• When: 2017-11-23
  • QIC: Misfire, Splinter, RA, and Garnish
  • The PAX: Backstop, Pondo, Big Worm, Duckie, Collar, Ronda, Dusty, Windmill, Ragweed, Ringer, RA, Okra, McNugget, Splinter, Hawg, Choo Choo, Rivet, Fallout, Garnish, McLovin, Gaston, Misfire


F3 Columbia Thanksgiving Convergence

Columbia, SC / By / November 23, 2017 / , , , , ,

Conditions – 44 degrees, sunny, perfect turkey weather

The Thang

22 F3 Columbia PAX converged on #Brickpile this morning for our annual Thanksgiving boot camp. Someone got the bright idea to appoint YHC and some of my #Hammer brethren as co Qs since we won the inaugural Cannonball Run competition. Splinter, RA, and Garnish answered the call to assist YHC in delivering the pre-gluttony beatdown.

COP – Misfire

  • 25 SSH IC
  • 15 merkins IC
  • 25 squats IC
  • 30 Russian twists IC

1st ~15 min Q – Splinter (upper body)

Run (not mosey) swiftly to the back area with the football equipment. Commence unyielding shoulder and chest destruction.

  • 30 merkins
  • 25 inverted row on the cage
  • 20 bottom ½ burpees
  • 15 diamond merkins
  • 10 burpees

#crowdpleaser

Rinse and repeat #areyoukiddingme?

Arms circles and raise the roof while waiting on the 6

2nd ~ 15 mins Q – RA (lower body)

Combination of mosey and Indian run down past teacher parking lot to Millwood. R turn on Millwood. R turn on Daly. Begin total leg workover.

  • 10 jump squats
  • 10 Bulgarian explosive split squats each leg
  • 10 air chair slides each direction
  • 10 broad jump

Rinse and repeat

Mosey down Daly and R onto Kline

Rinse and repeat leg circuit

3rd ~ 15 min Q – Garnish (cardio/running)

Indian run down Kline, L on Maiden, R on Murray, L on Adger, L on Berkeley and down to waaaay bottom of the hill. Engage in one of Garnish’s favorites – hill suicides, this time with a partner.

  • P1 – Berkeley hill suicide with transitions at 1st driveway on L, 2nd driveway on L, and top of hill
  • P2 – AMRAP flutter kicks
  • Flap jack

 

  • P1 – same hill suicide
  • P2 – AMRAP LBCs
  • Flap jack

1 more hill suicide for everyone for good measure

4th ~ 15 min Q – Misfire (abs/core/torture/etc)

Go down Adger hill to 1st driveway on L

  • Feet 1st crab walk up hill (~ 40 yards) #crowdpleaser
  • 25 big boy sit-ups
  • mosey back down the hill

 

  • backwards/reverse (feet 1st) bear crawl up hill
  • 25 big boy sit-ups
  • mosey back down hill

 

  • burpee broad jump up hill
  • 25 big boy sit-ups

 

Indian run up Adger back to COT

 

25 big boy sit-ups

 

Countorama

 

Nameorama

 

BOM Prayer – McLovin

 

Moleskin – We are all going to feel this one tomorrow.

 

Announcements

 

Only thing relevant by tonight is Christmas Party on Thurs 12/14 at Kings Grant Clubhouse