6 men waded into the wet gloom just hours before the flooding would begin in Columbia. YHC opened with the disclaimer and informed the PAX that we would be exploring some variations on exercises and the workout would mirror a typical #Hammer Tuesday/Thursday but with 15 extra minutes. Spur has been running for two months …
Here’s what you missed: Disclaimer The Thang: Fast Mosey from parking lot around the corner to the Track. 25 SSH IC 25 Imperial Walkers IC 200 meters AYG 10 Burpees 200 meters AYG 10 Burpees 200 meters AYG 10 Burpees 200 meters AYG 10 Burpees Mosey to the Bleachers 10 Box Jumps 10 Incline Merkins …
So an hour long workout during the week, who does that? People who want 15 more minutes of getting better, that’s who! So YHC woke up way to early, got his passport, and went out to Legion to see if it he was Legion Legit or if he needed to quit. Weather: Low 60’s? The …
4 Pax posted in the gloom at #Woodshed. YHC went through the disclaimer to start the workout but added…thunder and lightning don’t play so first sign of it on our trip to #martha…we’re headed back. As luck would have it, the Pax were halfway through the ladder at #martha and the thunder and lightning showed up. YHC …
3 Pax posted this morning in the gloom and #GotBetter. The themes of this morning were reflection and getting back to some state of normal. Things are tough for many, and will be for a while, but the strength and support from F3 Nation has never been stronger. As AOs getting rolling again…the hope is …
DISCLAIMER I am not a professional. I do what I can do in the best way that I know how. I work to the best of my gifts and abilities. I encourage you to do the same. THANG Eastern NC dodged a bullet last weekend when hurricane Joaquin approached from the East and converged with another …
A STATEMENT FROM F3 SOUTH CAROLINA: The mission of F3 (Fitness, Fellowship, and Faith) is “to plant, grow, and serve small workout groups for the invigoration of male community leadership.” Over the past 7 days, we have been honored to serve the communities hit hard by the flood waters — our communities. We have seen …
Avoiding lightning, our pax made it out in the gloom again during adverse conditions. Well Done!!! Circle up: 20 SSH IC 15 Merkins IC 20 Squat Walkers IC 20 Through the Tunnel IC Fast Mosey across the big field to the Pull-Up bars Station 1: Pull ups X 5 Flutter Kick X 25 Squat X …
13 Total show at the F3Woodshed AO today, 6 for IronYard – 7 for Stumble. 61 degrees, 97% humidity. YHC Q’ed Stumble and Stretch Q’ed Iron Yard. Iron Yard from Stretch was likely a bit of a beat down in proper form, pun intended, which started before Stumble and ended after. Stumble was a simple …
Grant That I May Not Seek To Be Consoled As To Console…Read More »
Attention to all affected by the floods: F3 Columbia, F3 Lake Murray, and F3 Lexington have organized a clean up day for Saturday morning, October 10th. The army of volunteers has been assembled but we need to know where to send them. IF YOU HAVE A NEED FOR CLEAN UP ASSISTANCE, PLEASE USE THE FORM …
17 pax, including some new faces and some really old faces, took to Thunder for 45 minutes of AMRAPS. The Thang Warm-up jog to other sideline and back. COP SSH x 20 IC Imperial Squat Walkers x 15 IC Merkins x 15 IC Flutters x 20 IC 10 Burpees OYO 2 min amrap- 10 merkins, …
The Thang – SSH x 25 Squat x 25 Mountain Climber x 25 Grab Pavers. Exit through back head over to Ivy Hall Loop. Parner up. One partner does exercise while runs loop with pavers. X2 each time Merkins, Russian Twist, Monkey Humper In Between each set 30 x curls 30 x Push Press 30 …
In the midst of the flood and all of the recovery work, 14 Pax decided to start the day off right with a good workout. For a lot of us, it has been a week since we last worked out and you could definitely feel it. However it was good, to get out and relieve …
Given the flooding here in Columbia, it just doesn’t seem ‘right’ to be working out when we could be helping those in need. However, YHC and others know that it is the F3 fitness that equips us with the strength/stamina to help, it is through the F3 Fellowship that we coordinate and work together, and …
F3 Saturday Cleanup Day – Preliminary plan of attack: We have a list of 30+ homes that have requested our help, but if you know someone with a specific need, please fill out the form here: http://tiny.cc/f3clean Break volunteers into teams of 8-12 3. Assign teams specific tasks 4. Dispatch teams, they report back when task …
6 pax got after it this morning in a delayed start #amble. All were glad for the 2ndF it provided after the weeks we are having around here. And, some 1stF work was put in too. Conditions: Near perfect running weather. Heavy hearts for friends and family struggling with the staggering floods. The Thang: Reverse …
With 12 hours notice, the guys from Rock Hill, Tega Cay, Indian Land, and Fort Mill gathered 9,000 bottles of water, several bags of clothes and towels, food, shoes, toiletry items, and blankets for those in need in Columbia. Today, YHC and four of my brothers delivered five truckloads of supplies to a retirement community …
Today’s workout was the first in several weeks for YHC, and I was honored to lead the PAX in a challenging workout (especially for my, not #thunderstrong after my hiatus). I was equally proud to lead these men in a brief escape from the sad reality that we have all lived through the last few …
6 men of The Precinct gathered in the cool gloom to lift some cases of H2O before they get delivered to our F3 brothers in Columbia, many whose families were hard hit by the record flooding that has left them without homes, cars…and water. Since the water was being delivered to an F3 Region, it was only …
Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, …
Loaves and Fishes… PAX please keep helping Columbia.Read More »
Gentlemen, As you know Columbia was hit very hard over the past weekend by severe weather. Many of our F3 brothers, their families, and friends have been impacted. Daily trips are already in motion to deliver water and other necessary items. As the waters subside the clean up will begin. Let’s converge on Columbia to …
F3 Nation: First, thank you for your amazing generosity and words of support following the flood issue in Columbia this weekend. We are all fine — no serious injuries and no loss of life. However, thousands in Columbia have lost homes, cars, and businesses, including many F3 Columbia pax. The flood waters cut right through …
F3 Foothills PAX, Our F3 brothers and their families in Columbia are devastated by the flood. Many have lost everything they own. Literally, everything. And so, everything is needed; clothing, blankets, $, manpower and prayer. A GoFundMe page for donations for displaced F3 Columbia pax has been set up, gofundme.com/9x5mxfv8 . Bring donated items such …
Gentlemen: As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property. There isn’t …
Dear F3 Brothers, This has got to be one of the most tragic events I have experienced in my 22 year police career. I had hoped and prayed that I would never have to endure the hardship of laying a fellow officer, from my department, to rest. I had the opportunity and honor to be …
The workout today started in the rain, lasted through the rain, and ended in the rain. Five Pax braved the weather. We measured it: 54 degrees and 1/4 inch of waterfall over the hour. Warm up jog to the front of the school. Warm up under the front entrance cover. SSH (20); 10-count push ups …
All in all, it wasn’t that bad out there this morning. Some rain, some wet, and 100% effort by the weekly #Dawnstrike professionals. Conditions: Wet, Raining, and did I mention wet – 59 degrees The Thang: COP High knees – 15 4ct. IC Butt kickers – 15 4ct. IC Imperial walkers – 15 4ct. IC …
10 Pax arrived at Sandlot with the expectation of getting stronger. Binary was on the Q and hoped to not disappoint. With one new FNG who earned his medical nickname of Staph after today’s workout, this workout was going to be one that would be remembered by the Pax for some time. Weather: Wet and …
I didn’t know how many pax members would come with the threat of rain this morning but five men who could care less about the weather and some moisture came to Ironyard for another Stretch led impromptu workout. The Condition: wet and in the low 60s/high 50s The Thang: (all exercises with KB except sprints …
7 Pax posted in the gloom at #Stumble and #GotBetter. Actually, they also #GotFaster…or…have just become faster. YHC, while catching his breathe at the COT, mumbled “man, #Stumble has grown up.” This AO has seen some incredible progress in its overall speed. Today, a casual Friday, turned into a game of “who can keep up” as …
9 PAX chose the #RedPill this morning. These men chose to test themselves to see improvements that have been made in their physical fitness. The #MonthlyMurph @ #Legion will prove your current condition, as we all found out once again. Conditions: 72, muggy, then breezy… Mosey to official starting line (the park mailbox) 20 SSH’s …
16 men braved the cool and windy gloom for a VQ by Squint with a little help from YHC. The rest of this BB from Conditions to COT is all Squint. YHC is merely assisting in posting due to technical difficulties. Conditions: 65 degrees with an occasional drizzle. 16 pax showed up to get better …
Originally, the workout planned for #Swampfox included a 30 minute AMRAP MudRun prep. After yesterday’s tragedy, Splinter texted me with the idea (from Turtle) of audibling our plan to include a run down to FAPD. Here we met with the men from Hammer for a kneel down and prayer outside the car from Officer Alia. …
14 PAX rolled out of the #Fartsack on this dry morning ready to take on the uncertainly of something new at #Thunder. Our #Hammer and #SwampFox brethren have recently dabbled in the Dealer’s Choice Q where each member of the PAX takes a lead on serving the #DRP to their brothers in small doses. #Thunder …
BOM before taking off, this one’s for Officer Alia… Run to Playground 20 Pull-ups, fast run Meet at The Other Store TOS 25 Flutter Kicks IC 5 wide arm merkins 5 diamond merkins 5 clap merkins x2 Hard Run to end of Bethel Church Rd, Plank at Bethel Church UMC 10-1 Countdown 10 Merkins 10 …
A Tragic and Powerful Morning at Hammer: This One’s for Officer AliaRead More »
A week removed from what should have been my Q at #brickpile, YHC opted to stay on campus this morning to run some strings of fire. Conditions: Breezy, 70, lower humidity and threat of rain (didn’t rain on the parade, however) #Disclaimer The Thang: Mosey around DHS to the lower field and circle up COP …
As the pax arrived in the gloom this morning, one of the City of Columbia’s finest watched over the parking lot. He was there almost until the point we started the workout. For the pax, this was a gentle reminder of the fact that these men watch over all of the city, keeping us safe, …
It is time again for the Score PT test – YHC was on the IR but was able to facilitate after a morning PreRuck. 7 Took on the Challenge and 7 Got Better Conditions – Nice The Thang: Warmup with FOG SSH – X 25 Through the Tunnel Imperial Walkers – X 20 Stretch what …