Conditions: 54 degrees
The Thang:
Warmup lap around school to lower field.
SSH X30
IW X20
Merkins X12
Mosie to Brickpile and pick out two of your best.
DO NOT PUT THEM DOWN UNTIL YOU PUT THEM BACK!
Everything to follow was with bricks… including Iron Cross #crowdpleaser
Mosie to side parking lot
Front/Back Circles X15each
Run to Michigan
Big Boy Sit Ups x25
Curls X30
Run to Princeton (behind wall)
Triceps X30
Straight Arm Big Boy Sit Ups X15
Russian Twist X25
Lunge Walk half block
High Knees/Skip rest of block (with Smurf song in your head)
Run to Kline
Alternate Arm Raises X33
Something else… can’t remember
Run to Maiden
Squats X25
Merkins alternate lifting bricks X12
Run to Adger/ Yard Bird’s Yard
Brick Raises X25
Down/Up Adger Hill
Iron Cross with Bricks on Belly X25
Switch
Down/ Up Berkley Hill
Raise the Roof X7
Now in time crunch move down Adger
Start walking Tricep press toward back wall X25
Switch to walking curls as Pax catches up… called out by Two Buck as #Girlie #MallWalkers… change call to running curls #watchyourface #disclaimer
Over back wall put bricks up.
COT & BOM
Moleskin:
Classic trouble with FNG with so much potential. Last name Orville, went to that other Carolina school, on and on and the Pax just fails… Popcorn… Really? Need to work on that.. on top of that I forgot to get his email address so if anyone knows him get that to Sway.
Had a few good tweets post workout about trouble brushing teeth and what not because of brick work… #whywecallitBrickpile
Announcements:
Contact Sway at [email protected] if you are interested in the wait list for the Mud Run. Spots are starting to open up. The run is October 12.
The 2nd F golf outing at Crickentree is scheduled for October 10. Contact Alterboy at [email protected] if interested and check out the pre-blast.
The 3rd F bible study meets again tonight. We still have two seats left. If anyone is interested, contact TB at [email protected]. Meetings are scheduled for alternating Tuesday nights through the next few months at TB’s house, 8:00 PM.
Two teams for the Palmetto 200 (March 28-29) have been formed. March is a long way out but if you’re interested, we need to go ahead and get a complete head count. Sign up now and show your commitment to F3 and our long term stamp on this state. Contact Chaser at [email protected] for more information.
An afternoon/evening run with a pain station or two is being planned for this coming Friday, 5:00 PM at Harbison State Park. Keep your eyes open for a pre-blast with details.
Last but certainly not least, the Walk for Life is this coming Saturday. As a double down opportunity, this is a great one. We don’t have an F3 specific team for this race registered, but Costanza and his M. and Kim Jung and his M. are registered thru the team “Cancer Crushers” and they’d love to include you under that registration name if you so choose. There is a 10k and a 5k race as well as the walk which is perfect for the whole family.