CONDITIONS: 75 degrees With such a letdown Thursday evening, YHC felt it was in order for a little “pick me up” for the PAX on this Gloomy Saturday morning. And what better way to get over watching sub-par football then playing a little Ultimate Football. Wanting to ensure that the beat down wasn’t just a …
Month: August 2014
Candystripe brings a pigskin and his Sack of Love to his VQ
Written by CANDYSTRIPE 10 pax at Turning Point this AM for YHC Boot Camp VQ. Fooseball was the underlying theme with great effort from Tha PAX. proof that not all TP workouts involve repeated elevation changes. Mumble chatter was moderate today or was I just to gassed to hear it? Big Thanks to all the PAX that posted today …
Candystripe brings a pigskin and his Sack of Love to his VQRead More »
…but it’s not basketball season!?!
(Note: The picture above was selected before last Thursday’s game. Now it is to remind Carolina fans of happier times.) It’s a good thing that YHC double-checked the start time, getting there 30 minutes late would have been embarrassing, especially since it was a Depot and Speedtrap mini-convergence. The warning went out on twitter for …
College Gameday Rash with Clipboard
21 Pax entered the Gloom on this holiday weekend for a little College Gameday action by Rash (VQ) and Clipboard. Spirits were high until we got part way into the what seemed like a 42 mile warmup lap. The “Warmup” ended at the block pile where some pax (not naming any names) decided to opt …
“The Murph” Hits Shawshank
9 Pax entered the gloom at Shawshank for a Field Goal version of “The Murph” Conditions: 73 degrees, 85% humidity The Thang: Disclaimer Prayer Mosey over to the large Soccer Field with the Trial around it. (Wardens Way). COP SSH – 30IC -Mosey to the First corner. Do 15 BBSU, 25 …
Space Cowboys post for Busted Paw with bricks
Weather: Warm and humid, but not too bad. Heavy bug presence. 4 PAX posted to the gloom of Strut for a workout which tested the term, “Peace though nuclear strength.” YHC took the role of War Baby for this group of Space Cowboys. It was announced that we’d be doing the Busted Paw with bricks….yes …
Did We Run at Swagger?
11 pax posted to run. Conditions: 63 degrees The Thang: We ran, walked or jogged, up St Andrews Road and down Lake Murray Blvd towards the dam for 20 minutes and returned to where we started. You remember don’t you? COT and BOM Moleskin: Very naked. We did it. Welcome again to Missing De from …
Dang, These Guys are Getting Faster!
11 Pax came out to enjoy another Stride 5K time trial on beautiful Saluda Dam in Lexington County. A few made PRs or at least maintained PRs. Conditions: 71° and 75%RH The Thang: Safety/Route Run a 5K at race pace (AKA Run your heart out) on the Saluda Dam and see if you could beat …
Late… so Late. But #PullUpPTTest was a Success!
Conditions: 68 degrees and perfectly clear THE THANG: COP: SSH x 25 IC Mountain Climbers x 20 IC Through the Tunnel x 20 IC Windmill x 20 IC Little Baby Crunch x 20 IC 5 burpees OYO Count into partners 1,2 Mozie to Helipad – Bear crawl up hill and across Helipad. 5 burpees OYO …
The Covert Op
THE THANG COP: Side Straddle Hop x 25 IC Windmill x 20 IC Flutter Kicks x 25 IC Clapping Pushups x 10 OYO Line up on sideline. Bear Crawl ¼ of way and do 10 Merkins, Army Crawl ¼ of the way and do 10 Merkins, Bear Crawl ¼ of the way and do 10 …
Thursday Morning Lights
With the start to the college football season upon us, YHC thought it was time for a little friendly competition amongst the PAX at Speedtrap. With an assist from Hall Pass, the lights came on and there was epic levels of mumblechatter and copious amounts of punishment dished out for playing bad football. Conditions: 65 …
Merkin Man visits the Snake Pit
9 pax arrived for the Snake Pit debut of “the merkin man.” The Snake Pit has some great facilities, lots of fields, pull up bars, and some great stairs…but we don’t need all that fanciness, we stayed in the parking lot. Also, the “merkin man” came to play. DISCLAIMER THE THANG Explain “the merkin man.” …
F3 Columbia Fantasy Football League
Gentlemen, are you ready for some football!? I am starting a F3 Fantasy League under an ESPN.COM account. If you are interested, HC with your email address that I can send an invite to ASAP. I am using a standard scoring system and asking for a $25 buy-in. I have 4 pax signed up, …
Gameday Beatdown at Strut
