What will an extra 15 minutes do?

Today marked the first day of having a 5:15 workout on top of the 5:30 workout at the MainThang.  Why?  Because there’s too many darn people showing up and we’re hoping to thin it out a little without making anyone move.  5 Brave Souls showed up early to get after it and I think left satisfied…they at least got their burpees in today…

Warm Up
SSH X 20
IW X 20
Mtn Climbers X 20

The Thang
Mosey over to the parking garage next to the Bowater Building.

Time for a super-burpee pyramid
Run up Ramp 1
5 Merkins, 5 Donkey Kicks, 5 Squat Jumps
Run Flat portion
5 X Burpees
Run up Ramp 2
10 Merkins, 10 Donkey Kicks, 10 Squat Jumps
Run Flat portion
10 X Burpees
Run up Ramp 3
15, Merkins, 15 Donkey Kicks, 15 Squat Jumps
Run Flat portion
15 X Burpees (Earthmover let me know that he no longer liked me during this portion)
Run down the stairs to the ground floor

NOT ENOUGH TIME HAS PASSED…..REPEATO!!!!!  (Queue Latka’s “Are you serious?”)   YES SIR!

After Lap #2, we were warmed up enough….BE AFRAID….BE VERY AFRAID….THIS IS COMING BACK AND I’M PICKING A TALLER PARKING GARAGE.  WE ARE GOING TO GET SOME BURPEES IN NEXT TIME!!!

Mosey behind Peace Center to Lunge Walk over the Bridge to ground floor by High Cotton

11’s
Merkins at the bottom of the stairs by the Apple Store, Fairy Jacks at the top
(I’m assuming we all know how 11’s work)
AUDIBLE for time….

Mosey to the abandoned mill behind the Peace Center (we said Good morning to a female runner who was immediately terrified for her life)

6MOM
20 X LBCs
15 X Left side obliques
15 X Right side obliques
15 X Dead Cockroaches
15 X Dolly’s
15 X Russian Twists

Go make fun of the 5:30 crowd doing pull-ups.  This was also an opportune time to let TBC know that we started a 5:15 AM workout.  We probably should have announced it at workouts, on Twitter, or even in the emails.  We will learn for next time!  (I think WIFI even knew about it)

Naked Moleskin
– Congratulations to Justin ‘Latka’ Hirsch on being named one of Greenville’s Best and Brightest Under 35!!!  Well deserved.  Even gives a shout out to F3 in his bio
– F3 Anderson starts 10/18…AO TBD…get names to anderson@f3nation.com
– MASSIVE convergence at Legacy this weekend on 9/13 for Dredd and OBT visit.  They will be leading the workout and then hanging out after to talk about the book “Freed to Lead”.  They will have copies available for sale
– Prayers for Mega Mu and Urkel’s boss who passed away from cancer recently.  Also for his family and their coworkers who are having a tough time dealing with the loss
– Prayers for Latka’s coworker who passed away in a tragic bike accident