• When: 
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  • The PAX: 

Bells and Burpees

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.

The Thang:

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.


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