In the absence of our brother posting to the nasty Blue Ridge Relay, 12 men posted to Thunder. In honor of those men, and the work they were about to undertake, we did no running up no hills. The Thang Mosey to the block pile, grab a block. Name it, it will be your friend …
Stretch 40 SSHs (IC) Various stretching 40 SSHs (IC) Exercise #1 Indian Run (last man 1 burpee) to Murray Street 5 min AMRAP (20 squats, 20 lunges, 20 merkins) Declining block (10 -> 1) reverse hill carolina dry docks Indian Run (last man 1 burpee) to Michigan Loop Exercise #2 Break into 2 groups; Exercise …
After the arm beating we have been taking this week, 8 faithful Pax emerged from the fartsack for a pleasant stroll around campus to enjoy a more leg-intensive morning. YHC was on time, but kept it real by managing to forget his gloves (not on purpose, really) and had to run back to the car …
First time Q’ing for Bedbug, but a fun one even though the humidity made it a bit sticky. Good job of all keeping up and conquering Martha’s Hill. Conditions – Mid 70’s and Humidity on strong side The Thang Leave parking lot heading to Martha’s Glen 3 stops along the way First stop – Side-Straddle Hop …
You’d think we’d run more on a day so many guys are headed to the hills. Nah, running just eats the clock. Instead Hammer guys ate up 45 minutes of paver work with a few sprints mixed in just to let the hands relax. It was nice. Like this: Conditions: 76 Degrees, 84% Humidity TheThang: Mosey …
One member of the Swampfox pax has been out of commission with shin splints so YHC decided to invite him back with the promise of no running- thus a Score Style workout was developed for this morning. Just because no running is involved doesn’t mean a good beat down didn’t occur. And yes, suicides were …
8 Pax posted to Swampfox for a beatdown reminiscent of hazing. Great work, intensity, and focus by all. Conditions: 75 and Perfect The Thang: Jog to end of parking lot 25 SSH 15 Merkins 25 squats Jog to corner of building Bear crawl 30 yards then sprint to corner of property Air chair for 1 …
Labor Day Holiday workout is expected to be lightly attended due to PAX getting that last beach trip in before the end of summer. However with YHC posted to lead a group of hard charging #Brickpilers, he found none. The only hard chargers there were #SCORE. These guys are dedicated. Since 6 PAX posted, it’s …
10 PAX took part in the first kettle bell and agility workout. The PAX would like to welcome our 2 FNG’s Grant Miles – Virus and Brandon Vaughn – Strain. I think everyone got what they came for this morning. It was great to have 2 FNG’s as Iron Yard continues to grow. If you …
13 PAX posted to Stumble this morning for light mosey back and forth around the neighborhood. Given that this was the final taper run for Stumble BRR team, YHC chose to do 3.2 miles on a FLAT route at an easy does it pace. Conditions: HUMID! The Thang: Left out of AO onto Olde Knight, Left …
Five Pax tackled the Watertower Wayfinding adventure set forth by Sketch. The task: Beginning at Shandon Pres.each runner was tasked with finding their own route hitting two check points – which happened to be the two closest watertowers – and returning to the church. The watertower locations were disclosed; one being on Gladden just before …
11 PAX came out to the Sandlot gloom to get better. Viagra was on the Q and was pumped to challenge his fellow Pax and push himself beyond his own limits. Conditions: 70s and muggy Disclaimer Mosey to the upper Parking lot. Warm up COP: 25xIC SSH 25xIC High knees 20xIC Wind Mills 15xIC Merkins …
YHC had the responsibility to Q the Tuesday morning after Labor Day 2014, the first weekday Q at the Woodshed following our founding on 8/30/14. No one else wanted to take that Q last year and no one else wanted to take it this year. So YHC, re-visited his very first Woodshed Q, which was …
Better Than the First Time: The Morning After, AgainRead More »
11 of the PAX showed up today. I was glad to see the turnout given the BRR was coming up. I didn’t know what to expect with respect to what I planned, but after it was over I was hurtin and I owe thanks to the PAX for it, for forcing me to live up …
With the Blue Ridge Relay coming up for YHC and others, there would be very minimal running this morning. And by minimal running, that means moseying to the block pile to pick them up, to put them pack, and moseying back to COT. Seems like we had a few fartsackers this morning, but for those …
