YHC was honored to Q this morning as we celebrate 3 years of F3 Columbia. Thank you to everyone that has helped with this outstanding organization. 10 Faithful broke out the winter gear and got better this morning with a good workout.
Conditions: Clear and Cold (very nice)
Parking lot of Crayton Middle School (CMS)
COP
25 SSH IC
15 IW IC (YHC apologizes for lousy cadence on this one)
- 30 Squats OYO
- 30 CLBCs
- 30 Merkins
- Plank
Hold plank then directly into 20 Mountain Climbers IC
Jog to Citadel Park stopping at Furman & Converse
- 25 Squats OYO
- 25 CLBCs
- 25 Merkins
- Plank
20 Flutter Kicks IC
Continue jogging to Park and enter on Wofford side
COP
- 25 Squats OYO
- 25 CDDs
- 25 Russian Twists (count one side)
- Plank
Rinse & Repeat
Partner Work
- 25 Iron Crosses – Switch
- LAC while waiting
Partner 1 – 30 Step-ups, 5 – 10 Pull-ups, and 50 Freddie Mercuries
Partner 2 – Lap around entire park (.30 mile)
Switch
Plank
Partner 1 – 25 Decline Merkins, 25 Toe Touches, and 25 Incline Merkins
Parnter 2 – Lap around entire park
Switch
Plank
Partner 1 – 30 Squats, 20 Dips, and 30 CLBCs
Partner – 2 Lap around entire park
Switch
Plank
Plank-a-rama
Mosey out of park to Wofford
Indian Run back to CMS – stopping at Coker & Clemson
- 25 Squats OYO
- 25 CLBCs
- 25 Merkins
- Plank
All you got run back to COT
Laps around Citadel Park combined with Indian Run was around 1.20 mile
BOM: Michelle