#SwampFox Slab Salute

With the immanent sale of #SwampFox’s mysterious vacant lot and the pending need to relocate our convenient stash of bricks, blocks and slabs, 21 strong convened at CMS to put the weights to use.  Given the ever gloomier darkness of our AO, finding a new spot to secure the masonry isn’t such a bad thing…  the wooded trail is getting creepy.  Undeterred, however, by the near pitch blackness of the current hideaway, the pax hauled out their respective stones onto the field for a much needed Tuesday morning downPAINment.

Conditions: 54 degrees, 94% humidity… until the sprinklers kicked on.

The Thang:

Warmup lap down Clemson/Converse/Hillside to the (now sold) block lot to collect a slab and mosey out to the CMS Field

COP – 4 Count In Cadence
SSH X 25
LBC X 20
Mountain Climbers X 20

Circuit 1 – Single Count AFAP:
Merkin X 20
LBC X 20
Curls with Slabs X 20
Rinse & Repeat
Merkin X 20
LBC X 20
Mountain Climbers X 20 (each leg)
Rinse & Repeat

AMRAP Exercise with AFAP #HamburgerHill Sprint Circuit:
Max Squats X 30 Seconds – Sprint the Hill
Max Burpees X 45 Seconds – Sprint the Hill
Max Mt. Climbers X 30 Seconds – Sprint the Hill
Rinse & Repeat
End with one last Burpee Set X 60 Seconds – Sprint the Hill

Circuit 2 – Single Count AFAP:
Tricep Press with Slabs X 20
Russian Twist X 20 (each side)
Carolina DryDock X 20
Rinse & Repeat
Bent over Row with Slabs X 20
Russian Twist X 20 (each side)
Wide Arm Merkin X 20
Rinse & Repeat

Rock Run:
Line up with Blocks on 50 Yd Line
Run with Slab to Goal Line, 10 Squats with Slabs, drop them and sprint back to the 50 yard line
Sprint back to Goal Line, 10 Overhead Presses with Slabs, Run with Slab back to 50 yard line
Run with Slab to Goal Line, 20 Squat Presses and Run Slab 100 Yards to opposite Goal Line
Return Slabs to pile and reconvene at the 50 yard line

Mosey back to the SF

COT & BOM

Moleskin:

• Happy Birthday to #SwampFox regular Splinter (who made a guest Q appearance at #Thunder this morning, sparing us at CMS from what was sure to be a brutal birthday beatdown).
• Welcome Butter to F3.  As clarification to those less familiar with Columbia International University, where Butter is studying, students and faculty at CIU take a pledge not to drink, smoke or chew… or dance with girls who do…  or some such more refined version of the saying.  While many students don’t personally ascribe to the biblical regulations on such things, the standards are established to teach self discipline and encourage the guarding of the moral’s of one’s brothers.  As a school well known as a missionary sending organization, learning to live according to the moral strictures of other cultures is a great lesson in putting other people before ourselves.  It was in  this light that my comments about #HDHH were made, not that Butter isn’t always welcome at Henry’s every Wednesday evening for some 2nd F… but that he’s a little limited in beverage options.

Announcements: 

• Contact Sway at [email protected] if you are interested in the wait list for the Mud Run.  Spots are starting to open up.  The run is October 12.
• The 2nd F golf outing at Crickentree is scheduled for October 10.  Contact Alterboy at [email protected] if interested and check out the pre-blast.
• The 3rd F bible study meets again tonight. We still have two seats 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.
• Two teams for the Palmetto 200 (March 28-29) have been formed. March is a long way out but if you’re interested, we need to go ahead and get a complete head count. Sign up now and show your commitment to F3 and our long term stamp on this state. Contact Chaser at [email protected] for more information.
• An afternoon/evening run with a pain station or two is being planned for this coming Friday, 5:00 PM at Harbison State Park.  Keep your eyes open for a pre-blast with details.
• Last but certainly not least, the Walk for Life is this coming Saturday. As a double down opportunity, this is a great one.  We don’t have an F3 specific team for this race registered, but Costanza and his M. and Kim Jung and his M. are registered thru the team “Cancer Crushers” and they’d love to include you under that registration name if you so choose.  There is a 10k and a 5k race as well as the walk which is perfect for the whole family.

Strong Work Gentlemen!