• When: 
  • QIC: 
  • The PAX: 

#Thunder elevates its heartrate

14 faithful gathered at the #Thunder AO Tuesday morning for another installment of the Area Q’s ongoing attempt to increase core and upper body strength while also handling everyone’s cardio needs.  By the time the workout ended with a 6 Minutes of Mary segment that did not allow the pax to ground their feet all were winded (including YHC). 

Conditions: 61 degrees

The Thang:

Warm Up Lap Around Track

COP –Field

  • SSH – 20 (4ct)
  • Merkins – 10 (4ct)
  • C-LBC – 20 (4ct)
  • Merkins – 10 (4ct)
  • Russian Twist – 20 (4ct)

Jacob’s Ladder (Line up on Woodrow St. End of Field)  

  • Sprint to and From Midfield
    • 7 Burpees at Midfield
  • Rinse and Repeat in Sequence Stopping at 12 Burpees
    • Upon Completion Plank until all PAX finish


  • Out and Back Once (15, 30, 45 yards)
  • Plank on Completion
    • Flutter Kicks – 20 (4ct)
    • Merkins – 10 (4ct)
  • Out and Back Twice (15, 30, 45 yards)
    • Plank on Completion
    • Flutter Kicks – 20 (4ct)
    • Merkins – 10 (4ct)

Mosey to Emily-Douglas Park

Ark Loader

  • Normal Bear Crawl One End of Field to the Other
    • Crab Walk Back – Plank on Completion
  • Low Bear Crawl (Spiderman-like) One End of Field to the Other
    • Lung-Walk Back – Plank on Completion
  • Leap-Frog Burpee from One End of Field to the Other – Plank on Completion (this was really a broad jump burpee but YHC wanted to stick with the Ark Loader theme)

Amphitheater (AFAP)

  • Box Jumps – x 20
  • Skip a Level and Dips – x 20
  • Skip a Level and Decline Merkins – x 20 (10 on round 2)
    • Rinse and Repeat – Plank on Completion

6 Minutes of Mary on Emily Douglas Field (all with feet off ground)

  • 6” – Protractor
  • Flutter Kicks – 30 (4ct)
  • Freddie Mercury – 20 (4ct)
  • LBC (Traditional) – 20 (4ct)
  • Russian Twist – 20 (4ct)
  • Boat/Canoe

Return to School


BOM – Closed out by SubPrime


  • T-Claps to the 14 pax for powering through this workout.  There was not much opportunity to catch your breath and everyone gave maximum effort.
  • “Fancy’s prominently fartsacking this morning…with his monogrammed gloves.”  #Mumblechatter during warm-up lap.
  • Welcome Back Kotter: OC rejoined the group after 10 days in Italy.  His maiden Q is next week so please be sure to come out and support OC.
  • Mud Run Training: All area Q’s are taking it upon themselves to try and interject as many Mud Run specific exercises as possible as we all attempt to improve between now and the April event.  Today’s Ark Loader was YHC’s attempt to do “something” every day to improve. 
  • Sending out special prayers to the family of Chaser, Splinter, Okra, (and Abraham) on the loss of their grandmother this week. 


  • Trail Run Friday comes back again as organized by our brothers at #Strut. The Preblast for the afternoon downPAINment is posted with additional details likely to follow. If you’d like more information and or plan to attend, please contact AlterBoy at [email protected] so that they can coordinate logistics and have a complete head count.
  • The Pre-Holiday Fuel Challenge began October 14. Here is the pre-blast. A lot of F3Columbia is in on this challenge. Dairy Free week starts today!
  • 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 this Friday, October 26th at Finlay Park. It’ll be huge.  Please talk to Sway if you still need to pick up your blue shirt prior to the workout Saturday. 
  • 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 is cresting the hill this week with final 13+ mile race course route this weekend. With the birthday convergence on Saturday, a number of pax are planning on running the route Friday morning… others BEFORE the convergence and yet more will potentially hit it on Sunday before church. Look for the pre-blast to come this week with full details on the options but please go ahead and let me know which workout you’d prefer and when so that I can try to get everyone running together instead of scattered across too many days and times.

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