Eleven, Thirty, Twenty (The Day and the Rep Counts)

QIC:  GeekSquad 

Date: 11/30/2020

PAX: Postman, Milkman, Roomba, Cleaver, Sherlock

AO: Shot House


main gate was locked, so we took the long mosey way around, chilly, but the rain held off. low 50s

Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.


Da Warm up on parking lot

All IC

SSH x 11
Forward Fold x 11
Willie Mayes Hayes x 11
Imperial walkers x 11
Mountain Climbers x 11
Iraqi Tea Time x 11
Windmills x 11
SSH x 30
Forward Arm Circles x 11
Reverse Arm Circles x 11
Overhead Seal Claps x 11
Regular Seal Claps x 11
Moroccan Night Clubs x 11
Cherry Pickers x 11
Chinooks x 11
SSH x 20

The Thang

Mosey the long way around to the track then…

Four Corners

Started at Bleachers – box jumps up- mosey back down, box jumps up and mosey back down then Bernie to first corner of track (Station 1)

1st (ALL AMRAP for time intervals)
60 seconds – merkins
60 seconds – monkey humpers
11 burpees
Lunge to next station

60 seconds – shoulder taps
60 seconds – LBCs
15 burpees
Jail break to station 3

60 seconds – Plank Jacks
60 seconds – Squats
15 burpees
Gorilla hops to next station

30 seconds – Carolina Dry Docks
30 seconds – Flutter Kicks
Mosey back to start. – ran out of time here


COT – take care of yourself right now. Don’t let your guard down. There’s another spike in positive cases. Be a good soldier. Be steadfast, stand firm, immovable. “If you are not firm in faith, you’re not firm at all.” – my pastor, F3 Blindside Paul challenged his brothers (the believers ) in Corinth with similar words recorded in 1 Corinthians 16:13-14, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14 ESV

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