Flo Ops 005: Assault! 7 Pax entered the gloom with rain and wind in full force with their weighted rucks for 005 in the Flo Ops series where it’s an all-out attack on our bodies from the start. Prepping for GORUCK with some hills (Columbia is hilly…who knew?) and no strap ruck carries for “ruck strap appreciation”. Cadre …
9 PAX Attended a welcome back party this AM at #Strut, plus a lonely runner who made it just in time for the COT. There was plenty of respect to go around with 7 of the 10 boasting AARP status. The THANG: Jog up to the old meeting place (upper parking lot) SSH 20 IC …
Turning Point hosted 14 Pax posted for Round 6 of the #Kamikaze. In preparation for the GoRuck Challange on November 21, pax were encouraged to bring their rucks or weight vest for todays workout. As always, the Kamikaze was tweaked slightly to increase the intensity. Strong work by the pax as always! Inspiring to see men …
18 faithful met a new friend at Shawshank this am. YHC met him last Saturday at the ridiculously awful GoRuck simulation and thought the pax would like him. Finding out our esteemed F3LM Nan’tan Napalm was going to post with us, this conversation took place: His name is Andy and we carried him. This was …
YHC made it back to the gloom of the Crypt to join my fellow Crypt-onites and to visit my favorite hill. After a grueling circuit at the astro turf area everyone was thrilled to see me mosey to the hill which I have dubbed Mt. MacCrypt (Are you allowed to name stuff after yourself?). I …
5 Pax post for a gimped up YHC Q on the track. After the Sunday runs and possibly a worn out pair of shoes, YHC’s knee is telling him to slow down a bit… didn’t stop him though. Conditions: Very nice… a bit muggy though The Thang: Mozy to the track and jog a lap …
Conditions: slight humidity/ fairly warm ( Great Day for some suck. Air that is!!!) 27 PAX showed up in the gloom this am @RBHS to put their bodies to the test. YHC didn’t have anything planned, so………….. I just winged it. These workouts always seem to suck like no other and due to the lack of …
As YHC contemplated his VQ, I knew I would incorporate some field running, but like most AO’s we are lacking any markings on our practice field so often times our sprints involve trying to see and count lines, which is complicated enough when you’re not exhausted. So stealing some ideas from kids’ birthday parties, our …
Four weary pax rolled into RBHS with super sore shoulders from the simulation followed by PYT’s beat down the day before. YHC took that into consideration when planning today’s schedule of events, which was based on GoRuck’s six week training plan – slightly altered, of course. I can’t speak for the others, but I’m glad …
18 Pax rolled into the gloom for an chest/arms smoke session by YHC. Today’s workout was about Getting Better on upper body so that we can elevate our PT Test results on push-ups. YHC did tease the Pax a little with a short warm-up and low reps, fully knowing they were expecting a minimum of …
CONDITIONS: 70 DEGREES / 90% HUMIDITY 8 PAX ROLLED THE DICE AT JUMANJII THIS AM. YHC DELIVERED…”DON’T BE FOOLED, IT ISN’T THUNDER. STAYING PUT WOULD BE A BLUNDER!” AND WE RAN. DISCLAIMER BY YHC THE THANG MOSEY TO CENTER OF FIELD: 25-SSH 25-SQUATS-IC 15-MERKINS-IC 10-BURPEES-IC 15-JUMP SQUATS MOSEY TO ENTRANCE OF FIELD: SPRINT BALL FIELD …
Conditions: 68 degrees, partly cloudy, perfect morning for F3 The Thang: Jog to blockpile and everyone grab a block. Head to softball field. Warm up COP – Explain that holding your block over your head is the new waiting position in lieu of the plank – SSH: x20 IC – IW: x20 IC – Good …
The PAX arrived to an abnormally smaller group and had to be wondering what what is in store for them with so many QICs missing while away at ManCamp, errrr, GoRuck simulation. They quickly remembered The Thang from a week and a half a go, but with a few new twists. Disclaimer One FNG …
14 pax posted for a run around the AO, attempted brick game, and possibly a pattern of some sort. Also, 4 FNGs so the rest of the pax could flex our creative muscles. DISCLAIMER THE THANG: start jogging stop jogging COP: 25 x SSH 20 x little arm circles 15 x merkins 10 x squat …
(written by Nail Pop) 5 posted for a full body workout in the Shawshank gloom and bettered themselves together. A little Lexicon never hurts. I like to call it the mixed bag of tricks. Conditions: 68 degrees, very pleasant Disclaimer Prayer The Thang: Mosey to the soccer field next to the brick pile for a …