15 faithful entered the Strut gloom this AM and YHC could immediately tell the Strutbrigade were in full football mode. Several pax donned Gamecock shirts. StageCoach, of course, had on his Shmedium. (That thing is getting smaller, by the way. His mom needs to dry on lower heat). There was even slight chill in the …
College Game Day Special
After offering up a prayer asking GOD to lead our mighty GameCocks to victory, 32 PAX braved chilly temps, 63 degrees, to spend 45 minutes on the field of battle. The Thang, take a lap, 20 SSH, 20 TTT, 20 IW, 20 little arm circles, 20 LBC’s. Count of 1’s and 2’s. 1’s hit the …
Pregame Warmup
Conditions – Clear w Waxing Crescent Moon with plenty of stars to be seen, 62 degrees, 88% humidity, 0% precipitation. I thought there was a slight breeze in the air, but I think it was Shawshank stridelite showing off before the gloom The Thang – Pre game locker room speech (AKA, Disclaimer) and prayer 26 …
9/11 First Responders Memorial Ceremony
Posted for Full Metal Jacket: I work out with Sandlot F3 in Northeast Columbia and am requesting your support regarding What: 9/11 First Responders Memorial Ceremony When: 11 Sep, 4:30 PM Where: Columbia Metropolitan Convention Center, 1101 Lincoln Street, Columbia, SC 29201. We have conducted this ceremony for the past three years honoring “First Responders” (Military, …
Round and Round the Target
12 Pax posted for a variation of the Target run on a beautiful brisk morning in Lexington. It was a crowd pleaser! Read on for more! Conditions: 63 degrees and 75% RH (AWESOME!!) The Thang: Head Columbia-bound on 378 from the Lowes Parking lot and head on down to the farthest Target parking lot entrance. …
6 Days Late and a dollar short
Disclaimer and prayer. Mosey to rear soccer fields. COP Imperial Walker X 20 IC SSH X 20 IC Through the Tunnel X 20 IC Arm Circles Forward X 10 IC Arm Circles Backward X 10 IC Merkins X 10 IC LBC X 20 IC Count off by 2s and mosey to sideline 1s sprint to …
Come on guys it’s just a two-step #norhythm
11 pax arrived at Anchor for a little beatdown that was heavy on both kettlebell swings but also rest periods. 24 minutes of intervals helped get the sweat pouring on what was a almost chilly morning stepping out into the gloom. Conditions: 62 degrees, feels like fall, must be time for football season and long sleeves …
Burpee Binge on the Bayou
YHC and 34 PAX (3 FNGs) arrived at the Graveyard depending on PYT’s neon pink tanktop to provide the primary lighting on the field so the Weinke could be read. Several others were also disappointed that his UA delayed the debut of his magic weight vest which was being used the night prior to as …
Mac Attack @ #Crypt
22 PAX posted to the gloom of the Crypt this morning for YHC’s Sophomore Q. While planning this Q I decided to focus on some of my weaknesses I hope I hit on some of yours. Great effort by everyone. Conditions: 65 degrees, 85% humidity, slight breeze while moseying…overall a perfect morning for a workout The …
Lots of Leg!
5 pax rolled into Turning Point in the gloom to get a leg heavy beatdown due to YHC having a bad shoulder. This time the mumblechatter was low while the pain increased… for some of the pax. Total distance ran was 2.6 miles that included several stops for ab work and squats. Special guest included our …
Just Needs a Little Hot Sauce
10 PAX rolled into Strut this morning, with Brother Si just barely taking the win over AB on who can arrive closest to 5:30 without actually being late — a skill admired by many, but mastered by few. The THANG Jog to upper parking lot COP SSH 20 IC Squat 20 IC Merkin 15 IC …
It’s always good to know the score before you show up @ the #SnakePit
15 Pax slithered into #SnakePit with full warning that it was football season. YHC took inspiration from WKHS’s score against Fort Mill (49-21) to set the pace for what turned into a smokefest. The introduction of Asian Pushups in the Dealer’s Choice at the end was a personal favorite. TClaps to all the Pax for …
It’s always good to know the score before you show up @ the #SnakePitRead More »
The Reaper Awaits
The pax have spoken. After several trial runs from a few of the Graveyard faithful, it’s time to launch The Reaper. Tclaps to those Graveyard men who punished themselves to create this specialty AO. The Reaper is F3LakeMurray’s 12th AO. Where: RBHS – Park at Graveyard entrance. When: Every Friday, 5:30am-6:15am. Launch date is Friday, …
What a Meatball!
