• When: 09/09/14
  • QIC: EZ
  • The PAX: Mello Yellow, Knot, Plan B, Gerrymander, Rust, Brother Si, Neckbrace, Hashbrown, Swampy, Pony, Scotchguard, Diesel, Multiply, C3PO, Overruled, EZ

Every Day Should be Upper Body Day!


16 Pax managed to roll out of the fartsack a few minutes early to meet for the temporary early edition of #Depot. Unfortunately for the pax, they had no idea that they were in for a very simple, but effective upper body beat down at the hands of YHC.

The Thang:


Head to the small soccer field in single file line for Indian run around the field


SSH x 20 (IC)

IW x 20 (IC)

Merkins x 15 (IC)

Little Arm Circles x 10 forward and back (IC)


Mosey to playground:

5 sets OYO:

10 pull-ups

15 merkins

20 dips


Mosey to big soccer field dodging the sprinklers that no one knew existed at Depot

Line up on the end line

15 merkins

Sprint to middle of field

15 merkins

Continue sprint to opposite end line

15 merkins upon arrival

Sprint back to the middle of the field

15 merkins

Sprint to starting end line

15 merkins

Plank and wait for 6 – rinse and repeat


At this point the Pax began to voice their excitement for all of the merkins, so YHC decided to change it up a little bit:

Line up on end line

Bear crawl out 40 yards

15 merkins

Crab walk back to end line

Plank and wait for 6 – rinse and repeat


Circle up for Mary:

Flutter kicks x 25 (IC)

YHC then urged the Pax that have not Q’ed, to jump in and lead an exercise. As best as I recall, the following exercises were led

LBC’s– Hashbrown

Russian Twists – Knot

6 inches – Swampy

Carolina Dry Docks – Plan B

Clock Planks – Brother Si


Mosey to Shovel Flag for closing circle and BOM


  • Continue praying for Walker and follow his progress here. A 2nd order of WALKER STRONG shirts is going on until Sunday September 14. Contact Treadmill if you want one or if you have PayPal you can pay via PayPal to [email protected]. All proceeds go to help the medical expenses for the Phillips family.
  • Tunnel to Towers 5K is Friday, September 19th. Would be good to have large F3 showing for this one, men!
  • Fall Mud Run numbers exceed 600 for F3 Columbia. There is still time to sign up.
  • Magoo is chairing the Governor’s Cup half Marathon for F3 Columbia. They are also having an 8K if you don’t want to do the half marathon. Pre-blast is live on F3nation.com

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