• When: 08/27/13
  • QIC: Woody
  • The PAX: Lizard man, Cutler, Freebird, Double Rub, Roscoe, Heartbreaker, Sled, Logo, Filter, Flo-jo, Staccato, Robber, HeeHaw, Freebird, Cheesy, Spud, JB, a.k.a Jim Baker (FNG Stewart Rawson), Stoner, Seeker, Memphis, Woody, one Pax who's name I can't read and a few more that appear to be missing - please reach out if your name is not among this PAX listing - will add you in!

Woody's at Home on the Range

Twenty-Six faithful enjoyed the unexpectedly temperate weather at #brickpile Tuesday morning as Woody took the saddle for his virgin Q.  At this writing, the Q realizes he D-Q’d himself to a more-than-spent state.  He hopes that the PAX feel at least a little of the same.

Conditions: A welcome 64 degrees and 85% humidity


Warmup lap to lower field

SSH – 30 (4ct)
Merkins x20 (4ct)
Sit-ups x20 OYO into plank
Diamond Carolina Drydocks x12 (4ct) #crowdpleaser
30 sec Low plank

Flutters 25 (4ct)
Slow Squats x10 into rapid burn Squat for 20 sec
Burpees x10 (OYO)
Merkins x15 (4ct)
Squat Jump x20
30 sec Low plank

Run to Church
Lung-walk 35yards, 10k pace to Adger/Devereaux

Diamond Carolina Drydocks x12 (4ct) more #crowdpleaser
Russian Twist x20 (4ct)
Flutters 25 (4ct)
30 sec Low plank

Daly / Devereaux
Diamond Carolina Drydocks x10 (4ct) yes, more #crowdpleaser
Slow Squats x10 into rapid burn Squat for 20 sec
LBC x20 (4ct)
30 sec Low plank

Front Lawn of School
Burpees x10 (OYO)
Iron Cross with partner x 25, flapjack
Decline Merkin with partner x 20 (single count), flapjack
30 sec Low Plank

Step-ups x20 each leg (40 Total)
Decline Merkin x8 (4ct)

Run to Lower Field
Crab Walk to scaffold (#overambitious), sprink back to line
Bear crawl to #thatsmorelikeit, sprint back to line

Mosey sprint to wall
60 sec People’s Chair
Squats x15 (4ct)
45 sec People’s Chair
Mosey back to rear parking

Ball of Man led by Woody

– Great group with great effort on a tough workout!

– Somewhere between the third round of Diamond Carolina Dry-docks and the long distance crab-walk, a pax was heard ordering “un sandwich fromage”….or in this case 3-way decline partner merkins with Cheesy in the middle. Logo & Woody pledge to recruit even PAX numbers going forward. Certified delirium had set in.

– T-Claps to prior FNG (remote location Gloom…see BackBlast – Seeker Seeking Sasquatch), Chuck McDonald (not yet named), for sharing the Diamond Carolina Drydocks.


-AmFibious 5k is 9/2. We’re expecting a big crowd (as in potentially over 100). If you still want to participate just let Fountainhead know. ([email protected])

-If in Myrtle Beach over Labor Day weekend, join in the workout this Saturday at the old Pavilion site now posted on the F3 website.

-The AmFibious 5K and Float is Labor Day Morning… Check out the Pre-Blast for more details. If you’ve signed up, requested a t-shirt… and haven’t contributed $20, feel free to feel ashamed. If you haven’t signed up, there’s still time to participate!

-The Governors Cup Half Marathon on November 9th is coming up. Expect a second Pre-Blast with the discount code soon for registering for this great Columbia event.

-And back to back with the Governors Cup is the Thunder Road Half and Full Marathon on November 16th in Charlotte. Several F3Columbia Pax will be making this a Half Marathon double header. See Charlotte’s Pre-Blastfor details. Note that if you’re interested, the rate on that event goes up at the end of this month…

-We have a waiting list for the Fall Mud Run. The Columbia region has 6 teams, and F3Nation has about 60. If you want to do the Mud Run, it’s not too late. Get on the waiting list and we will do our best to find a spot for you.

-Alter Boy and Uno are working on a golf outing for October 10. Looks like it will be at Cobblestone and cost $45.

-HappyHourHumpDay this Wednesday. 5:30 at Flying Saucer.

-3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])

-Standing lunch Wednesday at Lizard’s Thicket on Beltline. High Noon.

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