Since I have been a member of F3 I have always been a fan of two things: Accountability and Tank Top Thursdays. You can throw in Amble since it’s the best damn running group this side of the Mississippi. 17 pax came out this morning to get better and take the #DRP. Glad to see Robber out after a Twitter challenge was thrown out there…oh wait. Pay attention to the order of the COP……Go Cocks!
The Thang
COP
Carolina Dry Docks x 10 4 ct (20 total)
Lunges in place x 10 each leg
Escalator: 10 Jump Squats, 20 Hand Release Merkins, 30 Russian Twists, 40 Overhead Claps
Merkin x 20 OYO
Squat x 10 4 ct (20 total)
Up Straddle Hop (One-legged SSH) x 15 each leg
Xtra Merkins x 20 OYO
Mosey to wall
Wall sits x 45 seconds
10 declines OYO
20 toe taps OYO
30 LBC’s OYO
40 SSH OYO
Rinse and Repeat 4 times
Mosey to track and partner up
P1 takes one lap around track while P2 does flutter kicks at the start
Rinse and Repeat 3 times
At exactly 6:09 mosey back to parking lot
Beginning at 6:10 AC/DC’s “Thunderstruck” began blaring from my car speakers. For every time the word “Thunder” is said in the song the pax did a Merkin (total of 33 Merkins). In between Merkins the pax were able to take the high or low plank positions. This part sucked.
COT and BOM
DEVO by Spot
Moleskin
- Congrats to Subby and Paperboo on completing the TRU 50K in Table Rock
- Big congrats to Welcome Week on completing Ironman in Augusta on Sunday
Announcements
- Palmetto Place this Sunday at 4 pm. Check with Termite for more info. Great chance for pax to do some mentoring and work out with the boys. It will be held at new West Columbia facility
- October 21st Convergence at Dreher HS
- Nard Dog is getting married. I know you are just as surprised as I am.
- Since you don’t have any plans on Saturday come visit Noonan, Huffy, Boris and KJ down at the Boiled Peanut Festival on Devine St. All proceeds benefit The Animal Mission and The Ronald McDonald House. Beer, Nuts, Bouncy house and live music. https://palmettopeanutboil.com/