4 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the darkness outside of Memorial Stadium was YHC, who eagerly took up CornStache on the offer to Q at one of F3 Columbia’s newest AO’s The PAX left it all in the parking lot this morning as they each were ready, willing, and able to #PushTheRock.
Conditions – 66 Degrees and foggy (perfect burpee weather)
The Thang:
COP
SSH x 20 (IC)
Burpees x 10
Flutter Kicks x 20 (IC)
Burpees x 10
Chaser LBC x 20 (IC)
Burpees x 10
Air Chair – 30 Seconds
Freddy Mercury x 20 (IC)
Burpees x 10
Air Chair – 30 Seconds
Freedom Twists x 20 (IC)
Burpees x 10
Burpee Total – 50 #Crowdpleaser
The #Blitz Dozen
12 Hand Release Merkins/12 Finger Tip Touch Squats/12 Rocky Sit-ups (Countdown from 12 to 1 – 78 reps total). Between each exercise station (performed at a cone), the PAX would sprint 10-15 yards to next station.
Plank Until Six Arrives
Not satisfied with 78 reps, the PAX completed an additional 22 Hand Release Merkins/22 Finger Tip Touch Squats/22 Rocky Sit-ups to get to an even 100 reps. #PushTheRock
Plank Until Six Arrives
Rounds of Tabata
Burpee Tabata – 30 Seconds of AMRAP Burpees/10 Seconds of Rest
Jump Squat Tabata – 30 Seconds of AMRAP Jump Squats/10 Seconds of Rest
Chaser LBC Tabata – 30 Seconds of AMRAP Chaser LBCs/10 Seconds of Rest
Jump Squat Tabata – 30 Seconds of AMRAP Jump Squats/10 Seconds of Rest
Chaser LBC Tabata – 30 Seconds of AMRAP Chaser LBCs/10 Seconds of Rest
Burpee Tabata – 30 Seconds of AMRAP Burpees/10 Seconds of Rest
COT
BOM – McLovin
Moleskin:
- It was an honor and privilege to lead the PAX this AM. Tri Lamb continues to #LarryBird most Q’s. Red Eye is quickly becoming The Mayor of Blitz, and it is always a pleasure to post with runner-extraordinare Sister Wife.
- Come post at #Blitz, and you can get 45 minutes of work in 30 minutes. Don’t be fooled by the length of the Q but keep in mind that the intensity at #Blitz is unique.
Announcements:
- Largest launch in F3 history on Saturday with AO’s launching in Augusta, Knoxville and Savannah. Thoughts and prayers to our brothers who will be a part of these launches.
- Check out Paperboy’s Paper for other stuff on the horizon.
Aye!
McLovin