8 PAX: YHC, Brady, Beretta, Green Light, Clavin, AED, 8-Penny, and Babydaddy
Warmorama: Seal Clap ICx25, 10 Burpees, Rolling Merkins 10, Cotten Pickers IC x 15
Duck and weave around Senior center and back to the AO with a 10 count balls to the wall in the middle.
The Al Carmichael
Pick six exercises (listed below). Start at wooden platform. For Set 1, the pax sprint to the tree line, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Do six sets of this, changing the exercise each time.
Monkey Humpers, WW2 sit ups, Merkins, V-ups, Carolina Dry Docks, Mountain Climbers
Grateful to have 8-Penny out there to show how fast the Al Carmichael could be done.
Mary: Plank circle 10 count change up.
COT: Praying for Edgers trip to the ER,
Announcement: 8-Penny F2 Region Q didn’t come to just to show us how fast he could complete the Al Carmichael, he also came to volunteer a local F2 Leland Q. After several PAX fought for the honor the crown was given to our very own AED. He will be bringing to life the F2 (Fellowship) in Leland. Block Party October 20th hosted by BoneSpure & Tiny Dancers, BROLYMPICS October 27th, The Team has been assembled and will be heading to Whiteville tomorrow to reclaim the Ghost Flag.
Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.