Prefontaine- 3152019

Weather – 61 with a head wind on half the track

YHC rolled in a little early to set up a few cones on the track only to see WoodChip’s truck. I peaked in hoping to catch him sleeping, but no luck. He was out logging 5 miles early so the rest of us would have a chance during the workout.

WarmUp- 5:29:30, take a slow mosey lap  yeah we started 30 seconds early, but I mean if your not there yet then what’s 30 seconds (BarFly, JudyJudy)

After warmup lap the disclaimer was given (figured I better since Stallion posted)

The Thang

4X 400m fast, 400m at a 10:00/mi pace- this give you 2:30 in recovery

30sec standing recovery after 8- 400’s

4X 200m fast, 200m at 10:00/pace- gives 1:15 recovery jog

30sec standing recovery after 8- 200’s

4X 100m fast, 100m 10:00/pace- gives 35-40secs recovery

Done—YHC was worried about running out of time in the allotted 45 mins but we finished in about 38mins.

Today’s goal was to hit a speed on the fast laps that was below your 5K pace, and YHC will say everyone smashed those numbers. The first lap is your standard while all following laps are to be as close to #1 as possible. YHC will also admit that he went out fast on that 1st lap at a 1:30, and couldn’t maintain for 3 more. The next 3 were 1:38 each.  I did keep my 200’s and 100’s closer to that 6:00 pace & was still at the back.

15 laps= 3.75mi (YHC is pretty sure a few speedsters ran 1 extra mosey lap after the 400’s, YHC did not)

2:00-400 8:00mi/pace

1:45-400= 7:00mi/pace

1:30-400 = 6:00mi/pace

1:25- 400= 5:40mi/pace

1:20- 400 = 5:20mi/pace

I didn’t hear any faster than a 1:20 but could have been.

Count, Names, Announcements, Devo

In relation to our spiritual lives, consistent track workouts can be like Bible study, prayer, daily control of emotions, choosing to do what is right instead of what is convenient, and resisting sin. All these things are difficult and sometimes painful but the joy of doing what you know the Lord wants you to do will strengthen your spirit. Then, when life turns into “race day” and you are hurting and fatigued, all your previous “training” can give you encouragement, peace, and confidence during great trials.

2 Corinthians 4:16-18 (NASB)
Therefore we do not lose heart, but though our outer man is decaying, yet our inner man is being renewed day by day.  For momentary, light affliction is producing for us an eternal weight of glory far beyond all comparison, while we look not at the things which are seen, but at the things which are not seen; for the things which are seen are temporal, but the things which are not seen are eternal.

Audit prayed us out

YHC was really dreading this after Nutter broke out a damn 45min Q of race your tail off yesterday.  But after a mosey lap before everyone showed up the tightness eased off, and having 11 other guys there eases yesterday’s pain and turns up today’s pain.

 

 

6

HC for Waterbug

Weather: Who cares?

F3Hartsville took a gut punch this past weekend. One of our Redwoods, a warrior, known and respected by all, ran his last mile. His finish line came up before any of us expected it to. In retrospect, I can’t think of a more fitting way for Waterbug to pass away. He was running with a couple of fellow pax, both of whom came into F3 out of shape and needing encouragement to step up as leaders of men. Both Paula Dean and Skinny Pete have been transformed by their participation in F3 in general and by their relationship with Waterbug specifically. The light shines brightest when the night is darkest.

To honor Waterbug’s legacy, everyone agreed that this special Tuesday Convergence should feature some classic Waterbug tortures.

LoveBug led us out.

All pax gathered up and planked in a moment of silence around the flag.

SSH IC x 20

Reach Thrus IC x 20

GroundBlind took over.

Count off in 4’s. Everybody got it right until some guy from Revo showed up late and said “FIVE!” We have to give Revo pax a pass, because they chose to stay up from last night’s HH and walked over from Mac’s. #Respect.

Station 1

Spartan bucket carry and spear throw. Lawn darts in the dark with a flashy hula-hoop while pax run close by is a thing. This ain’t no place for sissies. Speaking of sissies, YHC pulled up lame with a busted groin thanks to whuppin’ Southern Belle’s rump in the NFL Combine queue. The bucket finished YHC off. Judge Judy did my burpees.

Station 2

March Madness. WB was renowned for his work with balls. He loved his balls, especially sharing them with other pax. Only in F3 would that sentence be OK.

