We had a good Saturday crowd at The Hollow with representation of multiple AOs – including Mulligan from F3 Sumter. He showed up ready to run, work-out, or whatever we had planned. Sounds like he’ll be a Saturday regular as he has moved here but is still working in Sumter.
There were ~8 for SL, ~2 for RL, 21 for bootcamp, and 12 for Coffeteria. Good numbers considering there were many regulars out doing a 10 mile Resolution Ruck as well as the 25K/50K run at Harbison.
Conditions: mid 40s, very windy which made it much colder
1 minute warning, intro, no FNGs, disclaimer, prayer, follow me
Loop around the parking lot towards the warm up area doing some high knees and butt kicks along the way. Warm up with:
- 15x SSHs IC
- 15x TTTs IC
- 15x IWs IC
Follow me to the block pile. Grab a block and loop back around to the “kinda” courtyard between the wings of the school. I was going to tuck us into another area to get out the wind. But with the number of PAX, we would have been too bunched up. So the “kinda” courtyard it was. The wind there wasn’t too bad overall but was definitely noticeable. When we got there everyone partnered up for the rest of the workout…
Round 1 – Partner A performs “two block” exercises while Partner B runs across the courtyard, does 3x Jump Squats, and runs back. Flapjack until these amount of team reps were completed:
- 100x BLOCK MERKINs (left hand on ground while right on block, merkin, both hands on blocks, merkin, left hand on block while right on ground, merkin, keep going back-n-forth)
- 200x BLOCK SHRUGs
- 300x BLOCK DIPs
Round 2 – Partner A performs “one block” exercises while Partner B carries one block across the courtyard and back, alternating shoulders to and from. Flapjack until these amount of team reps were completed:
- 70x BLOCK SWINGs
- 140x CFTGs
- 210x BENT OVER ROWs
Round 3 – Partner A performs “zero block” exercises while Partner B Farmer Carries two blocks across the courtyard and back. Flapjack until these amount of team reps were completed:
- 40x BURPEEs
- 80x BIG BOY SITUPs
- 120x AIR SQUATs
Blocks were returned and we returned to the courtyard with about 10 minutes to fill. So we did another series with the same partner:
Round 4 – Partner A performs 1x BALLS TO THE WALL while Partner B does FLUTTER KICKs. Flapjack adding +1 BALLS TO THE WALL every time until time was called. I think most got to around 8-10 BTTWs.
We moseyed to the parking lot and finished with the Count-o-rama, Name-o-rama, Announcement, Prayer.
Announcement:
- 50K starts in 30 minutes
- Collecting Shoes for Digits thru Monday
- 2/16 – Dam to dam, damtodamrelay.com
- 3/16 – LRAH, start and finish at LHS, 10k, 5k, 1 mile options
- 3/23-24 – P200
Prayer:
- MEATBALL’S REFLUX (which was discussed for the full hour)
- Gravedigger – Wayne lost wife Linn to cancer
Moleskin:
- It was good to see the numbers back up. Let’s keep it up all year long!
- I think the block fell out of Argyle’s hand when I announced “round 3”. There is no way he threw that thing on purpose, right?
- At times I think Notebook was doing his own workout.