Seven men emerged despite superstition of Friday the 13th on this cool September morning at #Ironyard. This workout was the painful combination of Burpees and Bells, leaving the pax feeling dead tired.
Cardio Warmup • Big Arm Circles x 20 • Toe Touch Kick x 20 • SSH x 20 • Soccer Step Up x 1 min
Rotation One – Repeat x 3 • Traditional Swing x 20 • Half Cross Situps x 20 • Jumping Lunges with Bell x 10 Burpees x 20
Rotation Two – Repeat x 3 • Alternating Arm Swing x 20 • Rocky Situps x 20 • Moving Merkins x 10 Burpees x 20
Rotation Three – Repeat x 3 • Biceps x 10, Triceps x 10 • Full Situp x 20 • Squat Press x 10
Variety – Oblique Dip, Overhead Pull, One Arm Deadlift, Two Arm Front Deadlift
Ball of Man: Led by Mission
Announcements – 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. Pre-Blast by Fountainhead is now up and a training plan (SET TO LAUNCH THIS WEEK) is being developed. Please check out the pre-blast at http://f3nation.com/2013/09/10/pre-blast-governors-cup-13-1/. Our first weekend (long) run is this weekend (7 miles) with Saturday (Sub Prime leads) and Sunday (Chaser leads) runs starting at Dreher at 6:45 AM. 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 15.Costanza 16.Costanza’s M 17.Traitor
– 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]. Please reference yesterday’s email from the F3Columbia email address for more details. First meeting is next Tuesday at 8pm.