All in All It's Just another Brick…Wall

Good Morning, this is your wake up call….  Yes, I know what time it is…  Yes, I know you didn’t request a wake up call….  Who is this?  This is the Mud Run calling, I thought you’d recognize the voice…  Yes, you can go back to sleep, but rest assured… I’m coming to get you…

Conditions: 66 Degrees, 90% Humidity 

The Thang:

Warmup trot around and down to the CMS field.

SSH X 30 In Cadence
Merkins X 20 In Cadence  
Situps X 20 OYO  
Burpees X 10 OYO

Flutter Kicks X 20 in Cadence

Circuit 1 all OYO:  
Diamond Merkins X 10  
LBC’s X 20  
Squats X 20  
Rinse & Repeat

 Protractor with repeated out/in at 6″ and 45’s

Circuit 2 all OYO:  
Wide Arm Merkins X 20  
Russian Twists X 20 (each side)  
Squat Jumps X 20  
Rinse & Repeat

#Hamburger Hill  5 sprints with Mosey Down (pause for merlot spillage)  
1 Sprint with Bear Crawl Down  
4 Sprints with Mosey Down
(After all, it’s #HillWeek)

Mosey around the top of the hill, down past the #TreeOfLife to the new #StankWall

Peoples Chair until all are assembled + 30 seconds

Pullups to Failure on the wall  OYO
Dip Presses to Failure on the top of the wall  OYO
Table Shrugs X 20  OYO
Table Calf Raises X 20  OYO
Dips on the Benches X 20  OYO
Declines on the Benches X 20  OYO
People’s Chair until congregated + 60 seconds
Wall Climbers to Failure OYO

Mosey back to #TreeOfLife  for a little Mary:  
LBC’s X 30  in Cadence
Russian Twists X 25  in Cadence
Protractor with high and low out/in

Mosey back up to the SF

COT & BOM

Moleskin:

• Yes this took a little inspiration from the recent mud run and the surprising difficulty of some of the obstacles.  Many of us have talked about the need for pullups as part of the workout.  Play time at the #StankWall will get easier as you learn technique on some of those exercises and as pullups get easier over the coming months.  Look for more obstacle based exercises as Q’s get creative in and around the various AO’s.
• Strong work this morning by some of the new guys.  Pushing yourself to extreme limits demonstrates strength of character even while the body seems to lack that strength.  Keep at it, be encouraged and know that we’ve all been there.  It will pay off.

Announcements: 

• The Pre-Holiday Fuel Challenge began October 14. Here is the pre-blast. A lot of F3Columbia is in on this challenge. Won’t you join us, too?
• The F3Columbia Pull-Up Challenge also launched October 14 with the goal of increasing everyone’s upper body strength. This is a must for the Spring Mud Run. Please check out the pre-blast here: http://f3nation.com/2013/10/14/preblast-f3columbia-daily-pull-up-challenge/
• Plan to attend (and bring an EH’d friend to) the Birthday convergence on October 26th at Finlay Park. It’ll be huge. If you ordered a T-shirt, make sure to get it from Sway and plan to gear up for the big one year anniversary event.  There is also an #UltimateDoubleDown opportunity on the 26th.  If you are training for the Governor’s Cup Half-Marathon you know the 26th is the day you are supposed to run 13.1 miles.  So, if you simply cannot allow yourself to miss either workout, you are invited to do both.  The group will depart ~5:00 AM to give time to complete the 13.1 before invading Finlay Park for the Convergence workout. #CSAUP
• We’re working on at THIRD Palmetto 200 relay team. We’re up around 28 participants so far with more coming from Greenville, Charlotte and elsewhere. This will not be an event you want to miss. Check the pre-blast for details and contact Chaser or YHC if you’re ready to commit.
• Northeast Big Bang Saturday November 2 at North Springs Park off Clemson Rd. 7-8:00 and a strong downtown contingent is needed to help get these guys off on the right foot.
• Governor’s Cup training continues this week with a scheduled 12 mile run Saturday.  Here are some of the options for getting this run in: http://f3nation.com/2013/10/16/governors-cup-half-marathon-training-12-mile-pre-blast-1018-1019/

If you don’t eat yer meat, you can’t have any pudding. How can you have any pudding if you don’t eat yer meat?”