10 Merkins right hand on ball

5 Bball burpees/10 leg raises with ball

10 Merkins left hand on ball

5 Bball burpees/10 leg raises with ball

10 Diamond merkins on ball

5 Bball burpees/10 leg raises with ball

10 Elf on the shelf to the right/10 to the left

5 Bball burpees/10 leg raises with ball

10 Squat thrusters with the ball

5 Bball burpees/10 leg raises with ball

Station 3

Plank-o-rama

Waterbug was known for his yoga affinity. Many new pax would snicker until they started doing the workout.

High plank

Floyd Mayweathers (from plank position, reach through and punch, IC)

Catalina wine mixers IC

Superman/canoe

Low plank

Various planks till time is called

Station 4

12 Days of Christmas, Waterbug Style

It’s not the loud talkers that you need to fear. Eisenhower, Barfly and Judge Judy are harmless. It’s the quiet pax that scare me. Waterbug sat up late every night thinking of new ways to punish pax. Evidently Christmas time was especially hard for Waterbug, as he chose to take out all his anger and frustration from growing up in Goldilock’s shadow on the poor innocent pax who showed up for 12 Days of Christmas.

Perform Day 1 and run to cones and back.

Perform Day 2, then day 1 and run to cones and back.

Repeat and keep adding another day until you get to Day 12, Day 11, etc. etc.

1 x Diamond Merkin

2 x Jump Lunges (2 ct)

3 x Plyo or Hand release merkin

4 x Carolina Dry dock

5 x Burpees

6 x Plank Jacks

7 x Jump Squats

8 x Inchworms

9 x Ranger Merkins

10 x Mountain climbers (2 ct)

11 x Rollups

12 x Groiners

 

All pax gathered back up around the flag. YHC, aka Blue Falcon, requested a round of Banjo Bear Crawl, but the pax beat me down. Thunderbird came into the center and led the pax in some Jane Fonda/Richard Simmons inspired plank leg thrust twist thingy. Audit pretty much just laid on his side and tried to look like Hugh Hefner. Not sure why he would do that in front of a bunch of men. Judgement Free Zone.

Count-off

All pax counted off. Revo dudes evidently were fully awake as we got it right all the way around the circle.

Name-O-Rama

In a beautiful display of solidarity, memory and respect, each pax said, “Farrell Talbert. 45. Waterbug” one at a time. It took a while, because we had so many pax, which made it even more powerful. Waterbug’s name resonated across the field. His name will not be forgotten. His legacy is written on our lives.

Announcements

1pm Visitation at the Lakeview Baptist Church Family Life Center (Gym)

2pm Funeral service. All pax are requested by Waterbug’s M to sit together and wear an F3 armband.

Graveside memorial with F3 participation. Details to follow

5:30pm Revolution Waterbug Q

BOM and Devo by Divac

One of Waterbug’s last Q’s was a Convergence Christmas Q, where he opened up about his battle with depression. It was tough for him to get through it, but he did it. The pax stepped up and showed great support for him. Waterbug was excellent at all things, including his Devo’s.

Transparency vs. Vulnerability

I thought about telling a highlight reel of stories of Waterbug.  But there have been a lot of stories shared already and I know later today and in the days and weeks to come more and more will be told.  All of these stories are great and true.  But the gloom is meant to get better, to sharpen each other.  That’s what Waterbug did every chance he had so that’s what we’ll do this morning.

A few weeks ago, at the anniversary convergence we spoke about living more out of our true selves.  In the COT we regularly see brothers be transparent.  This is something few men in our society do.  Few men get up in front of others and share what is going on in their lives.  But guys, I’m here to tell you it’s not enough. What we need is not transparency but vulnerability.

“Transparency” means, by definition, the ability to see through something. So when someone’s being transparent with you, they’re letting you see into their lives. They’ll let you know what’s going on and even inform you about how they’ve been feeling. But while people who are transparent will share openly, they do so in a self-conscious, controlled way. In other words, they’re presenting a processed, polished version of themselves.

“Vulnerability” though is a little different. When someone’s being vulnerable, they’re making themselves susceptible to the judgment of others. Vulnerability means they don’t just let you know what’s going on in their lives – they let you actually see how everything is affecting them. This involves them letting their guard down and relinquishing control. In other words, they’re presenting an unprocessed, unpolished version of themselves.

The tricky thing about “transparency” is that it makes us think we know a person. After all, they’re opening and sharing about themselves. But that’s the thing – people who are only transparent tend to only share about themselves. We know a lot of facts about them, but we don’t really know them.

