As a student living on campus almost 20 years ago, YHC worked out at the Blatt…with #Ferns. Today, YHC worked out in the gloom with like-minded F3 men just trying to get better everyday. Thanks for the invite, Nikita. Conditions: 50 degrees, clear The Thang: Disclaimer Prayer Warm-up mosey around the field COP (all IC) …
11 PAX posted for a Halloween version of #Battle. Splinter requested cinder blocks for his portion. He rolled up and still a little miffed from last nights close loss. This generally means not good things for the PAX and he held serve this morning as usual. Additionally, all in attendance were warned about stepping up …
#Sawmill welcomed the pax from #Sandlot for a NE convergence as well as a guest post from Raleigh F3nation (Pergo). Disclaimer Warm up lap COP SSH x 50 IC Imperial Walkers x 20 IC Little Arm Circles x 15 ea way IC Chinooks x 15 ea way IC Flutter Kicks x 25 IC Split Straddle Hops …
Seven pax for #amble for the Heathwood #Zipper route. 4.5 miles of winding up and down the streets of Heathwood, and cutting back across Cassina Drive to complete the appearance of a zipper on GPS. Conditions: pleasant The Thang: Left onto Millwood left on Adger Right on Devereaux Right on Albion Left on Devine Left …
LOCATION: THE RESERVATION- Indian Land Elementary : 4137 Dobys Bridge Rd, Fort Mill, SC 29707 TIME : 0630 TO APPROX 1000 (depending on attendance) * *Please note that the course take approximately 8 to 10 minutes to complete. You may come anytime between 630 and 1000 to run and are not required to attend the entire event. Saturday 12/12/2015, will be …
YHC is a Huge fan of #Tanktopthursday. This is one #Thunder tradition that I hope stands the test of time. I think its no accident that we seem to get a spike in attendance on Thursdays. The title of this back blast is a tribute to one such tank. For more information see Boris. Conditions: …
Wow. 41 men came out to run a little 5K. I was/am blown away. Thinking about that number even now makes me tear up. I had thought about what I might say this morning for a long time. I was up at 4am, running through my mind what I would say. What these men have …
First, a couple housekeeping items: #Cobains to #Cola for clogging your feed, but I’ve got a big group coming down for the USC vs. Citadel game in a few weeks, and I need a bunch of tickets. I will buy in sets of 2 or 4+ and will pay whatever #pressprint. If you have extras, text me …
As the comment function has been disabled on the actual Mud Run backblast, which is fine (author’s discretion), I just wanted to provide a separate venue for those that have further comments to be able to make them, if they are so inclined. I don’t have any comments because I wasn’t there, but I support …
Nine strong men got a little better this AM. 56 degrees and clear. Warmup SSH IC x 25. Imperial Walkers IC x 25. Slingshots x 15 each direction. Move quickly with bell across parking lot. Rear Parking Lot Karaoke out and back. Jane Fondas with KB 10x each side. Ski Jumps on white lines x …
10 Pax posted in the gloom at #Stumble and #GotFaster. Solid group run this morning exploring some streets near the AO for the first time. Apparently Merlowe is an English poet or something (and a street in our neighborhood) but as far as YHC is concerned…any Friday workout is a success if there is #NoTossMerlowe. Conditions: …
THE THANG: FroYo Disclaimer… Mosey to warm up area directly behind school. 25 SSH; 20 Imperial Walkers; 15 Little Baby Arm Circles Forward then 15 LBAC Backwards; 10 Shoulder Presses Mosey to Circus and pair up. Run 5 laps alternating exercise amraps in between each lap with partner. 1. Big Boy Situps/Lap One; 2. LBC’s/Lap Two; 3. Squats/Lap Three; 4. Curb Calf Raises/Lap Four; …
4 brave men posted for YHC’s first foray into #Blitz. This was a special invite because YHC had the distinct honor of naming the Blitz AOQ when he first posted at #IronYard. It was a wild nameorama and the first version of his F3 name may not be fit to print, but YHC managed to …
