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 amongst the All-Stars of F3 Columbia who gathered this glorious morning on the hallowed grounds of the birthplace of our Region. Once the clock struck 5:30, and in spite of the distractions of Cheesy’s new haircut, Robber’s #MumbleChatter and the smattering of wining, 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:
Quick mosey to lower field near front parking lot for COP
SSH x 20 (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 20 (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 20 (IC)
Monkey Humpers x 15 (IC)
LBCs x 15 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
At this point, PAX lob grenades of accusation against YHC for his lack of creativity.
Quick mosey to Brickpile to grab block, and circle up near goal posts
Five (or Ten) Minutes of Mary
Big Boy Sit Ups x 15 (OYO)
Freedom Twists on Block x 15 (IC)
Big Boy Sit Ups x 15 (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)
Burpee Block Jump Tabata – #Crowdpleaser
20 Seconds of Burpee Block Jumps/10 Seconds of Rest
Rinse/Repeat x 8
Put up blocks and mosey for quick visit to Peoples Wall for Peoples Chair while Six Arrives
Circle Up
SSH x 20 (IC)
Monkey Humpers x 10 (IC)
LBCs x 10 (IC)
Slow Fast Merkins x 10 (IC)
Burpees x 5 (OYO)
Jailbreak to Shovel Flag
Moleskin:
- Nothing like a Tabata to silence the critics this AM. Burpee 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 to Logo, Cheesy and others.
- To no one’s surprise, Robber put on a #MumbleChatter clinic this morning despite wearing a weight vest.
- Great seeing Fountainhead and SubPrime back in the boot camp mindset after nursing injuries over the last few weeks. Prayers for their continued healing.
Announcements:
- HC to Termite as we resume our partnership with Palmetto Place.
- F3 Dads continues this Friday, August 4 at 7:00 AM at Brickpile.
- Wednesdays, 5:00 AM – The Armory @ #Brickpile
- Wednesdays, 5:15 PM – Standing HDHH @ Bar None
- Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
- 08/19/17 – F3 Columbia Q School
- 08/26/17 – Stomp the Swamp – F3 State 5K Championship (https://www.runhard.org/pages/race-swamp.php)
- 10/7-8/17 – F3Nation Ragnar Trail Relay
- 11/11/17 – Run Hard Lexington 10K to Honor Cheech (https://lexingtonhalf.com/pages/race-10k.php)
Aye!
McLovin