12 PAX emerged from the #Fartsack on this first day of May in search of a way to #GetBetter. With conditions reminiscent to those of a tropical rainforest (thought it was still spring?), YHC wanted to push the limits of these former #SadClowns of #TheCastle with the third and final installment of #DavantDestruction. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings Grant this morning as they each were ready willing and able to #PushTheRock.
Conditions – 70 Degrees and jungle-like (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
SSH Burpees (5 SSH and then drop and do 1 Burpee) x 5 (Total of 25 SSH & 5 Burpees) (IC)
LBC’s x 15 (IC)
Slow Fast Merkins x 15 (IC)
Imperial Walkers x 15 (IC)
Flutter Kicks x 15 (IC)
Indian Run from Clubhouse, down S. Kings Grant Drive.
Stop at intersection of Cotton Hope Lane & Davant Place
Davant Destruction – Part III
Round 1
Burpees x 10 (OYO)
Solo Iron Cross x 10 (OYO)
Merkins x 10 (IC)
Squats x 10 (IC)
Follow Davant Place around until reach S. Kings Grant Drive
Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)
Al Gore (OYO) until Six Arrives
Round 2
Burpees x 10 (OYO)
Solo Iron Cross x 10 (OYO)
Merkins x 10 (IC)
Squats x 10 (IC)
Follow Davant Place around until reach S. Kings Grant Drive
Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)
Al Gore (OYO) until Six Arrives
Round 3
Burpees x 10 (OYO)
Solo Iron Cross x 10 (OYO)
Merkins x 10 (IC)
Squats x 10 (IC)
Follow Davant Place around until reach S. Kings Grant Drive
Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)
Al Gore (OYO) until Six Arrives
Round 4
Burpees x 10 (OYO)
Solo Iron Cross x 10 (OYO)
Merkins x 10 (IC)
Squats x 10 (IC)
Follow Davant Place around until reach S. Kings Grant Drive
Return to intersection of Cotton Hope Lane & Davant Place (0.4 miles)
Al Gore (OYO) and SSH (IC) until Six Arrives
Indian Run down S. Kings Grant Drive back to Shovel Flag
Burpees x 5 (OYO)
Moleskin:
• Part III of #DavantDestruction was a success. Close to 2 Miles of running, 105 merkins (counting burpees), and just the right amount of ab work in honor of pool at #TheCastle opening last week.
• Welcome to our F3 Lake Murray brother, Selfie. Selfie tells us that he will be moving across town soon, and we look forward to seeing him post at the #TheCastle and other F3 Columbia AO’s.
• Continues to be outstanding to see how #TheCastle PAX are getting better and stronger with each workout. When we tackled #DavantDestruction for the first time a couple of months ago, and, at that time, getting through three rounds was just a matter of survival. This morning, the PAX chewed up and spit out YHC’s Q and left time to spare for 5 burpees.
• Fresh off the disabled list, Katniss was a #LarryBird this AM, and, at times, was so far ahead of YHC and others that he looked like Secretariat.
Announcements (taken from the Nantan’s Newsletter):
• Tuesdays, 8:00 AM – Strong Fathers Combine @ Starbucks 5Pts
• 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