• When: 2017-08-17
  • QIC: Fire Daddy
  • The PAX: Shuck, Flipper (R), Toe ag, Fire Daddy

The Four Horsemen

4 faithful pax got better at the Roost this morning while numerous others caught up on some much needed beauty rest.  After limited running on Tuesday, YHC decided to dial it up a notch in order to cover some miles.  Here’s how it went down.

Conditions: THICK

The Thang:

Head over to blocks and grab one per pax.  Square up next to sand pile.

SSH (IC) x 10

TTT (IC) x 10

LACs (IC) x 10 forward x10 backward

5 Burpees OYO

Leaving blocks behind, run down between high school and stadium and stop at main stadium entrance (station 1) for the first exercise listed.  Once complete continue around up suicide hill back to the start (station 2) for first exercise listed on second sheet.  Once complete reverse course back to station 1 for next exercise and on to station 2 again for next exercise.  Continue alternating direction once complete at station 2.  Exercises were as follows:

Station 1

LBCs x 40

Merkins x 40

Monkey Humpers x 40

Plank Jacks x 40

Iron Crosses x 40

Mountain Climbers x 40


Station 2 (all performed with block)

Chest Press x 40

Squat x 40

Curls x 40

Squat Press X 40 #crowdpleaser

Bent over row x 40 (20 each arm)

Single leg dead lift x 40 (20 each leg)


Made it through 4 rounds before before time was running out.  Made a sweep of the six and completed next block exercise and time was up.  Pax covered 3-3.5 miles and left a lot of sweat across campus.

Although numbers were low, effort was high considering the conditions.  Not a dry inch on anyone at the end.  Solid work fellas.


Solar Run-August 20th 6PM at Saluda Shoals

Prayer Requests

Continued prayers for those with the VC Summer closures and additional plant closing in Fairfield County

BOM and Prayer


An Hour with Daddy” A reminder that as work and life get busy/hectic, make sure you spend time with your kids, spouse, and family.