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Trip To #CircuitCity Leaves #SwampFox Feeling The Burn

19 men showed up expecting rain but were pleasantly surprised by dry ground (in most places) and a cool breeze. A less pleasant surprise was that Splinter had the Q and an even less pleasant surprise was that a workout that began slowly escalated quickly until it just kinda got outta hand really.

Conditions: 67 with 90% humidity at the start but a cool breeze brought in a cold front that had it down to 62 by the end.

THE THANG:
Run to grab slabs and pavers

COP on football field:
SSH x 25 4ct
Prison Merkins x 10 4ct
Lateral lunges x 5 each leg

10 BURPEES

Speed paver curls x 20 oyo
Slab curls x 10 4ct
CIRCUIT X3

10 BURPEES

Slab squat press x 10 1ct “down, up”
Slab press x 10 oyo
Slab Elevated Hand Merkins x 8 each side 4ct R/L
CIRCUIT X3
PAUSE TO FEEL THE BURN…
PAUSE TO FEEL THE BURN...

10 BURPEES

Brick Overhand throw x 5 each side 4ct
Slab Skull Crusher x 10 4ct
CIRCUIT X3

10 BURPEES

AMRAP 5 minutes
Body squat x 10
Side shoulder brick raise x 10
Lunge with bricks x 10
Shoulder brick press x 20

SSH x 25 4ct
Prison Merkins x 10 4ct
100 SIT-UPS
**Put bricks and blocks away**
Flutter kicks while waiting.

Mosey to COT
COT
Ball of Man led by Splinter

Moleskin:– Excellent Q by Splinter. Started at a leisurley pace but the circuits did their thing and the 100 sit-ups to end it got everyone’s attention.

Announcements:
– Mud Run is this Saturday. If you aren’t on a team and want to do it let us know pronto. Spots are opening up as things come up for guys. Let Sway know ([email protected]). See yesterday’s email and the pre-blast on the F3nation.com main page for additional details. WE LEAVE DREHER AT 6:30 SHARP.

– Plan to attend (and bring an EH’d friend (FNG) to) the BIRTHDAY CONVERGENCE on October 26th at Finlay Park celebrating the launch of F3 Columbia on 10/20/12. It’ll be huge. T-shirts are expected in the coming weeks for those who’ve ordered them so plan to gear up for the big one year anniversary event.

– 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 me ([email protected]) if you’re ready to commit. WE WILL BE REGISTERING BEFORE NOVEMBER 30 AND WILL BEGIN COLLECTING ENTRY FEES ON NOV. 1 (~$85).

– The 2nd F Golf Outing at Crickentree is this coming Thursday. It’s not too late to participate and, with 20+ people already on board, it’ll be a great F3 showing. Contact AlterBoy at [email protected] to get on the list.

0 thoughts on “Trip To #CircuitCity Leaves #SwampFox Feeling The Burn”

  1. Squat presses need to go. I’m going to be sore for a week.

    Awesome Q Splinter. Amazing how he was able to keep the heartrate up throughout the workout with basically no running.

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