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#SwampFox: Back to the Pain

19 Pax gathered in the CMS parking lot for another holiday week beat down.  Coming off the injured list, YHC took the Q for a “down the fairway” kind of workout…  ‘Just enough misery to start the day right.  Making the rounds at CMS, the group visited the Crayton highlights taking special pleasure, once more, in Hamburger Hill.

Conditions:  72 degrees & 94% humidity

The Thang:

Warm Up Jog around parking lot and hill to the Football Field (1/2 mile)

Field COP (All four count)
SSH X 25
Merkins X 15
LBC X 15
Flutter Kicks X 20
Squats X 20
Merkins X 15
LBC X 15
Flutter Kicks X 20
Squats X 20
Mosey to Hamburger Hill

Hamburger Hill Pain Station
Sprint up & Bear Crawl Down – Plank
Sprint up & Lunge Walk Down – Recover
Sprint Up & Mosey Down
Sprint up & Bear Crawl Down – Plank
Plankorama
Sprint up & Lunge Walk Down – Recover
Sprint Up & Mosey Down
Sprint up & Bear Crawl Down – Plank
Plankorama
Sprint Up & Mosey North to the Tree of Life

Tree of Life Pain Station (all four count unless noted otherwise, “ALT” exercises provided for those who exceed the TOL bench capacity)
Dips X 15                              ALT: Carolina Drydocks
Box Jumps X 10 (singles)    ALT: Jump Squats
Decline Merkins X 15          ALT: Diamond Merkins
Dips X 15                              ALT: Carolina Drydocks
Box Jumps X 10 (singles)    ALT: Jump Squats
Decline Merkins X 15          ALT: Diamond Merkins
Mosey Around the back of CMS to the front for some grassy goodness

6-ish Minutes of Mary (All four count)
LBC’s X 15
Hello Dolly’s X 20
Protractor
Russian Twists X 15
LBC’s X 15
Flutter Kicks X 20
Protractor
Russian Twists X 15

Clemson 300 Sprint & Mosey to COT

COT & BOM

Moleskin:

Great to see guys making it back from the long weekend.  Reach out to the rest of our #SwampFox contingent and make sure the holiday didn’t sideline the first F.  Accountability is key.  If I disappeared, I’d want someone to come find me.  Do the same for the rest of the Pax…  And EH a friend.  They should be out here too.

T-Claps to Chaser who’s our F3Columbia representative at the BRR (Blue Ridge Relay) (though running it with a Hickory NC team).  F3Nation has 160 people this weekend from Charlotte, Raleigh, Atlanta and Columbia participating in this 200 mile relay race through the mountains.  Next year we’ll be looking for an all-F3Columbia team to send up.

Announcements (PLEASE READ):

If you registered for the AmFibious 5K & Float before the t-shirt deadline but haven’t gotten a shirt, please contact me at [email protected].  We have a list of people who want shirts who registered after the deadline.  If we can accommodate them, I’d like to but obviously cannot until we’re sure everyone has the shirt(s) they ordered.  If you don’t speak up, sooner or later, we’ll sell yours again for the good of the F3Foundation.

The Governor’s Cup Half Marathon is eight weeks out.  An F3 specific run training plan is in the works as is an updated Pre-Blast.  The intent is to distribute by email the training plan to anyone who has hard committed to the event and use that training plan as a guide for our running at #Amble.  Below is the current list (if you’re committed but aren’t listed, let me know at [email protected])

Chaser
SubPrime
Fountainhead
Bubbles
Snuggles
Drive-by
Kitty
8-Mile
Yellow Cake
Detour
Kim Jung
Slumdog
Fannie
Obamacare
Dos Equis

Registration information and the list of participants will be included in the Pre-Blast and be updated as others join our ranks.  If you’d like to go ahead and register for the race, our discount code is GC415FFF

This Saturday we have the opportunity to participate in the Ryan Rawl Freedom Run.  Some of us will be doing this 8:30 race as a double down… which will require a speedy exit from the DHS Convergence to get over to CMS where the race begins.  If you’re like minded and would like to wrap up your morning’s downPAINment with an extra 3 miles for a good cause, register at:  http://rawlfreedomrun.com/ and wear your F3 gear to show your allegiance.

3rd F Opportunities are still in the works.  Stay tuned.

As we launch our (Columbia) account within the F3Foundation we’ll be opening the opportunity for local Pax to make direction contributions.  This may be significant as potential service project ideas come out of our region.  If you’re interested in either making a donation or suggesting and leading a service project, contact Robber as he’s out current point person for the F3Foundation.  Checks should be made out to “F3 Foundation” and “Columbia Region” should be included in the note line to make sure the contribution is properly allocated.

 

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