• When: 2018-01-27
  • QIC: Pipeline
  • The PAX: Enterprise (#TripleDown), Nails (#Respect), Oscar (#Respect), Pipeline

Pre-Convergence Tabata Tour

4 pax could not wait for convergence time and posted early for a tabata beatdown.

Conditions: Low 40s and clear but the pax got warm fast

The Thang:


Mosey to the #Brickpile, stopping for 3 sets of:

  • SSH x20 IC
  • Little arm circles / air press x10 IC

Hand out bricks and over the wall we go

#TabataTour: Mosey around the DHS environs with 4 pain stations consisting of 2 Tabata exercises each. YHC reminds the pax how Tabata works, #LikeSo:

  • 1 exercise
  • 20 seconds work
  • 10 seconds rest
  • Repeato x8 for a total of 4 minutes
  • 1 minute rest before proceeding to the next exercise

@Nails has taken everything F3 Columbia can throw at a man and then some, and needs no such instruction.

Mosey to Christine Apartments

Station 1: Chest & Back

  • Merkins (if when you burn out, switch to bench press w/bricks)
  • Plank Rows (w/bricks)

Mosey to Greenwood & Amherst

Station 2: Legs

  • Monkey Humpers (#CrowdPleaser; switch to calf raises on burnout)
  • Jump Squats (burnout: switch to squats)

Mosey to Amherst & Devine

Station 3: Core

  • Russian twists (w/bricks)
  • Low plank (#CrowdPleaser; switch to high plank on burnout)

Mosey to Ott & Devine

Station 4: Shoulders

  • Arm flutters (w/bricks)
  • Shrugs (w/bricks)

Mosey back across Devine where the DHS parking lot is filling up with convergence pax. The best part of #DawnStrike is finishing up a tough hour of #DoingWork while everyone else is just rolling in. You should try it sometime.
Double-time mosey to #Brickpile to put ’em up. Jailbreak to COT and that’s a wrap.


BOM by Pipeline


  • #Coffeeteria was canceled since everyone had plans already.
  • #TClaps to @Enterprise who completed a #TripleDown (posted at the convergence and then had the Q at #TheMission). #Beast
  • Congrats to all the #GrowRuck finishers.
  • The other best part of #DawnStrike: any given Saturday may have out-of-towners, #Battle pax who can’t post at 0700, top-shelf #mumblechatter from #BlueFalcon regulars, or any combo of the above. You never know who will turn up, but they’re always ready to work. You don’t get up before 0600 on a Saturday to be lazy, and it’s always worth it. Give it a try.


  • Wednesdays, 5:00 AM – The Armory @ #Brickpile
  • Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
  • Sundays, 4:00 PM – F3 Midlands Palmetto Place
  • 2/3/18 – MGC Long Run (Discount Code F3RUNS)
  • 3/23/18-3/24/18 – Palmetto 200

Pipeline out.