You’d think after 4 years YHC would be getting better at this Q’ing stuff… ready to have the training wheels taken off and all. There’s proof below, though, that there is always room for improvement. There is always a need to accelerate, to #GetBetter all the time.
Conditions: 55 Degrees, cool & perfectly comfortable.
TheThang:
Mosey through the woods to the baseball field, around the fence and on to the basketball court (just looking for some level ground) for a little COP:
SSH X 30, 4CT IC
Mercans X 15, 4CT IC
Squats X 20, 4CT IC
LBC’s X 20, 4CT IC
Carolina Drydocks X 10, 4CT IC
Squats X 20, 4CT IC
LBC’s X 20, 4CT IC
Diamond Mercans X 5, 4CT IC
Squats X 20, 4CT IC
LBC’s X 20, 4CT IC
Pair up and line up ono the baseline of the basketball court for a little flapjack partner work. Partner 1 BearCrawls to the end of the basketball court and back while Partner 2 AMRAPs Burpees, Flapjack that to get a set in for each partner. Then rinse & repeat so that everyone gets in a second set.
With the same partner:
20 Iron Cross, OYO & Flapjack
25 Decline Mercans, OYO & Flapjack
Mosey to the playground and do the following mini set:
25 Pullups
25 Monkey Humpers
6″ and Flutter kicks while the pax finished up, 20 of which were called, 4 Count style In Cadence
Mosey around the end of the school to the bus drop-off area and on over to the grassy area beyond for a second, Mercan heavy COP:
Plankorama with some left and right arms up from low plank
Mercans X 15, 4CT IC
Squats X 20, 4CT IC
Carolina Drydocks X 10, 4CT IC
LBC’s X 20, 4CT IC
Diamond Mercans X 5, 4CT IC
Squats X 20, 4CT IC
Carolina Drydocks X 10, 4CT IC
LBC’s X 20, 4CT IC
Mercans X 15, 4CT IC
Mosey back up the drop-off circle and back around to the basketball court for story time. YHC was feeling pretty rough coming off of the pullups (no reason, just went sideways) and felt the need to opine momentarily on the gift of F3. April 13th, 2013, for the record, was YHC’s FNG post at Brickpile where Taj did his Citadel thing and left me eyeing the bushes at about the 30 minute mark. In the past I’ve done tribute Q’s on the anniversary. This time around, it was the queasy feeling of an unsettled digestive system that was the only similarity to that inaugural day four years ago.
With that piece shared, a heartfelt thank you to the pax who make F3 a thing, Mary was called in which the pax contributed the following for the good of the group:
Solo Iron Cross, 4 CT IC
Nut-ups (or whatever they’re called) until the Q said to quit, mercifully OYO
Little Heel Touch Crunches X 20, OYO
SkyPress X 30, OYO
V-Ups X 30, OYO
Mosey Back to the COT as the clock expired.
COT & BOM
NMM:
- Kotters to Sweetness who was mercilessly Twitter-Baited into posting again. The warmer weather certainly doesn’t hurt. If it can work for one of our lost F3 sheep it can work for a ton. Take the initiative to reach out to the other guys who’ve gone missing over the colder months.
- Again, thanks to everyone who posts and holds others accountable. My life has been forever changed for the possitive through F3 and, while today was a demonstration of why I need to be more active than I’ve been lately, a great deal of my own fitness is due to F3. More than that, the fellowship I feel almost anywhere across Columbia is directly tied to F3. And my faith, notable in this Holy Week we celebrate, is stronger for the men around me in this brotherhood. Thank you to the men of #Hammer and to all of the F3Columbia pax who make this organization thrive.
Announcements:
- The F3MudRun is coming May 20th. Deadline for signups is May 1st so register and get a team together.
- Two significant Convergences coming up. The first will be at Finlay Park to celebrate the 2 year mark for #TheMission. The second is a F3Columbia wide convergence at Dreher. This second one is the kickoff to our summer and it’s important. You’ll regret skipping that Saturday.
- F3Haiti is in motion for the fall of 2017. It looks like the September dates are most popular so look for an email to come out soon if you may still want to get involved. September will be here fast.
- And the Table Rock Ultra registration opens tomorrow at 7:00 AM. A Marathon is a long, long way. A Palmetto 200 Ultra runner will best that distance over about a 24 hour period. A 50K trail run, though, is crazy CSAUP. #GetTheHoodie