F3 Lexington Snowball Parade Participation Needed: Parade Date 12-06-15 This is a Men’s #CSAUP F3 event (all males welcome) ALL SHOVEL FLAGS NEED TO BE IN ATTENDANCE! All PAX encouraged to wear F3 Lexington or other F3 Gear. Rucks are welcome. Each participating PAX is encouraged to bring a bag of simple candy (ie: candy …
The Route: Run down Trenholm Left on Sylvan to the end Right on Trenholm Back to COT The route was simple, but I must have had too much turkey because I clocked it at 4.65 miles and I felt all 4.65 miles. The PAX crushed it and was nice enough to wait for me …
4 PAX posted Saturday morning, still feeling a little sore from Thursday Mornings workout. It was time to get back to it, and not fall into the holiday slump of not working out. That’s not how we do it at F3. The Thang: Warm up lap around soccer field. COP: Windmill x 10 IC Squat …
This morning’s edition of Ramble called for some speed work. YHC thought it would be best to just keep things simple. So that’s what the PAX got. After a warm-up of about 1/2 mile, the PAX jumped into what was essentially Yassos. The Thang: Maintain 5K pace or faster the 1/2 mile loop from Woodrow …
6 pax (plus an Odyssey warmup) continued on the road to turkey recovery and found that it led up some very steep hills and one loooong sloooow one. Conditions: Upper 50s and smooth sailing The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners Ferry > Hampton Hill > Kilbourne > …
10 Pax posted at #TheBull after a nice holiday weekend. YHC, and I’m sure I’m speaking for most the Pax, has much to be thankful for. Family, friends, health, and no question, F3 Nation. I’m not sure before F3 came along that many of us would wake up early on a Monday morning with the …
A couple of pax from F3 Columbia figured the long holiday weekend would be a good time to sneak up on the state’s newest AO and surprise them with a Soda City style beatdown. Fortunately, The Republic was more than up to the task. Conditions: Mid 50s and gorgeous The Thang: Pipeline starts off the …
Gentlemen, it’s time see how much #CSUAP you can handle once Marines have gone home, the course markings taken down, and your breakfast wore off 8 hours ago. The swamp is waiting to see how well you can handle being thrown in the woods with a map and compass and need to proceed the next …
Preblast – 12hr Swamp Fox Adventure Race 3/19/16 #CSUAPRead More »
Pax, It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)! You may be wondering …
Observations: Absolutely amazing gloom, 48 degrees F, no rain, and just before another beautiful sunrise. Side note: The left-overs were fighting back so, YHC planted the flag, sped off to Dodges, used the facilities, hurried back and made it in back just in time to put on some gloves and let the pax know that …
After feasting on meat and gravy it was time to get back at it. Seven faithful rejected the fart sack and the extra helpings while giving thanks for burpees and merkins. Circle up at shovel flag. Jog in place while giving the disclaimer. Mosey to front of school. Front/Side Jacks IC x 20 Plank Jacks …
Weather – 47 degrees and sunny 8 Sawmill brothers and 2 extended family members from The Fort showed up on a beautiful Saturday morning. Extending hospitality, we decided on a tour deep into the heart of Blythewood (that which cannot be seen from 77). The Thang Mosey over to ballfield parking lot and a few exercises to warmup …
6 men took the hard road this morning and reported to Columbia’s weekly CSAUP workout. Battle never fails to give you that, “you’ve got to be kidding me” feeling. But, the feeling of accomplishing that hour of work every week is incredible. Cesspool started us off 100 mph out the gate and laid the foundation …
8 PAX post for an almost 6 mile jaunt through some of the hardest hit area of the flood just about 6 weeks prior. Subprime tweeted about remembering what we have to be thankful for and YHC took the opportunity to remind the PAX in attendance what had happened to families and friends right at …
6 Pax, including 1 FNG gathered in some frosty weather to do some WORK. The focus of the day was embracing the suck and utilizing the beautiful stair architecture all through campus… Also known as the “stairway to heaven,” the long unpleasant version. The thang… Lap around the field COP SSH x 30 Burpees x …
Weather: 50 degrees and clear, a beautiful morning. The Thang… COP: SSH x 20 Through the tunnel x 12 Merkin x 15 Squat x 25 Mosey to the top of the stairs – flutter kick x 20 Mosey down the staircase in the middle of the bridge – werkin x 10, merkin x 5, cerkin x 4, …
4 very faithful pax posted at Ramble for a little tryptophan 4 mile turkey burn. Special guest Subprime showed with his 4 legged friend just in time for the COT. Wheat to Waccamaw to Kiawah. Down to Maple then Heyward to Ott. Ott to Devine and back to SPC.
