46 PAX occupied the #Brickpile AO for a post-gloom Saturday morning #convergence. The workout began with a leisurely warm-up lap around the school to shake off the soreness inflicted by Windmill and Alterboy on Thursday. After a brisk COP on the lower field the PAX were treated to a tour of some of Heathwood’s finest hills. The day culminated with a 15 minute run through at the #Brickpile and any thoughts of the weekend beginning without a classic F3 beat down were permanently erased.
Conditions – 75 and cloudy
The Thang
Warm Up Lap to Lower Field
COP – Lower Field
- SSH – 25 (4ct)
- Imperial Walker – 20 (4ct)
- Merkins – 10 (4ct) —Hold High Plank on Completion and Count Off (remember odds and evens)
- C-LBC – 20 (4ct)
- Merkins – 10 (4ct)
- Rosalita – 20 (4ct)
- Wide-Arm Merkins – 10 (4ct)
- Russian Twist – 20 (4ct)
Run to Adger & Devereaux
- 5 Minutes AMRAP
- 5 Burpees
- 10 Sit-ups (2ct)
- 15 Merkins (2ct)
Run to Bottom of Berkeley/Adger Hills (Evens with Chaser on Adger, Odds with SubPrime on Berkeley) (5min)
- Flutter Kicks – 30 (4ct) (varying pace)
- Protractor (6 inches, 45 degrees, taco, 45 degrees, 6 inches)
Mosey to Base of Hills – Jacob’s Ladder
- Run to top of Berkeley/Adger Hills
- 5 Burpees
- Rinse and Repeat with Successive Burpees stopping at 8 Burpees
- Stop at the bottom of Berkeley/Adger Hills and Plank on Completion
- Partner-up and Wheelbarrow 1/3 of the way up Berkeley/Adger Hills – Switch and proceed the next 1/3 – lunge walk the final 1/3 to the top – Plank on Completion
- Flutter Kicks – 30 (4ct)
Run back to DHS
Run to Brickpile (Plank Until All PAX Arrive)
- Goblin Squats with Blocks – 10 (4ct)
- Y-Raise with Bricks – 12 (4ct)
- Triceps Curls with Bricks – 15 (4ct)
- Curls with Blocks – 10 (4ct)
- Arm Flutters Front & Side – 15 (4ct)
- Triceps Curls with Bricks – 15 (4ct)
- 30 Sit-ups OYO
- Bench Press with Blocks – 15 (4ct); Burnout (AFAYC) to 15 (2ct)
- Flutter Kicks – 20 (4ct) varying pace
- Russian Twist with Bricks– 15 (4ct)
COT
BOM – Closed out by SubPrime
Moleskin
- Nice showing at #Convergence but would like to see more representation from #Swampfox. #FridayNightsAreLateForYoungins
- Trouble with odds and evens – words of advice, next time a count-off is suggested remind the PAX to remember their number BEFORE the count begins
- Brief cameo by SubPrime’s senior on Adger following Jacob’s Ladder– quickly nicknamed “Primetime” after 43 years in cable television
- Choppy cadence – the QIC’s cadence was noticeably shaken during the home stretch but got back on track for the final three exercises #willnothappenagain
- Quick departure by Mission following the Brickpile segment but a familiar pick-up truck was waiting on us at #LizardsThicket AND someone was nice enough to pay for the #2ndF meal. Coincidence? #no #thankyou
- No #April at #2ndF this morning. She was sorely missed and will be back next Saturday.
Announcements
- Monday/Wednesday bootcamp at #Brickpile starts Monday July 29th. Use it as an alternative or a supplement
- F3 Camp with kids at YMCA Camp Thunderbird is August 16-18. Sign up on F3Nation.com
- Tuesday is KettleBell day at Brickpile. Bring your KB — instructor will be present
- The Capital Rotary Club blood drive is WEDNESDAY, JULY 31st at 1333 Main St — the CBRE Building. Please visit www.redcrossblood.org and enter sponsor code: CapRotary to schedule your donation or call Bryan at 760-1562 for more information.
- August 3rd is Irmo #BigBang at Seven Oaks Park. For details see: http://f3nation.com/2013/07/22/preblast-f3-irmo-sc-set-to-launch-83/
- Monday #Amble is possibly moving permanently to the Owens Field Track but WILL meet as usual this Monday at Kathwood Baptist Church on Trenholm. #buzzroscoe
First back blast Subby? Great job. Love the mortgage/F3 logo. #photoshop
First time for everything. I see part of the avatar was cutoff so some editing is inevitable. Really enjoyed the Q and everyone worked hard which was fun to see.
excellent avatar