We brought out the cowbell for the few dedicated souls in the 80 degree gloom. The THANG: Warm up jog. Sidestraddle hop (25). Calf Raises (25). Squats (25). Arm Circles (forward 25; backward 25). Russian Twists (25). Jog to pick up blocks and then back to the large field. Five stations were set up in …
Conditions: 79 and humid Pax assembled at SPC and cranked out a little over four miles (4.06 on Strava), with three pax (OC, Subprime and Gump) performing a 3.5 mile pre-run for extra mileage. Nice work, men. COT: Good to have Polo back after a brief hiatus from having his son, Lawson. Aye! BOM: Prayer …
Conditions 78 with a touch of humidity The Thang: Pax assembled in front of Dreher Mosey to brick pile cage and grab a block Circle up in plank and get the low down on the morning’s festivities, which will be a Devine Street Block Party stopping at various parking lots, alleys and lawns for a …
6 pax began the morning with a tour of the Iron Yard, incorporating some cardio base with the usual muscle stretch and toning in which kettlebelling excels. Conditions: Clear sky, warm, muggy, good air The Thang: Warm up: Side Straddle Hops x 20 in cadence, Imperial Walkers x 20 in cadence, Halos (10 clockwise, 10 counter clockwise) OYO, …
Strong morning at #amble, with 11 pax rolling into DHS for a Friday edition of #Amble and to see what Barcode had cooked up for his VQ. The Thang: Pickens St. Out and Back Depart DHS Left onto Amhearst Cross Devine St. Right onto Blossom Head down Blossom through Five Points Destination is Pickens St. …
#SwampFox has been exceedingly swampy of late. Whether it’s the blistering heat that has driven the Crayton groundskeepers to leave the sprinklers on 24/7 or the converse summer lack of attention, the football field at Crayton is a bog. Soon we may see marsh grasses rising up out of the turf. Noting the exceptionally nasty conditions, YHC …
20 pax showed this morning for a nice muggy beatdown with plenty of hand release merkins. Mosey to the back of the school to warm up. ssh x 30 IC IW x 30 IC LBC x 30 OYO Butt Kicks x 30 IC Squats x 30 IC Mosey around the school to Galway for an …
80 degree warm morning North of Columbia with some great Pax in Blythewood and two FNG’s! Two Gloves as guest Q enjoyed spreading some brotherly pain in the gloom, we’ll all be stronger for it! The Thang: Warm up lap around Rec center to tennis courts COP 40 side straddle hops- IC 15 Merkins- IC …
13 Pax met YHC in the dank gloom this morning at Hammer ready to get after it. We took off at 5:30 disappearing around a ball field just as Collar emerged from his vehicle only to find the Pax had vanished – he eventually found us though. We didn’t stop moving for 45 minutes solid …
9 pax made it to Stumble “track” day for a little speed work. Yassos would have to wait until we tried a new twist on an old favorite-the Indian run. We split the group in two and found our way to the baseball field. Two lines started a slow jog while the last runner ran …
So YHC is eating a little crow this morning as almost two weeks late the backblast from #Ramble’s June 26 workout is finally posted. This delay goes against what we preach as ‘duties of the QIC’ and for that YHC apologizes. 9 faithful posted to a Friday #Ramble for a 4.4 mile, flat, speedfest that …
Better late than never – #Ramble scales a wall during 4.4 mile speed-fest (6/26)Read More »
12 Brave,left the #fartsack at home,to come to the #gloom for a Honey Do beat down!! Weather: 73? Humid as…. COP: 60 SSH IC 50 Carolina Dry Dock IC 25 Burpees Blocks: Incline / Decline / 1 arm-Switch / Diamond / Block on back = Merkins-120 total 75 Calf Raise w/ Block 50 V-Ups w/ …
We had 5 faithful show up at Score this morning on a rank, skank, hot, muggy Thursday morning. After a fun joint warm up with Brickpile, the PAX got reminded not to forget those leg days. As the Notorious F.O.G. said, today was a day devoted to the Lower 48. Conditions: As above The Thang: …
Conditions: 75 and damp It was time to mix things up a bit at the Iron Yard and we had a special guest named Hee Haw to try to impress…. No Turkish Get-ups today….. The Thang: Disclaimer and Warm-Up: -SSH: 30 IC -Lil Arm Circles (Foward and Reverse): 30 IC -Butt Kicks: 30 IC -High …
5 PAX posted to #Legion this morning in the sticky #gloom to tackle the #MonthlyMurph and #GetBetter. They all pushed themselves extremely hard and it was quite noticeable due to the amount of perspiration seen on all the PAX. This weather aint no joke. Conditions: 76 Deg and 85% humidity COP: Mosey to starting point (Mailbox …
BOM: Prayer by Nail Pop. Weather: 78 degrees and humid/sticky. 20 PAX posted at Crusade for a 22 1/2 minute out and back with some hills mixed into the route. The thang: Head out of Pilgrim Lutheran Church parking lot and head down Hwy 6 towards Old Cherokee. Once you get to Old Cherokee take a left and …
