Conditions: 41 with light intermittent rain Warm Up: Mini lap 21 LBAC forward and back IC 21 SSH IC The Thang: low plank whenever waiting 1 minute max BBSU (x2) 2 minutes max Merkins mosey with block to parking garage 21 KB swings run up one level, 21 Burpees, run back down to block 21 …
Attention PAX! After an excellent event in pre-Covid 2020, the annual Lake Murray CSAUP is back in 2021. This time the event will be in….err I mean at Lake Murray. The Cottonmouth will be held on Saturday, March 13, 2021, at Dreher Island State Park. The launch time is tentatively 7:30am, with the event being …
Cottonmouth 2021 Pre-Blast – Event Details (3/13/21)Read More »
Conditions: Cloudy and humid. Disclaimer Mosey to Pull-Up Bars TTT X10 IC WM X10 IC Burpee/Pull-Up Circuit: Burpee/Pull-Up 5 on first round go down by 1 after each round BBS 10 on first round go down by 2 after each round Lunges 25 on first round (1 leg 1 rep) go down by 5 after …
9 PAX started their Thursday off right. Conditions: 70 mostly cloudy and 89% humidity The Thang: I had intended to have a little piece of each week of last year’s Iron PAX Challenge as today’s workout, but due to a miscommunication about needing to bring a coupon YHC had to switch it up a little …
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
10 PAX ignored the threat of rain to come put in work with YHC this morning. Conditions: High 50s and slightly muggy Start off with SSH IC x 25. We grabbed blocks and moseyed down to the school drop-off/awning area by the parking lot. The PAX partnered up and partner 1 took the two blocks …
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
Conditions: Not too hot but muggy and the skies were infested with bugs Disclaimer Mosey to pull-up bars COP 10 WM IC 10 TTT IC 10 Burpees OYO 10 BBS OYO 10 Burpees OYO 10 BBS OYO 10 Burpees OYO Hold high plank and go into planker omelet 10 Oscars IC Arnold Fonda with 10 …
Folks, the 4th Annual F3 Midlands/Oliver Gospel Mission Cookout is August 9 at 4:30pm-8:00pm at the Pine Island Club on Lake Murray. Type in “Pine Island” in Google Maps or plug in 34.06974, -81.25744 for directions. We’ll eat at 6:00. Look for the sign up link below to help with food/hardware items. Last year 60 …
4th Annual F3 Midlands/Oliver Gospel Mission Cookout August 9Read More »
4 pax ventured into the hot, muggy morning at Crayton Middle School, weekday home of Swamp Fox for a YHC Birthday party and YHC brought presents for everybody. Based on the mumblechatter, the pax really enjoyed their presents Conditions: a cool 75 degrees with max humidity. The Thang: 3 sets, each set was 15 reps …