Warm Up Run to Tennis Court Parking Lot COP 1. Merkens 20x (IC) 2. SSH 50x (IC) 3. Squats 25x (IC) 4. Windmills 20x (IC) Mosey to Tennis Court 1. Suicide and 10 Burpees 2. Suicide and 8 Burpees 3. Suicide and 6 Burpees 4. Suicide and 4 Burpees 5. Suicide and 2 Burpees Mosey …
As 0515 quickly approached, YHC thought he may be the only #Stumble PAX swallowing the DRP this cool morning….that is until Ziffel came in on his usual two wheels. With Ziffel’s wife and kids still out of town for the Holidays, he had a perfect recipe to stay in the sack. Accountability rose him up …
A bunch of guys got up on a chilly Thanksgiving morning, met at a high school parking lot, and gave thanks for the ability to get up on a chilly holiday morning and meet at a hight school parking lot. As the COP grew, Logo called an audible and decided we needed to break into …
4 Pax took their turkey-day hangover on the road for some rollers down Wheat St. The hills around USC were as challenging as watching the Gamecocks, but like all good soldiers, we sucked it up and avoided the walk of shame. The smell of bacon cooking around Harden increased the pace, and the nice aroma of regurgitated …
In a useless attempt to burn more calories before sun up than would be consumed this Thanksgiving Day, YHC joined forces with Splinter for an early #DownPAINment with some of the most giving guys I know. Convergences are always a festive gathering, this morning being no different. The festive mood cleared early, though, as the cool …
Its was the VQ for YHC with the Stumble gang. Noteworthy comments from the Pax included, “Why didn’t you tweat out the route”, “why didn’t you build a route on Strava”, “Why didn’t you tell us your plans before we got out of our warm beds”… Ok notes taken and I will do better next …
Frosty Festival of Hills for Heists VQ for StumbleRead More »
20 Men braved the freezing temperature to post for the 4th running of the Woodshed’s monthly fitness test, #TheAxe. T-Claps to SilverBullet and Improv for helping set up the tires the night before. We had the pleasure of hosting our #Legion brothers. They raised the level of competition and made us better. Iron Sharpens Iron. …
I’ve been out of town for work all day so just getting time for this back blast. As usual, a significant amount of work was done by our 13 PAX during this special, monthly event at our AO. It’s getting late in the work day so let’s get straight to it. Here is a link …
18 Pax arrived at 0530 for a frigid workout. YHC taunted via The Twitter #Hammer faithfuls and none ventured over #Brickpile to pick up what we set down at #Thunder. Plans of how to push these men appeared in a dream that wind sprints of 56 yards would be sufficient and lots of them. 28 …
11 dedicated PAX decided to show up to get better. The first of many frosty mornings at the Swampfox but we warmed up quick. WEATHER: 31 degrees. The Thang: SSH x 30 IC Merkins x 20 IC Russian Twist x 30 IC BBSU x 50 Flutter x 40 V-Up x 30 To the park: Run …
Weather: COLD COP: Burpee 10 SSH Until Failure IC Burp 10 Carolina Dry Dock / 25 IC Burp 10 Chaser LBC / 25 IC Burp 10 Flutter Kicks / 25 IC Burp 10 Mosey Field:Pit Stop First Chest Press / 100 Around the World Merks / 25 Reg,25 Dia , 25 Incline , 25 Decline …
22 dedicated PAX show up to get better at a frosty Brickpile this morning. Weather: 30 and Frosty COP 50 4ct SSH 50 4ct Imperial Walkers 50 4ct LAC(25forward and 25 backward) 10 8 ct Body Builders “on the hop” tm hustler Mosey to corner of Daly and Milwood The Thang Indian run w/ rotating PAX dropping …
9 Pax, including 1 FNG gathered in 29 degree weather to go to work. The Thang… Lap around the field COP (Welcome Week) Pull ups x 5 SSH x 20 Pull ups x 4 Through the tunnel x 12 Pull ups x 3 Merkin x 25 OYO Light pole suicide Pull ups x 5 Merkins x …
4 PAX at Blitz this chilly morning. The goal was to get warm quick and stay warm until we were done. Blitz is a really cool workout for 30 minutes of intense non-stop moving. If you have not tried it you need to give it a shot. Weather: 33 degrees Clear Skys Met at Memerial …