Nine pax posted to DHS this morning with passports in hand to head over to the city of Forest Acres, SC. The route was an Out & Back to Kathwood Baptist Church. Total distance covered of 5.25 miles, with several pax completing 3-4 miles. Great showing by all. The Thang: Depart AO Left onto Adger …
12 disciplined men avoided the fart sack and endured a Slumdog Q that did not include pain balls or home made relay batons. But what the workout lacked in creativity, it made up with pain. Weather: 73 degrees, 75% humidity The Thang: Warm up run around field including left and right shuffles across the field …
My task was to create a 6 1/2 mile route with hills. One PAX told me that this was the hardest route he’d run, which made it all worth it to hear! The route began at Shandon Prez. We took Woodrow to Blossom and turned right. We ran up Blossom all the way to Assembly, …
19 #Ironpax opened the day with #Thunder. YHC has been thinkning a lot about Teamwork, Accountability, and Attention to Detail; and wanted to work some on all three. Teamwork: individuals with individual talents working together, helping each other, toward a common goal. Ours: to #Bebetter. Conditions: Famously Humid The Thang: Warm-up jog around the track and circle up in …
ISI with Attention to Detail, Accountability, and Cinder BlocksRead More »
5 men took the hour long #redpill this morning in 91% humidity and left buckets of sweat all around the Brandon Acres neighborhood. Conditions: Only 73 degrees but 91% humidity pressed on the pax. THE THANG: Mosey to the outfield… COP: SSH x 20 Merkins x 10 LBCs x 20 Slo-Mo Merkins x 10 Slo-Mo …
Conditions: 74 and muggy Route: Leave Trenholm Plaza head down Trenholm crossing Forest to Spring Lake, Right on Spring Lake to Stop Sign, right on Shorebrook, right on Lakeshore, Lakeshore back to Forest, right on Forest back to Trenholm Plaza. Approximately 3.8 miles. COT & BOM by YHC
11 Pax with 2-FNG’s braved the gloom and got up from the comfy confines of the fartsack this morning and walked straight into a humid cardio beat down. Kotters to Stand-up who was a Sandlot regular and has taken the last 6-Months off for posting today and bringing an FNG. Conditions: 73 Muggy, Welcome/Disclaimer The …
13 PAX w/ 1 FNG showed up at Sandlot this morning for what had been promised to be a #smokefest. With the humidity back, didn’t take long for it to turn into a real sweat fest also. Welcome / Disclaimer The Thang SSH x 105 (IC) – right there in parking lot (#crowdpleaser from the …
A few weeks ago, Pondo approached me about taking up a Q slot in their rotation. A guest Q as it were. I immediately said yes and am honored to have been asked. As this is a strong, dedicated group, I only hope that delivered. Conditions: Not too bad for a July morning, 72 with some mugginess The …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
Weather: Warm and Humid…who knew? Mosie to front of school field for warm-up 30 SSH 20 IW 10 Merkins Mosie to Deveraux/Adger 25 Iron Cross 25 Decline Mosie to top of hills for 100’s 25 reps at bottom and top of each hill for total of 100 First Round- Merkins Second Round- Squats Third …
14 men showed up to a dry humid morning – where it was good to see the return of a few familiar faces plus one new one – welcome FNG Tom McGrath (Korn – that’s with a K). YHC may have been a little over confident when planning the workout last night so a few …
9 pax posted in the gloom today for SCORE and were treated to another Adrian workout – with the added bonus and guest appearance of the world-famous Snot Rocket. Fresh off a vodka fueled, 4th of July golf weekend, Rocket was tanned, toned and ready for action. YHC spent some time in the Lexicon and …
5 initial PAX took to the gloom this morning with early word that we should be joined by a FNG. No signs of him at 0530, so away we go on our typical Monday morning, something tough, challenging and different from the week before, Chisel. Instructions were set that this morning, the route would be …
12 Pax, 5 for #TheBull & 7 for #TheBullsEye, posted this morning in the gloom and #GotBetter. As song writers sometime say, a song just sorta writes itself. That sums up the title of this backblast and the quote of the day. To explain…as YHC and Robber rucked up the first staircase of the garage, Wingback …
F3 DADS / NFL PLAY 60 COMBINE EXPERIENCE Who: F3 Dads in partnership with NFL Play 60 What: NFL Mini-camp style workout (No sign-up required, just show up) When: Saturday July 11th, 1-3pm Where: Panther Stadium Practice Facility Why: Because every kid age 5 – 55 want to do this! Additional Information: Parking: Parking …
Seven gathered this morning for the Monday speed work brought to you by Sketch. On tap was double loop on a two-mile rectangle. The first mile was the warm up. The middle two miles were the test — fast as you can for two miles. Then, we regrouped for a final mile cool down. The …
