6 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking was YHC, who was eager to be amongst the #RedwoodOriginals of F3 Columbia this AM. Once the clock struck 5:30 sharp, the PAX got better up and down Devine Street as they each were ready willing and able to #PushTheRock.
Conditions – 45 and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
COP
In parking lot in front of Dreher
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Mosey across Millwood and circle up near Outspoken
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Mosey down Devine and circle up near parking lot of Lutheran Church
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Mosey down Devine and circle up behind Cantina 76
Partner Up
Partner 1 performs exercises below while Partner 2 runs lap around Cantina 76. Flap Jack until partners (between the two of them) complete number of exercises below :
Hand Release Merkins x 76
Solo Iron Cross x 76
Squats x 76
Mosey up Devine and circle up in front of Za’s
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Mosey up Devine and circle up in front of Earthfare
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Mosey across Millwood and circle up in front of Dreher
SSH x 20 (IC)
Squats x 15 (IC)
LBC x 12 (IC)
Merkins x 10 (IC)
Jump Squats x 5 (OYO)
Five Minutes of Mary
Flutter Kicks x 20 (IC)
Burpees x 5 (OYO)
Chaser LBCs x 20 (IC)
Burpees x 5 (OYO)
Freddie Mercury x 20 (IC)
Burpees x 5 (OYO)
Moleskin:
- #LarryBirds were not in short supply this morning as Bluegrass and Dusty did their thing.
- Great to have Mission roll up after the Q had begun, and join us for the remainder of the Q. He’s a national treasure.
- Really enjoyed being with the Monday #Brickpile PAX. They are a loyal bunch and get after it.
Announcements:
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing HDHH @ Bar None
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- 12/14/17 – F3 Columbia Christmas Party
Aye!
McLovin