10PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who, wearing a hat and long sleeves, was feeling a little groggy from a night of indulging in the food of the South Carolina State Fair. With the Lebron James playing his first regular season game as a Los Angeles Laker just 4 hours earlier and knowing that #TheCastle regular, Wham, is a huge Lakers fan, YHC felt it only appropriate to pay respect to King James this morning. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were ready willing and able to #PushTheRock.
Conditions – 48 and clear (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Squats x 15 (IC)
Imperial Walker x 15 (IC)
Carolina Dry Dock x 10 (IC)
Burpees x 5 (OYO)
Pax go for brief mosey from Clubhouse, right on N. Kings Grant Drive and then left on S. Kings Grant Drive.
Circle up at bottom of Hill for LBJ23 Circuit
L – 23 lunges (one lunge with each leg is one rep) and 3 trips up/down hill. Plank until six arrives
B – 23 burpees and 3 trips up/down hill. Six inches until six arrives.
J – 23 jump squats and 3 trips up/down hill. Six inches until six arrives. SSH until six arrives.
Pax go for brief mosey from the hill, left on N. Kings Grant Drive and then right on S. Kings Grant Drive.
Return to Clubhouse.
Russian Twists (while sitting on block) x 15 (IC)
Flutter Kicks (with blocks overhead) x 15 (IC)
LBCs x 15 (IC)
Curls x 15 (IC)
Shoulder Press x 15 (IC)
Partner Work
Partner 1 holds blocks in Farmer’s Carry position while Partner 2 runs loop around parking lot. Flapjack.
Partner 1 holds blocks in Farmer’s Carry position while Partner 2 bear crawls for 25 yards. Flapjack.
Partner 1 holds blocks in Farmer’s Carry position while Partner 2 performs broad jump burpees for 25 yards. Flapjack. #Crowdpleaser
Partner 1 holds blocks in Farmer’s Carry position while Partner 2 runs loop around parking lot. Flapjack.
Chaser LBCs x 25 (IC)
COT/BOM – McLovin
Moleskin:
- Weather was truly perfect this morning. We got our heart rate up quickly, and worked to keep it there.
- A raccoon, moseyed towards the shovel flag during the COP. No, seriously, a raccoon. Pax got a little weary and made some noise, sending the critter running. Perhaps the word about F3 has made it’s way to the animal kingdom?
- Great work by all the Pax this AM. Hill work, blocks, burpee broad jumps. We had a little of everything.
Announcements:
- F3 Columbia 6 Year Anniversary Convergence – Tomorrow
- #TheArmory at #TheBrickpile – 5:30 AM Every Wednesday
- #HDHH at Bar None – 5:30 PM Every Wednesday
- AOQ Transition at #TheCastle – Next Month
Aye!
McLovin