10 Post for #stumble Wednesday on a balmy misty morning. YHC promised and stuck to a 8 minute mile where we ran a modified Chimney loop for 4.1 miles. Sorry to Kenny G who tried to join us for a bit but YHC modified it too much. Next time music man. Good group and run …
Dealer’s Choice Format Explanation/Moleskin Another Dealer’s Choice day at Hammer. 14 PAX came out and put in a tremendous amount of work in a short period of time. This one was extremely high intensity and no holds barred. Well, that is no holds barred minus Chaser getting his 100 burpees OYO call cut to 50 OYO for time considerations by YHC …
The Cottonmouth: Frozen Edition So YHC has some bad news, and then some really, really good news. First, the bad news: The Cottonmouth – Halloween Edition is a bust. Gone. No more. Cancelled. Eradicated. This means, do NOT show up for The Cottonmouth starting at Strut on November 7th. Or the 14th. Or anytime in 2015 for …
11 Faithful got it right this morning and posted at SwampFox for an old-school suckfest courtesy of YHC. Nothing elaborate, nothing hokey… just a good old fashioned Thang putting in some distance and some reps. Strong work, brothers. Conditions: Balmy… 62-ish degrees with the fog lifting The Thang: Quick SSH set of 25, 4Ct IC off …
14 PAX arrived at Sandlot for the VQ of Hamm. The man has made his strength and speed known at the AO and it was time for him to step up and lead us through a WO. Welcome back Kotter to Viagara as it was great having him back in the gloom! Hamm was prepped …
8 faithful ventured out and back down Kilbourne – down roads we haven’t run in a while, but roads we have served faithfully in these last weeks. Out of the parking lot to Millwood (R) to Princeton (R) to Devereaux (R) to Kilbourne (L). All the way down and I mean down Kilbnourne Hill to …
3 Pax gathered on what was a busy Blatt field as we shared the space with Army and Navy ROTC. Navy were dressed in Halloween costumes playing dodgeball. Pax were amused. Weather: 60 degrees, humid, and foggy. The Thang: COP: SSH x 20 Merkin x 15 Flutter kick x 30 Squat x 20 LBACF x …
7 PAX posted to #Legion to get their fill of DRP. YHC and Pondo had planned a #LegionLegit beatdown in the form of a joint-op, combining the PAX from #Woodshed and #Legion. Since #Legion starts 15 mins earlier, it gave us perfect time to get a little warmup on the way to #IndianMound, the site …
9 men shook off the fartsack threads and braved the rain to try out IronYard at its new Wednesday home. With the MudRun tucked away in the Archives, YHC stumbled upon a large amounts for “free/creativity time”. Perfect timing to piece together a creative challenge for the Pax. Since this was the first launch of the Wednesday Ironyard …
12 Pax showed up in the mist for a tour of Traitor’s favorite hills. Jacobs ladder was the flavor of the day and a lot of them. Conditions: 60’s, misting The Thang: Mosey to hill at Monroe and Harden Top of hill-15 mini dips Bottom of hill-15 freddie mercury rinse and repeat for 10 and …
The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC. This family-focused/family-friendly event has special meaning to F3 because it is in honor of the brother of our own F3 Brother Rock …
This was our 2nd Joint Op. between the #LegitLegionnaires and the #TheWoodshedders. Always a good time. We had the pleasure of Rossenbagger joining us and he brought an FNG (Porter), who was quickly introduced to the meaning of “beatdown”. Conditions: Cool and Damp The Thang: WingBack ran his crew from Legion across Garner’s Ferry to …
It was F3Nation MudRun day, organized by The Woodshed’s very own Heist, so turn out at this workout was understandably low. 3 faithful pax posted for a brick carrying romp through the Hamptons with a brief tour of the Hampton Leas Nature Trail and the Gills Creek Flood Plain. Conditions: Cool The Thang: Run to …
Impromptu Q? Already had a #downPAINment in mind. 13 PAX arrive in the gloom on a wet and soggy morning at Sandlot. Uncertainty was there for who would Q this morning. Since Binary fartsacked last week on his Q this morning was perfect for him to step up and lead the PAX. Conditions – 53 …
