I arrived early at The Patriot for a 3 mile prerun and to setup for the Q. It was a cool wet morning, so I omahaed the workout that I had planned for the grassy hill beside the coliseum to the walkways leading up to the coliseum entrances.
There were five of us including one FNG. The FNG is a former Rock Hill Bearcat and Clemson Tiger football player. He spent time in the NFL as a Buffalo Bill football player, so he was familiar with the Anchor Bar restaurant. So when I introduced myself he quickly figured out that I wasn’t from around here. He even commented that I say Ancha Ba like everyone from up there. HaHa.
The disclaimer was given and the pax helped explain the five tenants of F3 for our FNG. I explained that our exercises had some weird names but he would catch on.
We warmed up with some Side Straddle Hops, Imperial Walkers, Windmills and Cherry Pickers all IC.
We took off for a short mosey up one of the walkways to a coliseum entrance then all the way around the building to where I had some cones setup for a Mountain of Anchor Bar’s Famous Chicken Wings.
At the bottom of the walkways were four cones with the following, four different but similar exercises. We ran down the first walkway to the cone and performed the prescribed exercise. At the top of the hill there was a cone with Bleu Cheese & Celery (Squats). If at any time a pax needed to take a break to cool down, he could perform a dozen squats. Rinsed and Repeated for each exercise in round 1. After the first round we Omahaed and completed the exercises for mild, medium, hot and extra hot and then ran back up the hill after performing exercises for mild & medium and hot & extra hot.
|Round 1||1 Doz. Flying Squirls||Round 1||1 Doz. Burpees|
|Round 2||1 Doz. Carolina DD||Round 2||1 Doz. Mountain Climbers|
|Round 3||1 Doz. Merkins||Round 3||1 Doz. Knuckle Merkins|
|Round 4||1 Doz. SSH||Round 4||1 Doz. Smurf Jacks|
|Round 5||1 Doz. LBC||Round 5||1 Doz. Dying Cockroaches|
|Round 1||1 Doz. Hand Release Burpees||Round 1||1 Doz. Prison Cell Burpees|
|Round 2||1 Doz. Mountain Climber Merkins||Round 2||1 Doz. Mountain Goats|
|Round 3||1 Doz. Hand Release Merkins||Round 3||1 Doz. Prison Cell Merkins|
|Round 4||1 Doz. Star Jacks||Round 4||1 Doz. Bomb Jacks|
|1 Doz. Squats|
We moseyed to the back side of the coliseum where we then had my version of a “hot wing eating contest,” Balls to the Wall to see who could hold the position the longest. YHC was the winner.
We moseyed down the walkway to the parking lot where we were at the crossroads. I explained that many times in our lives we will find ourselves at the crossroads and we need to look to God for guidance and lean on our F3 brothers for strength.
We moseyed back to AO for the COT
We did the count-o-rama, name-o-rama, named our FNG, announcements and Prayer concerns & praises.
Everyone please welcome Pick Six to our ranks.
YHC closed us out in prayer.
I thank Jelly for the honor and privilege to lead.
Anchor Bar out