• When: 2017-12-11
  • QIC: McLovin
  • The PAX: Moon River (#Respect), Windmill (#Respect), Cesspool, Nap, Two Buck, Dusty, Bluegrass, JB, McLovin

Frozen Pile

9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With the frozen tundra of the #Brickpile laid out before them, these former #SadClowns attacked Monday courtesy of a full plate of #DRP.  It was an honor to lead these #MinivanCenturions who left it all at on the campus of the #Mothership this morning as they each were ready willing and able to #PushTheRock

Conditions – 29 and clear (Perfect Burpee Weather)


The Thang:


Below circuit was performed 10 times as Pax made their way around the #Mothership by way of mosey, sprint, and lunge walk:

SSH x 15 (IC)

Squat x 12 (IC)

Merkins x 10 (IC)

Burpees x 5 (OYO)

First 35 minutes – 120 Squats and 150 Merkins (including Burpees) #PushTheRock


Line Up on Wall Near Lower Field

Peoples Chair – 30 Seconds

Derkins w/Feet on Wall x 5 (OYO)

Lunge Walk – 20 yards

Sprint to Opposite Wall – 30 yards



Mosey to Virtual Shovel Flag (avoiding sprinklers that were on for some reason)

Chaser LBCs x 15

Rinse/Repeat x 4 for total of 5 rounds


SSH x 15 (IC)

Squat x 12 (IC)

Merkins x 10 (OYO)



  • Honored to have Q at #Brickpile this AM.  The opening Circuit was a #Crowdpleaser based on the groans herd from the PAX.  YHC was himself totally wrecked by this one.
  • Fair amount of ab and upper body work this AM.  Couple that with sprints, and we #PushedTheRock this AM.
  • #LarryBirds were not in short supply this morning as Cess and Dusty did their thing, which, as most know, is finished any circuit quite quick.


  • Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
  • Wednesdays, 5:00 AM – The Armory @ #Brickpile
  • Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
  • Sundays, 4:00 PM – F3 Midlands Palmetto Place
  • 12/14/17 – F3 Columbia Holiday Party
  • 12/30/17 – Cold Winters Day 5K