Lockbox issued his VQ in grande style, the PAX did their best with mumble chatter to test his focus but he did not stumble. Great VQ Lockbox Mosey to Upper lot Side straddle hop (25 ic) Little baby arm circles (15 & 15 ic) Chinook (15 ic) Through the tunnel (15 ic) Monkey humper (15 …
14 pax showed up in the gloom for YHC’s maiden Q. T-claps to the Thunder guys who made the trip for my VQ and to the Swampfox guys who showed up in force despite the rainy forecast. All I can say is whenever YHC Qs from now on, fear the 36 count. And lots of …
7 faithful posted to the #gloom at #Blitz for YHC’s maiden Q at downtown Columbia’s newest AO. “Thirty minutes, thirty minutes, thirty minutes…..however will we fill the time?” That’s honestly a question that does not cross the Q-to-be’s mind in the hours leading up to a workout at #Blitz. More appropriately, “how will I accomplish what …
Something to forward along to the Ms and family of the men of F3 nation: November 20 – Last day to submit pre-orders for regional or custom logo shirts to arrive before Christmas. View logos from all regions here and contact your local Gear Q if you need a new pre-order opened up for the …
The past few days have shined a light on the work that is done every Tuesday and Thursday at Hammer. Recent examples include Splinter, Turtle and Myrtle displaying excellent all around fitness at the Mud Run this past weekend bringing home the Busted Paw trophy to Columbia for the first time ever; Garnish placing 3rd …
Conditions: Cool and clear, app. 55 degrees The Thang: The pax of Stumble had much to celebrate. The first run for Beacon our new AO Q, the return of Holy Poker from Caribbean adventures, Skirt’s assault of Dollywood, and tales from those that had navigated various forms of CSAUP (Ray Tanner run, MudRun) over the …
Weather: 53 and misty The Thang: COP SSH x 20 IC Through the tunnel x 17 IC Squat x 30 Merkin x 15 IC LBACF x 15 IC LCACR x 15 IC Mosey to Sumter and up the hill; 20 merkins at the corner of Sumter and Wheat; Mosey to the top of Sumter, 20 …
8 pax showed to SPC this morning expecting a flat easy start to the week but YHC had other ideas. Today’s run totaled 4.5 miles with three Saluda Hill repeats. 3 was plenty. Good work by all. Nice work this morning. A great start to the week. Depart SPC down Woodrow. Take right on Burney. Continue …
The title for this Backblast came from OBC. While we were hurrying back to the Brickpile parking lot OBC said to me ” Sometime the simplest workouts are the hardest. To miss things up SCORE when on a tour of Healthwood. I probably broke all the SCORE rules this morning. We left Dreher, we did …
4 faithful gathered in the gloom for some fitness and fellowship at the Brickpile. Conditions: 57 degrees and sunny skies The Thang: SSH x 25 IC Imperial Walker x 20 IC LBAC – forwards and backwards x 15 each IC Squats x 20 IC Merkins x 10 IC Flutter kick x 25 IC Mosey to …
7 Pax posted this morning in the gloom. Much different weather this week at #TheBull, it almost couldn’t have been better. The Pax showed up and work was done. Conditions: 66 Degrees and #Ideal The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill …
With the Mud Rud and Ray Tanner 12K the following day, YHC decided to call a Friday taper run. 7 PAX defied the sack and made their way to the AO to find near perfect gloomy weather, and were treated to an on-site coffeteria (courtesy of Serena) following an easy 3 miles down Rockwood and …
Submitted on behalf of Love Bug: A new route for #amble this morning to included the up and down of Lee and the up of Saluda. Great route. 2 options – Shorter option: cut off and across Wheat St., Longer option: all the way up Saluda and cut across on Heyward. Conditions: 67, a bit …
Over 400 pax converged at the Leatherneck Course in Gaston, SC for the 2015 Fall Edition of the Super Bowl of F3 – THE LEGENDARY ULTIMATE CHALLENGE MUD RUN. This was a year of the “First”. The fact that this was YHC’s first EVER MudRun was completely overshadowed by much more worthy “First” acknowledgements. Thanks …
Fall 2015 Mud Run. 420 Pax Converge to take on the F3 Superbowl.Read More »
