• When: 2017-11-28
  • QIC: Bing
  • The PAX: Ponzi, Buzz Saw (R), Genie, Cheers, Cow Bell, Elmers, Bing

The Slammer, November 2017 Edition

7 PAX posted at Shawshank for the 10th running of The 2017 Slammer.  Here’s how the November edition went down:

Conditions: 30-ish deg F and clear

The Thang:
Starting at the Shelter:
21 Dips on the bench, bear crawl across bridge
21 BBSU, run to the “corner”
21 Merkins, run to the top of the tiny stairs
21 Squats, run to the next set of stairs
21 Calf Raises, run to the shelter
AMRAP, adding one rep each lap until time is called

Below is a link to the Google Sheet with laps completed. One complete lap is 1 (obviously). For a partial lap, add 0.2 for every exercise completed when time was called. If you want to be even more precise (*COUGH* Ken Doll *COUGH*), add an additional 0.1 if you were halfway done bear crawling across the bridge or running to the next exercise. Enter your laps completed on the spreadsheet and use it to track your progress:
Slammer 2017


– We are collecting donations for our Christmas family. Please donate if you can.
– 12/3 – Lexington Christmas Parade: https://www.f3midlands.com/columbia-sc/snowball-pre-blast
– 12/15 – F3/FiA Christmas Party: https://t.co/1iGVLGrk0s
– 1/6 Harbison 50K
-1/27 GrowRuck Weekend

Prayer Requests:
– Buzz Saw’s co-worker (Breaker Breaker from F3 Lake Murray), heart procedure

BOM, Prayer