• When: 2022-01-24
  • QIC: Splinter
  • The PAX: Goosefire, Hawg, Fountainhead, Strom, Misfire, Billybob, Kilt, McNugget, Leprechaun


F3 Columbia Takes on The Rock

On Monday morning, 10 men accepted the challenge of the first ever workout at “The Rock.” Consensus among the group was that this workout hit just right in the sweet spot of challenging and doable. Go hard or go easy – the hill will get you. Here’s how it works:

The Rock
Start at top of Rockbridge
Start at 5:45am
Do 50 Merkins, 50 Body Squats

Hill Circuit
25 Merkins at the bridge
25 Sit-ups at the top
= 1 lap
• Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap until 6:15am

“ROCKY ROAD” Run-only option
Run from top of Rockbridge and up Eastshore Rd, turnaround at Sandwood Drive, repeat for 30min.

MOLESKIN: Most guys tested the water on this one and finished together. Splinter, BillyBob and McNugget set the pace completing 5 laps and 4 laps respectively. Same day soreness occurred for all most likely. YOU should try it!

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