(written by Meatball) 30 pax including 1 FNG (Welcome Dirty Law) gathered in the gloom at Shawshank for Meatball’s VQ. Mumblechatter was low but brickwork was plentiful. Conditions: 70 degrees The Thang: Disclaimer Prayer Mosey over to soccer field #10 COP: SSH – 25 IC TTT – 15 IC Merkin – 15 IC Mountain Climbers …
We’ve got tires!!
14 Pax posted at Speed Trap today to play with our new tires that I found in the woods. Everyone acted like they had no idea where the tires came from but they were sitting in the woods forever. I think they were just hoping no one would ever pull them out and use them. …
Three Stooges travel to Kroger
Three faithful pax denied the tempting Monday morning fartsack and were greeted with the coolest and least humid temperatures we have seen in a while. With the scheduled Q unable to attend we made the executive decision to take on the parking lot and hills of nearby Kroger. Conditions: Perfect The Thang: Turn R on …
The workout that “Shakes the Southland”
37 pax thought they were in high school again with a VQ “football camp workout” from Coppertone and EOB this morning. Both men kept us entertained while working us to #GetBetter #Better As a lifelong Gamecock, it killed YHC to put this backblast together for two Tigers. But, hey, it was their VQ and somebody …
Taking The Bull by the Horns
14 faithful gathered once again at the corner of Bull and Blossom to test their mettle in the Monday morning gloom. This particular Monday, the weather that greeted the pax was a reprieve from the regular heat and humidity of the Columbia summer which we have grown accustomed to. It was this background that set …
Nothing like a pre-run beat down @ #Crypt
89 Pax posted at #Crypt for a light-on-the-legs convergence. Some came because #Crypt is home, others because it was a Lexington Convergence, still others because it was the 1st half of a double-down w/ the inaugural Stomp the Swamp 5k immediately following. All were toast by the end of the hour. Conditions: 80 & 80% …
Work Hard, Be Safe and Have Fun
As an internal medicine doctor, I love to see all of the F3 Pax doing what is right for their health. At the end of the day there are very few reasons not to exercise. I frequently have to beg my patients to walk 30 minutes three times a week. Through my experience with F3 …
Speedtrap brings the Trifecta of Pain
Conditions: 84 and 120% Humidity The Thang: 15 Pax unarsed themselves from the fartsack this morning to get better and be better. Little did they know that the Trifecta of corrupt Q’s had planned out some serious pain. COP – Baseball Field (Zamboni starts it off) 25 (IC) imperial walkers for Walker 25 (IC) windmills …
Depot/Strut Converge for The Murph
Here’s who we honor: Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards …
Stride PAX Discover New Lexington Restaurant….Rush’s
Moleskin: 15 PAX took a 4.5 mile stride and uncovered several new additions to the Lexington Area. There is now a Frank’s Car Wash, Hardee’s, Bi-Lo, Stephano’s and a Rush’s ( I think it is a hamburger joint). Yellow Cake was especially impressed. conditions – 72 and muggy The Thang: Take 378 from Lowes into …
Stride PAX Discover New Lexington Restaurant….Rush’sRead More »
Mud Run Prep results in a Smoked Bear
A record number 30 pax posted at Crypt today for a Mud Run themed workout. Mumblechatter was plentiful, and YHC was accused more than once of Qing and #Stride workout. But as always the spirit of the pax was strong and all left #Crypt a better version of themselves. Conditions: About Normal The …
1,000 Rep/Ice Bucket Challenge
35 Pax showed up for the 1,000 rep/ice bucket challenge at Graveyard. No FNGs and Disclaimer The Pax were led to the practice field where they each found their own concrete block and brick to become friends with for the next 45 minutes. The 1,000 rep challenge was designed to pay respect to Individuals diagnosed …
The time has again come upon us for the monthly PT test
Conditions: 74 degrees & 90% humidty The Thang 14 faithful pax ventured into the gloom of Strut for the monthly test of their physical fitness to gauge their improvements. YHC thought there were a couple of FNG’s only to remember Nikta & Uno are old timers, who hadn’t visited Seven Oaks Park in while, glad …
The time has again come upon us for the monthly PT testRead More »
Did he say “curtsy”?
