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#Dewsweeper Special

32 men entered a soggy gloom this morning at the #brickpile ready for a tag-team #convergence.  Stilts and YHC prepared hard for a solid workout and the pax were happy to oblige.  After a fast start at the initial COP and some running courtesy of a modified and hill-less Jacob’s Ladder, the pax split up before reuniting for the final COP.  T-claps to all pax as no complaints on the weather were heard.

Conditions: 65, overcast, and light mist

The Thang:

Run to COP:

(roll around in the wet grass)

Merkins – 10 (4ct) – Hold High Plank and Count Off (remembering your number this time)

C-LBC – 20 (4ct)

Merkins – 10 (4ct)

Six Inch-LBC – 20 (4ct)

Merkins – 10 (4ct)

Sit-Ups – 25 OYO

Merkins – 10 (4ct)

Hello Dolly – 20 (4ct)

Merkins – 10 (4ct)

Russian Twist – 20 (4ct)

Run and Line Up on White Pipe: Modified and Hill-less Jacob’s Ladder

  • Run to First F3 Flag – 25 Sit-Ups
  • Run to Second F3 Flag – 20 Push-Ups
  • Run to tree line – 20 Squats – Plank there on Completion
  • Rinse and Repeat x 3

Odds Run with YHC to Brickpile; Evens Run with Stilts (grabbing 2 bricks) to Parking Lot (Both Groups to Switch on Completion and Run Both Stations)

Brickpile:

Plank-o-rama while everyone arrives

  • Arm Flutters (Front and Side) with Bricks – 20 (4ct)
  • Curls with Blocks – 10 (4ct)
  • Bench Press with Blocks – 15 (4ct) – Hold; Burnout 30 Seconds AMRAP
  • Curl-Press with Blocks – 5 (4ct)
  • Goblin Squat with Blocks – 15 (4ct)
  • Triceps Curls with Bricks – 20 (4ct)
  • Sit-Ups – 25 OYO
  • Bench Press with Blocks – 15 (4ct) – Hold; Burnout 30 Seconds AMRAP
  • Russian Twist with Bricks – 20 (4ct)

Plank-o-rama

Parking Lot:

  • Suicides
    • Bear Crawl/Crab Walk Back (hold six inches on completion)
    • Flutter Kicks – 25 (4ct)
  • Suicides
    • Scaldy-Dog (3-legged Bear Crawl)/Merkin-walk Back (hold six inches on completion)
    • Flutter Kicks – 25 (4ct)
    • Burpees with Bricks – 10
  • Suicides
    • Flutter Kicks – 25 (4ct)
    • Burpees with Bricks – 10

Run to Upper Field – COP/Mary

  • Sit-Ups – 25 OYO
  • Flutter Kicks – 30 (4ct)
  • (Holding 6 inches from Flutters) Freddie Mercury  – 20 (4ct)
  • Sit-Ups – 25 OYO
  • Flutter Kicks – 30 (4ct)

Lap Around School Sprinting from Millwood Driveway to Brickpile

COP

BOM – Closed out by SubPrime

Moleskin

  • T-Claps to all for working through this workout.  ~200 merkins (including burpees and merkin-walk), 175 sit-ups, 125 flutter kicks, etc.  Need I say more?
  • Tweet from McLovin – “Would’ve enjoyed breakfast and #2ndF but having a bit of problem using my arms at this moment (post #brickpile)” – keep coming back!  It does get easier.
  • Fun Start: Stilts had the idea to make the moist conditions a non-factor by having the pax immediately get on their backs and roll to their stomachs before the first exercise. #noexcuses

Announcements

– DEADLINE of TODAY, 8/17 to order a shirt for the AmFibious 5k. Great shirt. See the design that will be on the chest of the shirt here: http://f3nation.com/2013/08/06/pre-blast-the-amphibious-5k/ Race details there as well…it’s not so much a race as a “fun run” and float down the river. Bring wives, kids, Grandma’s for Kim Jung…

– NEXT WEDNESDAY Kim Jung is starting F3Columbia #HumpDay happy hour at Henry’s on Devine Street. 5:30 after work come get a brew with Kim Jung or he’ll drink yours too.

– Governors Cup November 9th — YOU CAN DO THIS. Lots of time to train. Amble guys are expected to be amongst the pax.

– Ryan Rawl Freedom Run on Saturday, September 7th. Ryan was a Richland County Sheriff’s Deputy and The Citadel graduate who was killed in Afghanistan in 2012. The proceeds from the race benefit Citadel scholarships as well as sending at-risk youths from Crayton Middle School to the Sheriff’s Department Kid’s Camps. Ryan was the RCSD Resource Officer at Crayton and had ties to several of our F3 pax. Considering our involvement with Crayton (it’s the home of our “SwampFox” workout, and there are currently about three dozen F3 2.0′s attending school there), we need to support this race fully. Early registration to get the $30 rate ends Monday, August 19th. After that, the entry fee goes up to $35 through September 6th and $40 the day of the race. You can find all the details — including online registration — at this link: http://rawlfreedomrun.com/ The race starts at 8:30 at Crayton. This is an excellent “Double Down” opportunity for those who wish to workout at Brickpile and then run the race at Crayton. (I, Chaser, can not do the race because I’m doing the Blue Ridge Relay that Friday and Saturday and I’m ticked I’ll miss it. I hope there will be a big F3 showing. FROM CHASER: Ryan was one of my Knobs when I was a junior at The Citadel which makes him feel like a little brother to me. I attended his funeral along with about 30 other fellow F-Troop members.)

– IMPORTANT: We are in early discussions to add a few new workouts (yes, already, we be growin’). SHANDON WORKOUT: Continued consistent big numbers at Brickpile even after the SwampFox split means we need to split again. We’re looking at Hand Middle School which has a huge field, track, pain station opportunities as well as an adjacent park that has stairs, hills, and places to do pull-ups. We also think that Shandon holds a ton of guys who would really benefit from F3. This would be a Tuesday/Thursday bootcamp workout most likley. We need a guy there though…someone to take control of that area in the way that Sway handles Brickpile, Chaser handles SwampFox and FountainHead handles Amble. Are you that guy? If you think you are contact Chaser ([email protected]) or Sway ([email protected]).

DOWNTOWN WORKOUT: Robber is looking to start a downtown workout most likley at Finlay Park or Memorial Park. We already have several pax from the Earlwood area and there are more soon to be FNGs in there. This is still in its infancy. See Robber for more info. ([email protected])

ADDITIONAL SATURDAY LOCATION: We are looking at another Saturday workout and thinking about AC Flora. 60+ makes workouts cumbersome at Dreher. SubPrime is likely the Area Q there. This would be Saturday only and we would likely still all converge together one Saturday a month at Dreher or another large space. Of course, Lizard’s Thicket after every Saturday workout will allow for 2ndF time between Dreher and Flora pax. Talk to SubPrime ([email protected]) if you’re interested in that location.

 

 

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