• When: 2019-01-24
  • QIC: Ken Doll
  • The PAX: Banjo, Wingback, Goose, Bar Crawl, Hot-4-Teacher, Blindside, Ken Doll

Roxanne, Red Lights, & Burpees

7 pax stayed in an approximately 20×20 Square this AM, didn’t run, and still got in 1.3 miles of activity. It was core intensive cardio smoker full of burpees & other funneries. Tunes were played in shuffle just waiting on either Roxanne or Thunderstuck to play. Roxanne played early in the beatdown. It was good to get it early while the arms and shoulders still had some life to them. Unfortunately, Thunderstruck never played. Next time.

#Kotters to Blindside and H4T. Stay on them. We need them and they need us.

Conditions: Low 60s and rainy

The Thang:


Warm up mosey

Merkins x 10 IC
Hold plank
Plank Jacks x 10 IC
Low plank x 1 min
Flutter kicks x 10 IC
Burpees x 5 OYO

Dynamic Stretches

***Stretches interrupted by Roxanne. Merkin on Roxanne, Plank Jack on red light. It’s as terrible as it sounds***

Continue Dynamic Stretches & hope that Thunderstruck doesn’t play

Stationary 11s
Burpees/Squat Jumps

Partner up for Very Bent Jacob’s Ladder
P1 Burpees x 7 while P2 Wall Sits
Decrease burpee rep after each set until 1 burpee

Plank-o-Rama waiting on the 6

Mt Climbers x 10 IC

Donkey Kicks/Carolina Dry Docks

Plank-o-Rama waiting on the 6

Shoulder Taps x 10 IC

Crazy 8s
Corners are: Merkins, BBSU, Squats, Carolina Dry Docks; Middle: Burpees
8 reps OYO at each spot
AMRAP until time


Devo: James 3:6 “And the tongue is a flame of fire. It is a whole world of wickedness, corrupting your entire body. It can set your whole life on fire, for it set on fire by hell itself” (NLT)

Prayer Requests:
-Wells family
-Blindside’s M (shoulder)& 2.0 (seizures)
-Praise for Brayden Sox
-Wingback’s MIL (cancer)

-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/2: 5-Year Anniv Convergence
-3/16: Lexington Race Against Hunger
-3/22-23: P200
-4/8-4/19: The Gauntlet. Preblast: https://www.f3midlands.com/columbia-sc/gauntlet-2019