Mission accepted a Q on the fly in honor of his 44th Birthday with the request that I help with the backblast. It was hard to refuse him in his newest gift from his youngest child… an awesome pair of Blue SuperMan socks…we also had a fly-by of the Space Station which I have confirmed …
Mission celebrates #44 with BrickPile and the Space Station…Read More »
20 Pax post for what was expected to be a “planned” workout. Well…today’s Q fart sacked on the preparation for an off the cuff, on the fly, wing it style beat down…..F3 STYLE. Conditions: 70 w/ a breeze Disclaimer The Thang: Mosey to the ball field parking lot and circle up in cadence 25 Prayer Squats 25 Side Straddle …
It was time for yet another one of our brothers from The Mission to step up and take command of the QIC controls for the first time on Saturday and boy did he ever. Sparks lived up to his name as the sparks indeed did fly when he and Nails teamed up and dropped the …
4 faithful pax got out of bed and made it out for a wet and humid #Brickpile. As the Dawnsrike crew was making their appearance back to the parking lot, the faithful 4 got to work. Conditions: 76 and muggy The Thang Mosey to the middle of the big field for COP. SSH x …
38 Pax posted today in the gloom for a very special morning. Some posted for #TheBullsEye, some posted for #Ramble, and many posted for the inaugural running of #BullonFIRE. #BullonFIRE is a great example of the awesome Pax of F3 Nation stepping up and thinking of new and unique ways to honor those who put themselves …
Some months ago the pax of SCORE decided to ditch Saturday workouts in favor of Mondays in the gloom. It seemed that the numbers supported the move. Yet, with a determination among the guys to make the SCORE workout one of the best in town, we now have Monday workouts bringing in record numbers AND have …
14 pax, including 1 FNG, kicked off the best day of the year with a brutal workout at Battle. Tri Lamb Run to Battle Loop and circle up for a rapid-fire warmup: 20 SSH, 12 merkins, 12 squats (all in cadence), then 15 burpees #BattleLoop circuit: Run 1 lap around #BattleLoop 25 pull-ups, 50 burpees, …
16 pax posted for a pre football workout. A little extra calorie burn for the upcoming snack season The thang: Disclaimer Mosey lap around building Wall squats and BTTW 2x30sec Mosey to pick up brings and take to middle of field and drop them off for later 4 corner abs with return run to center …
11 PAX came out to the Sandlot gloom to get stronger and withstand the humidity facing us at the Sandlot. Binary was on the Q and is continuing to fight his #kottersyndrome of adjusting to life and sleep with 2.0 and 2.1. He arrived just in time for the start time and got the PAX …
While #fartsackers abounded across F3 Columbia this morning, no doubt due to a late night of debauchery and parading the goal posts around Five Points in celebration of the Gamecocks season opening victory over UNC, three pax converged at DHS for a 5k route through Shandon. We have seen a push recently throughout F3Columbia for …
I would love to take credit for this shift in the workout at Ironyard but the reality is the credit goes to Backdraft. Ironyard is incorporating agility and cardio into the workouts from this point forward. Happy Trees did a great job with this earlier in the week and Wiki would have done the same …
Conditions 75 degrees; little humid, but not too bad The Thang Once again, Handy Manny planned to help the PAX by parking his truck at the beach and running the 2.0 miles back to the AO BEFORE our 0530 start time. However, he had a later arrival time this week, and even he can’t run …
14 men, including 1 FNG, gathered in the Gloom at Blatt PE Center, here’s what we did: Disclaimer Conditions: 74 and humid The Thang: Fast Mosey down Wheat Street, left turn to cut through the field by East Quad. Circle up in the field. 27 SSH IC 17 Merkins IC 27 Squats IC 17 Russian …
9 Pax posted for #Stumble in the gloom and met Taper time. Also, Serena introduced the new #Stumble shovel flag to the Pax. TClaps to Serena for the awesome job on the shovel flag and graciously providing #coffeeteria for the entire #Stumble Pax on-site after the run. Lastly, TClaps to Pondo for assisting in the Q …
Conditions: 73 degrees. 92% humidity A record 16 Pax posted for Stumble on a humid cool morning. The Pax were promised a taper given the impending BRR. Taper we did but only the hills. With less than 100 feet of elevation gain for the course certain Pax didn’t apply #taper to the speed. Beacon blasted …
