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#SwampFox: Reynolds on the Q

22 men braved the “cold” for a workout this morning and got a bit more than they expected…actually three times more than they expected. Due to the passing of Libby James, the grandmother of Chaser, Splinter and Okra, they all happened to be in town this morning and led a three-way, full court press, ping pong match with the pax.

Conditions: 42 degrees…and when it’s 42 degrees in Columbia in October no one thinks about humidity.

THE THANG:
Lap around the lower parking lot and down to the softball field outfield.

COP:
ALL 4 COUNT
Chaser: SSH x 25
Splinter: High Knees x 30
Okra: Mountain Climbers x 20
Chaser: Merkins x 15
Splinter: Little Baby Arm Circles x 30 front x 30 back
Okra: Jungle Boi Squats x 20
Chaser: Diamond Merkins x 12
Splinter: Dancing Merkins x 12
Okra: Chaser LBC x 20
Chaser: Flutter Kicks x 50
Splinter: Little Baby Arm Circles x 30 front x 30 back
Okra: Raise The Roof x 20

Merry-Go-Round
3 stations with 3 groups led by a different Reynolds (One at each foul pole and one at home plate)
20 Merkins, 20 Full Sit-ups, 10 Burpees and run to next station
2 laps around the field, don’t get caught by the group behind.
Totals: 120 merkins and sit-ups, 60 burpees

To Mid-Field:
Chaser: Burpee Broad Jump 30 yards and back. (~15 burpees)
Splinter: Bear Crawl 30 yards, backpedal back
Okra: Gassers x 5

COP:
ALL 4 COUNT
Chaser: Russian Twist slow count x 20
Splinter: Scissors x 20 (1 count), 6 inches x 30 sec
Okra: Plank Series: Low, Low Right, Low Left, Low to High, High Right, High Left.

Mosey to COT
Ball of Man led by Chaser

Moleskin:
– Fun ping pong Q that went with no rest. The only way to fly.
– Group totals: 298 Merkins, if you count the 75 burpees in merkin total it was 373 merkins. (Uh…that’s awesome).

Announcements:
– The Pre-Holiday Fuel Challenge began October 14. Here is the pre-blast. A lot of F3Columbia is in on this challenge. Won’t you join us, too?
– The F3Columbia Pull-Up Challenge also launched October 14 with the goal of increasing everyone’s upper body strength. This is a must for the Spring Mud Run. Please check out the pre-blast here: http://f3nation.com/2013/10/14/preblast-f3columbia-daily-pull-up-challenge/
– Plan to attend (and bring an EH’d friend to) the Birthday convergence on October 26th at Finlay Park. It’ll be huge. If you ordered a T-shirt, make sure to get it from Sway and plan to gear up for the big one year anniversary event. There is also an #UltimateDoubleDown opportunity on the 26th. If you are training for the Governor’s Cup Half-Marathon you know the 26th is the day you are supposed to run 13.1 miles. So, if you simply cannot allow yourself to miss either workout, you are invited to do both. The group will depart ~5:00 AM to give time to complete the 13.1 before invading Finlay Park for the Convergence workout. #CSAUP
– We’re working on at THIRD Palmetto 200 relay team. We’re up around 28 participants so far with more coming from Greenville, Charlotte and elsewhere. This will not be an event you want to miss. Check the pre-blast for details and contact Chaser or YHC if you’re ready to commit.
– Northeast Big Bang Saturday November 2 at North Springs Park off Clemson Rd. 7-8:00 and a strong downtown contingent is needed to help get these guys off on the right foot.
– Governor’s Cup training continues this week with the LAST long run of 13 miles. Multiple options for getting this in either Friday, Sunday, or the #UltimateDoubleDown mentioned above. For more details look for the Preblast coming soon.

0 thoughts on “#SwampFox: Reynolds on the Q”

  1. Triple Claps seems particularly appropriate. Strong work this morning. Sorry to have UnA$$ed the workout halfway through the merry-go-round. Apparently a beatdown isn’t a good idea 12 hours after donating blood. Notably, though, it’s been six months since I had to bail out… that time due to a near Merlot experience. Six months since getting EH’d by Chaser.

    ‘Prayers offered this morning, too, for you guys and your family. Your grandmother was a special lady. All the more so now in glory.

  2. Strong showing by the brothers Reynolds this morning. Totally made the surprise drop-in on SF worth every ounce of pain. Make no mistake about it, this was a humbling workout and harsh reminder that everyone still has plenty of room to improve. Great attendance given our first brush with cold weather.

    Thoughts and prayers to the whole family today and going forward.

  3. Great workout this AM guys! 373 pushups…WHOA! One thing you don’t have to worry about with a Reynolds at the helm of the QIC…. You. Will. Feel. Pain. I am very glad I made it out to the SwampFox this AM. Great seeing all of my SwampFox brothers.

    Godspeed to you and your family as you grieve the loss of your grandmother.

  4. Still can’t figure out how the tiny arm circles bothered me more than the merkins. Enjoyed the workout this AM though. And now we can say we’ve used the baseball field…conquering new territory is a plus!

    We will be thinking about the Reynolds’ today.

  5. Special day for me personally: Q with my brothers and brothers from another mother at SwampFox, Funeral for my grandmother, graveside, family lunch, then beat the snot of Battery Creek that night in my other Swamp.

    “To me, there are three things we all should do every day. We should do this every day of our lives. Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. And number three is, you should have your emotions moved to tears, could be happiness or joy. But think about it. If you laugh, you think, and you cry, that’s a full day. That’s a heck of a day. You do that seven days a week, you’re going to have something special.” – Jim Valvano

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