I have been posting for a few years in the Lake Wylie region. My first post in Lake Wylie was at The Abyss, however I had never been out here to “Q” a workout.  I had a general idea of what I wanted to do when Grassy Knoll asked me a few weeks back.

After a brief disclaimer, we took a long mosey out of the school and came back in from the entrance off of Langston Drive. Did I mention we did a burpee at each light pole?

Warm Up:
Goofball 20 x IC
Imperial Walker 10 x IC
SSH 25 x IC
Hillbilly Walker 10 x IC
Seal Jacks 20 x IC

The Thang
The Abyss is known for two hills. One being the grass, which I did not use in this workout, but the other being the hill to Langston Drive. So each pax performed 30 merkins and 10 jump squats. Ran to the top of the hill and back. When they got back we subtracted 5 from the merkins and added 5 onto the jump squats. In total their was five rounds (100 merkins and 100 jump squats).

The Abyss is also known for the walking track behind the school, which I tool full advantage of. With the Coca-Cola 600 coming up at Charlotte Motor Speedway I took advantage of this gem. I thought with the remaining time let’s try to get 12 exercises in at 50 reps and take a lap after each exercise with each of the pax choosing an exercise. We were only able to get 8 sets of exercises in, which included (LBC, Alternating Shoulder Taps, Sumo Squats, CCD, Flutter Kicks, Lunges, SSH, Mountain Climbers).

Announcements
AMOEBA Ruck sponsored by F3 Gastonia
Memorial Day Murph in F3 Lake Wylie and another at F3 The Fort

Prayers and Praises
Duck Dynasty recently lost a family member. Keep him in your prayers.

Grout mentioned that he has enjoyed working out with the F3 men. Bones checked in on him this week and he posted. He appreciates the brotherhood of F3.

Aye,

Radar

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