• When: 
  • QIC: 
  • The PAX: 

Back to the Basics

This morning’s Q rolled in just in time to provide an Old School downPAINment on the 22 pax who arrived to burn off the long weekend.  Merkins and flutters with a mix of LBCs, lunge walks and squats provided the recipe for sweat and silence.  While several raised doubt that we would close out at the appropriate time, Pablo and others led us on our final leg around to hit the COT right on time.

Conditions: 72 and humid

The Thang:

All Four Count Cadence:


SSH X 30
Merkins X 15
Beano’s Flutter Kick X 82
Merkins X 12
Logo’s Loop – 4 count cadence @ stops  
Stop 1  
Plank – Alternate Arms 30 sec
Merkins X 10
LBC X 15
Squats X 20
Stop 2  
Plank – Alternate Arms 30 sec
Merkins X 10
Lunge Walk 25 yds
Sprint Return  
Stop 3  
Plank – Alternate Arms  
Flutter X 25
Hello Dolly X 15
Squats X 20
Jog to base of Berkley Hill  
Sprint to Top  
Merkins X 10
LBC X 15
Squats X 20
5 repetitions – single count OYO  
Plank – Alternate Arms 30 sec
Lunge Walk 25 yds
Sprint 50 yds
Jog to Hollywood Squares – plank 1 min.
Jog to Back Lot – COT / BOMMoleskin:

  • Clearly a solid return to basics led by Heartbreaker.
  • Looking for an attendance rebound for all Columbia Region sites Thursday


  • Mud Run is coming up on 10/12.  Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]
  • Governor’s Cup is 11/9.  Commit now and workout at Amble to get ready.  We will release the discount code soon.  So far, commits are:
  1. Chaser
  2. SubPrime
  3. Fountain Head
  4. Bubbles
  5. Snuggles
  6. Drive-by
  7. Kitty
  8. 8-Mile
  9. Yellow Cake
  10. Detour
  11. Kim Jung
  12. Slumdog
  13. Fannie
  14. Obamacare
  • 3rdF efforts are under way.  TB is taking the lead.  Please let him know if you are interested in helping or getting involved.  Contact him at [email protected]
  • MAJOR T-Claps to Fountain Head for heading up the #AmFibious5k that went down yesterday. A great time was had by all. Already looking forward to next year. If you have any remaining AmFibious issues (getting t-shirts, paying up, etc.) you can contact FHead at [email protected].  We will also continue accepting donations to the F3 Foundation if interested.

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