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F3 | February 27, 2017

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Anderson, SC

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Monday Gratitude

February 27, 2017 |

WARM UP Side straddle hop Wind Mills

STAGE ONE Dora 1-2-3 – 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).

STAGE TWO Indian run two Burpee’s

STAGE THREE The PAX ran to Semi … Continue reading

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Big Boy Block Beatdown

February 27, 2017 |

05:15 comes and the warmup begins, PAX continue staggering in, we will give them the shadow of grace with the recent change in time and the estranged parking arrangement. 16 PAX total including our FNG, Katniss.

WARMUP:

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Thursday Ruck

February 24, 2017 |

2 PAX for a slow steady ruck at The Vernix

  • 4.15mi in 1:06:30
  • 16:00 average min/mi
  • 15:48 fastest mile (mile 3)

 

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Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017

February 24, 2017 | | 2 Comments

On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick

Billboard will be on Q.  Other AO’s here will be closed.  … Continue reading

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Refreshing Rain

February 22, 2017 |

(Steady rain at 5:30)…Mosey to the school.

Warm Up: SSH x 54 (until last PAX arrived)

Bupree Mile: 2 laps, 10 burpees. Rinse and repeat x 4. Plank jacks or crab jacks alternating as desired until the 6 is done.

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Pre-blast – Capital Ruck Tour – Cadre Daniel

February 22, 2017 | | One Comment

Pax, Our own F3 Linus (GORUCK Cadre Daniel) has launched his 2017 Capital Ruck Tour to raise awareness and funds for Operation Enduring Warrior (OEW).

He will be journeying to 48 State Capitals to lead an epic 20 mile … Continue reading

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Doggy Detour Distracts Distance Demons Deriving Diffusion

February 22, 2017 | | One Comment

14 Pax defied Cantores and posted despite our fearless leaders late-night withdraw from pointing duties. YHC volunteered to jump in as a surrogate pointer. Heck the route was already posted and backblast duties were offered in the bribe. Easy-Peasy. Somehow the Lexington police … Continue reading

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Speedy Tuesday Ruck

February 21, 2017 |

2 PAX for our Tuesday morning ruck down the East West connector.

Workout:

  • 6.03 miles in 1:25:39
  • 14:12 average min/mi
  • 11:36 fastest mile (mile 2)

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Tuesday run

February 21, 2017 |

4 PAX met to run a downtown loop of 4.99 miles, 40 minutes +/- among the runners.

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Monday super dora

February 20, 2017 |

8 PAX for a Monday workout.

Warm up – SSH x 25, Parker Peter x 25

Workout

  • Dora, Burpees x50, corkscrew x 100, Merkins x 150, lunges x 200, air presses x 250, squats x 300
  • 1/4 mile Indian … Continue reading

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