Some of the PAX have decided to try to partake in this growing rivalry between River Bluff Gators and the Lexington Wildcats. We are trying to put together an annual F3 tailgate with all F3 PAX and their M’s and 2.0’s for this game between these two schools. Let’s put on some F3 swag …
71 degrees, 93% humidity, SSW winds, UV index is low, heavy dew, dark skies, just a wonderful morning! 4 Hearty PAX enter the Jumanji jungle free of backpacks for a review of ancient Greek Philosophy as we explore the grounds of this grand AO, paying close attention to the school grounds. The unexamined life is not worth …
On 10/20/12, “the thang” kicked off in the capitol city – see original backblast for the progress in fitness over the last 2 years… http://f3nation.com/2012/10/22/f3capitol-city-10202012-the-first-day-of-the-rest-of-your-life/ . But even more, f3nation in the Columbia area has touched close to 1,000 men (if not more) from the 13 original FNGs #starfish. T-claps to the leadership pax in CLT …
25 (w/ 1 FNG/Fruitfly) joined NB for his birthday Q which involved a couple thousand yards of sprints, a bunch of merkins, and some ab work. Good work by everyone as usual. Disclaimer COP The Thang COP SSH x 34 Merkins x 17 LBCs x 34 Imperial Walkers T-claps x 34 Iron Crosses w. Partner …
When:10/09/14 QIC: Slimjim The Pax: Convoy,Fiji,Futon,Socrates,Smokey,Sand dollar,Lamont &Slimjim Conditions: 63 & just PERFECT!! 7 Pax joined in for Slimjim’s take 3 Q! I went all in & as always they saw me & raised! The Thang: BOM Jog pass the bridge on the pathway COP Arm circles-10F/10R Empiral Walkers-26-IC (correctly done this time) Wind Mill-26-IC …
CONDITIONS: Pure Lake Murray Gloom, A Bit Windy 13 PAX DARED TO ENTER THE SNAKEPIT ON THIS BEAUTIFUL THURSDAY MORNING DISCLAIMER BY YHC THE THANG: MOSEY TO CENTER OF FIELD FOR COP: 30-SSH-IC 25-SQUATS-IC 15-MERKINS-IC 30-LBCS-IC 10-BURPEES-OYO MOSEY TO STAIRS SINGLE STEPS UP THE STAIRS OF PAIN 25 MERKINS AT TOP AT BOTTOM PLANK-O-RAMA RINSE …
31 Pax enter the gloom of the Graveyard to endure some painful partner exercises. Some pax were asking YHC if burpees would be involved during the Q due to YHC’s recent fondness of burpees. They got the answer they wanted, which was no. However, YHC had other ways to bring the pain. On a side …
31 pax enter the Graveyard gloom for some painful partner exercisesRead More »
22 Pax Including 1 FNG-Dunphy posted to Shawshank for a Ranger lead No Running beatdown. After whining to the Pax about his inability to run, YHC lead the fine men of Shawsank to the field of gloom/doom/plume? Missing Malfunction Junction, who was on an FNG Quest at The SnakePit, we pushed on through the morning …
“Nice route, Magellan!” was not exactly a compliment when shouted by my high school baseball coach as I took a less than ideal route in effort to make a play on a fly ball. I felt those same sentiments from the PAX this morning as we made our circular journey around the AO. Conditions: 62 …
DISCLAIMER!! I am not a professional. There will be lots of running towards one another in the dark. Please be careful and mindful of one another in as much as possible. Otherwise, have fun!! Oh, and all puns are mostly intentional. YHC began with a mild disclaimer of being careful. We will be doing something …
When: to run concurrent with amble an alternative to amble reminder Mon. Wed. 5:45-6:30, Fri. 5:30- 6:15 Where: Dreher High school parking lot Purpose: a brisk walk/mosey not more than 3 miles due to time limits Big Time and myself (FOG) decided to go the Field of Dreams route, “build it and they will come”. …
4 PAX post for paired up punishment at the hands of YHC… Conditions: 65 degrees F, 85 % humidity, Bright Moon Disclaimer and Prayer The Thang Get your Jog on. follow the side walk to the stairs, down around the track and Circle Up COP SSHx20 IC TTTx20 IC WMx20 IC Merkinx20 IC LBCx20 IC …
15 pax gathered for another GoRuck friendly Thursday at Foxhole. No logs today but a whole lot of love for our shoulders. Conditions: 58 degrees, clear, crisp, and very wet grassy field The Thang: Disclaimer followed by warmup of 20 Imperial Walkers, 20 Little Arm Circles, 20 Squats (all 4 ct. IC and 10 merkins …
7 Pax posted to a partially eclipsed full moon. After the run, the moon was entirely chewed up by the Earth’s Umbra and we were all a bit disoriented. The COT was a mess… we couldn’t count and YHC couldn’t remember his F3 name. Conditions: 60° and comfy.. I love fall! The Thang: Head out …
Full moon? or no Full moon? Werewolf? or no Werewolf?Read More »