18 men between the 2 NE AOs gathered in a first actual quite brisk morning for the monthly NE convergence. Moaning and mumblechatter started almost immediately when many PAX soon found out that YHC had the Q. Sure to pack a punch and some already thought they had figured out some things that would have …
For such a cold morning and forecast of hills, YHC was pleased to see 8 PAX emerge from the comforts of their sack this morning. A beautifully clear, but rather chilly morning greeted us, but the PAX was ready to roll….and roll they did! Hills are described as Speed Workouts in Disguise, and this route …
8 Pax braved the slightly chillier air this morning and posted at SPC for a Monday speed workout hosted by YHC. Now if you know YHC, you know he does not like speed workouts, but what doesn’t kill us makes us stronger, right? The instructions were easy, or so I thought, and pretty straightforward. It …
13 Pax answered correctly and posted at #TheBull. YHC tried out something new on the Twitters and posed the question to the Pax, “#TheBull runs tomorrow at 0530. @F3Columbia, which will you choose? Choice 1 – Harder thing. #DRP or Choice 2 – #Fartsack” 67% of respondents chose Choice 1 and #GotBetter. 33%, and you …
Conditions: 35 degrees and clear The Thang: Left on Trenholm Left on Brennen Left on Kilbourne Left on Sanford Right on Kathwood Left on Shady Left on Quail Right on Forest Ridge Right on Trenholm Total: 4.4 miles, option to cut at Woodlake for 3.4 miles Moleskin: Great work by Scramble PAX the last few …
As the clock neared 7 am, 11 pax gathered and set off into the sunrise to begin their Saturday #brickpile beat-down. With Mission in the mix, mumble chatter was at an all-time high which would be needed for today’s workout. Conditions: 44 degrees and calm The Thang: Mosey behind school for COP COP Imperial Walker …
It was a normally light attended Woodshed on Saturday, but work was done by willing PAX ready to finish-out the week and get a little R&R! Mumble chatter was light besides the #crowdpleasers! The Thang: Quick mosey to front of Meadowfield School. Circle-up for: SSH, LBACs front & back, Overhead Claps, Imperial Squakers, Mountain Climbers, …
9 Pax took on a quick 3.4 mile tour of the Melrose, Shandon, and Heathwood neighborhoods. This was a good route for the old men as PC helped remind quite a few of use we were older or close to his fathers age. Glad I don’t feel like my age:) The Thang: Exit Dreher and take right …
13 warriors came out this morning to Battle and conquered their weekly Saturday morning beatdown. High intensity from start to finish. Cardio (i.e. a Chop Shop sprint to the mall with 9000 burpees mixed in) finished off by YHC’s pull-up, big boy dip, merkin, squat, big boy sit-up circuits at the Battle Loop. Excellent work. …
9 PAX shook off hill week to take a stab at the straight and narrow Rockwood Loop… at COT we found a 10th, Kenny G that apparently lapped us a couple of times for a 10 miler (apparently YHC was so impressed he counted Kenny G 3x in his notes). Conditions: Colder than I had …
The Temp: 47 degrees, with a breeze, which made it feel like 37! The Thang: We ran 11 miles around downtown. Starting at Dreher, we ran down Ott, turned right on Heyward, (by then the sun had come out, and we were able to enjoy some of the nicer homes on our next street), turned …
14 committed PAX go up early and got better this morning. DawnStrike continue to grow and we are now drawing PAX from all over the state. Want to thank Ditto and Full Monto for making the trip into town this morning to workout with the DAWNSTRIKE Boys. If Full Monte keep sowing up he might …
15 Pax posted to Ramble this morning dreaming of taking home the first ever official Ramble 5k Trophy. For this particular race, known by the twiteratti as the Ramble- Wobble till you Gobble- 5K, the pax would be sprinting towards the finish for a beautiful 5” high glorious turkey trophy. It’s amazing what a little …
18 PAX w/ 1 FNG showed up in the gloom this morning for what YHC promised to be a “more simplistic” concept workout. The PAX immediately knew better than to trust me, but pushed forward non-the-less. No fancy exercises, no fancy lexicon, just a good ol fashion BEAT down. Disclaimer The Thang Lap around …