After YHC’s Disney themed VQ, there was question about his willingness to Q again so soon. Was this an opportunity for more vacationed themed Q’s; a trip around Dollywood, or the sites of the Outer Banks? All of that was put aside when YHC told the pax in attendance (41, a record for depot) …
Welcome to #SnakePit
After much thought and deliberation, the pax have spoken…#SnakePit was born today. “Why’d it have to be snakes?” This question was asked by Indiana Jones in Raiders of the Lost Ark. The answer here is snakes are known to slither around the campus of WKHS. They’re friendly and tiny, though. Don’t be afraid to post. …
They hated me today. Mwuhahahahaaa!
Conditions: 72F and 78% Humidity. Intro and disclaimer. No FNGs today. Warmups: 30 (IC) LITTLE ARM CIRCLES (15 each direction) 30 (IC) IMPERIAL WALKERS FOR WALKER 30 (IC) LBC 30 (IC) CAROLINA DRY DOCKS MOSEY TO BLOCKS. OVERHEAD CARRY BLOCKS TO BASE OF POISON IVY HILL. 20-15-10-5 COUNTDOWN. SPRINT W/ BLOCKS BETWEEN STATIONS. OYO SQUATS W/ BRICKS @ BASE OF HILL. OYO SPRINT TO TOP. …
Swimming with Cinder Blocks and a Bear. Bad Idea?
Conditions: 11 pax swam into the muggy gloom this morning for an all over the park good time with cinder blocks led by YHC. There was very little mumble chatter this morning, not sure if it was the humid air making it hard to breathe or the pax trying to figure out how to take …
Swimming with Cinder Blocks and a Bear. Bad Idea?Read More »
#F3BRR Team Shield goes long and steady
By the end of almost 6.5 miles, the pax had built up quite a sweat. Conditions: Warm with a chance of humidity. You know, Columbia in the summer. The Thang: In order to vary the training work outs to as best simulate conditions on the BRR as possible (of course nothing here will compare), YHC …
What sucks more than burpees? Burpees with Bricks!
6 pax at Turning Point this AM for a Brick laden workout to include a brick ladder and burpees with bricks. The pax was quiet, the workout was not. A great effort this AM from all six who braved what Turning Point had to offer. THE THANG Traveling COP Parking lot SSH x 20 IC …
What sucks more than burpees? Burpees with Bricks!Read More »
Ice at Swagger, in August?
Conditions: 84 and muggy The Thang: after news broke on Twitter that the route today would be the relatively flat out and back on St. Andrews Rd, the crowd started pouring into RIPBB at 5:15. Many Pax that have not been to Swagger in a while graced us with their presence this morning. Twenty minutes …
That’s never happened to me before!
22 PAX returned to the scene of the crime after starting at Lowe’s for a stroll down memory lane for YHC. Everyone was asked to remember the license plate of any red truck they see along YHC’s most memorable route – to date. Luckily there were no major incidents to report (because I was asked …
HIGH OCTANE @ THE ANCHOR
9 PAX entered into the Lake Murray gloom to post at Anchor this morning for a HI-OCTANE WO. You know what happens when you stomp the gas?? You get smoked! CONDITIONS: 70 Degrees – Nice DISCLAIMER: YHC THE THANG: MOSEY TO AREA OF PAIN (LITERALLY – FIRE ANTS) FOR COP COP: 30 SSH 20 WINDMILLS …
F3 Lake Murrays newest AO is alive!!!
CONDITIONS: 75 degrees Is it possible?? An AO w/ no untimely sprinklers, no black pellets, no man eating weeds AND a Stairway of Pain (roughly 85 stairs)? F3 Lake Murray’s 1st new AO, name tbd, welcomed 29 PAX including 6 FNG’s to its inaugural beatdown. YHC is truly humbled to have this opportunity to witness …
A Little Chicken Fried Whine with A Blast of Bear Crawl
Shawshank had 22 PAX including 3 FNGs post for a little PT Test and some field work at the old ball park. YHC heard some mumble chatter today due to the fact we started our work out with the PT Test. Some of us were there Saturday to witness a Chaser led workout that …
A Little Chicken Fried Whine with A Blast of Bear CrawlRead More »
You mean I have to do a PT test and a Phonebooth workout?!
