Been a tough week for the folks down in South Carolina. YHC’s news feed on social media has been full of hard to fathom pictures from my hometown. The M and I had to planned to be in Columbia this weekend to watch Leonard Fornette run a 5K on my beloved Gamecocks, but with the game moved to Baton Rouge, the M & I decided to head to Columbia to help out any way we could. With that in mind, YHC sent out a request yesterday asking for supplies/donations to be taken to Columbia and asked that they be brought to Juggernaut today. Without surprise, F3 Raleigh pax answered the bell. Our SUV is maxed out with supplies collected this morning and added to with donations & a visit to Costco (retail version, not F3 version). T-claps to everyone who contributed this morning and those who have already contributed via the F3Columbia gofundme page and other means. If you have not donated and would like to, visit F3 Columbia page for info. Also, big time T-claps to G-Vegas’ co-workers at Elliot Davis for their donations to the shopping spree at Costco. That said, onto the thang…..
Pax gathered, no FNGs, quick disclaimer & go:
Mosey around the parking lot making a figure 8 trail around the parking rows finishing back at our normal warm-up spot for the following:
- SSH – 30x
- Sir Fazio Arm Circles – 20x each way
- Good Mornings – 15x
- Imperial Walkers – 15x
- Windmill – 15x
- Nippler – 20x
With the Pax warmed-up, they were instructed to partner up. One pax runs long loop around parking lot while the other pax does an exercise, flapjack & repeato until the following was completed:
- 200 Plank Jacks
- 200 Squats
- 100 CDDs
Next, mosey down to the rock pile & grab a rock
- 20x of Curls, OH Press, Rows, Tricepts Ext.
- 15x of Curls, OH Press, Rows, Tricepts Ext.
Return the rocks and mosey back the parking lot for a set of 11s with Merkins & WWIIs.
Mary
- LBCs – 25x
- 6-inch Leg Hold – 5 count per Pax
Announcements
- New Saturday workout in Rolesville – get out the FNGs; come out & post in NE Wake County – get with Moonshine for any questions on building F3 presence in that area
- Qs needed for Juggernaut, sign-up……then sign up to Q another site
- Arena this afternoon – meet at Pullen for pre-run over
Prayers
- All the people impacted by the flooding in SC
- Speedy return to health for Pot-hole’s daughter
Grady took us out.