Gentlemen, If you’ve ever tried to explain F3 to a friend, you know the frustration. We all know what it means to us, but a guy you work with or your brother in law sometimes can’t grasp the 2nd and 3rd Fs. It’s easy to describe a boot camp workout – and that’s what draws …
9 PAX emerged from the #Fartsack this morning not looking for the easy thing but seeking out the hard thing. Each Saturday at 7:00 AM at #Battle, the hard thing takes on a unique form. Each Saturday at 7:00 AM at #Battle, an opportunity like no other exists to be stretched mentally and physically. Each …
First – I’m not Beads. Sorry. No ninjas, earth-quakes or alien abductions will be mentioned in this backblast after this line. Again…sorry. (Editor’s note from Beads: I thought about embellishing but I barely have the strength in my arms to lift them above the keyboard). 7 PAX arrived for a beautifully cool and clear butt-kicking of block …
13 pax posted for a “warm” weather aerial assault from YHC. Disclaimer Mosey baseball field and gather in outfield COP SSH x 30 IC Chinooks x 20 IC LBC x 40 IC Dolly/Flutter x 10 IC BLIMPS 3 laps around baseball field with stop between each lap to regroup and wait on the 6 BOMBS …
7 Men warmed the Iron Yard one last time at DHS on a Wednesday gloom and got after it Pondo-style with lots of bell merkins. Conditions: a balmy 46 degrees The Thang: Warm Up with a lap around the parking lot. SSH, IW, Squats, Merkins all x 20 OYO KB Swings x 20, KBBBSitups x …
8 Men arrived in the gloom in an attempt to #PushtheRock Some did not seem very motivated to start the morning but once we got going, all gave great effort and got a little better today. Disclaimer and off we go! The Thang: Warm up lap around building w/ “10 burpees OYO” called randomly (3 …
Warm UP 2 laps around tennis courts Slight Stretching 50 SSHs(IC) Exercises 2x Burpee Broad Jump – Suicides (using tennis court lines) 50 SSHs (IC) 2x Bear Crawl Suicides (using tennis court lines) 50 SSHs (IC) 2x Bear Crawl Suicides 25 Overhead Clap (IC) 12/12 Lil Arm Circles (Front/Back) (IC) 25 Slow Squats 40 Arm …
The Backstory: (Location – F3 Corporate Offices, Management Meeting, October 12th) Jim: Thank you all for coming today. I’ve called this emergency meeting to address a request by the F3 Board of Directors to see what we can do about increasing profitability in our Thunder line of products. We’ve been hovering around the 20 unit mark …
A couple weeks back YHC got an email from Swampfox’s AOQ, asking if we could bring Q-101 to the pax. Since Swampfox use to be YHC’s home AO, the answer was a resounding yes. Scheduling issues pushed it back, but 10/22/15 was the agreed upon date. A lot has happened between that discussion and this …
9 post for the latest edition of Blitz- always helps with numbers when the Reynolds clan travels to an AO. Great to see Redeye make his second post of the week. Keep coming back and bring FNG’s with you! Good things happening at the Blitz- come see for yourself. Conditions- 50 and nice The Thang …
The nip in the air Tuesday caused some mumblechatter about a bonfire, so YHC thought he’d bring out some firewood to warm the Pax. As they say, “Chop your own wood and it will warm you twice.” Warmup: lap around the football field SSH 20 OYO Little Baby Arm Circles, forward 35 IC LBAC, reverse …
Weather: 50 degrees, cool and breezy The Thang: Mosey to the center of the field COP SSH x 25 IC Squat x 20 Little Baby Arm Circles Forward x 15 Little Baby Arm Circles Backwards x 15 Flutter kick x 20 Station 1 – Spurcuit Run to the top of the steps; 20 …
This was our 3rd running of our monthly fitness test at #TheShed. We made some tweaks after the first running and think we’ve got a winner, so we repeated it this time. Conditions: It was cold for October: 39 Degrees. The Thang:16 Brave Men took on the cold, hard Axe Disclaimer by Pondo. Brief explanation …
Leave Trenholm Plaza and turn right onto Converse Take Converse to Macgregor, cross Beltline Blvd and turn left up Belmont hill. Take Belmonst to Killbourne, turn around and head back to AO 2 laps around parking lot for 4.2 miles.
