Today marked the launch of the one-hour cojones buster workout affectionately named Bruthaship by Mary Lou (who, as CSPAN will readily point out, is still faster than you). YHC was honored to be offered the reins but also nervous about working up a Weinke worthy of the AO. It is becoming harder and harder to really challenge the local PAX as the fitness levels continue to climb. So, here’s how it went:

Depart FMHS stadium parking lot at 0500 sharp (some of the Rock Hill posse should take note of the sharp part…just sayin’) after the disclaimer, run 1 mile to the parking garage at a steady pace. I think the lead group ran an sub-7:00/mile pace with the majority of the Pax in the 7:30-7:40 range. A few active rest exercises while we waited for the 6 (15 SSH, 15 mtn. climbers, something else).

THE THANG

The parking deck has 3 sets of stairwells and the routine was this (directions are in relation to where we entered):

10 Merkins at NW stairwell then sprint to SW stairwell (approx 100 yrds)
10 Squats at SW stairwell then burpee broad jump to SE stairwell (approx 60 yrds)
10 LBCs at SE stairwell then sprint up the ramp to the next level’s NW stairwell.

Rinse and repeat while multiplying the number of reps by the level you are on. So, 20 of each on level 2, 30 of each on level 3, etc. until you reach 60 at level 6. This equates to 210 reps of each exercise with somewhere in the neighborhood of 75 or so burpee broad jumps thrown in for fun.

Once you complete the 6th level – run down the SE stairs to level 1, sprint to the NW stairwell and climb those stairs back to level 6, then sprint to the SE stairwell and take those stairs down to level 2 (ground level for our entrance). That was all we had time for before the 1 mile run back to the FMHS stadium parking lot. Nailed the landing fairly well and CSPAN took us out with a solid prayer and then we got out of there while the getting was good.

Great showing by all the PAX. Some of the Rock Hill crowd rolled in a little late and paid the price by putting in somewhere in the neighborhood of an extra mile trying to find the parking deck. However, they utilized the elevator to catch up….I won’t mention any names but they rhyme with Togey and Burbine…

Also welcome to FNG “Hardwood” who picked a helluva way to start out in F3 – but he’s 21 (hate, hate, hate) and superfit so it didn’t seem to bother the Spartan vet as he was close to the front most of the time. He got his money’s worth.

Thanks for the opportunity to lead and I was honored that 23 Pax took a big red pill this morning at an AO that was advertised as horrible. If you take the time to read this, please also take the time to reflect on your fitness level when you started this F3 journey and what you accomplished today. There was not much of a place to hide during this workout and every really seemed to be puching themselves – strong work! #ISI