36 PAX rolled into the gloom this morning to for their monthly PT test and some Phonebooth-induced pain. Cinder blocks, pull-ups, and high reps always means that two days of soreness are forthcoming. Brother Sway even stopped by to witness another problematic workout at Depot, especially as we pick up two more FNGs (Prime Time …
You mean I have to do a PT test and a Phonebooth workout?!Read More »
PT Test & Brick Fest
21 Pax Post to Crypt for a PT Test – Brick Fest. It has been a while since YHC posted for Crypt and there were a lot of familiar faces and a lot of new faces. As it seem we do every time YHC Qs we stared off with a PT Test. A lot of …
Coulda Built a House With All Those Bricks
13 pax braved the gloom this morning for a PT test . After the PT test we unloaded about 40 bricks from Mungo’s SUV and hauled them to the blockpile. Little did the pax know that the bricks were foreshadowing what was to come. It was apparent that most of the pax have not picked …
Governor’s Cup Half-Marathon and 8k Pre-blast
The 42nd Annual Governor’s Cup Road Race is quickly approaching and its time to join in the fun and challenge yourselves to #getbetter as F3 Nation makes it second annual trip downtown for the half-marathon and 8k races. This event travels through downtown Columbia, through some scenic neighborhoods and the USC Campus for the final uphill …
Hurricane Hike 10k
Robber here, posting this prebast on FOG’s behalf: From FOG: The 2nd annual Hurricane hike is a response to the memory of Hurricane Hugo. During SC’s disaster response, the SCSG was used to provide essential aid to the citizens. The average weight of guard member’s packs was approximately 45 lbs. Hence, the creation of the …
Back to School Plankfest @ #Turning Point
9 Pax enjoyed a slight breeze as the VSF was planted in the #gloom @ Turning Point. Some things were known about this morning (1st posting since back-to-school, monthly PT test) while others were surprises (bear crawl ladder, plank-o-rama). Excellent work put in by all the Pax today. Turning Point is always a good place …
War Daddy Brings the Pain
8 PAX posted Saturday morning for a Fiji led full-body beatdown. Fiji may be the War Daddy but you certainly wouldn’t know it when you watch him work. This Q brings the pain and puts the pax to shame, yet encourages them to press on. Fiji — untouched. The THANG COP Arm Circles 15 IC …
Hills, hills, and more hills
Conditions:68 and just slightly humid 8 Pax gathered at RIPBB to discuss their weekend activities, what races they were signing up for, and who was going to be the Q today. After everyone assumed it would be Napalm, he took that as a challenge. Before we knew it we were wishing we were back in …
Stomp the Swamp Hills. Rinse and Repeat!
11 Pax posted in the early morning gloom for a Flapper-like Q minus Flapper. YHC took the Q this morning and led the pax on the hilly portions of the Stomp the Swamp 5K route. Conditions: 75° and 75%RH The Thang: Hang a left out of the football stadium entrance towards the tennis courts and …
The Bull was waiting …
The Marine Corp ROTC of USC did not show up for the beat down this morning, but F3 sure did and strong at that. 16 came out to tame The Bull this morning. The PAX came out very strong and even before the USC students decided to get out of bed. The Bull could not …
F3 Columbia GORUCK Custom Hard Commits
Name Email F3 Name City Team David Czerwinski [email protected] FEMA CHAS Blue Joey Varin [email protected] JV CHAS Blue Josh Bell [email protected] Dabo CHAS Blue Justin Pesterfield [email protected] Mayo CHAS Blue Mark Scheurer [email protected] Dooley CHAS Blue Ron Banks [email protected] Whisper CHAS Blue Tony Hlavacek [email protected] Baby Doc CHAS Blue Zan Edens [email protected] Itchy CHAS Blue …
F3 Columbia & Lake Murray GORUCK Custom Challenge FAQ
This document will be updated with the newest information about the F3 Columbia GORUCK Custom Challenge – Friday, November 21, 2014. Related Posts Columbia & Lake Murray GORUCK Simulation Preblast GORUCK Gear Night Preblast F3 Columbia GORUCK Forum Original Pre Blast SC State Guard Hurricane Hike 10k/Ruck Preblast The HC Roster What Next First, if you …
F3 Columbia & Lake Murray GORUCK Custom Challenge FAQRead More »
#Shawshank…#GetBetter #BeBetter on #Dufresne’sWay