[best read with a pirate accent] Ahoy! 10 PAX gathered in the gloom ‘neath an eerie sky in the wee arrrrs of an early humpday morn. The sky, alight with starrrs, would soon be turnt’ to blood as the light from the harrrvest moon melted away to reveal its blood red hearrrrrrrrrrrrrrt. Conditions were fiarrr, …
(Written by Shank, posted by Floppy Disk) Conditions: 56 degrees; Glorious chill in the gloom under a full moon 39 PAX posted in the Graveyard gloom with clear eyes and sound hearts. Chin Strap rescued an FNG (Wet Spot) from the fart sack on a reconnaissance mission in the Sad Clown Shuttle and was welcomed by …
Sad Clowns Rescued from the Fart Sack & Delivered to Lunar Lunge FestRead More »
9 PAX showed up for a little Ruckin Fun, some with and some without. There was some fun for all to be had and the mumble chatter was at an all time low with a weekday high turnout, or was it. YHC was in the back sucking wind the entire morning so he probably missed …
How Much Ruck, could a Rucker Ruck if a Rucker had no Ruck….Read More »
21 Pax posted for a gloomy yet cool morning beatdown. YHC had some new exercises for the Pax for the 2nd Shawshank GORUCK workout. Enjoy! Conditions; 52 Degrees 72% humidity BOM Disclaimer / Prayer The Thang *Pick up Bricks for those w/o Rucks *Indian Run / Walk (Prisoner Lunge) around Warden’s Way ( .29 mile) …
It is time to get ready for GORUCK!! Are you ready?Read More »
(Posted on behalf of Fracture) 18 Pax including 2 FNGs posted at Crypt to take on Fracture’s VQ. Mubble Chatter was plenty, until YHC introduced a few new methods of delivering pain to the pax. Conditions: 54 Degrees BOM Disclaimer/Prayer The Thang: Mosey to Parking Lot by Pull up bars (high knees, butt kicks) COP …
5 faithful posted in the 50 degree brisk air Monday to take a few laps around the RBHS track & knock out the cobwebs (or muscle aches) leftover from the Mud Run. A little variety on a traditional ladder & even a Co-Pay sighting in the #Gloom made for a painful but fun start to …
Chief Running Bear, as legend has it, introduced burpees and merkins to the first American colonies. Today he travelled the Occaneechi Path, today U.S. Highway #1, to the early early morning gloom of the Snakepit. Standard Disclaimer: This product is meant for educational purposes only. Any resemblance to real persons, living or dead is purely coincidental. …
“This morning is going to suck.” If you want to get the anxiety filled, ulcer inducing juices of your PAX going at 0515, start your Q off with that statement. YHC made this proverbial ‘wind out of the sails’ proclamation to 13 brave PAX this early morning gloom. It was the same as a punch to the solar …
8 pax arrived for a push-a-rama due to YHC having Jello legs from marathon prep. Celebrity guest Ranger wasn’t complaining. DISCLAIMER THE THANG: jog to middle school circle up 20 x SSH 18 or so x little arm circle (with confusing reverse commands) 15 x merkins 20 x imperial walkers at benches 10 x dips …
53 degrees…perfect rucking weather. 20 PAX posted for the 2nd GoRuck friendly workout at Speedtrap. YHC tried to focus today’s workout on legs and shoulders (in case you couldn’t tell) as I have a sneaking suspicion that we’ll be using these in a few weeks. If you are doing GoRuck on 11/21 GET TIME UNDER …
As the gloom lifted on Saturday, October 4th, 2014, over 600 pax from around the country descended upon the Leatherneck. While we may have come from different cities, states, and backgrounds, we had one thing in common: a bond, represented by a single letter and a single number, enclosed within a circle. (For those of …
60 degrees, a slight chill in the air, dark, lots of dew and wet grass. 7 PAX posted in the glorious Strut gloom for a workout from the understudy / substitution Q. Due to Mud Run injury, Enos was unable to take the helm so I stepped in to lead the PAX this morning. Last minute means a rehash of a …
Two faithful pax showed for the post mudrun recovery ….. speed work? Well, we did some light tempo work on the 4.6 mile out and back run. At about a mile left, both of us started to feel the aches and pains surface. Good thing we didn’t push too hard. Moleskin: We discussed the prioritization …
12 pax from five different AO’s came early (6:15 am) on a cool Saturday morning to test their endurance on YHC’s version of The Four Corners. Hopefully everyone finished feeling like they got their money’s worth. Conditions: 64 degrees with stars everywhere. The Thang: Disclaimer (no FNG’s). Mosey from parking lot to lighted area near stadium and …
