• When: 06/13/17
  • QIC: McLovin
  • The PAX: Mission (#Kotters), Robber, Subprime, Logo, Hustler, Two Buck, Pink Eye (#Respect), Termite, Renfrow, Dusty, Roscoe, Cavity, Nap, Moon River (#Respect), Filter, Woody, McLovin


Getting Better in a Cloud of Mumble Chatter

15 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking was YHC, who was eager to be amongst the All-Stars of F3 Columbia this AM. This morning included a who’s who of #RedwoodOriginals, including two of the PAX who essentially set the standard for #MumbleChatter in our proud Region. Once the clock struck 5:30 sharp, the PAX got better on the hallowed grounds of the #Brickpile as they each were ready willing and able to #PushTheRock.

Conditions – 70 and partly cloudy (Perfect Burpee Weather)

Disclaimer

The Thang:

COP

In parking lot in front of Dreher

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

In lower field (Pax become restless)

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

Quick visit to Peoples Wall
Peoples Chair – 30 Seconds
Sprint Across Field – 30 to 35 yards
Peoples Chair – 30 Seconds
Sprint Across Field – 30 to 35 yards
Peoples Chair – 30 Seconds
Sprint Across Field – 30 to 35 yards

Mosey to upper field (Grumbling is increasing as YHC accused of lacking creativity)

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

Near goalposts on field behind Dreher

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

First 20 Minutes – 60 Merkins (Counting Burpees) & 105 yards of sprints

Mosey to Brickpile & Grab Block

Circle up near goalposts on field behind Dreher

Six Inches to 45 Degrees to 90 Degrees
Hello Dolly x 15 (IC)

Slow Fast Merkins on Block x 10 (IC)
Squats w/Block in Both Hands x 10 (IC)
Slow Fast Merkins w/Left Hand on Block x 10 (IC)
Squats w/Block in Left Hand x 10 (IC)
Slow Fast Merkins w/Right Hand on Block x 10 (IC)
Squats w/Block in Right Hand x 10 (IC)
Slow Fast Merkins w/Feet on Block x 10 (IC)
Squats w/Block at Shoulder Height x 10 (IC)

Five (or Ten) Minutes of Mary

Big Boy Sit Ups x 20 (OYO)
Freedom Twists on Block x 15 (IC)
Big Boy Sit Ups x 15 (OYO)
Freedom Twists on Block x 15 (IC)
Big Boy Sit Ups x 10 (OYO)
Pulse Up x 15 (IC)
Big Boy Sit Ups x 10 (OYO)
Pulse Up x 10 (IC)
Big Boy Sit Ups x 5 (OYO)
Pulse Up x 10 (IC)

Put Up Blocks

Mosey to upper field & circle up

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

Mosey to lower field & circle up

SSH x 15 (IC)
Burpees x 5 (OYO)
LBC x 15 (IC)
Hand Release Merkins x 10 (OYO)

Return visit to Peoples Wall
Peoples Chair – 30 Seconds
Sprint Across Field – 30 to 35 yards

Line up shoulder to shoulder facing tree line (and virtual shovel flag)
AYG Sprint – 40 to 45 yards

Moleskin:

• With Burpees and Merkins, PAX did a total of 130 Merkins. Couple that with tons of ab work and close to 200 yards of sprints, and we #PushedTheRock this AM.
• #LarryBirds were not in short supply this morning as Logo, SubPrime, and Termite, among others, did their thing.
• To no one’s surprise, Mission and Robber put on a #MumbleChatter clinic this morning. At some point, YHC considered asking them to leave and get a table. They were locked into conversation like a young couple in love.
• Couple of observations: (1) block supply at #Brickpile was tested this AM with the number of PAX and (2) the Pulse Up is effective when done with frequency.
• Really enjoyed watching Roscoe outrun Logo during the AYG sprint to close out the Q. Woody blew past YHC, showing that he is still a force to be reckoned with. Early T-Claps to Woody who will turn 50 tomorrow, and then be entitled to a well-deserved #Respect moniker the next time he posts.

Announcements:
• F3 Dads continues this Friday, June 16 at 7:00 AM at Brickpile.
• Runvergence at Ramble on Friday, June 16 at 5:30 AM at Shandon Presbyterian.
• F3 Event with Oliver Gospel Mission – June 30. Go check out Robber’s Pre-Blast.
• The Bullseye Half Marathon – July 15. Go check out the Pre-Blast.

Aye!

McLovin

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