20 posted at #Shawshank, including one FNG and one brave 12 year old 2.0 FNG, for a guest Q brought over from the motherland (Columbia) by YHC. The vast AO proved the perfect venue for a nice game of Chase on #Dufresne’sWay… Conditions: 72 and VERY humid. THE THANG: Mosey out to the soccer field …
#Shawshank…#GetBetter #BeBetter on #Dufresne’sWayRead More »
Filling in the Pothole
20 PAX (w/ 2 FNGs) entered gloom expecting to see Pothole and his army of pain, but were surprised and somewhat disappointed to be destroyed by NB and his circuit-o-rama. DISCLAIMER – NB THE THANG Jog to the Basketball Court COP SSH x 30 IC Mountain Climbers x 20 IC Imperial Walkers x 30 IC …
The typically quiet TDY brings the noise at Turning Point
11 pax showed at Turning Point on Saturday to take the the VQ of the the normally quiet pax they call TDY. Little did they know, he could bring the noise and pain with a VQ workout to remember. Hills were present, bricks were plenty, and the pax was smoked when it was all through. …
The typically quiet TDY brings the noise at Turning PointRead More »
F3 and Palmetto Place Shelter
Conditions: 85 degrees with a strong wind of service to others The Thang: Palmetto Place Children’s Shelter provides a safe and nurturing environment for abused and neglected children and unaccompanied teens, offering them a broad range of services concentrating on personal healing and development. The shelter is open 24 hours each day of the year and …
Tennis Courts, Fire, Lightpoles, and Pain
19 Pax showed up for a loop around RBHS today with several stops for some fun. With a birthday looming, YHC decided to push the limits this morning and give the Pax a little more than they bargained for to see if his old frame could hold up to the abuse. Stopping by the Tennis …
Swagger Donut Run hits the Interstate
Conditions: 68 degrees and relatively cool The Thang: 22 minutes out and back through the hills of Archer Lane. Moleskin: YHC pulled up to see Napalm dressed in jeans and a collared shirt. My first thought was, “wow that’s gonna be uncomfortable to run in”. Napalm headed off for a morning with his 2.0 and …
Picnic in the Park
14 faithful men pried their fartsacks off their backs not knowing they were coming to a picnic. Normally, picnics involve good food, relaxation, and laughing with friends, but today it involved doing strange things with concrete blocks and picnic tables. Pretty sure there was some grunting with friends though. Conditions: 72 degrees, pleasant, and a bit …
Late Summer Run through #Cryptic Disney
15 PAX including 1 FNG posted for a last summer run through #Crypts version of Disney. Sometimes themed workouts are harder to keep up with than good breathing – YHC vows to stick to round number counts for the next Q. Fitbits, Jawbones and Gear watches showed that you can get a lot of steps …
Toothpick’s Birthday Brick-Fest
12 faithful RSVP’d “yes” for Toothpick’s birthday Q and they were not dissapointed! Typically, birthday parties involve laughter, cake and presents-today there was only serious mumblechatter and bricks. Conditions: 73 degrees and pleasant Welcome/Disclaimer Grab bricks (special thanks to Mungo for providing these new toys) The Thang: Mosey to baseball field-lap around the outfield then …
Striders Stomped the Swamp!
Today was a special day for Stride. Instead of the normal 22 minute out and back out of Lowe’s, the pax were invited to be the first ever to run the Stomp the Swamp 5K route at River Bluff High School. We have FNG-Kimye (Derek Gomez – RB track and cross country coach) to thank …
PT Tune Up and Some More Sux in the Gloom
It’s staying darker longer for the 266 PAX who posted across F3 Lake Murray and F3 Columbia for the Thursday boot, that means the grass is wetter, the stars are out longer, the moon hangs a little brighter and the whole F3 thing is a little crazier. That’s good, real good. The only ones out …
Queenie’s 52 Cards
The Pax showed up for a cool, reasonably low humidity morning stroll in the park with Queenie. What the Pax did not realize was the Queenie was turning 52 just like a full deck of cards and he aimed to delivery a punch to the Pax. The response was less than enthusiastic to start …
Get Ready to be Taken to the Woodshed
It is time, once again, for the downtown pax to add by division. Our beloved Brickpile has reached critical mass yet again, and our history makes it clear that when that happens a new AO is needed. So, F3 Columbia is finally planting a flag in the Old Woodlands / Hamptons area, and YHC, with …
Kamikaze IV gets better with Age!