A #record16pax #Stumble Taper Day, Taper Hills That Is…Read More »
I. Warm-Up in Parking Lot (w/ 10 reps each, i.c.) a. Cotton Pickers b. Don Quixotes c. Prayer Squat d. Plank Jacks II. Four Corners around the school a. Chaser LBC’s (15 reps, i.c.) b. Mountain Climber (15 reps, i.c.) c. Russian Twists (15 reps, i.c.) d. Freddy Mercury’s (15, reps) Indian Runs to next …
12 Pax posted at Score this morning. Without further adieu, here is what we did (YHC is utilizing Stretch’s standard backblast disclaimer that some exercises may have been left out): The Thang: IW x 20 IC LBAC x 20 IC SSH x 20 IC Merkins x 15 IC LBC x 20 IC Flutter Kicks x …
24 PAX at The Woodshed this morning. Great crowd for my first Q at the Shed. It was not a easy workout but I hope it pushed the Pax to get a little better this morning. When I got home I enjoyed one of my Ensures that the Pax gave me this morning. This might …
20 faithful gathered for some four corners of pain at the Brickpile. While the late Dean Smith of UNC basketball fame perfected the “slowdown” four corners, QIC modified the concept to bring “up tempo” to this four corners. T Claps to Woody for introducing the four corners one Saturday morning. Conditions: 73 and slightly humid The Thang …
14 of Columbia’s finest (pax) showed up at #SwampFox with very little idea of the plan for the morning… YHC included. Every once in a while the hankering for a Wienkeless Q takes hold and its just good to see what comes of it. Today, the route provided the opportunities, the Q simply filled in …
September has proved hotter than August as it was a fairly muggy morning at #Hammer. Hills are always a nice touch to a workout, but today we got creative with the #cinderblocks. The Thang: COP Field * SSH- 20 (4ct) * Baby arm circles forward and backward- 15 (4ct) * 10 hand release merkins …
Posting on behalf of Subby…since he did fill in for me, I can at least post the workout. Originally, I thought I was a no-go for this morning, so Subby came in for the rescue and Q’d for me. I was able to make a last minute post though. At least I can become Subby’s …
Pre Blast: THE QUAD Florence has a small following creating our version of #TheStandard It is triple down consisting of 0415 Murph workout, 0500 Ruck with weighted coupons, and our typical 0700 Bootcamp on Saturdays. Our very own Marv created this madness in his quest to participate in GORUCK Selection in 2016….and thus brought the …
72 degrees and 90% humidity. 7 Pax chose the harder thing, took the DRP and absolutely owned the gloom this morning. Welcome to the NEW #Ironyard! Warmup Cross Country’s AKA Mission Impossibles AKA Tom Cruises. Leg Swing Lunge (3 leg kicks followed by a rear lunge hold for 3 seconds) 5x each leg. KB Figure …
September rolled in at #Hammer with five visitors from #Thunder on hand to ring in fall’s opening month. YHC was on the docket as QIC and was ready to explore some of the elevation changes across Bethel Church Road while a plan that looked really solid on paper turned out to be really ridiculous. Conditions …
YHC noticed the clean, freshly-mowed baseball field as he pulled in to the #Legion AO and decided he’d enjoy rolling, jumping, lunging, laying, “merkining(?)” and dodging fire ant piles this morning in the gloom. So, thats exactly what he and his 4 PAX did. Also, with #MonthlyMurph on the horizon (first Thursday of every month), …
Backblast posted for Cesspool on behalf of McLovin (because that is how Cesspool rolls) Very small showing the morning by #Thunder standards. Don’t know if the word got out that YHC had planned ½ of the workout or not. However it was good to have a extremely well know dignitary like Heartbreaker with us this …
27 pax rose from the #fartsack for a YHC lead Q at the Shed. It had been a while since YHC had traveled over to woodlands park, and YHC was not disappointed by the welcoming he received. The #Shed is a STRONG group, and they showed it. CONDITIONS: Beautiful THE THANG: Jog over the the …
It is always tricky trying to figure out how to keep things varied and the guys engaged with new or different workouts. The usual question of “What haven’t we done in a while?” always pops up. Instead of trying to single out one thing, this time YHC decided why don’t we just do it all. …
After a goofy joint warm up with Brickpile, in which Noonan, Logo, and Two Buck came in and out of the COP as the Q – all during the side straddle hop – 11 men at Score got down to basics with an old school COP that was all about the core. Conditions: 70’s, dry air, …