• When: 2020-03-12
  • QIC: Splinter
  • The PAX: hustler, oscar, selfie, lovebug, froman, mud dawg


An Effective Thang

YHC believes that intel of this workout may have been leaked to the Thunder Pax, possibly some collusion with Hammer… just a theory. Anyway, YHC personally had a great time and thought it was quite effective. The guys that did post did some great work. Here’s what we did:

Conditions: 58 and perfect

The Thang

Stack 5-10-15-20-50-75-100
Burpees, Jump Lunges, Sit-ups, Squats, Merkins, SSH, Flutter Kicks

5 burpees
Run 200m

5 burpees
10 jump lunges
Run 200m

5 burpees
10 jump lunges
15 sit-ups
Run 200m

5 burpees
10 jump lunges
15 sit-ups
20 squats
Run 200m

5 burpees
10 jump lunges
15 sit-ups
20 squats
50 Merkins
Run 200m

5 burpees
10 jump lunges
15 sit-ups
20 squats
50 Merkins
75 SSH
Run 200m

5 burpees
10 jump lunges
15 sit-ups
20 squats
50 Merkins
75 SSH
100 2ct Flutter Kicks

Run to Courtyard:
10 Minutes
EMOM
10 Step Ups 5 R/L
10 Decline Merkins
10 Iron Cross

Closing COP:
Imperial Walkers 20 IC
Mtn Climbers 20 IC
LBA fwd 20 IC
LBA bwd 20 IC
Raise the Roof 50 oyo

Announcements:
– The F3 Columbia Smoky Mountain Relay Team needs ONE more runner – contact YHC @coachjreynolds
– Need a big presence to push Speed for Need chairs at the Get in the Pink on May 9.
– April 4 is the 5 year anniversary of The Mission AO. They’ve planned a special CSAUP event that we all need to attend. https://www.f3midlands.com/columbia-sc/f3-the-mission-csaup-event-to-celebrate-5th-anniversary
– F3 Mental Battle day is 3/27/2020. https://f3thefort.com/2020/02/26/f3-mental-battle-day-2020-3-27-2020/

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