• When: 03/10/15
  • QIC: Fracture
  • The PAX: Wapner, Marinara, Higgins, Cheech, Crankbait, Nail Pop, Treadmill, Boo, Justin Black FNG (Swanson)

Early AM pain, Fracture style

YHC returned to TP for his second Q.  Feeling more comfortable with the terrain, he decided to turn it up a notch.  The Pax of TP brought it today, making for a great beatdown. One FNG got caught in the crossfire, come back Swanson, I promise it only gets easier.

Conditions: 52 degrees and beautiful (just setting out my shorts last night got me in the mood for sprints)

The Thang:

Disclaimer/Prayer- Mosey to Bball court


  • SSH x20
  • Burpees x2
  • IW x20
  • Burpees x4
  • LBAC x20
  • Burpees x6
  • TTT x20
  • Burpees x8

Mosey to field for some Awesome 8- 15 mins AMRAP

  • station 1-10 explosion merkins
  • station 2-20 squats
  • 3 burpees in the middle
  • station 3- 20 mountain climbers
  • station 4- 20 RT, do burpees and return to 1

Cross Arm Merkins 10 Right 10 Left

300 yd Shuttle- YHC had to explain his love hate relationship with the shuttle run

25yds down and back 6 times minute recovery and repeat

Mosey to Bball court

Hi plank/low plank orama into plank thrusters

RT x20 into boat/canoe

Bball court side shuffle x2

LBAC (easiest exercise in F3) 5 mins thumbs up, reverse, thumbs down, raise the roof, overhead claps

Mosey to shovel flag


FNG-Justin Black treasurer for West Columbia, went to USC Aiken, We got nothing, but he kinda looks like Ron Swanson from parks and rec sans mustache, works for the government.  Good enough for me (Swanson) even though he is required to grow a mustache before Thursday


  • Keep the GoRuck Heavy guys in your thoughts this week and P200 guys next week
  • TP needs Qs, step up #Leaderslead if your nervous about a solo VQ ask me I will be glad to CoQ with anybody


Nail Pop and Fam- Great to have him in the Gloom with us this AM, always in our prayers

Devo: Treadmill


As leaders in our households and our community, we need to continually remember to let God lead us and go to him for guidance.

0 thoughts on “Early AM pain, Fracture style”

  1. Fracture, thanks for the shout out … I will definitely be back tomorrow. Trying Miracle Grow for the ‘stache … Not working. I look forward to getting stronger in all 3 (f) phases with you guys.

    “Only sweat during physical activity or love-making. No emotional sweating.”

    Swanson Out.

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