15 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking was YHC, who was eager to be on the hallowed grounds of the birthplace of our Region to lead the second installment of Ex-Nantan week at #Brickpile. Once the clock struck 5:30, and in spite of the unnerving silence of the PAX, the PAX got better as they each were ready willing and able to #PushTheRock.
Conditions – 70 and partly cloudy (Perfect Burpee Weather)
Disclaimer
The Thang:
Circle up near front parking lot
SSH x 15 (IC)
Monkey Humpers x 15 (IC)
LBCs x 15 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Quick mosey to lower field near front parking lot for COP
SSH x 15 (IC)
Monkey Humpers x 15 (IC)
LBCs x 15 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Quick mosey to upper field near back parking lot for COP
SSH x 15 (IC)
Monkey Humpers x 15 (IC)
LBCs x 15 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Quick mosey to practice field near goal posts parking lot for COP
SSH x 15 (IC)
Monkey Humpers x 15 (IC)
LBCs x 15 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Quick mosey to Brickpile to grab block, and circle up near goal posts
Five (or Ten) Minutes of Mary
Big Boy Sit Ups x 10 (OYO)
Freedom Twists on Block x 15 (IC)
Big Boy Sit Ups x 10 (OYO)
Freedom Twists on Block x 15 (IC)
Big Boy Sit Ups x 10 (OYO)
Pulse Up x 15 (IC)
Big Boy Sit Ups x 10 (OYO)
Pulse Up x 15 (IC)
Slow Fast Merkins w/Hands on Block x 10 (IC)
Goblet Squats w/Block x 10 (IC)
Slow Fast Merkins w/Right Hand on Block x 10 (IC)
Squats w/Block in Left Hand x 10 (IC)
Slow Fast Merkins w/Left Hand on Block x 10 (IC)
Squats w/Block in Right Hand x 10 (IC)
Slow Fast Merkins w/Feet on Block x 10 (IC)
Goblet Squats w/Block x 10 (IC)
Modified Tabata – #Crowdpleaser
30 Seconds of AMRAP Broad Jumps over block/10 Seconds of Rest
30 Seconds of AMRAP Burpees/10 Seconds of Rest
Put up blocks and mosey for quick stop in parking lot
30 Second of Ski Bunny Jumps over parking lot lines/10 Seconds of Rest
Mosey back to Shovel Flag
Circle Up
SSH x 20 (IC)
Monkey Humpers x 10 (IC)
LBCs x 10 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 10 (OYO) #Crowdpleaser
BOM/COT – McLovin
Devotional – Seeker
Moleskin:
- Nothing like a Tabata to silence the critics this AM. Burpees and Block Jumps in the setting of a Tabata is a decent way to elevate the heart rate.
- They say insanity is defined by doing the same thing over and over and expecting different results. YHC hopes that the extended COP with repeated circuits hit most muscles groups while boring the PAX to tears.
- Never amazes me to see the unwavering commitment of many of the #RedwoodOriginals who post at #Brickpile every time the doors are open for business. F3 Columbia was built upon their shoulders, and all of us PAX, who have been impacted by F3 Columbia owe a debt of gratitude these #HIM.
Announcements:
- 09/03/18 – Labor Day Convergence at Thunder
- 08/25/18 – Stomp the Swamp (F3 State 5K Championship)
- 10/05/18-10/06/18 – F3Nation Ragnar Trail Relay
- 11/10/18– Run Hard Lexington 10K to Honor Cheech
Aye!
McLovin