11 Men shook off the sound of storms and embraced the real #Thunder this morning. Others may have been scared off by the pitter-patter of rain drops and rumbling, but these gents took on the elements like a fish to water (rain joke). With the rain pouring down throughout the night, it seemed appropriate to …
Mark your calendars now! Saturday December 19th the PAX of F3 Hartsville will host The Fox! You’ve heard of The Goat and The Mule…well The Fox eats Goats and Mules for breakfast! That’s probably not true but the first ever F3 Hartsville #CSAUP will be HARD. Through each stage of planning we have erred on …
#PreBlast for Inaugural #CSAUP of F3 Hartsville…THE FOX…12/19/15Read More »
Seven faithful PAX braved the anticipated swamping of the greater Blythewood metropolis for what would become an aptly named VQ from YHC. Although many of our brethren committed a #Cantorianfartsack and were scared of getting wet, YHC was humbled by the support shown by those who posted. Disclaimer was given (to include instructions on drown …
6 men ignored common logic and the comforts of home this morning to post for a 30 minute workout that was designed to create a bit of a spike in heart rate. Here’s how it all went down: Conditions: Very wet, but thankfully warm 68 degrees The Thang Hard run through the puddles to the …
This is the second time YHC has brought Q-101 to the Spur, and YHC was happy to do it. While numbers have not been huge at the Spur, YHC believes there is a good core group of men there, and that it is only a matter of time before things really start to grow at …
Nobody’s perfect, and even YHC forgets things sometimes, so I start this back blast off with an apology to the 12 men of Thunder that showed up last Tuesday for Q-101 for the delay in getting it posted. YHC believes in Q-101 and believes that it is important, especially for newer pax that have never …
Every day you either get better or you get worse. There is no in between. 4 Faithful Pax got up out of the bed and showed up to get better despite a little bit of rain. And as fate would have it, the good Lord eased up on the rain just enough to allow for 45 …
Today was the day for another installment of Blockbuster. Score’s Semi regular PT Test. unfortunately Cantore kept most of the Score Faithful away. However not to disappoint, Woody and the Brickpile asked to join. I am not sure if it was for the great workout or the chance to keep dry and get tested. Either …
8 brave pax came together for a soggy morning at Hammer. The heavy rain let up for just long enough to get the workout in. Conditions: 68 degrees, 98% humidity, light drizzle The Thang SSH x30 Air Jump Rope 30 merkins IC Mosey to get bricks and cinder blocks Partner Up 4 Corners 15 cinder block curls, …
Conditions: It doesn’t get any better with temps in the mid-50s and not too humid, a runner’s paradise. The Thang: From SPC to Woodrow; Woodrow down Gervais to Lincoln; Lincoln to Blossom; Blossom to Sumter; Sumter to Heyward; Heyward to Woodrow. End. Moleskin: The route, devilishly played like a broken record from a few weeks ago and …
15 men entered the gloom of #Thunder for another regular installment of YHC’s beatdown. The guys complained a lot, but they got the work done. Proof that it can be done and the intensity can be held high. Conditions: Nice an comfy 58 or so. The Thang: A warm up jog around the parking lot. …
10 PAX emerged from the #Fartsack for a mid-week trip up and down a hill. It was fun. If running up a steep hill is your kind of fun. Conditions – 55 and slightly overcast The Thang Lap Around Trenholm Plaza Left onto Trenholm Road, and take Trenholm Road to Beltline. Left onto Beltline until …
YHC wanted to try out a few new tricks, some worked, some not so much. I have to give the PAX credit for going along with the plan and giving it their all as usual. And yes, smurf jacks are ridiculous. Conditions: 50 with 86% Humidity The Thang: Smurf Jacks IC X 20 Capt. Thors …
