Return to Scrooge

ImBack

When: 9/26/18

QIC: Ice T, Little Tony, Swan (RESPECT), Brim (HATE HATE ?HATE), Johnny 5, Big Worm, Pinto, Thriller (RESPECT), Belding (RESPECT), Ginger, Squib, Moped (DOUBLE RESPECT) Yogi, Bobby B, CDC

The Pax: CDC (QIC)

Conditions: 79 degrees F, humidity high

The Thang

Disclaimer (Actually, I think I forgot to do this.)

Warm-Up

SSH x 10 4CT IC

Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC

Imperial Walkers x 10 4CT IC

 

Mosey to Hoppa’s Yard

 

Bear Crawl 1-2-3 

Partner up. Perform 100 merkins, 200 LBCs, and 300 squats as a team. While Partner A is doing the 1-2-3, Partner B bear crawls to target point (half width of Hoppa’s yard) and crawl bear back to start point. Flip flop until all merkins, LBCs, and squats are complete.

 

Indian Run

Around tennis courts and back to Hoppa’s Yard.

 

Vacuum Cleaners

Partner up. Wheelbarrow from start point to target point (half width of Hoppa’s yard), perform 5 derkins. Reverse wheelbarrow to start point (1 rep). Flapjack. Each PAX completes 25 derkins (aka 5 reps).

*I believe most people completed 2-3 reps before an audible was called…Big Worm and Belding probably completed all 5 of theirs.

 

Mosey to parking lot.

 

Plank ‘o ‘Rama

High Plank, Left Arm, Right Arm, High Plank

Alternating Shoulder Taps x 10 4CT IC

High Plank, Left Arm, Right Arm, High Plank

 

Mary

Flutterkicks x 10 4CT IC

Protractor

Hello Dolly x 20 4CT IC

American Hammers x 20 4CT IC

 

Follow-The-Leader

Run around the tennis courts and back.

*Just a little bit of time left. Swan suggested 20 diamond merkins. I’m not a mean guy like he is, so I called 10 Burpees OYO instead.

 

COT:

BOM: Thriller (New and improved 50 year old BOM)

Moleskin:

Thank you for letting me (telling me to) return to my roots and do my best to challenge the Scrooge faithful today! I’m glad we could at least do a few shoulder exercises…maybe next time I can make sure we get some knerkins and tunnel of love as well. Strong work brothers…until next time!

 

Announcements/Prayers

  • Sign up to Q for 1st and 3rd (https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date.
  • Our 2 Ragnar teams, (Flowtown Flyers & Studs or Duds?), have 9 more days until showtime…we could use some prayers for some pre-race, race, and post-race healing.
  • Prayers for Swan’s daughter who is having eye surgery again tomorrow.
  • Palmetto Street Church of God: From 8a-1p you can donate supplies for Hurricane Relief.
  • Saturday, Sept. 29th: Pee Dee Coalition’s 6th Annual Breaking Free, a 5K/15K run/walk to support the coalition’s emergency safe shelter in Florence. If you’re interested, contact Thriller.
  • Prayers for Ginger who is traveling to Myrtle Beach tonight and flying to Puerto Rico for his youth minister’s wedding.

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