With the temperature around 40 degrees, 12 pax entered the chilly gloom. With a plan in mind, the YHC lead the pax around the Pile for a little field trip that would include several stops for Merkins and Squats along the way. Conditions: 40 degrees, chilly at the start The Thang: COP: High Knees x …
Many of my faithful followers were confused with the #Ramble route that I posted for today’s #jogitonout. Some saw a M, some saw a W, some even visualized an E. Huffystuffs even made the claim that it was some futuristic space colony on the forest moon of Endor. Needless to say it was a 3, …
Great crowd this morning at #amble for a Noonan Q. No sightings of Doc Brown and Marty McFly…..yet. Conditions: Cool, 50’s. Nice running weather. The Thang: Amhearst to Devine Devine to King King to Heyward Heyward to Bonham Bonham to Cassina Cassina to Adger Adger to AO Total Distance: 3.6 miles Moleskin: -Welcome to Picker …
This was a small group for Score but got off to a good start by two Pax spying a shooting star as we were starting. Once Fog did the Prenup shuffle the mumblechatter hit full swing to the point YHC had to interrupt to bark out some exercises. We warmed up fast, got a great …
We trust all of you are excited and ready to be a part in our largest gathering of F3 men. When F3 Nation descends upon the Leatherneck this Saturday, we will definitely turn some heads and draw a lot of attention. There are a few logistical changes, so this PreBlast is an attempt to provide sufficient detail …
Good thing I was checking my Twitter when Cornstache asked me if I could Q Blitz at the last minute. “Yes Sir!” was my reply, I gladly stepped up to Q this workout. Conditions 41 degrees, clear and crisp. Front/Side Jacks x 20 Leg Swings 5x each leg Ski Jumps x 20 Clock Merkins Mini …
6 PAX took their #DRP, dug down to the bottom of their drawer for cold weather gear, and posted in the dark, cold #Legion gloom. Co-Pay approached me last week about joining up for a Legion Co-Q… …quick aside, other than a mud run training last spring, YHC has never posted at #Battle (HC by …
14 Pax came out to enjoy a taste of winter on the first real “Cold” day. Conditions: 38 degrees and comfortable (We warmed up real quick) Standard Disclaimer….. Slow Mosey over to the school car rider line. On the way do a series of High Knee’s, Butt Kicks, and reverse run. COP: SSH x 20 …
Today marks the 3 year anniversary of F3 Columbia, so I’d like to add my thoughts. I received my name Jar Jar at Brickpile a little over a year ago, and for the first 8 months posted regularly and enjoyed the benefits. I’ve gotten to experience helping open 2 new AO’s (Woodshed and Stumble), EH’d …
Conditions YHCs phone said 38, but the car said 33. The PAX can definitely tell you that the dew was frozen, basically it was COLD The Thang 10 showed up and put in work. Here’s what they did: Mosey to the block pile and carry your block to the middle of the field. Split into …
There once was a man who lived in a cabin next to a field. In the middle of the field was a huge rock – an enormous boulder. One night, God came to the man in a dream and said “I want you to go out in the morning and every morning after that and …
Pushing the Rock — An Anniversary Message from SwayRead More »
YHC went into the old bag of tricks and found his weinke from his VQ at #Hammer back in April. The SPUR PAX were ready for the challenge and pushed all the way through this modified workout. Weather: 37 degrees, perfect for the gloom The Thang: Lap around the field, COP SSH x 25 IC …
YHC was honored to Q this morning as we celebrate 3 years of F3 Columbia. Thank you to everyone that has helped with this outstanding organization. 10 Faithful broke out the winter gear and got better this morning with a good workout. Conditions: Clear and Cold (very nice) Parking lot of Crayton Middle School (CMS) …
17 Men woke this morning to the cool air and the fresh new beginning of the 4th year of F3 Columbia. Many of the men here have been around for the first 3 years. Some have just started their journey with F3. All will be better men as a result of the other men at …
Eight Pax took on the first cold-ish morning of the year for a 4.2 mile run through Shandon, Wales Garden, USC Campus, and Five points. Pace was fairly brisk, 7:40 for YHC, and I was bringing up the rear. Good to be back with you guys this morning. Conditions: 41 degrees. The Thang: https://twitter.com/heywardc/status/655901748800921600/photo/1