Six Pax posted for a modified Dora 1-2-3 with bells. YHC’s goal this morning was to keep the heart rate going while getting in a core kettlebell workout. Conditions: Perfect – 57 degrees with a light breeze and about 75% humidity The warm-up started a minute late as YHC scrambled to find a time keeping …
After BroMo laid down the gauntlet on a new route this past Monday, it was no time to rest on past laurels. 10 men of Amble took on some things old, some things new, with a route to USC’s McKissick Hall. The Thang: Dreher HS to Amherst. Amherst to Sims. Left on Sims to Devine. …
4 Pax post at #BlueFalcon this morning in the #gloom. It was a great morning for some #goodlivin. In putting together YHC’s weinke, a mental inventory was pulled together of all the supplies at #Brickpile. What haven’t we been tortured #gottenbetter with? Sandbags? Check. Water logged telephone pole? Check. Rucks in odd carrying positions? Check. Railroad track? …
#Stumble is on the rise- for today, that statement was true both figuratively, and literally. 12 PAX posted for the Wednesday, Long-Run session where the elevation would be easily noticed throughout the 6.5 mile route. We hit nearly every hill around the Garners Ferry/Gills Creek area. But #Stumble is also rising in another way: number …
12 Pax came together to motivate 1 another.. COP:Mosey to Parking Lot 50 / SSH IC 15 / Burps OYO 25 / Flutter Kicks 15 /Hello Dolly Mosey to Block: Inch Worm / 20 Yards w / then 10 Burps Lunge Walk / 20 Y / then 10 Burps Walk and Do Shoulder Press / …
5 Pax, took the REDPILL!! COP:at School 50 / SSH 50 / Little Arm Circle forward & Backward 25 / Flutter Circle Driveway: Bear Crawl Around circle / with plank holds when done. Lunge Walk half way ,then Burpee Broad Jump other half / Hold plank til everyone done. Circut,Since we were on kids playground,why …
18 Pax braved the COLD,for Tank Top Thursday… COP: 80/ SSH IC 10 / Burpee 25 / Chaser LBC IC 15 / W (Honey Do’s) Mosey to Brick: 100 / Chest Press 10 / Burp w/ bricks 50 / Shoulder Raise 10 / Burpee 50 / Squats The Fields,Split into 2 teams Over/Under for 50 …
Conditions: Clear & 48 deg.; NO MOSQUITOS! COP (led by OBC): Imperial Walkers – IC – x 25 Carolina Drydocks – IC – x 15 LAC – IC – felt like a hun’erd Squats – IC – x 25 The Thang: The four horsemen braved the gloom to join up for some SCORE core work. …
On October 4th the world as a lot of people of know it changed drastically as the sky’s opened up and the flood waters rose. What came over the next days and weeks amazed me. The way that neighbors, communities, and strangers all came together to help each other out in a great time of …
How Do We Continue to Help the Flood Victims (Our Next Step)Read More »
Recently, the Q’s have taken us off campus for some hill/running (assuming for Mud Run 2016 training). YHC decided it was time to slow it down and lift some coupons (cinder blocks) on the basketball court at Crayton. Luckily, all blocks survived the workout with no pax spiking the block at the completion of the …
I have to admit today was my first post at Blitz… It’s about 20 minutes away from my house but it’s well worth the drive! This is a great AO with a park/playground and a track within 500 yards. Not to mention with a 30 minute time limit you can really let it rip. Not need …
11 PAX grabbed the #DRP and washed it down with an #Extra15 at #Legion this morning for a #Legion assault on Hampton Hill. Unfortunately for some, we all showed up for a boot camp and a run group broke out… whoops, #GotBetter, #NoDoubt… Conditions: Blessed The Thang: https://www.strava.com/routes/3670451 30 SSH (IC 2Ct.) Mosey down Munsen …
Weather: 47 degrees, clear, and crisp. The Thang… COP 20x side straddle hop 40x Russian twists 30x merkins 20x squat jumps 10x burpees 10 around the world lunges Partner up – P1 holds wall squat, P2 runs across the field and does 3 pull ups. P1 holds plank, P2 runs across the field and does …
The River of Tears Conditions- a brisk 38° and clear. Five #faithful and brave Pax posted this morning for F3 North Augusta’s The ROT (The River of Tears), a #CSAUP event created for the sole purpose of pushing ourselves harder and farther than we have before. AMRAP on this course for 45 minutes and see …
