Stretch arms:over-ead, side to side
20 monkey humpers
20 imperial walkers
Pax partnered up and performed a round of "Lazy Dora"
P1 merkins while P2 Plank (10) Merkins at a time flap jack until 100 merkins complete
200 LBC P1 (20) LBC while P2 holds 6", Flap Jack (till 200)
300 squats P1 (25) squats while P2 hold air chair (till 300 reached)
Pax instructed to grab a block
30 Elf on a Shelf 15 each side
1 lap around ball field
Grab 2 Bricks:
Moroccan Night Clubs
Alternating Bicep Curls
Fists of Fury (punching motion with bricks in hand)
merkins with Bricks
Jack Webb (with Bricks)
25 Sweat Angels
1New FNG: Hunter Jordan "Padre"
SSH x20 IC
Windmills x 20 IC
Pavarottis x 20 IC
Pax then instructed to partner up and get a light pole
20 overhead presses
rinse / repeat until failure!
circle up for a round of Jack Webbs
COT Devotion Pledge
After receiving a last minute text at 4:27am from my F3 brother stating he was sick YHC decided to pick up the torch and carry out the plans already laid out for the day ! Weather was a pleasant 68degrees and rain had just fallen a few previous hours ago.
SSH x20 I C
Pennington's x10 ( flapjack)
20 *Pavarotti Back Strokes - (this exercise is compliments of Hartsville Pax member Pavarotti who came up with this crazy idea while discussing a golf tournament!) Pax get on their 6 then while holding "Bannana" position with legs 6" off ground they perform Pennington's while maintaining balance!
Pax then mosey to the Ampitheater for a little round of stairway to 7 doing jump squats in between steps
Mosey to the mural back on the square
Pax start with 5 burpees bear crawl to first cone
10 burpees bear crawl to second cone
5 smurf Jacks
next Pax instructed to LUNGE to the court house for a 4 corner party
(corner 1) 20 Decline presses
(2) 20 mountain climber'
(3) 20 pull ups
(4) 20 flutter kicks
Rinse / Repeat
Pax then Mosey back to the AO
Circle up for a little Bannana/ Canoe
COT, Devotion, Pledge
Conditions: A lovely 30 degrees and a light frosting on the ground ! ( this made for great mumble chatter when the pax had to get on their six!)
Dying Cock Roach
Pax took one lap around field and got a block
Block Work out @ 50
Chest Press\LBC w/ block
another lap around Field
Brick Work @ 25
Morrocan Night clubs
Alternating Bicep Curls
Fists of Fury
One Lap around field with Brick
Circle up: Jack Webb with Bricks
A Balmy 27Degrees !
Warm up with: Pennington’s, Wind Mills, Side Straddle Hops,
The Pax were then instructed to pick up a piece of rescue rope and hold on to it for the entire workout.
On to the grass for a little opener of Jack Webb up to 28 then back down, (mumble chatter began!)
mosey to memorial start with 20 Carolina Dry Docks, then Dan Taylors to the next block
30 Jump ropes there then on to the church where 5 trips up and down the stairs,
mosey to the chamber of commerce and 15 alternating shoulder taps!
then mosey to Courthouse where they did BLIMPS in 6 different locations!
10 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats.
Mosey Back to the AO for a little bit of "In the Plank Tonight" ( pax did plank work for the entire Phil Collins song "in the air tonight") followed by 1 round of Train tracks, Ladders, 27 LBC's and Flutter Kicks IC! (only 17 completed, pax were spent) !
COT: Patty Cake explained the rope we carried in the fire and rescue community was our safety net our lives depend on the rope in many situations as is with our faith in a higher presence AND Our need to Stay committed to F3. F3 provides the much needed Physical exercise and accountability that we need to stay healthy and build great leaders in our community !