8 Pax come together on a humid morning following a great edition of Billy Goat. It was a humid morning, but PAX seemed ready for action. So, after a short disclaimer, since there were no FNG’s, we got right to it.
Weather. around 70ish and humid
Warm-up
- 15 SSH
- 15 Through the tunnel
- 15 LBC
Head to the main parking lot.
This is one of my favorite workouts. It is typically known as the beast since it is 6 exercises done 6 times at 6 spots (6-6-6). However we changed it up to do 7. (7-7-7)
- Squats
- BBSU
- Hello Dolly
- Merkins
- Turkish Get ups
- Jump Squats
- Monkey Humpers
We had time when we were finished so we partnered up and did 200 BBSU, 200 Overhead Arm Claps, 200 ankle touch squats. One partner did the exercise while the other partner ran to a nearby light and back, then change spots until all exercise were done. YHC did not have a watch and thought we were pushing time so we stopped early and headed back the the shovel flag. We had a couple minutes left so we did alphabet tracing with our feet (get in six inch position on the ground and then trace the letters of the alphabet in the air with your feet together.)
COT
BOM
Announcements
- Convergence at Strut on Saturday (which already occurred if you are reading this)
- Prayers for all those at VC Summer that lost their jobs.
Additional thoughts:
I wanted to put some additional thoughts with this BackBlast since it has been 4 years for me. It has been awesome and I have made so many new friends from all over the Columbia area. There is such a great bond. I keep hearing that F3 is a workout group, but really it is not. It is a leadership group that is known for its workouts. I have definitely learned a lot and even though I am in better shape, the thing that has changed the most for me is my confidence. Not just with working out, but with meeting new people, with my ability to do things, and knowing I can do a lot of things that I was not able to do before.
I have seen F3 Lake Murray grow so much. I have great memories in my 4 years. Like helping flood victims, P200 practices, P200 events, Starting Depot, Starting Foxhole, Starting GOAT. I remember Magoo and Napalm running with me on my last 1/2 marathon training run, even though they were not running it. I remember working out next to new guys and pushing them and now they in much better shape than me. (Magoo, EZ, Skunky, and others). Leading an F3 Florence workout when they were just starting. Visiting places like Charleston, Atlanta, Charlotte, Greenville and going to F3 workouts there. Cheech’s funeral. Going to F3 Dads camp and seeing active Dads play with their kids instead of sitting and watching them. Sprints in the Irmo Kroger Parking lot. Mt. Walgreens. Timed mile runs at Crossroads track. Monthly PT tests. The Bull. The Hydra. Fountain Head coming from downtown to lead F3GOAT on a weekday. Pebbles wearing glasses with windshield wipers to the donut run while it was raining. Christmas parties. And course every time I have run with Pajanimal.
Looking forward to many more years of young guys passing me up on workouts, while they become better people in the process.