On Mondays we typically work on speed or hills. I made the call last night to incorporate both. Our route is one we may have run before, with a trip from SPC to the Capitol and back. The PAX once again laid it down with all 8 finishing within a few seconds of each other. Conditions: …
8 Pax post at #TheBull to #getbetter. As tough as the #ConcreteBeast can be, YHC can’t think of a better way to warm up in the cold #gloom and get things rolling to start off your week. #TheBull never disappoints. Conditions: 38 Degrees The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run …
30 or so Pax assembled in the gloom-less parking lot of First Baptist Church for the second annual Run Hard Lexington Half/10K/5K. The Pax were a little out of their element in the late morning hours of 7AM but the lack of gloom did not affect the effort levels. With a Ken Doll led Ball of …
For the second straight week, the Knoxville LEAP team outscored by beloved Vols by posting 26 determined and ready PAX, anxious to do work, in 30 degree weather, with your YHC and some of the finest from F3Davidson, NC. The Vols managed to post 24 on North Texas…not pretty, but a win! Great to see …
Knoxville Score 26 and 24 In Homecoming Weekend WinsRead More »
4 PAX enjoyed the dry weather in an effort to #getbetter with a ruck workout on Veteran’s Day. Improv provided a nice coupon in the form of a 60 pound sandbag. #realnice Mosey out of the parking lot. SSH x 20 IC Merkins x 10 IC Cusack lunge walk ~ 25m. Crab walk back. Grab …
6 Pax reported for work this morning at Battle volunteering to experience pain. Something is wrong with these guys. This is not normal human behavior. Conditions: 38 degrees, frosty The Thang Splinter Run to the Circle of Death 20 Burpees Run to Battle Loop 4-4-4 Circuits x4 4 Wide Merkins 4 Regular Merkins 4 Diamond …
8 arrived to take on a brisk morning at the -Shed as Belding made a Q-comeback. Conditions: 36 and clear The Thang: Why waste time: 10 Burpees OYO 25 SSH 25 Imperial Walkers 25 Mountain Climbers 20 Lil’ baby arm cirlces forward 20 Lil’ baby arm circles reverse 20 overhead claps 20 raise the roofs …
This morning’s workout was inspired by a video describing up and down pushups (merkins) that YHC saw earlier in the week. Conditions: Cold – 38, damp grass, perfect for ups and downs #Disclaimer – I am not a professional and I will do my best to not let the pax #larrybird me (no such luck, by …
7 pax brand a cool Friday morning for a Nails biting beatdown with a little bit of Dejavu mixed in. The Condition: clear and low 50s The Thang: 15 ea of the following: Rt Arm Curls Left Arm Curls Squats BB Sit-ups Rt Arm Waiter Press Left Arm Waiter Press 2 arm bell swing LBC’s …
Weather: High 30’s, clear and crisp The thang… COP SSH x 25 Through the tunnel x 22 Burpees x 10 LBACF x 20 LBACR x 20 Mosey to the bottom of the stairwell near Blossom garage: Run to the top, imperial walkers x 20 Run to the bottom, big boy sit ups x 20… Repeat …
9 men posted to the somewhat chili somewhat soggy #gloom at #Hammer Thursday morning and found a somewhat hampered YHC waiting with a workout designed to deliver soreness and muscle fatigue in lieu of oxygen depletion. There would be no running in this workout with the lunge-walk serving as a primary mode of transportation. In …
15 pax beat the fartsack monster and posted this morning for an OC led 4 miler through Wheeler Hill/Wales Garden. There were hills, which should be a surprise to no one now that Grumble is no more. Great work Borat and Myrtle for blazing the path today. T-Claps to Subbie for posting with us for …
With the rain and clouds finally departed, the weather was ideal this morning for a loop through Shandon and Heathwood. 11 pax emerged into the #gloom ready to roll. The Thang: Depart DHS Cross Millwood onto Greenwood Cross Devine over to Wheat St. Right onto Wheat Left onto Harden Left onto Duncan left onto Ott …
14 Patriots shot the fartsack in the heart and posted for a cool Veteran’s Day Even morning to honor the Veterans of this great country. Dorn VA Hospital put up a lot of red tape, but we persevered and managed to pay tribute and respect without getting arrested. Conditions: about 50 and dark. The Thang: …
