11 PAX made the hard decision this morning to leave the comfort of the cool temps of the Fartsack, and enter the sub-tropical conditions that are Columbia, South Carolina in June. Posting on mornings like this morning are tough, the definition of the #DRP, because, unlike in winter, where #DoingTheHardThing may warm you up and make cooler conditions tolerable, in summer, #DoingTheHardThing adds that extra special spice to the #DRP. These 11 PAX decided to follow YHC on a little trip through Kings Grant, and the exploration of a new frontier. We all put in work this morning.
Conditions – Miserable (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 15 (IC)
Monkey Humpers x 12 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (IC)
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #1 carrying bricks).
Stop at intersection of N. Kings Grant/Castle Hall for following circuit.
High Knees x 10 (IC)
Squats x 10 (IC)
LBCs x 10 (IC)
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #2 carrying bricks).
Stop at intersection of N. Kings Grant/Davant Place for following circuit.
High Knees x 10 (IC)
Squats x 10 (IC)
LBCs x 10 (IC)
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #1 carrying bricks).
Stop at intersection of N. Kings Grant/Foot Point for following circuit.
High Knees x 10 (IC)
Squats x 10 (IC)
LBCs x 10 (IC)
Foot Point of No Return
Partner #1 will run Foot Point Loop. Partner #2 will perform following circuit AMRAP
Bench press with bricks x 10
Shoulder press with bricks x 10
Curls with bricks x 10
Butterfly rows with bricks x 10
Flapjack
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #1 carrying bricks).
Stop at intersection of N. Kings Grant/Davant Place for following circuit.
High Knees x 10 (IC)
Squats x 10 (IC)
LBCs x 10 (IC)
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #2 carrying bricks).
Stop at intersection of N. Kings Grant/Braddock Point for following circuit.
High Knees x 10 (IC)
Squats x 10 (IC)
LBCs x 10 (IC)
Grab your two bricks and partner up. Stay with your partner at all times.
Two column run (with Partner #1 carrying bricks) back to shovel flag.
Circle Up
Diamond Merkins x 5 (IC)
Flutter Kicks x 15 (IC)
Merkins x 5 (IC)
Flutter Kicks x 15 (IC)
Slow Fast Merkins x 5 (IC)
Flutter Kicks x 15 (IC)
Wide Arm Merkins x 5 (IC)
Flutter Kicks x 15 (IC)
Hand Release Merkins x 5 (OYO)
Burpees x 5 (OYO)
COT/BOM – McLovin
Moleskin:
- Outstanding work by the PAX this morning. We covered 2.1 miles this morning with bricks. The route had elevation and no breeze making the conditions challenging to say the least.
- #LarryBirds were certainly present this morning with Wham! and Katniss leading the way. At one point, Katniss was so far ahead and while running alone that a local elderly lady seemed concerned that a middle aged man was running through the neighborhood with bricks.
- Finally, let me say some words about the #Respect Posse over at #TheCastle. There are several PAX, who have made there way into #Respect territory and these guys, never, ever, give less than 100% each and every workout. They have taught YHC so much about commitment and grit. They are such a vital part of F3 Columbia, and, on those mornings where you a too tired to post, just remember that the #Respect Posse is out doing work.
Announcements:
- F3 Dads – Each Friday at 7:00 AM at The Brickpile
- Crazy Train II begins on Monday at The Bull.
Aye!
McLovin