Weather: Dark, 69 degrees and 77% humidity, light NNE winds, not too bad.
20 PAX, including 1 FNG posted for Philosophy 101 and a lesson in the Socratic Method. Admittedly, I know nothing, but I have been charged with the duty of forming these lads into healthy F3-ers, so we grace the grass of Crypt for a Ancient Greek beat down and party likes its circa 470 BC.
COP
Mosey to upper portion of parking lot, and circle up:
- 30 Walkers for Walker (IC)
- 10 merkins (IC)
- 25 SSH (IC)
- 10 merkins (IC)
- 20 arm circles – 10 forward 10 backwards (IC)
- 10 merkins (IC)
- 25 Smurfjacks (IC)
- 10 merkins (IC)
- 25 squats (IC)
- 10 merkins (IC)
That’s 100 merkins to start our day.
Mosey up the hill to Crypt Master’s Lair for today’s activities, grabbing 2 bricks in route. Drop bricks at top of hill.
Welcome to Socrates’ Paradox (“What I do not know, I do not think I know”), aka the 4 Corners of Hell.
At point of beginning (1st corner of field)
- 10 Diamond Dave Merkins (OYO)
Run AFAP to 2nd corner
- 10 crawling merkins (OYO)
Run AFAP to 3rd corner
- 10 Carolina Dry Docks (OYO)
Run AFAP to 4th corner
- 10 merkins (OYO)
Run AFAP to the point of beginning.
Rinse and repeat AMRAP for 20 Minutes.
Plank While Everyone Returns
Grab bricks and circle up:
- 25 Curls for Jeff Gordan
- 25 tricep extensions
- 25 Shoulder presses
- 25 Lateral raises (crowd pleaser)
Mosey to Bat-copter landing pad thingee
,
return bricks on way down the hill.
Circle up for Whole Lotta Rosie…..
- 42 LBCs
- 39 Right Side Double Tap Twist Crunch
- 56 Flutters
Rinse and Repeat
- 42LBCs
- 39 Left Side Double Tap Twist Crunch
- 56 Flutters.
Here is some more info on Rosie, if you are interested:
Or the original and more bad-ass version:
Moleskin:
Enjoyed my first Q at #Crypt, thanks for making me feel welcome. The PAX is always great at this plush AO. I really like that extra 15 minutes, too, that’s an extra cup of coffee at home. Again, a tip of the hat to Subprime as he is the one who introduced me to AMRAP. I have taken that and created my own personal paradox of sorts.
FNG – Bland Wilkerson, went to Newberry, played a little golf, works at BB&T. Ty Webb..Newberry College…Newberry…Newberry Opera House…”Pavarotti”!!
Announcements:
- New AO at White Knoll High School coming Tuesday, Aug 19th. Preblast: http://f3nation.com/2014/08/09/f3-lake-murray-wastes-no-time-planting-a-new-ao-next-stop-white-knoll-high-school/
- Stomp the Swamp 5K is 8/23. Please show your gratitude for RBHS and it’s support of F3. https://www.runhard.org/pages/swamp5k.php
- BIRCH-L Golf Sept 14th at Lexington Country Club. Email Uno at [email protected] if you’re interested.
- Fall Mud Run is Oct 4. Thanks to all the signed up. Not too late, registration back open: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
- There is a waiting list for the 11/21/14 GoRuck, but send your HC to Robber & get on the list. So, GoRuck yourself!
http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/ -
There is interest brewing for the Governor’s Cup Half Marathon on 11/08/14 in Columbia. A training schedule will be posted soon.
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Sept 19 Tunnel to Towers 5K at 7:00 p.m., Lexington’s own Medal of Honor recipient Kyle Carpenter will be in attendance. https://www.eventbrite.com/e/2014-tunnel-to-towers-5k-run-walk-columbia-sc-registration-10764850959
- Prayers for Panty Hose’s mom – https://www.facebook.com/4MaryStaton
- PRAY for WALKER at Noon. Set your alarms to pray at noon everyday till Walker is home and well. Tip of the hat to Neckbrace for that idea. Link to Caring Bridge site: http://www.caringbridge.org/visit/walkerphillips. Lets also pray for Walker’s parents, Karie and Andy (Nail Pop), their strength to date through this has been amazing to me. Also, do what you can to help the family with the costs of Walker’s treatment. See: http://www.youcaring.com/medical-fundraiser/trusting-him-for-walker/205275
- Salsaritas in Lexington on Hwy 378 in the Target Shopping Complex. 2nd F on Fridays at 11:45. Mention F3 at register anytime at that Salsarita’s and 15% of sales goes to benefit Walker. Eat there early and often.
