• When: 2018-01-02
  • QIC: Brainiac
  • The PAX: Deadstick (R), Ebert, Tailpipe, Trackhoe, Brainiac

Cooler than a polar bears toenails

Conditions: To cold for the weak

Pledge of Allegiance




It’s 11 degrees with the windchill so YHC was kind. Grab a block and head to the awning to help block the wind. Set block down for COP. For the record, YHC did wear long sleeves and pants….long sleeves came off after warm up lap and long pant came off after Imperial walkers. Obviously the warm up lap worked. YHC must note that sweat was running down several of the PAX heads several minutes in to the workout.

-Lap around parking lot

-TTT x 10 IC

-Merkins x 10 OYO

-Squats x 10 OYO

-IW x 10 IC

-Merkins x 10 OYO

-Squats x 10 OYO

-Windmill x 10 IC

-Merkins x 10 OYO

-Squats x 10 OYO

-LBAC f/b x 10 IC

-Merkins x 10 OYO

-Squats x 10 OYO

-SSH x 10 IC

-Merkins x 10 OYO

-Squats x 10 OYO

-Lap around parking lot

The Thang

Since the awning is in the shape of a “T” the PAX  performed exercises at each end of the “T”. The bottom of the “T” is located at the doors it will be station #2.  PAX will bear crawl from #1 to #2. Crawl bear from #2 to #3 and lunge from #3 to #1. At each station the following exercises were performed. PAX must also do 5 burpees before heading from one station to the other. Due to time constraints no burpees were performed during the last 2 rounds. Also, Trackhoe pushed his way through the workout with his ruck on while the rest of us rotated 2 other rucks. YHC may have had frozen snot on his gloves at the end. T claps men for posting in such cold weather!!


-Colt 45’s

-OH press X 25

-Tricep Ext x 25

-Bent over rows x 15 each arm


-Flutter kicks x 25 IC

-LBCs x 25 IC

-Dolly x 25 IC

-American Hammers x 25 IC


– Cooper head squat x 25

-Sumo squat x 25

-Monkey humpers x 25 2 count (YHC does not know why he likes these so much)

-Calf raises on curb x 25 IC



1/6 Saluda launch. Preblast: https://www.f3midlands.com/other/preblast-f3-saluda-launch
-1/6 Harbison 50K
-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/

-Dam to Dam 100k Relay. Preblast: https://www.f3midlands.com/columbia-sc/preblast-dam-to-dam-100k-relay

Renewal (Saxe Gotha) – Link to Facebook page: https://www.facebook.com/Renewal-Scripture-Memorization-Challenge-2018-148650529117527/

MGC Long Run – 2/3/18  Promotion Code (Troops).  Need help (4 or 5 guys) with Speed for Need Chairs

Prayer Request

Those without shelter

Several PAX M’s for the challenges they signed up for- keep them safe and injury free