• When: 10/26/15
  • QIC: Say What?!
  • The PAX: Chum, Blackout, Pep Talk, Landslide, Say What?!


Groundhog Day of Repeats, Repeatedly

Conditions: 60’s and perfect!

Traveling COP

– Arm Circles x 20
– Overhead Claps x 20
– Reverse Arm Circles x 20
– Windmill x 20 IC
– Through the Tunnel x 20 IC
– Monkey Humpers x 20 IC
– Side Straddle Hop x 20 IC

Grab Cinder Blocks

– John Cusaac to the Wall
– Bent over Rows – Right Arm x 10 IC
Bent over Rows – Left Arm x 10 IC
– Bent over Rows w/ knee up – Right Arm x 10 IC
Bent over Rows w/ knee up – Left Arm x 10 IC
– LBC x 20 IC
– Bridge on Wall x 20 IC
– Leg Extentions x 20 IC
– Big Boy Sit-ups on the wall x 20 OYO
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
– Declines Merkins x 10 IC
– Iron Cross x 20 IC

Rinse and Repeat again

– Bent over Rows – Right Arm x 10 IC
Bent over Rows – Left Arm x 10 IC
– Bent over Rows w/ knee up – Right Arm x 10 IC
Bent over Rows w/ knee up – Left Arm x 10 IC
– LBC x 20 IC
– Bridge on Wall x 20 IC
– Leg Extentions x 20 IC
– Big Boy Sit-ups on the wall x 20 OYO
– Declines Merkins x 10 IC
– Iron Cross x 20 IC
– Declines Merkins x 10 IC
– Iron Cross x 20 IC

Little bit o’ Mary

– Inclined Merkins x 16 IC
– LBC x 16 IC
– Bridge on Wall x 16 IC
– Flutter Kicks x 15 IC
– Slow Mo’ Flutter Kicks x 5 IC
Announcements:

– #TheMission is a new AO downtown to support the Oliver Gospel Mission’s Recovery program. F3 Columbia, with the support of F3 Lexington & Lake Murray, is planting a workout to assist the men of Oliver Gospel Mission. This AO launches this Saturday at 8:30. Not only a great doubledown opportunity but an opportunity for us to help those that truly need our help. Preblast here: http://f3nation.com/2015/03/16/the-mission.  @F3Crypt & @F3Boneyard will caravan or carpool on first Saturday’s of the month to help lead and value these men in the Recovery Program

– Not too late to register for the Mud Run – you’ll only regret it if you don’t do it!

– Run Groups on M/W/F – 0500 Crusade at Pilgrim Lutheran Church, 0530 Stride at Courthouse and in West Columbia

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