The BackBlast:

Conditions:
Low humidity, cool temps – perfect for traction on the turns and a rip roaring second running of the Folgers Cup 700.

Warmup:
Disclaimer – Don’t blame the Q for your stupidity, and don’t go running to mama if you skin your knee.  ‘Nuff said.

• 15 x Weedpickers (IC)
• 10 x Merkins (IC) because YHC couldn’t hear Flo counting cadence.
• 20 x Air Press
• 15 x Wonderbra

After a quick explain-o-rama (it’s running around in circles, not rocket science), our honorary DJ Folgers started the tunes, the green flag waved, and the pax were off.

The Thang:

4 x 0.25 mile laps + one bonus lap since we had time.  Each turn has 4 prescribed exercises:

Turn 1 – South Cardio Turn

• Lap 1 – 15 x Burpees
• Lap 2 – 50 x Flutter Kicks (double count)
• Lap 3 – 15 x Burpees
• Lap 4 – 50 x Flutter Kicks (double count)

Turn 2 – The Pavilion Turn

• Lap 1 – 30 x Dips
• Lap 2 – 20 x Bulgarian Split Squats (10 per leg)
• Lap 3 – 20 x V-Ups
• Lap 4 – 50 x American Hammers
• Lap 5 – 30 x Dips

Turn 3 – North Cardio Turn

• Lap 1 – 50 x Flutter Kicks (double count)
• Lap 2 – 15 x Burpees
• Lap 3 – 50 x Flutter Kicks (double count)
• Lap 4 – 15 x Burpees
• Lap 5 – 50 x Flutter Kicks (double count)

Turn 4 – The Coupon Turn

• Lap 1 – 25 x Clean & Press (YHC’s lack of weightlifting experience showed, Flo had to remind us of proper form)
• Lap 2 – 25 x Thrusters
• Lap 3 – 25 x Single Arm Rows (each arm)
• Lap 4 – 25 x Sumo Squat
• Lap 5 – 25 x Clean & Press

The pax pushed themselves like true professional racers.  As a reminder, the goal of the Folgers Cup is to push Folgers hard enough to earn over 700 calories in a single workout.  At the end of lap 5 he was at 694 calories, so we knocked out a set of rows to push him over the threshold so we could feel like we accomplished something.

Sweaty, Rippling Naked Moleskin

With the departure of Stroke Seat, one of our most faithful pax, for the mucky mire of F3 Swamp Rabbit, now is a perfect time for reflection on who we want to be as a region and a pax.  YHC challenged the pax (and myself) to take ownership of F3CC and make it the organization we would want to be a part of if we were a Clarke/Oconee Sad Clown visiting for the first time.

Some ideas were thrown around – 2.0-friendly Saturday workout, sponsoring a local 5K or mud run, more frequent 2nd F events at SoBrewCo.  Now let’s go and make them happen!

TAP:

• Flo’s dad’s declining health and family stress
• Tater pending move to WA
• Stroke Seat transitioning to Greenville, SC

Pleasure sweating with you gents! Drone powering down.