F3 Columbia brings #The300Workout to #TheTankYard

  • Workout Date - 06/24/2014
  • Q In Charge - Chaser
  • The PAX - Semper, BlowFish, Clapper, Scuba Steve, Montross, Govnah, Angina, Hermie, Sanchez, Rusty, Manziel, Col. Sanders, Wrinkle, Alfred, Bevis, Flay, Madoff, Chaser
  • AO -

18 men posted in the #GowerGloom at #TheTankYard this morning for a guest Q from YHC in town from Columbia.  Rather than reinvent the wheel YHC thought he’d share a tried and true workout I originally created for F3 Columbia’s #SwampFox that lacks creativity but makes up for it with an abundance of suck.

Conditions: 70 degrees with an astounding 100% relative humidity.

The Thang:

The 300 Workout

SSH x 20 (4ct)

Mosey to tennis courts

Warm up suicides the length of all four courts x 2

Circle-Up

  • Merkins x 25 OYO
  • C-LBC x 20 (4ct)
  • Burpees x 12 OYO
  • Flutters x 20 (4ct)

Rinse and Repeat x 4 (Total Merkins w/ Burpees: 148)

  • SSH x 20 (4ct)

Suicides the length of all four courts x 2

Circle-Up

  • Merkins x 25 OYO
  • C-LBC x 20 (4ct)
  • Burpees x 12 OYO
  • Flutters x 20 (4ct)

Rinse and Repeat x 4 (Total Merkins w/ Burpees: 148)

  • SSH x 20 (4ct)

Partner suicides the length of all four courts alternating with partner in low plank.  Each man goes twice.

Circle-Up

– Russian twists x 25 (4ct)

– Flutter kicks, slow count x 30

– Low Plank 60 seconds

  • Merkins x 4 (2ct) (Merkins 297, 298, 299 and 300.

COT

BOM – Closed out by Chaser

Moleskin

– An honor and a privilege to lead the pax of #TheTankYard this morning.  Ability levels vary but each man put out good effort which is all that can be asked. Keep posting and keep pushing brothers!

– Stats: 300 merkins (counting burpees), 96 burpees, 160 LBCs,  190 Flutters.

Announcements below in comments from #SwampRabbit pax.

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2 thoughts on “F3 Columbia brings #The300Workout to #TheTankYard”

  1. Flay

    That…. HURT…

    Announcments:

    1) Powder Keg launches this Saturday,6/28, 0700 Marathon Church. Get your EH on and show up for the big bang

    2) Keep signing up for the Mudrun

    3) 3rd F Lunch tomorrow at One City Plaza. Zoila has the Q. Covering a passage from James

    4) Ice and some of the other meatheads are looking to start a Kettlebell workout (for real this time). Trying to gauge interest, potential dates, and see who’d be willing to Q.

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