11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q for the first time at #Hammer, which is an AO that walks softly but carries a big stick. Once the proverbial whistle blew at 5:30 AM, the PAX got better as all embarked upon 45 minutes of suck that was designed to keep the PAX moving and help all #GetBetter with the sharpening of some iron.
Conditions – 52 degrees and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
Mosey to Traffic Circle in front of Satchel Ford Elementary
COP
SSH x 20 (IC)
Hand Release Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Quick Mosey in the wrong direction and back to Intersection of Satchel Ford/Shannon Springs
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Shannon Springs/Pine Valley
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Shannon Springs /Sylvan Drive
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Sylvan Drive/Ashwood Road
Slow Fast Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Sylvan Drive/Timle Lane
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Sylvan Drive/Pine Valley
Slow Fast Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Pine Valley/Pinebranch Road
Honor Merkins x 10 (OYO)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Pine Valley/Oakhill Road
Honor Merkins x 10 (OYO)
Jump Squats x 10 (OYO)
Quick Mosey to Intersection of Pine Valley /Shannon Springs Road
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Mosey Up Shannon Springs and circle up in traffic circle
LBAC Forward x 15 (IC)
Shoulder Press x 15 (IC)
Overhead Clap x 15 (IC)
LBAC Backward x 15 (IC)
Merkins x 10 (IC)
Jump Squats x 10 (OYO)
Five Minutes of Mary
Chaser LBC x 20 (IC)
Freddie Mercury x 20 (IC)
Slow Fast Flutter Kicks x 20 (IC)
Hello Dolly x 20 (IC)
Iron Cross x 20 (OYO)
Sky Ups x 20 (OYO)
AMRAP Burpee Circuit
Partner Up
Partner 1 does AMRAP burpees
Partner 2 runs traffic circle
Flapjack
Mosey to virtual shovel flag
SSH x 25 (IC)
Monkey Humpers x 10 (IC)
COT/BOM – McLovin
Moleskin:
• Honored to have Q at #Hammer this AM. The Burpee Circuit was a #Crowdpleaser based on the confused looks from the PAX.
• With Burpees and Merkins, PAX did a total of 200 Merkins. Couple that with 1.8 miles of running, as well as some ab work, and we #PushedTheRock this AM.
• #LarryBirds were not in short supply this morning as Chaser, Splinter, and Subby did their thing.
• Once Collar realized that this morning’s Q looked and smelled like last Saturday’s #Battle, I could sense he was not too pleased.
• Couple of observations: (1) It’s dark and confusing around #Hammer and (2) a worm hole somewhere along Pine Valley Road can stop time from passing.
Announcements:
• 05/13/17 – Regional @F3Columbia Convergence at #Brickpile, 7:00 AM
• 05/13/17 – Get In The Pink 5K, Columbia, SC
• 05/20/17 – @F3MudRun, Santee, SC
Aye!
McLovin