• When: 09/02/14
  • QIC: Clinch
  • The PAX: Muggy Tape, Scooter, JJ, Hot Spot, Optimus, Meltdown, Malfunction Junction, GED, Hash & Rice, Dirty Bomb, Lego, Scotch, Bob the Builder, Half Empty, Sawdust, Clinch

A Super WHAT?!

(written by Clinch)

17 Pax showed up for fun at Shawshank. 2 pax did stride lite and 3 pax did Ruck lite from 0455-0525.

Everyone was introduced to a few new movements today, the crowd favorites went back and forth between the “Super burpees” and the “Plyo Lunges. I took an “official” pole purely based on the amount / level of mumble chatter and how much the “Q” (aka-Clinch / me) could clearly count while being completely out of breath. My start position for several exercises was bent over with my hands on my knees.
The focus today was leg and gut strengthening and endurance. I cheated the group out of one more round of circuit training and partner assisted movements. However, no one wanted to stay and knock that last one out after it was over, including me. Next time, if there is one, I will make sure it is a little harder so that people do not have enough breath for mumble chatter…HA!

The Warm up
Mosey over to the field
Arm circles x 15 IC
Wind Mill x 15 IC
Though the tunnel x 15 IC
Imperial walker x 15 IC
Merkin x 15 IC

The Work 3 count x3
Super Burpee (New) 10
Plyo lunges (New) 10
Drop Squats (New) 10
Skaters (New) 10
Smurf Jacks 10
Mosey to the end line

Partner up 100 yards
Fireman carry, 25yd start line x2
Jog, 25 yds 1st pole
Body drag, 25 yds 2nd pole
Jog, 25 yds 3rd pole
Switch Partners Back

Inch worm broad jump, 50 yds 100 yards
Jog, 50 yds start line x1
Turn around 1st pole
Bear crawl, 50 yds 2nd pole
jog, 50 yds 3rd pole

The Gut Slow 3 count
Little Baby Crunches 10 x2
Frog Kicks 10
“Merica” Twist 10
Peter Parkers 10
Parker Peters 10
Side leg raises R/L (New) 10

-The Reaper launches this Friday at RBHS, 5:30am. Preblast here: http://f3nation.com/2014/08/26/the-reaper-awaits/
-New West Columbia AO launches Tuesday, 9/9. Preblast here: http://f3nation.com/2014/09/02/the-next-lexington-ao-west-columbia-is-coming/
-New Sumter AO launches in October. Preblast here: http://f3nation.com/2014/08/31/preblast-f3-sumter-sc-expansion/
-Still time to HC for GoRuck. Good training opportunity here: http://f3nation.com/2014/08/19/hurricane-hike-10k/
-Mud Run on 10/4. Still time to sign up. Email Smokey at [email protected] if you have a 4-man team. Register here: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
-Salsaritas for Walker every Friday at 11:45-ish at Hwy 378 location. Tell the cashier F3 and 15% goes to Walker.
-Come run with Stride every MWF at 5:30am

0 thoughts on “A Super WHAT?!”

  1. Clinch, crazy workout this morning. Learned some new things. I love the change ups from each QIC each workout day. Amazing. And thanks for the pushing, coaching, and encouragement. As with all Q’s, you rock.

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