• When: 
  • QIC: 
  • The PAX: 


Was that Pebbles or Bam Bam?

Pebbles delivered a good workout with variety during his maiden Q this morning as 22 men posted on this first cool morning of the season. Flying Dutchman (see description below) was a new twist to the workout routine.  It seemed to push everyone to knockout the merkins to reduce hold time.

Conditions: 42 degrees and 73% humidity (ground was wet but not frozen)

THE THANG

Jog to Softball field – bricks in hand

COP (without bricks)

  • SSH 30 IC
  • TTT* (Through the Tunnel) 25 IC
  • Butterfly Cross* 20 IC
  • Squat 15 IC
  • Merkin 10 IC

Jog to Baseball field – bricks in hand

COP 2 (without bricks)

  • SSH 30 IC
  • TTT* (Through the Tunnel) 25 IC
  • Butterfly Cross* 20 IC
  • Squat 15 IC
  • Merkin 10 IC

Jog back to Softball field – bricks in hand

Field of Dreams (Partner Exercise with bricks)

Partner 1: Running bases with bricks

  • home to first – bricks up at 90° angle to shoulder
  • first to second – bricks fully extended over head
  • second to third – bricks back to 90° angle
  • third to home – bricks down

Partner 2: T-Pushups with bricks while Partner 1 is running bases

Switch

Rinse & Repeat

Iron Crosses (with partner) 20 OYO

Plank Situps* (with partner) 20 OYO

Leave bricks at softball field & jog to PicNic tables

Group up: 5 men to a table (adjust tables for space as needed)

Flying Dutchmen*

  • 4 Men dead lift table with Man 5 in plank position on table
  • Man on table does 10 Merkins
  • Table down & rotate
  • Rinse and Repeat until all 5 have gone
  • 20 Dips OYO
  • 20 Incline Merkins OYO
  • 20 Step-ups (10 each leg)

(Return tables to original positions)

Jog back to Softball field

  • 2 laps around the field
  • Sprint the outfield curve
  • Jog the foul lines

 

Grab bricks and head to the building by the parking lot

  • Peoples chair 60 sec
  • Start with Bricks on knees
  • Raise bricks straight out at 15 sec
  • Raise bricks vertical at 25 sec
  • Back to straight out at 35 sec
  • Back to knees at 45 sec
  • Recover at 60 sec
  • 10 Mountain Climbers OYO
  • Rinse and Repeat

Circle up for Brick COP

  • Curls
  • 20 Full IC
  • 10 Upper half IC
  • 10 Lower half IC
  • Alternating front & lateral Raises 20 IC

COT

BOM

Moleskin

Great lead by Pebbles and follow by PAX.  Mumblechatter was heard as Groundhog day was considered from back and forth COP stations.  The cold didn’t keep the committed from posting to see what Pebbles had to offer.  People’s Chairs with brick was the  crowd pleaser.

Announcements:

  • 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.
  • Regional convergence is this Saturday at Finlay Park.  Get there by 6:50 a.m. to post at 7:00.  Wear shirts if you have them.
  • Irmo Chapin Rec Commission is hosting a Sleigh Bell Stroll and Trot at Saluda Shoals Park on November 25th and 26th.  Consider support the ICRC for their support of F3.  More info at http://www.icrc.net/sleigh-bell-trot-2013-11-26
  • We’re working on at THIRD Palmetto 200 relay team. We have 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.

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