On an historic day in @F3Columbia land 23 SwampFox men gathered in the gloom to do their part in the day’s march to 100 pax posting for workouts. While the SwampFox total may not have been the highest in F3 Columbia these 23 men would put the Snuggles-led circuit and sprint-fest up against any workout done anywhere in Columbia. Period. (Bring it Cross-Fitters and Fern-Sniffers) Here is the back blast…Ready…Begin:
Conditions: 59 with 90% humidty.
THE THANG:
Warmup run (Clemson, Chicora, Furman, Converse, Clemson to parking lot entrance and down into the football field)
COP
Side straddle hop 4 count x25
Flutter kicks 4 count x25
Circuit x4 AFAP (as fast as possible after “Ready…Begin”)
25 Merkins
50 Freddie Mercurys
15 Burpies (plank when finished with each set, start each set together)
Gassers
50 yard sprint and back x10 )(down and back is one, start each one together after “Ready…Begin”)
Circuit x4 AFAP (as fast as possible after “Ready…Begin”)
25 1 count Chaser LBCs
50 1 count mountain climbers
25 Merkins (plank when finished with each set, start each set together)
Walter Paytons x 10 (up and down is one, start each one together after “Ready…Begin”)
COP
6 inches / 45 / 90 circuit for 60 seconds
Flutter kicks 4 count x25
Mosey to COT
Ball of Man led by Snuggles…ready…begin.
Moleskin:
– I’ll readily say that this morning’s SwampFox workout was one of the toughest I’ve done since joining F3 last December. The F3 pax of December and January couldn’t have completed half that workout and I’m not joking. This speaks to how far our collective fitness has come and how the additions we’ve made in pax have really raised the bar. The saying “a rising tide raises all ships” applies here. Our tide has risen.
– Excited #Kotters to Stain on his return to F3 this morning after knee surgery to repair meniscus. Happy to have you back Stain.
Announcements:
– The blue F3 columbia t-shirt order deadline is this Sunday. Here is the link: Shirts
– Spaces are opening up as we speak for the 10/12 Mud Run and Columbia guys on our waiting list will get the nod. Let Sway know if you’re interested. [email protected]
– The golf outing is scheduled for October 10. Please contact Uno or Alter Boy if you are interested. We need to provide the golf course a head count next week. The preblast is now up.
– The 3rd F bible study, which does not meet tonight but rather next Tuesday night, does still have a seat or two left. If anyone is interested, contact TB at [email protected]. Meetings are scheduled for alternating Tuesday nights through the next few months at TB’s house, 8:00 PM.
– If you’re on the Governors Cup (11/9) list but haven’t registered, please go ahead and do so before the rate goes up at the end of this month. The discount code and registration instructions are on the Pre-Blast. Training runs planned for the weekends will also continue to be e-mailed out AND posted as Pre-blasts, such as the forthcoming 9 mile run this weekend, so that everyone can know the plan.
– One team for the Palmetto 200 (March 28-29) has already been formed with a second getting assembled now. March is a long way out but if you’re interested, we need to go ahead and get a roster together. Sign up now and show your commitment to F3 and our long term stamp on this state. Let me know at [email protected].
Welcome back Stain. You delivered one of my favorite workouts only to succomb to injury a few days later. Glad to have you back.
Snugglefest 2.0 was N-U-T-S. This workout was not for posers. And by posers, I mean me. I posed. And have hurt for it all day.
Welcome back Stain!
Snuggles that’s just mean man. You are a sick individual if Chaser admits your workout was tough. I got tired just reading about it.