5 Pax posted this morning in the gloom. Summer is definitely gone, and as cold as it felt early, fall maybe too. A little cold weather didn’t deter those looking to #getbetter. With the Ft. Bragg GORUCK Heavy looming in the distance…the Pax responded with 3 of 5 wearing rucks. YHC senses we’ll be seeing …
Conditions: Colder than usual…. Disclaimer was provided that I am NOT a professional although I sometimes like to think I am Fast mosey to grab some bricks and then back to The Wall People’s Chair and Shoulder Press (IC) – 20 People’s Chair and Side Arm Raises (IC) – 20 Burpee Merkin Ladder 1-10 for a total of 55 merkins …
As it happened, YHC ended up in the chop & drop of A-/B+ riders that were part of a popular, local group ride. With no other @F3Gears riders around, it gave me a chance to observe, or compare the group dynamics and skills of this group to my typical #Gears riders. The comparison was staggering. …
WestLoop, D-League, SloCAC, WaffleRide, Monday Shakeout and all othersRead More »
13 Warriors posted for a relentless running, climbing, crawling, and jumping beatdown at the hands of Splinter and YHC. The Thang: YHC on the Q: SSH x 25 Fast mosey to the football field. Merkin Ladder: Start at the sideline closest to the SF, sprint across the field all the way up the hill and …
Conditions: Cooler but still humid; water on some streets due to peoples’ basements and crawlspaces being pumped out. Nine pax opted to get better and avoid the fartsack after a long week of helping perform flood recovery. The route, oddly shaped like Luke Skywalker’s land speeder, or as OC or Costanza pointed out, a “car …
9 PAX with 1 FNG decided to roll out of the good ole #fartsack this morning and take their morning dose of #redpill and post at #sandlot. Many were still sore from Thursday’s workout with Honey Do, which included (in the words of Blackwater) “everything short of scaling the Empire State Building!” YHC had a …
8 made it, Our scheduled QIC didn’t make it, so we put a workout on the fly. Warm up jog to the front of the school. Warm-ups: SSH (20), Arm Circles (forward 20, back 20), Imperial Squat Walkers (15). Find some curb. 20 calf raises, then clockwork merkins with the curb (5 each position). Jump …
Last Saturday I was blessed to have witnessed a display of spontaneous community support in response to an urgent need, the likes of which I have not seen before. More than 250 of my F3 brothers and I converged on Columbia that day to help with the epic flood cleanup. The devastation was staggering! In …
If they say that two is company and three’s is a crowd, Furlough made good company for an 8.5 mile jog through the pre-dawn streets of Columbia. For the first time in what seems like ages, the weather was ideal for a long run which head out through Shandon and worked over to the State House. …
4 PAX decided to post to @F3Columbia’s newest AO Thursday morning for a blistering thirty minutes of pain. This being YHC’s first Q at #Blitz, he was excited for the opportunity to lead the quick/high intensity workout. The morning went a little something like this: COP: 5 rds- 10 SSH IC, 5 burpees 30 LBCs …
Tomorrow morning promises to bring ideal running conditions and I’ve planned a route that promises to take in all the splendor of an early-morning sunrise in the Capital City. I hope to keep a 9:00/mi pace but have no problem eating the dust of other more accomplished runners. See you at 6:00 at Dreher H.S. …
I apologize for being over a week late in posting, but with the events of last Wednesday I’ve been playing catch up. This was my IronYard VQ. IronYard had to be moved to the Woodshed b/c of uncertain road conditions, and the start time was later than usual b/c of the mandatory curfew. Conditions: No …
The movie, Rocky III is a return to glory movie… The rich and famous Rocky Balboa slumps into a depression after his trainer is inadvertently killed by the guy who subsequently claims his heavyweight title. Rocky’s old and slow… but a former rival, Apollo Creed, offers to train Rocky up again and coach him back into the glory …
Unlike the previous few times I have Q’d I had no clue what I was going to do this morning even as we were in the midst of COP. The 7 pax that came to Ironyard unfortunatley endured what was to come. The condition: mid 50s The thang: COP All 15 reps at 4 count …
as the first stale leaves of october twirl gently on the morning breeze, a city lifts its curfew, and the gloom is reopened for the first time since flooding; 18 brave souls venture out for a reprieve from the work of real city wide recovery, and encounter a reality just as harsh as a boil …
Supreme Leader returns to Thunder…was he ever here at all?Read More »
