• When: 9/4/14
  • QIC: Treadmill
  • The PAX: Quarantine, Say What?!, Blue Screen, Jake, Matchbox, Fracture, Lollipop, Double Dribble, Pinot, Breakfast Club, Freon, Pavarotti, Tarzan, Peter, Simon Says, Mad Hatter, Voltron, Detour, Treadmill

Never Forget Your Roots

19 pax rolled into Crypt this AM not knowing who might be the Q.  For YHC it felt like a homecoming.  There were a lot of familiar faces and a lot of new ones for YHC.  Regardless they were all brothers!  YHC threw the book at them and they conquered everything I had.  Great group of men posting at Crypt these days! Disclaimer and Prayer

The Thang

Mobile COP

  • Run to the helipad and circle up
  • SSH x 15 IC
  • Plank Jacks x 15 IC
  • Run to the grass on front side of school and circle up
  • Squats x 15 IC
  • Smurf Jacks x 15 IC
  • Run to the top of the parking lot and circle up
  • SloMo Merkins x 15 IC and plank

Line Drills

  • Hops x 30 OYO plank when done
  • Lateral hops x 30 OYO plank when done
  • Quick Steps (cha cha) x 30 OYO plank when done
  • Plank Steps (cha cha) x 20 OYO hold plank when done
  • Plank reaches x 30 OYO hold plank when done
  • Plank Lateral steps x 20 OYO hold plank when done

Mosey to Super Secret Field of Dreams and line up

SloMo Wojos to about midfield on Cue form Q and sprint the end

Circle up for a 6×6 Ladder

  • Merkins – 30″
  • Rest 15”
  • Merkins, Squats – 30”ea.
  • Rest 15”
  • Merkins, Squats, LBCs – 30”ea.
  • Rest 15”
  • Merkins, Squats, LBCs, Carolina Dry Docks – 30”ea.
  • Rest 15”
  • Merkins, Squats, LBCs, Carolina Dry Docks, Heel Touches – 30”ea.
  • Rest 15”
  • Merkins, Squats, LBCs, Carolina Dry Docks, Heel Touches, 6inches – 30”ea.

Mosey back to the front of the school and circle up – DEALERS CHOICE (called on those who have not yet Q’ed)

  • Russian Twists x 20 IC (Simon Says)
  • Alternate Lunges x 30 OYO (Quarantine)

3 minutes of Imperial Walkers for Walker COT & BOM Moleskin

  • Today was a good reminder for YHC to remember your roots.  The places you’ve been in your past have shaped you to make you the man you are today.
  • Tclaps to the pax for a great effort today.  The warm welcome back was felt.  Great group of men posting at Crypt.
  • Saw lots of familiar faces and lots of new ones to me.  I saw a lot of potential for VQ’s in the pax.  There are brothers there who are ready!


-WALKER STRONG t-shirts – taking orders now for 2nd batch.  Order and support Walker, Nail Pop and family.  You can email Andy’s sister and order directly at [email protected] and pay with Pay Pal.  If you do not use Pay Pal, contact Treadmill at [email protected] or DM on Twitter.  We are compiling a F3 order to send in and you can give cash or check to him.  $10 each.  All orders and money need to be in by Sept. 14th.

-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.


– Continue prayers for Walker Phillips, our brother Nail Pop and the entire Phillips family #WALKERSTRONG

  • http://www.caringbridge.org/visit/walkerphillips

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