This back-blast is being posted on behalf of our Guest Q – Lock-box (@PShvetz,) from F3 Strut in Irmo, SC. Thanks for Q’ing and come back anytime!

Beginning Disclaimer followed by brief opening prayer:

Short Mosey to corner of parking lot for warm-ups

• 15 SSH IC
• 10 Through the Tunnel IC
• 10 Windmills IC
• 20 Little Baby Arm Circles (10 forward and 10 reverse) IC
• 10 Overhead Arm Claps IC
• 10 Chinooks IC

Designate the course for 4 corners of Merkin Hell with the 4 corners containing the following:

• First corner = 25 Diamond Merkins
• Skip to Second corner
• Second corner = 25 Wide Arm Merkins
• Lunge to Third corner
• Third corner = 25 rib rub Merkins
• Skip to Fourth corner
• Fourth corner = 5 clap Merkins
• Plank and wait for 6 to complete Merkin Hell

Short Mosey to Pull-up bars for option of either 10 Pull-ups, 10 Chin-ups, or 10 Leg lifts (alternating sides optional)

Short Mosey to hill where we roll the dice for various multiples of exercises. Each PAX rolls 2x and between each exercise we run to top of hill backwards and do in descending order (counting down to 1 from 10) monkey humpers.

Short Mosey to Gazebo and for 20 dips IC on the dirty tables (benches only were used, not tabletops) 😊

Circle up for Mary and round robin style each PAX leads an exercise IC after saying the PAX to his left’s full hospital name (not F3 Nickname).

Mosey slowly back to flag to count-off for COT and BOM

Great work out there this morning men!!

-Lock-box @PShvetz