• When: 1-22-13
  • QIC: Sway
  • The PAX: Crawlspace, Sway, Mule, Regis, Seeker, Audit (War Baby), Sled (War Daddy), Heartbreaker, Beano, Stent, Dr. Phil, St. Joe, Tajh, Noodle, Tonto, Logo, Chaser, Low Dot, Roscoe, Woody, Rosebud, Robber, Cheezy (FNG Rutledge Davies)

Quietly Back to Basics

24 pax posted in the crisp Columbia gloom for a fast-paced back-to-basics strength workout. Following the beat down delivered by Dredd and OBT on Saturday, there was very little chatter. Dredd is a difficult act to follow.

Conditions: 40 degrees and crystal clear

The Thang:

SSH x32
IW x20
Merkins x10
LBC x15
High Knees x20
Butt Kicks x15
Squat Kicks x20
Touch the Ground x20

Run to Heartbreakers Brickpile:
Curls x20
Rows x15
Triceps x10
Goblet Squats x15
Merkins x10
Russian Twist x10
Asstastic Flutters x20
Pick em Up/Put em Down x20
Grips to fence and back to cage

Run to High Field for Mary:
LBC x15
Low Flutter x15
Freddie x15
Rosie x15
Dolly x15
High Flutter x10
Superman Crunch x10
Giggling Nibblers x10 each side
Hip Rocks x15
Superman twice through song

Run to Hollywood Squares:
Dips x10
One Leg Lunges x10 each
Incline Merkins x10

Zipper x2
People’s Chair x:90
Prisoner Squats x15



  • Jonathan “Rosebud” Velez became the answer to a future trivia question as the 500th person to post in Columbia. He received a $10.00 gift card for Lizard’s Thicket
  • Several of our guys gave Epstein’s Mothers to run the Ronald McDonald House Red Shoe Run 5K next weekend. Additional discussions were had regarding participating in events as a group.
  • 2013 Race Jersey were discussed and promoted — waiting for official offering.
  • Tajh will host a happy hour for F3ers and M’s at the Hair of the Dog Tavern February 2nd.
  • E.D. was granted a nickname change and is now “Seeker.” He is happy he can now share his nickname with his small children and his boss at Campus Ministries.
  • Momentum is gathering for an Irmo expansion workout. Several DHS posters have friends in the Irmo/Chapin/Lexington area who are interested.
  • Padre wins the award for the best cold-weather gear — he showed up in a golden “Beardo.”
  • T-claps to the guys who just keep coming back. Very little chatter this morning and lots of guys just getting after it. Keep pushing!

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