12 PAX emerged from the #Fartsack on this first Tuesday in February looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the MGC Long Run on Saturday, came ready to lead the Pax of one of the finest AOs in all of F3 Nation. It was an honor to lead these men this morning as they each were committed to #GetBetter with just a little #MumbleChatter tossed in amongst the #DRP.
Conditions – 38 and clear (perfect burpee weather)
Disclaimer
The Thang:
COP
SSH x 20 (IC)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Monkey Humpers x 10 (IC)
Hand Release Burpees x 5 (OYO)
Four Corners
Circle Up at Intersection of King/Wheat
Slow Fast Ass to Asphalt Squats x 10 (IC)
Jump Lunges x 10 (OYO)
Sprint to Intersection of Wheat/Woodrow
Circle Up at Intersection of Wheat/Woodrow
Slow Fast Ass to Asphalt Squats x 10 (IC)
Jump Lunges x 10 (OYO)
Sprint to Intersection of Woodrow/Duncan
Circle Up at Intersection of Woodrow/Duncan
Slow Fast Ass to Asphalt Squats x 10 (IC)
Jump Lunges x 10 (OYO)
Sprint to Intersection of Duncan/King
Circle Up at Intersection of Duncan/King
Slow Fast Ass to Asphalt Squats x 10 (IC)
Jump Lunges x 10 (OYO)
Sprint to Intersection of King/Wheat
Mosey Down into Emily Douglas Park
Circle Up
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Box Jump to Top of Amphitheater
Bear Crawl to Bottom of Amphitheater
LBCs x 25 (IC)
Flutter Kicks x 25 (IC)
Slow Fast Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Box Jump to Top of Amphitheater
Backwards Bear Crawl to Bottom of Amphitheater
Chaser LBCs x 50 (IC)
Flutter Kicks x 50 (IC)
Slow Fast Decline Merkins x 10 (IC)
Hand Release Burpees x 5 (OYO)
Box Jump to Top of Amphitheater
Bear Crawl to Bottom of Amphitheater
Mosey to Staircase
Bear Crawl Up Staircase & out of Emily Douglas Park
Duck Walk from Staircase to Intersection of King/Wheat
Quick Mosey Back to Parking Lot
AMRAP Partner Circuit
Partner Up
Partner 1 does AMRAP burpees
Partner 2 runs lap around parking lot
Flapjack
Partner 1 does AMRAP ass to asphalt squats
Partner 2 runs lap around parking lot
Flapjack
Partner 1 does AMRAP slow fast merkins
Partner 2 runs lap around parking lot
Flapjack
COT/BOM – McLovin
Devo – Cesspool (Reading from Proverbs that is illustrated in thanksgiving for the power of the F3 Brotherhood. Challenge Pax to find men at your church and elsewhere who can share in the blessings of our F3 brotherhood).
Moleskin:
- To say the #MumbleChatter was live today would be an understatement. The Pax left no stone unturned, and YHC was a little shook off his cadence during the ab circuit in the amphitheater.
- Burpees, sprints, box jumps, monkey humpers, and even a FiA fly-by. We had it all at #Thunder this AM.
- Many of our loyal #Thunder Pax did not make it out today. OC, SubPrime, Drive By, Adrian, Jenny, Insanity, et al. You were missed. #Thunder is better and stronger when you are there.
- The Pax
- Cesspool – Great to see Cesspool out there getting after it and mixing it up with Cornstache on the sprints. Did YHC mention that he ran to and from #Thunder this AM? Cesspool is just a beast.
- Boris – Great to see Uncle Boris in the #Gloom this morning. His complaints about running were kept to a minimum, and he did a great job making sure no one cheated on the hand release Burpees or the slow fast merkins.
- Cornstache – When the #1stF Q emerged from his car, YHC knew that the Q had better be one that was done right and left the Pax a little beat down. Stache continues to lead by example, and he continues to lead our Region to push the #1stF standard to a higher level.
- RA – It is always an honor to post with the #WeaselShaker who continues to keep YHC accountable. Few have done more than RA to help YHC #GetBetter
- Robber – Whether it was his trademark hoodie or his constant reminder to YHC of how I went to a “Dark Place” during the GrowRuck, Robber made his presence known this AM. He’s a blessing to all of us. Seriously.
- Tin Tin – Young Tin Tin brought it this AM, although I have some concerns about his gastrointestinal health after his outburst at the amphitheater. Despite that, so proud to see this young man become a strong leader.
- Welcome Week – It was definitely fun to watch WW track down Cesspool and Cornstache on the sprints around Hand. Even more impressive when you consider that he was wearing enough clothes for a hike through Antarctica.
- Froman – The Sausage King of Chicago is a #Thunder regular who gets after each time. Today was no different.
- Spot – Each AO needs a rock solid presence that, despite the #MumbleChatter and the chaos, will bring its Pax back to our more important purpose. Spot has been and remains that guy. A true #HIM.
- Oscar – Each time the bell is rung, whether at #Ramble or #Thunder, Oscar is there, and he is as committed to #GetBetter as any Pax in F3 Columbia.
- Paperboy – From rolling in late to his merciless #MumbleChatter this AM, your #2ndF Q was true to form this AM. His complaining at the outset of the Q led YHC to know that I was doing something right this AM
Announcements:
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
- Sundays, 4:00 PM – F3 Midlands Palmetto Place
- 2/11/18 – FiA/F3 Social (River Rat Brewery)
- 3/3/18 – Run Hard Columbia Half-Marathon
- 3/10/18 – Woodlands 5K
- 3/23/18-3/24/18 – Palmetto 200
- 4/14/18 – Daybreak 10 Miler
Aye!
McLovin