For example, if a friend told me that he lost his job, I’d feel sad and hope he finds a new one soon. However, if he told me he lost his job and now he feels completely lost – I’d feel strangely closer with him. Why? Well when someone loses their job, that tells me about his circumstances. But when he tells me how he’s handling his circumstances, that tells me a lot about him.

And that’s why it’s probably difficult for us to be vulnerable with others because when doing so, we’re letting people get to know the real us. And we don’t want people to know the real us because if they do, then they now have the power to reject us. And we don’t want that. That’s why it’s easier to put people at arms-length and tell them just enough so that they don’t have to really know us.

We can’t be vulnerable with everyone.  We can’t be vulnerable with our entire AO.  We can be transparent, and that’s a good thing.  But the hard thing, which is what we do in F3, is intentionally cultivating those relationships with a few people where we can be vulnerable.

We love you Waterbug.

 

18

It Will Be a Shuckin’ Good Time!

3/30/19 – F3 Hartsville 4 Year Anniversary Shindig

 

Location: Last Rites’ House

Come one, come all!  Those who attended last year remember fellowship and Stallion winning not one but two awards.  Those of you who weren’t a part of this crazy thing we call F3 Hartsville last year, come get some great 2nd F with us this year.

What:

A party for all of F3 Hartsville AND the families of F3 Hartsville

This year we are back to shuckin’ oysters!  We will have other stuff to eat as long as you bring it (that means bring an appetizer to share).  Also, we will be taking monetary donations to apply to service projects in our community (3rdF).  That’s what F3 is all about!

Awards.  I did mention awards.  Divac will be sending out ballots shortly for your voting pleasure.  Don’t feel too bad if you don’t win one.  I know it’s hard for some, but be a man about it.  Did I mention Stallion won two last year?  Don’t let that happen again.

When:

Saturday, March 30 6:00pm. Come early to help set up if you can.

Where:

1121 Pine Lake Drive, Hartsville

How:

RSVP here by 3/23: https://docs.google.com/spreadsheets/d/1MooOZrey4WZZp-WGqrPBDRKnifmQMltl_2lPRIVgkAc/edit?usp=sharing  so we can know how many oysters to buy

4

Groundhog Day–All Over Again

Weather–35 degrees. Sunny. Perfect

YHC came in on two wheels after a last minute rendezvous with the toilet, but I was encouraged by the number of cars and all the pax standing around, just waiting for a supreme leader to arrive. YHC was happy to accommodate.

YHC is not much on warming up. Working out is its own warmup. Instructions were simple enough for even the dullest pax to understand. Merkins, Squats, Box Cutters IC. All x 20. After a nice little training session, we got to work.

4 Corners

20 reps at each corner

Merkins

Squats low and slow

Box Cutters IC

We did Round 1 five times.

We finished off with a little bear crawl across the park then circled up for announcements and devo.

Announcements

Feb 21 FCA will be having a fund-raising banquet. YHC has reserved 16 seats and is looking for willing pax to fill them. FCA literally saved my life. Prior to making a commitment to Jesus Christ, I was on a path of self-destruction fueled by alcohol and drugs. FCA will always hold a place in my heart, and I look forward to sharing that with you. Please join me in supporting this cause. Come to the banquet or just give. I promise you the reward will be far beyond whatever you donate.

February is the run challenge. Pax are encouraged to run 100 miles during the month. Find a running buddy and make it happen. Aye!

The Fox is coming back. Looks like May is the month. Stay tuned for details.

Devo

James is one of my favorite books of the Bible. He doesn’t putz around with frivolous details and meaningless chit chat. James gets right down to it in the second verse. “Consider it all joy, brothers and sisters, when you encounter various trials, because you know the testing of your faith produces perseverance. Let perseverance finish its work, so that you may be mature and complete, lacking in nothing.” (James 1:2-3)

James didn’t have time or energy for stinking thinking. Every challenge he faced, and he faced a lot of them, was an opportunity to get better. James made an important choice, right up front. He chose joy, regardless of circumstances. We can even say he chose joy BECAUSE of his circumstances. How many times do we allow ourselves to wallow in self-pity and quit before we see the end? James nailed it. He knew the fruit of sticking it out is perseverance, and the result of perseverance is becoming a better version of yourself.

We faced a grinding Q today. All of us knew what was coming at the next corner. All of us knew how it was going to feel in those last few merkins. All of us knew we were getting better together. I’m proud to call you my pax, my brothers. Aye!

