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

COT

BOM – Closed out by SubPrime

Moleskin

• 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. 

Announcements

• 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.