Who Questions the Ability of the Q and then Fartsacks? This Guy!

Sway proved this morning that he doesn’t need notes and can deliver a beat down on anyone.  Including those who “poke the bear”, then fartsacks and lets everyone else pay the price.  25 pax with 3 FNG’s posted for moving workout.

Conditions: 68° and 59% humidity

The Thang:

Pain Station Run

Lower Parking Lot: SSH x 30

Run to end of Driveway: IW x30, Merkins x15

Run to main parking lot: LBC x20, Squats x20

Leisure Lane — Run to Leaphart Elementary School: Forward Run/Backwards Run, rinse and repeat often

LES Driveway: Squats x20, SSH x22, LBC x20

Run to top of Switchbacks: Freddie x20, Merkins x15, Flutters x20

 

Run to Tennis Courts — Slim Jim has the pace:

Suicides, fence to tennis court sidelines — x4

After 1: Merkins x20. Plank

After 2: Squats x20, plank

After 3: Sit Ups x20, plank

After 4: Wide Merkins x15, plank

SSX x20, High Knees x20

 

Mosey to bottom of Heartbreak Ridge:

Run up, Burpees x5 at the top, Run down [Repeat x3]

Bear Crawl up the hill

Mosey to weather station (Ice Station Zebra): SSH x20, Merkins x15

Run back down Leisure Lane: Forward Run/Backward Run, arms up, rinse and repeat often

End of Driveway: SSH x20, Merkins x20

COT

Ball of Man by Brother Si

 

Moleskin:

• Great to have Socrates back with us after his 2.0 had surgery last Wednesday and returned to school on Monday
• Great workout without getting soaking wet after the rain from last night
• Continue to remember Rx’s 2.0, Derrick, who is recovering from major surgery.  See their blog at http://www.carolinacarters.com/2013/10/post-fontan-day-6-exhausting-fun.html?m=1

Announcements:

• The 2nd F golf outing at Crickentree is scheduled for this Thursday, October 10th. Contact Alterboy at [email protected] if interested and check out the pre-blast.
• Strut 3^rd F planning will take place on Friday, October 11^th at Lizard’s Thicket in Irmo.  See Brother Si for more details.
• Slots have opened up for the MudRun.  Email Sway at [email protected] if you are interested.
• Two teams for the Palmetto 200 (March 28-29) have been formed. March is a long way out but if you’re interested, we need to go ahead and get a complete head count. Sign up now and show your commitment to F3 and our long term stamp on this state. Contact Chaser at [email protected] for more information.
• Regional Convergence October 26th at Finlay Park.