Respectfully submitted,

Wall-e

0

Call to Action

After Greenacres called out the PAX for not HC’ing to Marion or Convergence, YHC took the cue to Q convergence.   The only ones present at 6:55 were Daisy Dukes, Paperboy, and Coxswain, who remarked “Are they chicken s##t?” or something to that affect.  He said it, I didn’t.  As the warmup began, Lovebug shows up to pull the average age of the PAX down to 52.  Only 5 PAX heeded the call from our Nantan, but work was done.

Conditions

40’s

Warmup

SSH, Clinic Arm Circles, Windmills, Merkins, Copperhead squats

The Main THANG

Pair up in the center of the field and face each other.  The PAX will move out away from each other and meet up somewhere in between depending on how fast your partner is.  Roughly 5 minutes per round.  Change partners each round.

  • Round 1 (x2):  Bear crawl out, 10 BBS, Bear crawl back, 10 burpees, 10 booyah merkins
  • Round 2 (x2):  Lungewalk out, 10 BBS, Lungewalk back, 10 jump squats, 10 booyah merkins
  • Round 3 (x2):  Crabwalk out, 10 BBS, Crabwalk back, 10 monkey humpers, 10 booyah merkins
  • Round 4 (x2):  Burpee broadjump out, 10 BBS, Burpee BJ back, 10 burpees, 10 booyah merkins

Move to the end of the field and partner up on sidewalk.  Partners mosey opposite each other around the field, stopping at all 19 benches for:

  • Round 1:  10 stepups EL
  • Round 2:  10 bench dips
  • Round 3:  10 jump squats EL

More bench work.  3 sets each of the following:

  • Catalina wine mixers (with bench) x 10 OYO.  From plank position, hands to bench, back to plank, then a full pushup equals 1 rep.  3rd set was a crowd pleaser.
  • Decline mountain climbers x 10 4-count OYO.  Basically same as mtn climber, but feet on bench.

Circle up and plank up.

One at a time, a PAX hops up, runs and does 5 pullups and returns to plank.  2 rounds made for a long plank experience.

Mary-

Flutter kicks, dollies, v-ups, LBC’s

Announcements

  • Christmas gift signup.  Look for the spreadsheet and then cuss out Wall-E if you can’t get into the google doc.
  • T-claps for Schafer and Greenacres for q’ing F3 Marion,  Beast Light & YHC on deck for 12/8, Waterbug on 12/15.  Come join us and pay it forward
  • Farsight cleanup day on 12/8 at 9 am??? Lunch provided to those who HC.

Moleskin

George H. W. Bush passed away after a remarkable career.  Joined the navy on his 18th b-day and became an aviator.   Flew 58 missions, was shot down.  Graduate from Yale where he played in the College World Series.  Went into the oil business and became a millionaire.  Served in congress, led the CIA, UN ambassador, liaison to China, VP, 41st President.  Married for 73 years with 6 children.

A lot happened under his watch as President including the Fall of the Berlin Wall and Desert Storm.  However, one domestic initiative still resonates with us today:  His 1000 points of light program.  We are tasked with making the world a better place by volunteering our time, talents and resources.  This could be giving blood, reading to elementary school children, donating to charity, etc.  I encourage you to find ways to become a point of light in the world.

Aye!

Groundblind

4

Pre-Blast – North Hartsville Elementary Service Project

Pre-Blast – 2018 Service Project – F3 Hartsville

B.L.U.F. (Bottom Line Up Front) – We are doing a service project. Sign up below: https://docs.google.com/spreadsheets/d/1a78rHgsDLRFlsCUb7DmUs8wyb7PGFX7HjSLB5K1eGAQ/edit?usp=sharing

Calling all PAX of F3 Hartsville! You are cordially invited to participate in a clean-up project at North Hartsville Elementary School on Saturday, December 8, 2018.  The schoolyard has served F3 well for several years as home of the Farsight AO and as one of the pain stations during the annual Fox.  Blood, sweat and tears have been left on those grounds in efforts to make ourselves and our fellow PAX better. Now we have an opportunity to pour some of that sweat into work that will make the schoolyard a better and safer place for the kids of NHE.

What is the project?

NHE has a large courtyard area that students are currently restricted from using because it is unsafe. The vision of Kristi Austin, Principal of NHE, is to turn the courtyard into a nice grassy area that is safe and easy to maintain.

The area currently has a fair amount of limbs and other organic debris that needs to be hauled away.  Additionally, there are concrete benches and tables that need to be removed as well as a multitude of bricks and paving stones.

A set of metal risers/bleachers needs to be taken apart and hauled away as well as some smaller wooden structures.