While others were nursing their pre 4th of July hangovers, the Men of F3 where getting up, taking their daily dose of #redpill, and posting for a great workout. Today was the first of many to come, North East convergences. The men of #Sandlot (or I should say, a faithful 2!) posted for a workout …
30 Pax (with one FNG-Overdue) made it out to the Mission hosted convergence for a little patriotic beat down. It was a great opportunity to pay tribute to July 4th and “17 76″…. Conditions: 73 and moist. The Thang: Circle up for Disclaimer Mosey around the park to view the Pain Stations Circle up for …
It is time to raise the CSAUP bar again…. Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16 03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options. Get signed up now so we …
12 PAX entered the gloom this morning on a day that promised more than what they bargained for, as all #Dawnstrike workouts deliver. However, it would be a day of surprises, that even YHC could not have planned. Conditions: 72 degrees with a light sprinkling of rain for the first half The Thang: Mosey over …
Pondo and YHC thought it may be a good idea to join the forces of #Legion and #Woodshed for#JointOp. I’d say all of the PAX came out victors. The two of us transported bricks the day before to make sure we could offer a quality beatdown. Conditions: 75 deg. Rather pleasant. The Thang: Mosey from #Legion …
YHC always has a great time taking it back to where I started, #SwampFox. Lot of familiar faces, as well as a lot of new ones. Plenty of effort put forward by everyone this morning. The guys at #Swampfox can hang with any AO around….. The Thang- Start at Crayton, run toward AC Flora stop twice along …
21 Patriots (including 1 FNG- Welcome Voucher) posted for a #WoodshedBeatDown of historic proportions. This is the day the 2nd Continental Congress in Philadelphia voted to declare our independence from England. The Declaration of Independence was dated two days later, but not signed until August 2nd. To commemorate this momentous occasion in our nation’s history, …
Stumble welcomed some pax from across the Midlands today to risk life and limb in the Davidson Road tunnels under I-77. 5 posted early to get their hills on at LSD pace (8:45 or so). The Thang: 0500: Olde Knight > Chambly > Old Woodlands > Garners Ferry > Woodhill Circle > Garners Ferry > Old Woodlands …
Good run this morning for #Amble. #kotters to Noonan who made his return to Amble, fresh off his wedding week and honeymoon to Mexico. Glad to have Noonan back! Conditions: slightly humid, but overall pleasant The Thang: “The Zipper” Depart AO Left onto Adger right onto Devereaux Right onto Albion left onto Devine Left onto …
10 Pax entered the early morning gloom at Sawmill to get dose of Binary on the Q. This was Binary’s first time leading the Pax at Sawmill which has had a great launch over the past two weeks. Many of the original men who were there for opening day have stuck with it and have …
The Ramble 5K returned in full force this morning providing a challenge for repeat customers and pax new to this Ramble challenge. Conditions: Humid. The Thang: Warm up lap around the block, then, at the #ShovelFlag Starting line, 3.1 miles as fast fast as possible. Here is the course: Results available here: http://tiny.cc/ramble5k or …
29 faithful includeing 12 pax and 17 2.0s posted Turning Point this morning for our 2nd edition of First Friday Fathers. YHC had the Q and it was a pleasure as this is one of my favorite workouts. As you can see in the picture above, things got a little crazy. Great group of pax …
Yhc knew the pax of Boneyard are tough because every Q comes in with an idea of how to crush their souls, yet they keep coming back for more. As a change YHC decided to give the pax a full body workout with weights to change it up. A little modification took place when 1 …
11 Pax joined YHC in the gloom of Crypt for a US History lesson that included a little religion as well. Mumblechatter was non-existent. YHC isn’t sure if that is because the PAX were trying to catch their breath or keep up with the History lesson. The Thang: Run up and down parking lot rows. …
So YHC signed up for his second go round of Qing an F3 Dads workout. Coming up with a workout for this is a bit challenging, but in a good way. You have to find something that isn’t to difficult for the 2.0’s but still challenging, something to keep them involved because Squirrel…wait what were …
49 Dads and 2.0’s converge at Graveyard/Crypt/Boneyard for F3 Dads workoutRead More »
Another day ‘n another chance to better ourselves. thar was much twittArrr chatter abound yesterday wit’ who would Q or not. Mac fightin’ on th’ disabled list has thrown us all a curve cannon ball. A certain male nurse threatened butler, ‘n a tasty yellow treat offered up to a Presbyterian a choice ’bout an …
Elvis Sails a Pirate ship, Mac gets Lapped, and Man was it humidRead More »
