• When: 2017-08-24
  • QIC: McLovin
  • The PAX: Backdraft (#Respect), Beads, Insanity, Jenny, Noonan, Biggie Smalls, Doublemint, Fannie, Adrian, Seeker, Clinger, Traitor, McLovin


Home Sweet Thunder

Columbia, SC / By / August 24, 2017 /

13 PAX made a choice this morning.  They chose to rebuke the #Fartsack.  They chose to avoid remaining inert.  They chose to do the hard thing.  On this morning, like so many mornings before on the grounds of Hand Middle School, the PAX came ready, willing and able to do work.  They came in search of the #DRP.  They came will a hunger to #GetBetter.  YHC came in search of those things as well, and it was a distinct honor to lead the PAX of this most hallowed AO through 45 minutes of suck.

Conditions – 75 and balmy (perfect burpee weather)

Disclaimer

The Thang

COP around Shovel Flag in field

SSH x 40 (IC)

Flutter Kicks x 30 (IC)

Monkey Humpers x 20 (IC) – Driving out 3 strangers working out on grounds of AO.

Burpees x 5 (OYO)

Knerkins x 10 (IC)

Burpees x 5 (OYO)

Knerkins x 10 (IC)

Burpees x 5 (OYO)

Knerkins x 10 (IC)

PAX receive instructions for following circuit (to be completed OYO)

10 Merkins/10 Squat Jumps/10 Big Boy Situps

Countdown from 10 Reps of each exercise down to 1 Rep of each exercise

Total Reps – 55

High Plank/Low Plank until six arrives

The Weight of The World – 10 Min AMRAP

PAX lined up shoulder-to-shoulder on end line with backs to school.  First PAX will put on 25lb weight vest and sprint length halfway across field to shovel flag and back.  Remaining PAX will perform various exercises in cadence and/or OYO (including, but not limited to, SSH, Squats, LBCs, Monkey Humpers, Merkins and SSH Burpees) until each PAX has taken turn to run and until all PAX complete.

Rinse/Repeat

Mosey to The Peoples Wall

Peoples Chair – 30 Seconds

Balls to Wall – 30 Seconds

Decline Merkins x 10 (IC)

Rinse/Repeat x 3

Mosey Back to Shovel Flag

Chaser LBCs x 20 (IC)

PAX lined up shoulder-to-shoulder on end line with backs to school.

Carolina Dry Dock x 15 (IC)

Monkey Humpers x 10 (IC)

Sprint to Shovel Flag – 25 yards

Burpees x 5

Sprint Back to Sideline – 25 yards

Four Minutes of Mary

Boat/Canoe – 1 Minute #Crowdpleaser

LBCs x 15 (IC)

Freddie Mercury x 15 (IC)

Pulse Up x 15 (IC)

COT/BOM – McLovin

Devo – Doublemint

Moleskin:

  • It is always great to Q at my home AO.  #Thunder and the PAX that loyally post there have done more for YHC that I could ever give back in return. From its #MumbleChatter to the #Snotwogglers that are commonplace, its an AO that represents all that is good about F3 Columbia and F3 Nation.
  • The Peoples Wall circuit was brutal.  Not sure what it is about Balls to The Wall, but that exercise will wreck you.  Following up that with Decline Merkins and your arms are smoked.
  • Not counting The Weight of The World circuit, PAX did 150 merkins, tons of ab exercises and some serious core work.
  • Great devo from Doublemint this AM.  Takes courage to step in amongst your F3 brothers and share your faith along with what’s on your heart.  T-Claps brother.

Announcements:

  • HC to Termite as we resume our partnership with Palmetto Place.
  • Wednesdays, 5:00 AM – The Armory @ #Brickpile
  • Wednesdays, 5:15 PM – Standing HDHH @ Bar None
  • Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts

Aye!

McLovin