• When: 08/30/15
  • QIC: McLovin
  • The PAX: JB, First Choice, Anchorman, Cesspool, Ripple, Moon River, Bluegrass, Dusty, Two Buck, McLovin

#F3BRR Training at #Brickpile?

10 PAX emerged from the #Fartsack on this Monday morning, and welcomed YHC to the #Brickpile.  Never shying away from the opportunity to return to the birthplace of F3 Columbia, YHC was looking to get in some hill work with the #F3BRR looming on the horizon.  For good measure, some merkins were thrown into this sneaky mosey-heavy Q.  The men of the #Brickpile did not blink, and conquered all that YHC had to offer.

Conditions – 70 Degrees and Cloudy (Perfect Burpee Weather)

The Thang:


SSH x 20 (IC)

Slow Fast Merkins x 5 (IC)

Flutter Kicks x 20 (IC)

Merkins x 10 (IC)

Chaser LBC x 20 (IC)

Merkins x 10 (IC)

Freddy Mercury x 20 (IC)

Merkins x 10 (IC)

Freedom Twists x 20 (IC)

Slow Fast Merkins x 5 (IC)

Depart Dreher on Adger towards Devereaux

Stop at Following Intersection for 10 Merkins/10 Incline Merkins on Curb/10 Decline Merkins on Curb – Air Chair while waiting for Six



Adger /Heatherwood

Jacob’s Ladder on Berkeley Hill #1 – 10 Squats at Top/Run to Bottom/Run to Top/9 Squats at Top Until Complete Squats (Down to 1); Air Chair When Done

Stop at Following Intersection for 5 Merkins/5 Incline Merkins on Curb/5 Decline Merkins on Curb

Adger /Heatherwood



Full Lap Around Mothership

Mosey Back to Parking Lost & Circle Up for Mary

Chaser LBCs x 20 (IC)

Flutter Kicks x 25 (IC)

Russian Twist x 20 (IC)


BOM – McLovin


  • It was an honor and privilege to lead the PAX this AM at #Brickpile.  Nothing like a little run up and down Berkeley. PAX indulged YHC who needed some hill work this AM in anticipation of the #BRR.
  • 175 Merkins on a Monday morning. Not bad before 7:00 AM.


  • Come post at The Mission or The Spur on Saturdays.  Great things happening there.
  • #F3BRR training on the downhill swing at #Amble, #Ramble, #Scramble and #Stumble.  Less than two weeks until race day.





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