11 PAX emerged from the #Fartsack on this glorious Fall-like morning in search of a way to #GetBetter. Perusing the parking lot was YHC, who was honored to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. Today YHC’s oldest 2.0 celebrated her 12th birthday, and YHC felt compelled to dial up a Q that paid homage to a young lady who has changed YHC’s life in ways never imaged. It was an honor to lead these former #SadClowns this morning as they each were ready willing and able to #PushTheRock.
Conditions – 59 and could not be more ideal (perfect burpee weather)
Disclaimer
The Thang:
Quick mosey from Shovel Flag to green space adjacent to Clemson Road
SSH x 12 (IC)
Slow Fast Merkins x 12 (IC)
Squats x 12 (IC)
Rinse/Repeat x 3
Mosey down Converse to intersection of Converse/Wofford
Triangle and Twelve
Round 1
Merkins x 12 (IC)
Sprint to intersection of Chicora/Citadel
Merkins x 12 (IC)
Sprint to intersection of Citadel/Converse
Merkins x 12 (IC)
Sprint to intersection of Wofford/Converse
#Crowdpleaser
Round 2
LBCs x 12 (IC)
Sprint to intersection of Chicora/Citadel
LBCs x 12 (IC)
Sprint to intersection of Citadel/Converse
LBCs x 12 (IC)
Sprint to intersection of Wofford/Converse
Round 3
Monkey Humpers x 12 (IC)
Sprint to intersection of Chicora/Citadel
Monkey Humpers x 12 (IC)
Sprint to intersection of Citadel/Converse
Monkey Humpers x 12 (IC)
Sprint to intersection of Wofford/Converse
Round 4
Like a good coach, Venti calls for an audible and convinces YHC to only have PAX complete total of 12 burpees for entire circuit (as opposed to 12 at each stop for total of 36 for entire circuit)
Burpees x 6 (OYO)
Sprint to intersection of Chicora/Citadel
Burpees x 4 (OYO)
Sprint to intersection of Citadel/Converse
Burpees x 2 (OYO)
Sprint to intersection of Wofford/Converse
Circle Up quick in Citadel Park
Calf Raises x 12 (IC)
Jump Squats x 12 (OYO)
Pulse Up x 12 (IC)
Mosey back towards AO along Converse
Circle Up at intersection of Converse/Clemson
Calf Raises x 12 (IC)
Jump Squats x 12 (OYO)
Pulse Up x 12 (IC)
Mosey back down Converse and return to Crayton and down into football field
Burpee Ladder on Hamburger Hill
Hand Release Burpees x 4 (OYO)
Mosey to Top
Hand Release Burpees x 4 (OYO)
Mosey to Bottom
Hand Release Burpees x 4 (OYO)
Few Minutes of Mary
Flutter Kicks x 12 (IC)
Big Boy Sit Ups x 12 (OYO)
Chaser LBCs x 10 (IC)
Solo Iron Cross x 10 (OYO)
Hand Release Burpees x 12 (OYO)
Flutter Kicks x 12 (IC)
Big Boy Sit Ups x 12 (OYO)
COT/BOM – McLovin
Devotional – Snowbird
Moleskin
- #LarryBirds were not in short supply this morning as Splinter, Stent, Venti and Polo did their thing, which including crushing the sprints adjacent to Citadel Park.
- Totals (if you’re interested in those sorts of things) included 2.1 miles of running, 108 merkins (counting burpees), just the right amount of ab work and enough Monkey Humpers to make the PAX uncomfortable.
- Investigation still on-going into the stench alongside Citadel Park. To describe the smell has atrocious was a generous use of the term.
- Soapbox Moment – Today was one of the more beautiful mornings that we have had in Columbia in quite some time. Cool temps, low humidity and clear skies abounded. Despite that, many PAX chose the #Fartsack this morning instead of the #DRP. Our Region was built upon the shoulders, legs and arms of men who avoided complacency, men who did not look for the easy way to start the day, men who actively and aggressively sought challenges for the primary purpose of getting better in all aspects of their lives. Our Region will not be overcome by apathy or complacency, not on YHC’s watch, and we all (that means you) must make a concerted effort to remember from where we came as #SadClowns and vow to not return to that place via the road of complacency. If you are reading this Backblast, you likely posted this morning. I charge you to pick up the phone and call or text a brother that you have not seen in a while and bring him back to the #Gloom. We need him there, and he needs to be there. Let us lock shields and not relent in our war against apathy and our commitment to eradicate our communities of #SadClowns..
Announcements
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing HDHH @ Bar None
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- 09/8/17-9/9/17 – Blue Ridge Relay
- 09/23/17 – Table Rock Ultra 50K
- 10/7-8/17 – F3Nation Ragnar Trail Relay
- 10/21/17 – Capital Ruck Tour (http://capitaltour2017.com/)
- 11/3-4/17 – GoRuck Tough & Light, Columbia, SC
- 11/3-4/17 – Spartan Sprint & Beast, Winnsboro, SC
- 11/11/17 – Run Hard Lexington 10K to Honor Cheech (https://lexingtonhalf.com/pages/race-10k.php
Aye!
McLovin