Improbably, there were two separate, unrelated discussions of the band Styx this morning. Go figure. Strong morning at Amble, with 12 pax assembling at Dreher, followed by coffee at Egg’s Up Grill. Conditions: 54 degrees and getting cooler. Perfect time of year for early morning runs. The Thang: Five Points Out and Back Depart Dreher …
The call has gone out for all AOs to hold a regular fitness challenge and track the progress of the pax over time. For this second running of the Stumble 5K, the AO’s collective pace went down by a whopping 28 seconds*. #MissionAccomplished Conditions: Ideal (low 50s and slight breeze) The Thang: Warmup mosey down Olde Knight to Chambly then back to the …
17 PAX at Thunder with 1 FNG – Nick Burger – Krystal this morning. Great crowd for my first Q at Thunder. It was not a easy workout but I hope it pushed the Pax to get a little better this morning. This might have been the first time 2 people over 50 workouted at …
8 pax presented to Score this morning for an early morning tennis court beatdown. The Condition: mid 50s The Thang: COP All 15 reps 4 count IW Frankenstein kicks Butt kicks LAC fwd Shoulder press LAC bwd Overhead claps Lunge in place x 10 seconds x 5 each leg Raise the roof to 10 merkins …
8 PAX braved the 55 degree “chill” to put in some work. The low numbers allowed for maximum effort due to minimal down time between exercises. THE THANG: Warmup: A lap around the field SSH IC x 25 Merkins IC x 20 BBS OYO x 10 Squats IC x 10 Little baby arm circles (front …
19 men posted to the crisp #gloom this morning for their Thursday #DRP delivered at the hands of YHC. It was phenominal to see such a nice size crowd at #SwampFox and everyone did their best to get some strong work done. McLovin made the trip over from #Thunder to join in the festivities and …
17 PAX resisted the comforting aroma of their fartsack and chose to #GetBetter with YHC at the #Woodshed! Big THANK YOU to Pondo for putting YHC on the schedule and drawing YHC back across the Ferry for his Boot Camp VQ … the memory of merlot inching up YHC’s throat from the first couple of …
Yesterday while planning this morning’s workout, YHC wanted to keep things simple. Simple running, simple exercises, simple repetitions, multiple sets. It was simple, alright. But damn, it wasn’t easy. And, after reading Tuesday’s BB later on this morning, it is no wonder the pax were well pleased with me by the end. Conditions: 57 degrees, …
This morning 8 pax presented to Ironyard ready to forge themselves (yeah I know, this is cheesy but what do you want). Anyway, here you go. I am going to post the previous scores so you can see how you progressed. Oh and by the way, Papercut took the title (2nd one in a row)! …
After a week of mobile AOs canvassing the Columbia community in response to the floods, we returned to the Brickpile for an opportunity to gather in the gloom and push our body, mind and spirit in the f3 WAY. The mumble chatter returned in the form of Robber and others, while your truly was simply …
As the pax assembled for #amble this morning, a route was determined by committee. And, #therollercoaster was decided upon. Conditions: High 50s. A bit humid, but nice overall The Thang: Right out of the parking lot on Millwood Left onto Maple Right onto Lee (this is the coaster part, up and down, and then back) …
Greetings brothers. I am celebrating a year of involvement with F3. It’s been somewhat a whirlwind of a year full of endeavors, opportunities I never thought would be possible. But with faith and little encouragement, from my F3 brothers, friends and family I have succeeded in things I thought were far out of reach at my …
Less Fartsacking and other CSAUP stuff. My one year F3 Anniverasary.Read More »
5 PAX threw on their cleats to join up in the gloom for a shot at The Home Plate. YHC presented the Stumble PAX with a challenging 5.5 mile route pushing us all to over-achieve in order to finish within the 45 minutes allotted, and that we did. YHC carried the six with 2 minutes …
After a week that we would all like to forget (and no bootcamps), it was time for the PAX at SwampFox to get back to business and put in some hard work. It was clear that PAX showed up ready to get better. Conditions: 59 deg and clear. Nearly perfect! The Thang: Warm-up COP SSH …
12 Men assembled for a little 4 corners action led by YHC on a nice crisp Tuesday morning. Mosey over to the field for a warm-up 30 SSH IC 10 Burpees OYO 20 Squats IC 50 Flutter Kicks IC Went and grabbed the big blocks and met in the corner of the endzone. …