Lastly, some general landscaping work is needed, such as pruning branches and trimming hedges.

When is it?

We will start at 9:00 am on Saturday, December 8th.  This will give you a chance to attend Convergence and then go home to get your tools and or your 2.0’s.

If you are attending the Christmas parade that morning, no problem. Please come after the parade.

Who can participate?

All PAX of F3 Hartsville are invited, as well as their M’s and 2.0’s.  Bring friends along as well!  This is a big area with plenty of room for a multitude of workers.

This is a great opportunity for your high school student to pick up some community service hours!

Why should I do it?

Because we are leaders in our community and we have an opportunity to help fill a need that is not being met!  It is also a great fellowship opportunity. After all, that is what the 2nd F of F3 is all about!

Who are the Q’s?

Divac & Windows

What can I bring?

We will need the following items:

  • Wheelbarrows
  • Saw or Torch to cut metal
  • Hedge trimmers
  • Rakes
  • Shovels/Spades
  • Leaf Blower
  • Trash Bags
  • Pick-up trucks
  • Trailer (to haul pavers, concrete, yard waste, et al. to the dump)
  • Work gloves

How Long?

We’ll work till early afternoon (lunch and drinks will be provided!), but you are encouraged to come for however long you can.  This project will take more than one day to complete, so we expect to schedule a second work day at a later time.

We want the work we do on the 8th to noticeably improve the appearance of the site and to eliminate the areas posing the greatest safety risk to the children.

What next?

Sign up HERE 

1

Full Frontal Attack

Todays workout was in honor of Josh aka Rooney, one of the Cadre that helped lead the Goruck HTL in Savannah in March.  It was intended for rucks but we improvised.

 

Warmup

Ruck up if you got one.  Mosey to brick pile and grab a coupon if you don’t have a ruck.

The Main THANG

In honor of Cadre Rooney WOD

Start with 400 m coupon/ruck carry (2 laps around islands) then:

5 rounds of the following (but we only had time for 3+)

  • 75 mtn climbers (4 count) (crowd pleaser!!)
  • 75 air squats (single count)
  • 200 m coupon carry (1 lap around islands)
  • 75 flutter kicks (4 count)
  • 75 overhead claps (single count)

Finish with a 400 m coupon carry (2 laps around islands)

Mary-

We did some stuff

Announcements

Goruck Star Course—Congrats! to Skinny Pete, Paperboy, Klinger, Linus

Moleskin

Recently through FB, I discovered that Cadre Josh had been diagnosed with pancreatic cancer.  A few weeks ago, I planned a trip to Milwaukee with my 13 year old to watch the Dodgers/Brewers in the NLCS.  Knowing that Josh was from Wisconsin and a huge sports fan, I reached out to him to see if he was planning to be at the game.  He replied immediately and said that he would be there and he gave me pointers on where to eat and what to see while we were in town.  He also agreed to meet my son and I during the game.  We talked for a few minutes and he was in good spirits despite his diagnosis. He has 2 small boys and I couldn’t help but ache for him knowing that he was going to have to endure cancer treatments and not be able to spend as much time with his boys.  His attitude is what struck me the most.  He said he had always been underestimated and never was the smartest or talented.  But he always had a positive attitude and never let the opinions of others define him.

From a recent FB post he quotes his Ranger creed by “going full frontal attack on this enemy” and stating “Surrender is not a Ranger word” and “I will shoulder more than my share of the task, 100% and then some!”  His story reminds me of one of my favorite verses from Romans 5:3-4.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope”

Aye!

Groundblind

5

Listen up Q

9 PAX arrived to a 56 degree, rain soaked parking lot very reminiscent of SOS. No one was prepared with goggles so we improvised. Hooker racked his first kill of the day demolishing a questionably orange cone. Whether it was intentional or an accident (while switching through his AC/DC greatest hit album) one may never know.

**Warmup

20 – SSH

2 – Gerkins (Groiner each leg w/ 5 merkins)

99 – Pennington’s in support of our boy, #99 Dylan Adams.

Mosey to playground

**The Thang

This is not a race. You’re fighting the voice that’s telling you to quit. Start with one movement, Run 200m, Add a movement and repeat. If you reach the end, continue with ALL movements until Q calls time.