34 Pax (1 FNG) who weren’t completing the Mud Run converged at Graveyard to help YHC celebrate his born day. YHC had plenty of party favors to share with the pax. These tasty party flavors came in squat, burpee, and flutter kick flavors with a delicious pain filling in the middle. Initially YHC had intended …
18 PAX came out for a pre-MudRun beatdown courtesy of the Reaper. The Reaper was looking for blood as YHC was cut by the intimidating Scythe Flag, but hey that was just weakness leaving the body. No more blood after that, but plenty of grunting, huffing, puffing, and heavy doses of pain. The Thang: Stadium: …
2 pax braved the grounds of Turning Point on Thursday morning for a workout in the gloom. YHC had the Q and learned 2 positives from the workout. 2nd F is great with only 2 pax. You really get a chance to get to know a brother and I must say Higgins is an AWESOME …
Where 2 are gathered, an official post and workout can occurRead More »
9 Pax posted for an easy stroll through lexington and a park trail in preparation for the #Leatherneck on Saturday! Conditions: 63° and 90% RH The Thang: Head south on Lake Dr to Gibson Road. Turn right to Gibson Pond Park and run the trail loop. Turn left back onto Gibson Road. Stroll to US-1 …
Stride Preps Mudrunners with Slow and Easy Through Lex.Read More »
The PAX arrived to find themselves split into groups of three to start and were told to stay with their groups. Anticipation levels were on the rise. Just what would they encounter today? Mosey to the track starting line: 15 x SSHs IC, sprint to corner of track 15 x TTT IC, sprint to corner …
14 pax entered the gloom for a pinch hitter Q as the starter was pulled due to excessive use of his legs. YHC committed via the wrong Twitter feed believing it was for a different AO. Once corrected on both matters, YHC decided to bring in the big guns, the logs, to substitute for blocks from …
With the Ultimate Challenge Mudrun just over 48 hours away, a record low # of 7 PAX arrived at SnakePit for a GoRuck friendly workout. Not knowing what to expect, the PAX were put through a workout that YHC secretly used as a dry run for a specialty workout, The Mule. YHC learned a great …
15 Pax including 2 FNGs posted at Jumanji (tied the record) for a Baseball Postseason inspired workout on the diamond. YHC described the workout as “If you like baseball, you will like this workout… If you don’t like baseball, you won’t like it even more after this…” Not sure if this prediction came true, but the …
Teamwork was the name of the game and seeing YHC read, somewhere reliable, “three strands are not easily broken” — three seemed like a good number to use. YHC promised to keep the numbers simple and not let #Stride breakout again, like the last two Q’s, so we only got to visit 3 of the …
A cord of three strands is not quickly broken, nor 3 F’sRead More »
The Thang Disclaimer and prayer Mosey to front soccer field COP SSH X 20 IC Windmill X 20 IC Through the Tunnel X 20 IC Mountain Climbers X 15 IC LBC X 15 IC Mosey to large baseball field Around the Horn In pregame or after a strike out, the ball being thrown around the …
19 PAX posted in the Gloom this morning to celebrate Rudy’s 1 year anniversary. No cake, no candles but there were some tires! Conditions: 65 and dewy The Thang: Warm-ups are for sissies Mosey to the hill behind the softball field. Jacobs ladder 10 burpies, sprint up and down the hill, 8 burpies, sprint up …
21 pax pulled into the gloom for an overdue VQ synced to a 1-year anniversary. With the Mud Run on everyones minds, the PAX teamed up for the work ahead. Conditions: 63 degrees with refreshing dew on the ground. The Thang: COP – Parking lot SSH Through the tunnel Windmill Teams of 4 (with mudrun teams …
CONDITIONS:NICE 4 PAX CAME OUT TO SWING THE KB IN THE LAKE MURRAY GLOOM. DISCLAIMER: YHC THE THANG: MOSET TO ANT ISLAND 30-SSH 30-ARM CIRCLES 20-MERKINS 30-FLUTTER KICKS KB 30 SEC INTERVALS CIRCUIT: SQUAT CLEAN SWING LUNGES DEADLIFTS SHOULDER PRESSES CHEST PRESS PLANK-O-RAMA 26-NAPALMS 30-SQUATS RINSE & REPEAT X 3 30-IMPERIAL WALKERS MOSEY TO PARKING …
SQUATS?? WE DON’T NEED NO (MORE) STINKIN’ SQUATS!Read More »
CONDITIONS: 65 degrees DISCLAIMER: Wedgie THE THANG: Mosey to practice field COP: SSH x20 IC TTT x20 IC WM x20 IC LBAC x20 IC (10 each direction) BBAC x20 IC (10 each direction) Line up on goal line Sprint to other goal line Bear Crawl back 25 yards Lunge back 25 yards Broad Jump back …