Turning Point hosted record attendance as 23 Pax posted for Round 4 of the #Kamikaze. Typically in the movies, the sequels don’t ever live up to the originals. However, Kamikaze IV proved to be bigger, badder, and better than the previous rounds. With the larger attendance, YHC took a Mud Run approach by breaking the pax into …
Do you know the Merkin Man?
27 Pax arrived for Garmin’s VQ of Shawshank. 11 of those were present extra early for a little Stride Lite 5K. When go-time rolled around, the pax were greeted with a huge suicide run, some “half-life” exercises, and the worldwide debut of…the “muffin man” the “merkin man”. Disclaimer The Thang: jog over to a field …
Clipboard Slays the Pax – Reaper Style
Clipboard welcomed 35 Pax including 2 FNGs (Whisper and Sling Blade) to his Graveyard VQ for what started out as a walk in the park and turned into Reaper Style slaying. The Hide-A-Key was missing and panic set in as Clipboard was calling an audible of Cemetary Hill Burpie-Merkin suicides, but Lt Dan came to …
The Socratic Method comes to the Crypt
Weather: Dark, 69 degrees and 77% humidity, light NNE winds, not too bad. 20 PAX, including 1 FNG posted for Philosophy 101 and a lesson in the Socratic Method. Admittedly, I know nothing, but I have been charged with the duty of forming these lads into healthy F3-ers, so we grace the grass of Crypt for a …
Preblast for Stomp the Swamp 5K
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
Swagger tackles Mt. Walgreen’s
Conditions: 74 degrees and 150% humidity The Thang: Head out of RIPBB down to Lake Murray Blvd headed toward the dam 20 minutes out and 20 minutes back. This is one of the most dreaded courses Swagger has to offer with the looooong hills. Great work by all the Pax, with many not having posted …
Awesome Anchor
14 PAX to come from all around to experience an awesome Kettle Bell Beat Down. It was nice to see some new Faces the last 2 weeks so keep’em coming. Once you start, you can’t seem to stop. We had some new and exciting things in there this week that challenged even the more advanced …
Sharing is caring
11 pax arrived at Turning Point for a “sharing is caring” workout. The Thang: ssh x 20 lbc x 20 squat x 20 arm circle x 20 (10 forward/10 back) mosey to stairs and line up while the rest of pax does merkins, lead man runs up then down stairs, and to the back of …
Shoulder Extravaganza by PYT
35 Faithful Pax Posted to Graveyard for a PYT Shoulder Extravaganza, and they were not disappointed. Mumble Chatter was a little low with the tough demands of the Q and no Blindside to be seen anywhere. Perhaps the Unicorn & Rainbow Reaper found his Turning Point before making it to the Graveyard, or perhaps he …
CAN WE RUN SOME MORE PLEASE???
CONDITIONS: 76 Degrees, 88% Humidity (Pure Thick Gloom) 32 PAX posted at Shawshank this morning for YHC’s VQ. Some of them were expecting to run a lot. Some of them were wrong. That’s what 4:54 is for! DISCLAIMER BOM THE THANG: MOSEY TO FIELD COP: 20 WINDMILLS IC 10 RELEASE MERKINS IC 10 BURPEES W/ 5 PLANKS …
Pulling the Truck
22 pax rolled into the early gloom this morning to be met by YHC who was still a bit disoriented after waking up so early to meet these Crypt Pax. The chatter started early as some of the Pax noticed the Toyota Tundra was lined up with tow straps on it (again). Who is this …
2 bricks + 1 cinder block + track + Phonebooth = tomorrow morning it still hurts
36 Pax rolled into the gloom this morning for Phonebooth “nuclear” arm workout. Some say anticipation of death is worse than death itself. YHC is starting think his workouts may be viewed the same way. Lots of mumble chatter prior to starting. Pax were asking if there would be any Ab work or any 4-count …
2 bricks + 1 cinder block + track + Phonebooth = tomorrow morning it still hurtsRead More »
The REAL FOOTBALL season is here & the field was a great place for a downpainment!