5 – Burpees

10 – Pullups

20 – LBC’s

20 – SSH

20 – Merkins

20 – Big Boys

20 – Squats

20 – Lunge pulse (10 each leg)

20 – Hartsville Hammers 2 count

20 – Flutter Kicks

20 – Should taps 2 count

20 – Burpees

**Mary

5 – Freddie Kruegers (3 count IC Freddie Mercuries into 6in hold)

**CoT

NamOrama/Updates

  • Reminder that we have Convergence. Let’s get these numbers up.

Devo

The voice in your head is one of the only constant things that never leaves us. That also makes it one of the hardest thing to tell “no”. I think we give it too much power and it gets in the way of a lot of our goals and growth.

1 Kings 19:9-13 NIV (ELIJAH fleeing to the wilderness from Jezebel)

There was a great wind, earthquake and fire making noise around Elijah but the Lord chose to speak in a whisper. Is your head voice making a constant loud presence that is distracting you from hearing from the Lord? Call it out. Say no to the lies. Say no to the fartsack. Get quiet and ask the Lord to speak. You may be surprised what he has for you!

3

25th Anniversary of the Battle of Mogadishu

The PAX were informed that the theme for the workout would be about the Battle of Mogadishu (made famous by the movie Blackhawk Down.) 25 years ago soldiers embarked on what was supposed to be a quick 1 hour mission.  When 2 Blackhawks were shot down by RPG’s, 1000’s of enemy converged on the site and the men had to fight for 18 hours till they could be rescued.  The last few soldiers had to sprint 1 mile (Mogadishu mile) to their convoy under heavy fire.  19 dead, 73 wounded

Conditions

Humid

The THANG

Warmup

Warm up the choppers

  • SSH X 19 IC
  • Clinic Arm Circles x 19

Mosey to the downed helicopters (Blocks staged in the middle of the Brick City parking lot.) Count off in order and listen for instructions

Main Event

Defend the downed Blackhawk

4 corners (central islands in parking lot)

  • Corner 1:  19 thrusters, OH carry to next corner
  • Corner 2:  19 Kettlebell, lunge walk to next corner
  • Corner 3:  19 Block burpees, OH carry to next corner
  • Corner 4:  19 Jump lunge, Each leg, lunge walk to next corner

Drop 1 rep after each circuit. (19 died in battle)

During the 4 corners, each PAX took a turn carrying a casualty around the 4 corners.  Load up as many coupons as possible (50# ruck, 60# sandbag, tire pull, 2 water jugs)  Complete a full lap and return to where you left off in the 4 corners and next man comes up.  When planning this I thought we would get 2 turns apiece, but I’m glad we didn’t

Mary-

73 flutter kicks (for the number of wounded in the battle) split into 2 sets with 10 BBS in between

Announcements

Prefontaine at Woodchips neighborhood

Remember flood victims, Tsunami victims, 7 police officers in Florence, #99, Chuck-E-Cheese son Finn

Moleskin

Thanks to Skinny Pete and Paula Dean for the Mogadishu background and soldier stories they learned at the Goruck event last weekend. Take time to thank our soldiers, firefighters, policemen, ems who put themselves in harms way and protect and serve us.

Aye!

Groundblind

 

9

Nothing but a “G” thing

The 3 G’s, Greenacres, Goldilocks, and YHC met up at SOS to take on Tropical Storm Kirk.  But it didn’t take long for it to turn into a Tropical “Depression”.  Here is what had happened.

Conditions

Always 84 degrees in the pool unless Wall-E relieves himself

The THANG

Warmup

Swim a few laps

Main Event

Was hoping for teams of 2, but since only 3 showed up we made it work

3 man DORA

  • Partner A underwater brick slider down and back
  • Partner B Salmon ladders (~125 as a team)
  • Partner C Freestyle down and back

Each man got 3 rounds of each station

Separate OYO

  • 5 Gutter ups, swim with arms only to opposite end
  • 20 two count flutter kicks, swim with legs only back to start

Rinse and repeat 5 x, flutter kicks on the 6

2 PAX tread water with brick overhead while 3rd pax freestyle down and back (Crowd pleaser). Switch out one man at a time until everyone has done a lap.

Cool down mosey down and back

Mary-SOS style

  • Tread water with arms only for 1 minute
  • Tread water with legs only for 1 minute

Prayed for those affected by flooding.   Look out for an opportunity to help our brothers in Conway/Myrtle Beach.

Moleskin

First time Q’ing SOS was loads of fun.  Its not hard to make it suck because there is no break.  The whole body gets a workout without getting beat to death.  Tclaps to Goldilocks who swam without flippers which is much harder.  He also floats much better than YHC who was flailing desperately while treading water.

Aye!

Groundblind

4