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