14 pax arrived on this cool and crisp morning for a Mulch prepared beatdown. None of the pax knew that a competition workout was on the horizon. Not the Murph, but a 3M- Mulch’s Modified Murph.
Conditions- cool and crisp
COP by school
SSH 20X IC
Lunges 10X IC
Squats 10X IC
Mosey to Citadel Park
Mulch’s Modified Murph
Lap around park
50 pull-ups, 100 BB Sit-ups, 200 Merkins, 250 squats
Lap around park
Flutters and protractor until six arrive
Indian Run back to CMS.
Line up at HHill. Duck Walk out and back 40 yards.
2 sets of 5 Negative Merkins (slow 5 count down. 5th Merkin. Hold down for 5 count, too). #burner
Run back up HHill and sprint to COT.
COT by Polo
BOM by Mulch
Devo by FHead
-great Devo by Fhead. He plans to lead a devotion this fall. Stay Tuned for details. #truetruth
-Swampfox hasn’t had a workout where we can quantify our results in a long time. Overall great job by the pax- and some mumble chatter was still allowed. All finished with top times around 21 minutes…I think at least. Come September, another workout similar to this will be introduced. Glad Mulch brought this back.
Announcements stolen from Subprime–if incorrect, I blame him.
-Hot Summer’s Night 5K is this Saturday evening at 7:00. Race starts and ends near Hand Middle School (#Thunder AO). Flat and fast 5K. Test your speed. Party following at Promo’s (just around the corner on Monroe). $5 discount code 5HOTK
-HeeHaw’s 13.1 Mile run from Chapin to Little Mountain and back is just around the corner. This run is the morning of 8/15 at 6:00 AM. There is a preblast here – Little Mountain Preblast Link
-F3 #theSpur launches at the Blatt PE Center on campus Saturday, 8/22. If you have any connections to USC or any student organizations please let us know.
-Woodshed’s 1-Year Anniversary will be celebrated Saturday morning, 8/29. #DawnStrike will kick things off with a 6:00 bootcamp. #theWall will launch a LSD run at 6:30 and a convergence bootcamp will launch at 7:00. COT at 8:00 with #coffeeteria immediately following. To YHC’s knowledge these will be the ONLY downtown workouts that morning.
-Mustang Mixer in Old Woodlands Park is 8/8 at 10:00 AM. Wear your F3 shirts and EH some #SadClowns.
-#KettleBell convergence for #IronYard and #Anchor is 8/28 (Friday) at Canal Park at 5:15 AM. #Coffeeteria to follow.