• When: 2018-01-09
  • QIC: Dozer
  • The PAX: Scotch, Trickle, Freon, Mercy Rule, Dozer

Don’t tell anyone, but we ran at a non-running AO

So, a few weeks ago while YHC was “working”, he had an idea for a Q. The objective was simple, start at the base of the stairs at the gym/LOPAC, doing an exercise. The bottom stair is 1. The second stair is 2, and so on all the way to the top. For those curious, there are 15 stairs. By the time you reach the top, you should have done 120 reps of each exercise. However, there needed to be a filler in between each exercise. It was at this point, YHC had another idea. Since we will be at the top of the stairs, we will run along the walkway, to the ramp, down the ramp, back to where we started. Oh wait, we don’t run. This was a rare instance where YHC chose to operate on the forgiveness policy instead of the permission policy. So, run we did. Once back at the original starting point, we did ab work before the next exercise. One additional side note, is that this was a day after the College Football National Championship game. College football is king in these parts, so YHC wasn’t expecting a big turnout. In fact, he’s downright surprised that he didn’t smell gunpowder from celebratory gunfire from the night before.  Here’s what went down;

***Conditions: 38 with a slight breeze

***Disclaimer & Prayer





IW X 23 IC

Mosey (yes mosey, not slowsy) to stairs.

Again, bottom stair is 1 rep, increase rep by 1 each stair all the way to top, finish with 15 reps. At the top, run to wheelchair ramp, then down, back to starting spot.


*25 2-count flutter kicks


*25 LBC’s

Carolina Dry Docks

*25 2-count Hello Dolly

Half-time – Bear crawl up stairs, then crawl bear down. R&R X 5

Calf raises

*25 2-count Freddy Mercury


* 10 BB sit ups

Lunges each leg (running was especially fun after this)

*25 Iron Crosses


Mosey back to SF

-1/27 GrowRuck Weekend. Details: http://f3nation.com/2017/10/25/growruck-08-sc-midlands-preblast/
-2/24 Dam to Dam 100K Relay
-3/3 4-Year Anniversary Convergence at Graveyard
-3/23-24 Palmetto 200

***Prayer Requests: Dozer – Friends from High School lost their 18 year old son in car wreck Friday night.


***Pledge of Allegiance


Luke 16:11 “So if you have not been trustowrthy in handling worldly wealth, who will trust you with true riches?”