(Written by and posted for BOO!!) When an old fat guy gets called to lead, he needs some motivation. So, what better medicine than a trip back to his teenage years when he rocked a mullet and a Def Leppard Union Jack muscle shirt. Well, the mullet is long gone but the shirt lives on. …
Lolly Daskal recently posted an article on Inc.com about how bosses can go from good to great. Since there are no “bosses” in the starfish world of F3, “Leader” is a better substitution. Thanks to Jar Jar for making the edits. The original article can be found here. I take no credit for this content. How …
9 PAX were probably much surprised to see YHC arrive on time for his VQ. Someone probably brought a backup winkie but got to keep it hidden. The goal was to keep moving and do a little extra in anticipation of backsliding during the upcoming holiday weekend and judging by the quiet PAX, maybe it …
While YHC will not be at the BRR due to conflicts, that’s no reason to not help those that are going, and BRR training doesn’t just have to be on running days. Today’s Thunder leg-o-rama will hopefully makes those hills a little easier. In between leg work, the boys of Thunder did have time to …
***Posted on behalf of Turnbuckle*** YHC noticed a bunch of birthday Qs at Shawshank awhile back so when my birthday came rolling around I asked Mr Grave Digger if I could have a turn. After a failed attempt at counting last Q I was bound and determined to get it right this time. I spent some …
19 PAX meet up to close out what YHC thought was a very long month of the #BurpieBlockTour. 8 AO’s got to take part in this awesome fun and Anchor got a taste of it. Conditions: 75 and breezy Disclaimer & Prayer Right after prayer head over to open field for COP SSH – 30 …
14 faithful posted in the gloom for a pre Independence day workout. Nothing special but moved at a good pace. Conditions: Overcast and 72 with lower humidity – thank goodness The Thang: Mosey to cage for blocks. Take blocks to practice field for COP. All exercises performed in cadence unless noted. SSH x 25 Little baby …
20 Pax fought off the desire to Fartsack this morning and came out to the Grandstrand for some Floppy Fun. With a little last minute schedule change with Chaser, YHC decided to head over to the coast a few days early. Some of my Lexington brothers threw out some warnings to the F3Grandstrand about some …
Leading by example is a good thing in nearly all of life’s endeavors, unfortunately YHC was not up to the challenge this morning. Fortunately, the course and the pax were hard enough to ensure a challenge without a leader. 500′ of climbing and 7 miles (6.25 for YHC who needed a shortcut) awaited 8 Ramblers …
When: 07/02/15 QIC: Detour The PAX: Misfire, Garnish, Myrtle, Guac, Slumdog, Duckie A small but dedicated group of Great Americans found their way through the gloom to Trenholm Park. What we lacked in a shovel flag (Collar??), we made up for with patriotism. Conditions: A very pleasant 72 degrees. TheThang: SSH X 30 4CT IC Merkins X 15 4CT IC Mountain Climbers X …
13 pax including 1 FNG stepped up to the plate to get better and be better this morning. The Pit has recently had good numbers so YHC knew something special was in order. The night before the text was sent asking how many stairs would be run. The answer… We will run no stairs. Hindsight …
2 brave the gloom of the latest Anchor Friday with one kettle bell between them. It was agreed that no fun would be had – well maybe a little. SSH 20 IC IW 20 IC Sumo Squat 20 IC Lil Arm Circles 10 each way IC Merkin 10 IC Two circuits – one with KB, …
Conditions: 72 degrees with a slight breeze First – let me say that it was good to see Melt Down, back from the injured reserve list. The guy pushes himself and I like it. 11 Pax (or should I say Players) came to the shores of Lake Murray this morning to play a game of Kettlebell Bingo. …
22 Pax posted this morning to see what the advertised new route would be. When YHC took out a weinke to go over the route, eyes rolled. YHC insisted that he just couldn’t remember the names of the streets and needed a reminder. The route itself was pretty easy to remember. Just a few rights …
21 Pax joined YHC in the gloom of Crypt to celebrate his 42nd consecutive year without dying(A new PR!) With a sadclown warmup run beforehand YHC was ready to celebrate F3 style. The Weather: warm and muggy The Thang: Mosey around lot to the thistle patch for a short COP All IC Side Straddle Hops …
Greetings brothers. It is the eve of of my 5th mission trip to Nicaragua. YHC did not intend to saying that to brag, but to encourage. Back in the beginning of 2009 I never would have imagined I would take 5 trips to this county. It was CSAUP. In 2008 and the beginning of 2009 …
An Elvis friendly route was promised after our fearless leader tweaked his ankle. BRR teams everywhere in the land of F3 have all taken a gasp of fear on the anticipation of the outcome of the ankle of Mac. We all pray he heals soon. Conditions: 72f, 83% humidity Opening prayer & route Take a …