6 PAX showed up in the gloom this morning for what YHC promised to be a “more simplistic” concept workout. The PAX immediately knew better than to trust me, but pushed forward non-the-less. No fancy exercises, no fancy lexicon, just a good ol fashion BEAT down. Disclaimer The Thang YHC gave the PAX an option …
So better late than never on this post… Full warm up lap around the circus and then circle up in front of the school SSH x 25 Imperial Walker x 25 LB arm circles x 30 Mountain climbers x 25 find a curb, calf raises x 25, curb jumps x 25 Mosey to the brick cage …
Warm Up-one full lap around the Circus, then circle up in front of the school SSHx25 LB arm circles 16 forward, 14 reverse Imperial Walker x 25 Mountain climber x 25 mosey to get blocks, circle up behind the portables to begin our crazy 7 pyramid work (in honor of YHC being able to complete a whopping 7 …
AO Q Polo asked YHC to give the pax a workout to commemorate Veterans Day and 11 pax showed up to see what YHC had in store. They found a workout that was heavy on Merkins, Squats, and running. All told the Pax covered 2.9 miles this morning and completed over 200 Merkins and over 150 …
In the midst of the visit from the PAX of #Brickpile at #Thunder on Tuesday, Two Buck casually-reminded YHC (oxygen deprived from an infinite number of hand release merkins) that YHC had the Q at #Brickpile on Thursday. Nothing quite like the Two Q Week, which is something YHC would encourage all PAX to try …
1 mile run set of 25 : LBC, Situps, Mercans, Freddie Mercuries, Rocky Situps, Squats, 5 Pull ups, 10 diamond mercans repeat set of 30 repeat set of 35 repeat set of 40 1 mile run
6 PAX posted in the cool Legion gloom this morning for KG’s BD-Q Part 2. Of the 6 PAX in attendance, besides YHC, none were able to attend my birthday party @ Woodshed on 11/7…so I brought the party to Legion, with some slight modifications. Conditions, 51 degrees = no (or at least less) mosquitoes…AYE! …
4 Men gathered in the gloom this morning for a very short glimpse into a ruck workout. There were flashbacks to F3SC Custom of 2014 and The Thang SSH x 25 10 merkins 10 squats 10 sit-ups Repeat x3 Partner up Fireman’s Carry to First Light Pole Switch and Fireman’s Carry to Second Light pole …
Spot texted me Tuesday night and told me he had the flu and if I could cover for him. Of course, I never mind. However, subs are rarely as good as the real thing so I tried to live up to the workout that Spot would have provided as Q, which is a tough task …
Spur is picking up pace with 3 FNG’s on the week. We are building a strong base and some great work is happening here. Weather: 55 degrees clear and crisp. A perfect gloom. The thang… COP (Welcome Week) SSH x 20 Through the tunnel x 12 Burpee x 5 into Big Boy sit ups x 10 …
Conditions: 51 and Moist at the Hammer. Approximately 2 inches of standing water on the playing surface. The field was pretty much like a sponge, but that didn’t stop us from having a little fun. The Thang: Slaughter Starter- 20 burpees OYO Head on out to the football field for the real warm up. SSH …
YHC had to change up the plans for the #VeteransDay beatdown due to some minor technical difficulties. He then remembered getting haggled about the big goose egg last Thursday for the November installment of the #MonthlyMurph. This gave him a devious idea. What unfolded was one #Legendary morning in the gloom. NO COP. The Thang: …
There are a few veteran-related landmarks in the vicinity, so Stumble decided to tour them all and take Old Glory along for the trip. Conditions: 46 and foggy The Thang: Grab the shovel flag on the way out. Pax take turns carrying the flag for the entire route. Good thing we put those blinking lights …
4 PAX converged at Trenholm Plaza for a very rainy 4 mile Saito out and back. The Thang: Leave Trenholm Plaza and run up Forest Dr. to Falcon Dr. Go left on Falcon Dr down to Beltline Blvd (since Saito is still cleaning up from the flood, turn back at the light). On the way …