10 faithful posted to a #gloomy morn at the mothership for F3 Columbia at #BrickPile. YHC was excited to loosen the reins a bit after 8 weeks of limited work due to injury. What better way to do so than to suck it up and accept Mission’s #MumbleChatter and take the crew on a little stroll through the ‘hood? Strong work was put in by all ten and YHC thinks…..hopes…..truly believes everyone walked away feeling as though improvement was had.
Conditions: 49 degrees; moist
The Thang:
Warm up run onto lower field
COP
• Imperial Walker – 25 (4ct)
• Little Baby Arm Circles – 20 Forward / 20 Backward
• Shoulder Press – 20 (4ct)
• High Knees – 20 (4ct)
• Merkins – 10 (4ct)
• Flutter Kicks – 20 (4ct)
• Merkins – 10 (4ct)
• C-LBC – 20 (4ct)
Depart campus heading up Adger; Stop at Cassina
• Jump Squats – 20 (OYO)
Continue Up Adger; Stop at Devereaux
• Monkey Humpers – 15 (4ct)
Continue up Adger; fork left onto Berkeley and run to base of hill
#JacobsLadder
• Sprint to top of hill; at the top 10 Jump Lunges (count both legs), 10 Squats, 10 Monkey Humpers; run back to the base; Rinse & Repeat decreasing one rep each round stopping at 5 Reps; Plank until completion
#JacobsLadder
• Sprint to top of hill; at the top 20 Merkins, 20 C-LBC’s, 20 Plank-Jacks; run back to base; Rinse & Repeat decreasing one rep each round stopping at 15 reps; Plank until completion
Run back toward school; stop at Devereaux;
• Burpees – 10 (OYO)
Return to School Proceeding to
Run to #GreatWall
• People’s Chair – 60 seconds
• Merkins – 20 (OYO)
• People’s Chair – 60 seconds
• Merkins – 20 (OYO)
#HollywoodSquares
• Step-Ups – 10 Each Leg
• Incline Merkins – 10 (4ct)
• Dips – 10 (4ct)
• Step-Ups – 10 Each Leg
• Decline Merkins – 10 (4ct)
• Dips – 10 (4ct)
Trickle into field
#Mary
• Big Boy Sit Ups – 15 (OYO)
• C-LBC – 15 (OYO)
• V-Ups – 15 (OYO)
• Russian Twists – 15 (count one side only)
Rinse & Repeat AMRAP decreasing one rep each round until time called
COT
BOM with #Score – Closed out by YHC
Moleskin
• It’s an honor and absolute pleasure to Q a workout at #Brickpile. While the number of pax still pales in comparison to Saturday mornings of years past the quality experience of putting in work with this group is hard to describe. #MumbleChatter is at its finest on those grounds.
• It was impressinve to see #theWall guys stroll in after 10 hard miles. YHC hopes to join the running crowd at full speed real soon.
• Great showing at #Coffeeteria (#April) following the 7:00 workouts. Pax from #Score, #BrickPile, #theWall, and #Battle were in attendance. Let’s try to keep growing the numbers. It’s a necessary 45 minutes of #2ndF.
• Prayers for Fountainhead and co as they work through a mission trip in Haiti. Do good work and return safely!
Announcements
• T-Shirt orders for #Amble are due soon. Get your orders in!
• T-shirt orders for the #P200 are also out there (along with patches). Have your captain consult the website for details.
• Epworth Children’s Home is hosting the united Methodist Church Basketball Tourney January 22-23. They would appreciate some volunteer assistance. If anyone is interested contact Sherri Mims (FiA “Rocky”) at [email protected].
• Tune-in for the next newsletter for more happenings around F3 Columbia