F3 Whiteville Ghost Flag Take Back

9-1–18

QIC: Snickers

9 PAX: YHC(hair game was on point), Brady, AED, Babydaddy, EPO, LETC, Edger, The Bream, BooBoo, Tail Pipe, Sméagol, and Tank Top.

Warmorama: Seal Clap ICx25 (Tank Top struggled with these),  Merkins wave 10 (PAX thought this was too easy but they didn’t know what was coming for them), 10 Burpees OYO, Cotten Pickers IC x 15

The Thang:

I thought the Whiteville PAX were laughing at me in the Warmorama (they were laughing at tank top) so I poured on the pain in the Thang. If you are sore tomorrow blame it on Tank Top and his inability to do the Seal Clap:) 

Bear Crawl Inch Worm PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line, and yells Merkins. All PAX complete one merkins the next man does the same thing until whole PAX has done it.

10’s in honor of todays date 9-1:) start with 9 Burpees mosey 20 yards and complete 1 Big Boy Situps. Just like elevens work the Burpees down to one and the big Boy setups to 9. 

Monkey in the Middle PAX were grouped in 3’s. On one end of the field one PAX will AMRAP these three Exercises one at a time (Merkins, Squats, SSH). Switching exercises every time you return to that side of the field. On the other side of the field one PAX will AMRAP these three Exercises one at a time (V-ups, LBC, Crunchy Frog)  Switching exercises every time you return to that side of the field. The third PAX will in rotating Fashion run the length of the field stopping in the middle to complete two Burpees. (EPO decided to make them one arm Burpees just because) We completed two rounds of this:) 

Walk Like An Egyptian: (Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.) We walked like an Egyptian to the other end of the field cycling through all 12 PAX twice. 

Fun with telephone poles lead by EPO. With time to spare and telephone poles just sitting around EPO lead two team of 6 PAX and a Man version of Pole work. Shoulder presses and squats in the plenty. 

Jae Webbs Lead by LETC. Starting with 1 Merkins and 1 Shoulder air press we worked all the way up to 10 -10. Thankfully we didn’t work our way back down:)

Mary: Plank circle 10 count change up. With all the shoulder work this was a butt kicker.  

 COT: Praying for Edgers Baby for a healthy delivery, peace, and healing from potential complications, and Prayers for Jake 

Announcement: F3 Whiteville extended a invitation to a F2 Cookout next Saturday night as they retire a F3 Shovel flag and replace it an ALL AMERICAN made new Shovel Flag. Shovel made by Council tool!!! Heck Snap ON!!…. Invitation extended to Whiteville for our up coming BROLYMPICS On October 27th. 

Strong work Everyone. Was a honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is. 

Snickers OUT

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