• When: 09/26/2015
  • QIC: SubPrime
  • The PAX: Heartbreaker, Windmill, Staccato, YogiBear, Woody, SubPrime


#Brickpile Saturday block party

6 faithful ignored #Cantore and posted to the #Brickpile for a Saturday morning throw down in the misty, #gloomy conditions.  YHC was honored to return to the birthplace of F3 Columbia for a Saturday Q session and while the crowd size resembled nothing close to those of those infamous Saturdays of two years ago strong work was put in by these six.  There was definitely some #mumblechatter amongst the pax but for the most part they were quite cooperative and in the end were glad the posted to #getbetter.

Conditions – 68 and misty

The Thang

Warm up lap around school toward back parking lot. Circle up in lot 

COP

  • SSH – 25 (4ct)
  • Imperial Walkers – 25 (4ct)
  • Little Baby Arm Circles – forward and backward 20 (4ct)
  • Squats – 15 (4ct)
  • Merkins – 10 (4ct)
  • Flutter Kicks – 20 (4ct)
  • Merkins – 10 (4ct)
  • Russian Twists – 20 (4ct)
  • Mountain Climbers – 20 (4ct)
  • C-LBC – 20 (4ct)

Mosey to Edge of Parking Lot, Line Up Facing Millwood

#StringsofFire #AMRAP

Sprint to island with blue trash can and sprint back –

  • 5 Burpees, 10 Jump Squats, 15 Merkins
  • Rinse & Repeat 5 Minutes AMRAP

Mosey to #HeartbreakersBricks – Retrieve 2 Bricks and a block, circle up

#BrickBlock20s – #CrowdPleaser #Mumblechatter

  • Curl w/ Blocks – 20
  • Squat into Shoulder Press w/ Blocks – 20
  • Triceps Extension w/ bricks – 20
  • Russian Twists w/ bricks – 20 (count both sides)
  • Rinse and repeat dropping one rep each round #AMRAP until time called (most pax getting to 16 or 15 reps remaining)

Mosey to Back to Edge of Parking Lot, Line up facing Millwood

#Arkloader

  • Bearcrawl toward island with blue trashcan, when YHC yells “go” sprint to the to the parked Jeep Liberty.
  • Bearcrawl back toward start line, when YHC yells “go” sprint to the start line.
  • Crab Walk toward island with blue trashcan, when YHC yells “go” sprint to the parked Jeep Liberty.
  • Crab Walk back toward start line, when YHC yells “go” sprint to the start line.
  • Leap Frog (broad jump) toward island with blue trashcan, when YHC yells “go” sprint to the parked Jeep Liberty.
  • Leap Frog (broad jump) back toward start line, when YHC yells “go” sprint to start line.

Mosey to #HollywoodSquares

  • Box Jumps or step-ups – 10 (OYO)
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Decline Merkins – 10 (OYO)
  • Box Jumps or step-ups – 10 (OYO)
  • Incline Merkins – 10 (OYO)
  • In and Outs Seated on Square – 10 (4ct)
  • Dips – 10 (4ct)
  • Decline Merkins – 10 (OYO)
  • Ski-Hops Side to Side – 60 seconds
  • Box Jumps or step-ups – 10 (OYO)
  • In and Outs – 10 (4ct)
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Decline Merkins – 1o (OYO)

Mosey to Parking Circle

  • Lunge walk to speed bump

Mosey to concrete slab next to #HollywoodSquares

#Mary

  • Flutter Kicks – 20 (4ct)
  • Freddie Mercury – 20 (4ct)
  • Russian Twists – 20 (4ct)
  • V-Ups – 12 (OYO)
  • Flutter Kicks – 20 (4ct)
  • Russian Twists – 20 (4ct)

COT

BOM – Closed out by SubPrime w/ prayers for Johns Island Tornado victims and Rikard Best

Moleskin

  • Fantastic being back at #BrickPile on a Saturday.  It was a little strange having such a light crowd but with #DawnStrike, #Battle, #theWall, and #Woodshed all in close proximity it’s understandable – to a certain degree.  Saturday was where the magic really lived at F3 Columbia.  A lot of that has shifted to midweek mornings  but there’s still room to rebuild it on the weekends.
  • Nice work pushing through that #BrickBlock20s circuit.  That was not fun for anybody and if you didn’t like it you can complain to Ice9 for giving me the ideas to compose a 20s circuit.  I don’t think he intended for YHC to do so using Bricks and Blocks though.

Announcements

  • Palmetto 200 sign-up is active and so is the preblast.  The cost goes up at the end of this month.  There is also a F3 discount code.  Check the preblast here for details: #F3P200
  • Mud Run sign-up has been extended through 10/3 but that is the ABSOLUTE drop-dead deadline.  One thing’s for sure, given how many “Mud Run” posts I had to sift through on the F3Nation site to find the preblast it’s clear just about every region is putting in their work.  Are you?  Is your AO?  Are you even going to participate in it?  Don’t think.  Just sign up.  Preblast here: Mud Run
  • The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville.  Have some FNG’s in those markets?  Sign them up for emails here: #Leap
  • On a local expansion front #Blitz launches at Memorial Stadium 9/29.  Cornstache is the AOQ and is looking to make this a creative, thirty minute beatdown.  The workout is 5:45-6:15 but promises to pack enough pain to fill a more typical 45 minute workout.  While ‘Stache would appreciate your support he is hoping to cultivate a new group of pax.  If you know anyone in the Rosewood area please get those guys to this workout.

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