• When: 
  • QIC: 
  • The PAX: 

Haven't done a burpee lately?

A lucky 13 gathered this morning at #Thunder ready to close out week 3 at our newest AO.  Many were still scratching their heads at the lingering soreness from Costanza’s #FieldDay workout Tuesday which held us on the field for a full 45-minutes.  From the get-go it was apparent today’s workout would bring a change of scenery.  After a set of SSH right there in the parking lot the pax set off on a #West-Shandon-Loop-O-Pain-Burpeefest.  The session was tied together with a fun Jacob’s Ladder up the Wilmot hill from Harden and some fireman carries.  #MumbleChatter was held to a minimum.

Conditions: 72 with 92% humidity

The Thang:

From the Parking Lot

  • SSH – 30 (4ct)

WSL – West Shandon Loop (Head South on King)

  • King/Monroe
    • 5 Burpees
    • 25 C-LBC’s (2 ct)
    • 20 Mountain Climbers (each leg)
  • King/Burney
    • 10 Burpees
    • 25 C-LBC’s (2ct)
    • 20 Mountain Climbers (each leg)
  • Queen/Heyward
    • 15 Burpees
    • 25 C-LBC’s
    • 20 Mountain Climbers (each leg)
  • Queen/Duncan
    • 20 Burpees
    • 25 C-LBC’s
    • 20 Mountain Climbers (each leg)
  • Wilmot/Princess
    • 25 Burpees
    • 25 C-LBC’s
    • 20 Mountain Climbers (each leg)

Jacob’s Ladder – from Harden/Wilmot to Wilmot/Princess

  • Run from bottom of hill to top
    • Do Burpees at the top, 1-7
    • 6” on Completion at the top of the hill
    • Protractor from 6”
    • Flutter Kicks From Protractor – 20 (4ct)
    • Freddie Mercury from Flutter Kicks – 20 (4ct)

Begin Run back to #Thunder via Wilmot – Pause at Wilmot/Queen

  • Partner up and run fireman carries ~half-a-block, pause and flap-jack

Finish Run to #Thunder


BOM – Closed out by SubPrime


  • T-Claps to all pax for finishing week 3 of #Thunder on a strong note
  • Blank Stare – we’re doing what? (in response to news of the fireman carry segment)
  • 103 burpees
  • Hey, is that Bojan Popovic?  – Adrian with the 1990’s, Starter USC Basketball shorts with the tire track on the side (you know the ones)
  • Brickpile Folk: Your support these first 3 weeks of #Thunder has been tremendous.  Thank you very much.  That said, our attendance is starting to slip a bit and I just want to reiterate that our primary goal is to help draw down the attendance – somewhat – at Dreher.  Please consider making a few more posts at #Thunder so everyone wins. 


  • Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]
  • Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. Pre-Blast by Fountainhead is now up and a training plan (SET TO LAUNCH THIS WEEK) is being developed. Please check out the pre-blast at http://f3nation.com/2013/09/10/pre-blast-governors-cup-13-1/.  Our first weekend (long) run is this weekend with Saturday and Sunday runs starting at Dreher at 6:45 AM. So far, commits are:
  1. Chaser
  2. SubPrime
  3. Fountain Head
  4. Bubbles
  5. Snuggles
  6. Drive-by
  7. Kitty
  8. 8-Mile
  9. Yellow Cake
  10. Detour
  11. Kim Jung
  12. Slumdog
  13. Fannie
  14. Obamacare
  15. Costanza
  16. Costanza’s M
  17. Traitor
  • 3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at [email protected]. Please reference yesterday’s email from the F3Columbia email address for more details. 

0 thoughts on “Haven't done a burpee lately?”

  1. I’m sorry, but posting that you did 103 burpees, as well as multiple hills AND a Jacobs ladder, is not the way to convince someone to join Thunder

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