third doubles line and back × 15 in and Outs IC.

Mosey back to the flag

  • In and Outs x 15 IC

  • Big boy situps x 20 SC

  • Flutter Kicks x 15 IC

  • Crunchy Frogs x 20 IC

COT: Prayers for @Harbaugh and his battle with Stomach cancer. Praise for the Birth of Rat’s new babby boy. Thanks for the Freedom that we enjoy on this remembrance of Pearl harbor Day.

Qic: @OG and @Big DIF

Pax: Hallmark, Red Tide, Dedable, Headmaster (Respect), Float, Death Benefit, Christopher Robbins, Fragile, Klondike (Respect), A-Rod, Pacemaker, Pretty Mouth, Hawk Eye, The Soprano (Respect), FEMA, Two Buck Chuck, Credit Check, Johnny Utah, Table Saw, Pile Driver, Viking, Swinger, Easy Lover (FNG Welcome Respect), Hot Pocket (2.0), Microwave, Big Poppy, The Boo, Toby, Didka, Conflict, Lazy Boy, Daisy, Short Sale (Respect), Hokey Pokey, Gutenberg, Bunion (FNG Welcome), Gandalf (Respect), Slippers, Abe Forman Sausage King of Chicago (Respect), Free Willy, Michael Bolton, Hotwire (Respect), Puddles (2.0), Fish Tank, Rat, Villa and Diopter

Announcements:

Service Project 1000 – 1200 light decorations Windward farms Boys Home. January 13 a follow up effort is in the works. Stand by for more info.

F3Charleston Oyster Roast will be held on Feb 22nd at the West Ashley Motor Club located at 3450 McLeod Mill Rd, Johns Island, SC 29455. Make some time to get out and drink some coca-cola’s with your F3 Brothers and suck down some oysters while raising money for a charitable cause.

Thanks for the amazing leadership from @hotwire and the change over to @Daisy to pick up where he left off.

Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif