11 PAX decided to feast on some “mud” buffet to prepare for the upcoming Mud Run. Before we began, Jekyll shared with us his itinerary for his sales trip through South Carolina and trying to sell wine to residents of Clemson (box wine only please). He also graced us with a showing of how F3 has shed his keg into a might tight 6-pack…. well not really.

The Thang:

Jog around the Teeter parking lot to COP:

Side Straddle Hops = 30x

Slow Squats = 30x

Imperial Walkers = 30x

Mountain Climbers = 20

Mossy to end of parking lot and line up in a line and complete square bearcrawls:

Bear crawl from first island to the second island, side bear crawl to opposite side of far island, backwards bear crawl to beginning island, side bear crawl to opposite side of beginning island.

Lunge walk from first island to the second island, side squat/lunge to opposite side of far island, backwards lunge to beginning island, side squat/lunge to opposite side of beginning island.

Partner up for wheelbarrows to island and back

Mossy to retaining wall:

merkins 15x

derkins 15x

inmerkins (incline pushup) 15x

reverse dips with feet up on top of retaining wall 15x

Rinse repeat for roudn of 10 and round of 5

mossy to side entrance drive:

bombjack hops to fire hydrant, run to Teeter wall for wall sits,

continue down drive with bombjack hops to dumpster, run to Teeter wall for wall sits

Mossy to back of Teeter for Sprint Squares: PAX split into 2 groups – sprint to far island, side shuffle to opposite side of island, spring back to beginning island, side shuffle to opposite side of island (second group planks until first group gets to far island) Rinse and Repeat twice

Abs circle of Pain:

LBC = 30x

Russian Twist = 20

Hi-Low Flutters = 20

Hold at angles = 30 seconds

Hello Dolly = 20x

Mossy to COT

Naked Man Moleskin:

T-Claps to all of us who made it out in the gloom. T-Claps to the PAX for bring cereal to the Golden Corral! YHC looks forward to the upcoming Mud Run Saturday and for the strong mental and physical encouragement, this is what F3 is! Aye!