15 men posted at Bobby Richardson Park, as the launch of F3 Sumter continues. 8 of those men travelled from the Midlands. YHC was a bit weary of the cold, rainy weather that was forecasted, but turns out Sumter was the place to be, as the Midlands experienced the earliest snowfall in recorded history, while it was Sunny in Sumter.
Conditions:
40-something and windy
The Thang:
Hee-Haw at the Q
Disclaimer
Run to the nearest outfield and circle up.
27 SSH IC
17 Lunges IC
27 Flutter Kicks IC
17 Russian Twists IC
27 Mountain Climbers IC
17 Merkins IC (34 total)
27 Squats IC
17 Burpees OYO #crowdpleaser (51 total)
Plank Sequence
High Plank (HP)
Low Plank (LP)
Starfish Right
starfish Left
HP
LP
HP
LP
Extended LP
Enter Stagecoach as the Q
Partner up
75 Partner Decline Merkins (37.5 each, 89 total)
75 Partner Big Boy Sit Ups
75 Partner Mountain Climbers
75 Partner Monkey Humpers
Line up on Left Foul line
P1 starts out 5 yards in front, partners race to Right foul line
Rinse and repeat x 3
1st lap, loser does 25 Flutter Kicks IC, winner 25 Overhead Claps IC
2nd lap, loser does 25 Hello Dolly’s IC, winner 25 OCs IC
3rd lap, all do 25 Rosalitas IC
Split into 2 groups and circle up for Ring of Fire
Everyone holds high plank, first man does 5 Merkins, then second man does 5 Merkins, etc around the circle.
Second time around do 10 Merkins, and third time around do 15.
To finish everyone does 5 additional Merkins together, before standing up. (119 total)
Partner back up for the Filthy Fifty
P1 does 10 Merkins while P2 holds High Plank, flip flop and repeat until the partnership has done 50 total. (144 total)
P1 does 10 BBSUs while P2 holds 6 inches, flip flop and repeat until the partnership has done 50 total.
P1 does 10 Squats while P2 holds air chair, flip flop and repeat until the partnership has done 50 total.
10 Raise the Roof Merkins (aka Jack Webs)
Start with 10 shoulder presses and 1 Merkin, then 9 SPs and 2 Merkins, then 8 SPs and 3 Merkins, etc, until you reach 1 SP and 10 Merkins (199 total)
Hee-Haw back with the Q
Circle up
25 SSH Burpees IC
Explanation: Do SSHs in cadence, once you reach 5, you drop and do 2 Burpees, the continue doing SSHs in cadence. Totals are 25 SSHs and 10 Burpees. (209 total)
Run to the Left foul line and line up.
Bear Crawl to first light pole,
Lunge Walk to second light pole,
Reverse Sprint to Right foul line
Hold 6 inches until all finish
Run around to the Steps at the concession stand.
10 Box Jumps
20 Dips
30 Decline Merkins (239 total)
Hold HP until all finish.
10 Split Squats each leg
Hold HP until all finish
Ledge bicycle 10 Forward IC into 10 Reverse IC
Run back to the Flag and line up along the curb
10 Rotating Merkins
Explanation: Start with both hands on the curb, do 10 Merkins; then rotate to the right so your R hand is in the street and L hand is on the curb, do 10 Merkins; rotate to the R again, so both feet on the curb and both hands in the street, do 10 Merkins; one last rotation to the R so R hand is on curb and L is in the street, 10 more Merkins. (279 total)
COT
Hee-Haw led discussion on the Third F.
BOM by Chaser
Devo by Stagecoach.
Moleskine:
Sumter sure is off to a great start. The AO is fantastic, and the core group is strong. YHC is grateful to have had the opportunity to lead this workout.
The historic snowfall in the Columbia area, and relatively good weather in Sumter (it was still cold, but it was dry) seemed prophetic for a post-workout discussion of the Third F. Sometimes you just got to have Faith. Faith that the other men of F3 will be out there in the Gloom with you, even when they are calling for cold, rainy weather.
In this case YHC missed this
And instead enjoyed this
While eating good food and having good fellowship at
That’s all…for now.