17 Strut pax arrived in the gloom of Seven Oaks Park, many having to wait for the 5:15 a.m. train to pass and being thankful it was early, but all wondering what YHC had in store. Conditions 73 degrees with 94% humidity, just another day in the gloom at Strut The Thang Run to football …
The REAL FOOTBALL season is here & the field was a great place for a downpainment!Read More »
Swagger Donut Run
12 pax entered the gloom for the Friday Swagger Donut Run. Conditions: Humid The Thang: Depart the back of Dunkin Donuts to left on College Street. Right on Archers Lane to Columbiana for 4 miles or turn left or right for additional mileage. 22 minutes out and back. COT and BOM Moleskin: The pax continue to …
No Backpacks Please
This morning the PAX was graced by the presence of F3 royalty as Alter Boy and F3 Lake Murray’s recently designated Nantan, Napalm joined us in the gloom. 14 PAX in total conquered YHC’s No Backpack workout this morning. Conditions: Really Really Really Humid (in my opinion anyway) The Thang: Jog to plush football field …
Track work with concrete blocks, what?
The Thang 35 PAX, no FNGs. We moseyed to the track and circled up on the interior field. Side straddle hops x15 IC, LBCs x15 IC, Arm circles x 15 forward then backwards x 15 IC, Flutter kicks x 15 IC, Big boy sit-ups x 15 IC, Merkens x 15 IC. Then, we split …
Turning Point displays the true definition of “You Against You”
1 pax rolled into Turning Point this AM with the anticipation of doing away with the virtual ShovelFlag that has been used for weeks and finally planting the “real deal” that was decked out in Battleship Gray as if it came straight from battle at the Midway atoll. YHC had the Q and seemed to be …
Turning Point displays the true definition of “You Against You”Read More »
Mungo’s Wimpy Q – Blame it on the Pickle Toe
Conditions: 75 with a light drizzle YVHC (your VERY humble correspondent) pried his six out of the fart sack for the first time in over a week and a half. With a vacation and then an ensuing #pickletoe (see the Lexicon for this newly added term) YVHC was in no shape to Q a Saturday …
F3 Lake Murray Wastes No Time Planting A New AO. Next Stop: White Knoll High School
F3 Lake Murray is excited to announce the launch of another workout in Lexington. “The Pull” has drawn F3 to plant another shovel flag, this time heading to the South. Welcome to White Knoll, gents. Aye. Lexington’s newest AO, name TBD by the pax, debuts on Tuesday, 8/19/14 at 5:30am. Regular schedule will be Tuesday/Thursday …
F3 Lake Murray Wastes No Time Planting A New AO. Next Stop: White Knoll High SchoolRead More »
Exercising Dance Moves
You vs You: 24 Pax got together for a non-stop workout routine that included some sweet dance moves. If you want further information on how to perform the “Carrot Top Crunk”, please refer to the DVD Special entitled “Cuttin’ a Rug with Mr. Wiggles”. Intro – Disclaimer – Just like your faith is tested at …
Planks, Bricks & Mumblechatter at Crypt
15 pax including 1 FNG and 1 2.0 posted in the Crypt gloom. For 8 of us, it was the first leg of a double down as the SweetBabyO 5K was scheduled for later in the AM. YHC promised to conserve the legs of the Double Downers so there was no leg work or running. …
Alota Tabata
9 PAX emerged at #Strut this AM, including 2 FNGs, for some Pain-by-the-Pebbles with #AlotaTabata (make that hashtag stick). THE THANG Jog to facility for COP SSH 45 IC (In honor of YHC’s parents’ 45th Wedding Anniversary today) IW 10 IC Squat 10 IC Merkin 10 IC LBC 10 IC Jog to the football field …
Striders Stride Down Sunset Blvd
10 Pax posted to run a simple trek down 378 before the 5K race tomorrow. 2nd F (fellowship) was in full swing as war stories and F3 stories shared among groups of traveling Pax. Well done! Welcome Malfunction Junction to Stride. He shared the jack rabbit start with Flapper. Conditions: Not too bad! Can’t wait …
#Ramble: Choose Wisely
A combined 9 faithful posted for another dose of pick-your-poison Friday at #Ramble. Turtle led the charge for a typical 4 mile quick loop while YHC plotted a 12 mile LSD course for those interested in conquering the LSD run before the weekend. Good luck to those taking on the 12 miler tomorrow morning. Conditions: …
Never Let Futon Give You Birthday Advice
13 PAX showed up at Strut today, with 2 taking an early 5K Swagger through the park. Some came expecting a party, but NO ONE was ready for the rules of aging… THE THANG Brick UP COP SSH 26 IC (with bricks) Squat 26 IC Imperial Walker 26 IC Dirty Dog 26 IC (13 each …