• When: 10/1/2015
  • QIC: Costanza
  • The PAX: Cornstache, SubPrime, Grillz, Gypsy, Costanza


As the pax arrived in the gloom this morning, one of the City of Columbia’s finest watched over the parking lot. He was there almost until the point we started the workout. For the pax, this was a gentle reminder of the fact that these men watch over all of the city, keeping us safe, and making sure everything is how it should be. Sometimes though, these men pay the ultimate sacrifice. Our thoughts and prayers continue for Officer Alia and his family. We hope they can find peace.

5 Men Gathered to take on the second running of the newest Columbia AO. At this AO, the idea is to keep up the intensity, while allowing guys to push themselves as hard as they can. This morning, YHC had a menu of AMRAPs, perfect for any Pax. And yes, there was running, and no, this isn’t Ramble. Well, it might be just a little Ramble-ish.

Conditions: Cooling off a bit, still a bit muggy. 77 degrees, 88% Humidity.

The Thang:

From the parking lot, run (no mosey at Blitz) to the corner of Holly and Airport for the first of several AMRAPs.

5 Minute AMRAP
5 Merkins
5 Squats
5 Burpees

Run to corner of Airport and Jim Hamilton for the second AMRAP (the AB AMRAP)

5 LBCs
5 V-Ups
5 Russian Twists (count one side)
5 Burpees

Continue until exactly 6am.

The Pax observe a minute of silence for Office Alia along with all other F3 Columbia AOs at the same time.

Run to the Track. Before we get on the track, though, time for another AMRAP in the grass. Need to get those legs warmed up before hiiting the track, so time for a Leg AMRAP

5 minutes AMRAP
5 Jump Squats
5 Jump Lunges (count one leg)
5 Tuck Jumps
5 Burpees

When complete, run onto the track and run half of the track as a “warm up” or to loosen up those legs from that last AMRAP. Next,
100 Meter High Knees
100 Meter Sprint
100 Meter Karokee
100 Meter Sprint
Back to start.

Next, Repeato, but this time, face the other direction on the Karokee.

100 Meter High Knees
100 Meter Sprint
100 Meter Karokee
100 Meter Sprint

At this point, time was running out, even though YHC’s plan hadn’t, so unfortunately, the rest of the plan was scrapped.

Run from the track back to the Memorial Stadium Parking Lot.
Once pax are back on Airport Blvd, YHC asked for everything they have to complete.
Great job putting on the speed to finish the workout.

– Good fun this morning at Blitz. If you know guys in Rosewood, get them out here. This will be a great AO. It will certainly take on a life of its own soon.
– Thank you Cornstache for offering the second Q to me, #Honored.
– YHC purposely kept the count low on the reps so that the pax could push through them and keep their form. The pax agreed that despite that fact, the exercises continued to get harder.
– Prayers for Office Alia and his Family; for the Tornado victims in Charleston, with special thoughts for SubPrime’s Aunt; for YHC’s hometown neighbor, Ronnie, who received some bad news yesterday.

– MudRun…. anyone?
– Get your Rosewood EH’s on!

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