Here’s your super late Back Blast for yesterday’s workout:
AO: Whiskey Alpha, 3/10/2020
Pre Run 0500: 1 pax, @la-z-boy
Boot Camp 0530: 5 pax, @Huggies.. @cardie B @Cookie (F3 Davidson)
FNG: @Kermit, welcome!
QIC: @la-z-boy
Warmup:
30 IC side straddle hops
15 IC Imperial Walkers
20 IC little baby arm circles
10 IC toy soldiers
10 IC gravel grabbers with stretching
Main Thang: String of Pearls
Indian runs with bricks, the long way around school to Greenway.
Pain Station #1: 15 merkins IC, 10 big boy sit ups IC
Brick Mosey to Bear crawl Bridge
Pain Station #2: lunge bridge, bear crawl bridge, 15 merkins IC, 10 big boy sit ups IC
Brick Mosey to next street
Pain Station #3: 15 merkins IC, 10 big boy sit-ups IC
Brick Mosey back to Bear Crawl bridge
Pain Station #4: burpee broad jump bridge, bear crawl back across bridge, 15 merkins IC, 10 big boy sit-ups IC
Brick Mosey half way back and stopping at new fence
Pain Station #5: Crazy Indian Run 20 yds, pax line up on fence in plank position with feet on top rail. Pax hold position while last pax bear crawls to front of line and resumes plank position on fence. Repeated 3 times.
Brick Mosey back to flag
Pain Station #6: 20 IC merkins.
COT: Do not live in Fear. God did not create us to live in fear but to be courageous and stand firm in our faith.
Announcements: 3/14 Convergence at Indigo Rebellion
3/17 3rd F opportunity with Huggies
3/21 Dragon Boat fund raiser at James Island yacht club
TAPS: prayers for @Kermit on his upcoming trip
Prayers for @Greenhorn’s dad cancer
Prayers for @f3harbaugh1 cancer
Prayers for @Michael Bolton not feeling well
Thank you,
David Childress
843-214-1999