33 pax (incl 6 FNGs!) rolled into the Greenwood gloom this morning for some AB-Domination from F3 Lake Murray. Some good mumblechatter this morning, but it was hard to make out. YHC thought they said ‘don’t stop with the Ab exercises’ so we just kept going on and on and on and on…

Conditions: Sprinklers, 68 deg, lots of humidity

The THANG:
Queenie on the Q:
– Mosey to the Soccer Field, circle up and find a partner
– SSH x 20 IC
– Plank Jacks x 20 IC
– TTT x 20 IC

Phonebooth on the Q:
– Flutter Kicks x 50 IC
– Freddie Mercury x 50 IC
Stretch Abs, Put your junk in the dirt and look up
– LBC x 50 IC
– Hello Dolly x 50 IC
Stretch Abs, Put your junk in the dirt and look up
– Burt Reynolds (oblique crunch) left side x 50 IC & right side x 50 IC
– Atomic Sit-up x 25 IC
– Little Baby Swimmers x 25 IC
Stretch Abs, Put your junk in the dirt and look up

Partner up:
– Each man does 100 BBS and 100 Iron Crosses
Stretch Abs, Put your junk in the dirt and look up

Mayhem, Stagecoach, Queenie, and Phonebooth take the pax through a Four Station Circuit Workout on one Minute rotation:
Round 1
– Station 1 – AMRAP Merkins
– Station 2 – AMRAP Mountain Climbers
– Station 3 – AMRAP Monkey Humpers
– Station 4 – AMRAP Curls w/ Cinder blocks

Round 2
– Station 1 – AMRAP Derkins
– Station 2 – AMRAP Carolina Dry Dock
– Station 3 – AMRAP Werkins
– Station 4 – AMRAP Bench Press w/ Cinder blocks

7 min of Mary:
– YHC leads OH Arm Clap x 50 IC & picking cherries for 20 sec & OH Arm clap x 15 IC
– Tickle leads LBCs x 20 IC
– Special K leads Imp Walker x 20 IC
– Snoop leads low Plank x 50 IC

Mosey back to the Shovel Flag for COT/BOM

Moleskin: F3 Lake Murray truly enjoyed visiting with F3Greenwood. What an awesome bunch of guys with great attitudes, showing excellent growth. I am proud to see the hunger to get better in so many of the new guys. Keep making your workouts as hard as possible and you will find that you are stronger and tougher than you know. Step up and lead a workout. Remember, different people bring different perspectives and that Christmas day surprise is what keeps challenging folks as well as brings them back for more. Your F3 group will be as great as all of you make it. Get some 2nd F going with lunches, Happy Hour, and Coffeterias. That is how you drive ownership of each other to get better together. Thanks for having us over guys and keep growing!

Devotional: Led by Queenie
Hebrews 10:22-23
22 let us draw near to God with a sincere heart and with the full assurance that faith brings, having our hearts sprinkled to cleanse us from a guilty conscience and having our bodies washed with pure water. 23 Let us hold unswervingly to the hope we profess, for he who promised is faithful.

Announcements:
– Welcome FNGs! Bojangles, Foghorn, Drumstick, Coach K, Friartuck, Broke
– Start looking for your first CSAUP event: October Mud Run, Kiawah Half Marathon, P200 next year, etc.
– Every runner started as a non-runner. Don’t set roadblock up before you get started. Join your F3 Greenwood Run group this week!
– F3 Grandstrand is launching at Myrtle Beach on 6/13. Pay it forward and go help with the launch!
– F3 Blythewood is launching on 6/20. Pay it forward and go help with the launch!