17 pax shook out the cobwebs at #Thunder from the three (or four, or five depending on who you are) day weekend and got after it under the direction of Adrian. As already discussed, attendance was down across the entire F3Columbia Region this morning and one can only assume it’s because most pax thought it was Monday. #riiight. Be that as it may, Adrian delivered for these 17 men and by the end of the workout all were ready for the COT.
Conditions: 72 with Humidity in the 90’s% range
The Thang:
Warm-up Lap around track
– COP
SSH x 30 – 4 count
Merkins x 20 – 4 count
Squats x 25 – 4 count
Rocky Sit-Ups x 20 OYO
Mountain Climbers x 30 – 4 count (from plank)
Carolina Drydock x 15 – 4 count
Low Plank 45 SEC
Russian Twist x 25 – 4 count
Burpees x 10 OYO
Flutters x 25 – 4 count
Mountain Climbers x 20 – 4 count
– Run Woodrow to Devine
– Stop at Shandon Pres
– Iron Cross w partner x 20 flapjack
– Run to Devine, turn left
– Parking lot on Devine
– Decline Merkins w partner x 20 flapjack
– high plank into Mountain Climber x 20 – 4 count
– Turn left on Queen
– Run to bottom of hill
– Jacob’s Ladder w/ partner – Supposed to be Burpees (Q said Merkins) (start with one at top of hill, up to 7) (was the Q the only one doing Burpees for a portion of segment?!)
– plank / Flutters at bottom while waiting – led by Subprime (car almost got us, frightened by 17 men in taco)
– Back way to park off of Queen
– Wheelbarrow w/ partner 25 yards, sprint 25 yards, flapjack
– Step-ups (x10) each leg (incline plank when done)
– Incline Merkin AMRAP until finish (30 seconds)
– Run to COT
BOM – Closed out by Adrian
Moleskin:
- Adrian answered the call with authority today. This session was run at a brisk pace and t-claps for exploring new Shandon Space. Seeker: “I’ve worked at Shandon Pres. for 13 years and have never done this (iron-cross) in this yard!”
- We are going to need to figure out bricks/blocks at #Thunder. Every Q so far has been solid but the weight is missing from our workouts. Please let me know your ideas for storage.
Announcements:
- Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]
- Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. We will release the discount code soon. So far, commits are:
- Chaser
- SubPrime
- Fountain Head
- Bubbles
- Snuggles
- Drive-by
- Kitty
- 8-Mile
- Yellow Cake
- Detour
- Kim Jung
- Slumdog
- Fannie
- Obamacare
- 3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at [email protected]
- MAJOR T-Claps to Fountain Head for heading up the #AmFibious5k that went down yesterday. A great time was had by all. Already looking forward to next year. If you have any remaining AmFibious issues (getting t-shirts, paying up, etc.) you can contact FHead at [email protected]. We will also continue accepting donations to the F3 Foundation if interested.