Upon arrival at the Mothership AKA Brickpile, the chatter amongst the Pax concerned “Who’s the Q?” After a brief discussion, we decided to take a ROAD TRIP with a few circuits along the way. It was a nice change of pace and included “buzzing” Thunder for a brief layover – our own Windmill (#Respect) was …
COP: Tempo-LBC / 25 IC (New from F3NO) W(Honey Do’s) / 25 IC SSH / 50 IC 2X-10/ Burpee – 10/ Star Burp – 10 / Merkin, Mosey to Soccer Hill:Partner up Merkin/Chest Press Wheel Barrow (Flip Flop) Bear Crawl Fire Man Carry(Flip Flop) Mosey to Playground: Bulldog Merkins / 25 Hang from Bar …
Three men appeared in the gloom ready for some work this morning at #Blitz and work they got. Men were challenged and got better. Conditions: 50 degrees and dry, for once. THETHANG: #The300Workout Mosey up the hill to the playground. Circle-Up Merkins x 25 OYO C-LBC x 20 (4ct)…SCRATCH THAT: 5-8 pullups OYO Burpees x …
As Columbia arose from another night of rain, many #SadClowns likely looked to this dark and damp morning as an opportunity to nestle in the #Fartsack and rest on their laurels of surviving yet another Monday. Unlike most, 15 PAX emerged from the #Fartsack this morning to find YHC waiting the parking lot. #Thunder is …
2 men braved the cold and the rain to get better. Here’s what you missed: Conditions: 48 F and Raining The Thang: Since Wednesdays are now Stumble’s official Long Distance day, YHC planned a 3.5 mile route, which was convenient given the conditions. Left out of AO onto Olde Knight Left onto Old Woodlands Left …
In an effort to build confidence and investment at Spur, we will have tandem Q’s for the next few weeks as we get more ready to lead. TheDon took his shot at it today. Weather: 60 degrees and breezy. Perfect morning… The Thang… COP(WelcomeWeek) SSH x 20 Merkin x 15 Squats x 40 Through the …
Yep, it was raining. Yep, it was cold. But honestly, these workouts are sometimes the most fun. Granted the conditions sucked, but it doesn’t matter sometimes. It was good knowing that in this weather, I wouldn’t be the only one to show up. Thanks OC and Fannie for making this a very fun morning. And …
Conditions 65 and soggy The Thang COP: YHC had the Pax do a series of stretches after still being particularly sore and tight from the previous week’s GRUCK Tough. Mosey to the wall Merkin ladder: People’s Chair for 30 second Mosey 3o yards 10 merkins Mosey back to wall Reduce by 1 merkin, rinse and …
Note: This post is about the men of F3 Columbia, Lexington, and Lake Murray who have answered the call to serve men in their community. When I say “I” or “we”, I’m talking about these guys. If you take one thing away from this post, I hope you will find it in your heart to …
Q-101 has slowly made its way around the AO’s here in the Midlands, and YHC finally got the opportunity to bring this refresher course home to the Woodshed. Have to say this particular running of Q-101 was particularly meaningful to YHC as co-founder and former AOQ for the Woodshed. Here’s what happened: Disclaimer Introduction to …
13 Pax #defycantorre and post at #TheBull. It was a wet one today, no doubt about it. So wet, I overheard one of the Pax say “if that rain would have kept up it would have been a slip and slide in the second stair tower.” YHC agrees. Great to have a number of first …
F3 Dads is coming to the Holy City. WHO: You and your 2.0s – boys and girls. If the kids can run, they can come! This is also a great opportunity to “headlock” men and introduce them to F3. WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending …
Preblast – F3 Dads Charleston with 2nd F Immediately After at Park Day, 11/14/15Read More »
To paraphrase Thoreau…..Four Pax went to the woods because they wanted to run deliberately. Though lightly attended, the first ever trail version of The Wall was a good time. After waiting a few extra minutes for enough light to navigate by we headed to the trails. First up was the 4 mile mountain bike singletrack …
6 PAX posted at the mosquito infested Woodshed this morning to help celebrate YHC’s 35th birthday, although they did not realize it was a birthday party until the COP began. I remember many moons ago posting to the Woodshed for a HeeHaw Q, realizing that we were painfully celebrating his 35th birthday. It was a …
Some of these guys are fast and strong and likely could keep pace with about anyone – heck, they traversed the Mud Run with Dredd. The rest are busting their butts to get faster and stronger. But they all go back to the Oliver Gospel Mission at 9:30 and get back to the real workout. …
8 men threw off the #Fartsack to get after it at #Battle with Hustler and YHC. Many of the Battle regulars were Leaping this weekend. This may be the shortest BackBlast in Battle history, as we kept it simple, but hard. Conditions: mild and very humid The Thang: Disclaimer and brief COP by Pondo. SSH …
The Big Bang This day will forever be known in F3 history. The launch of 3 cities is a huge undertaking, and we of F3 North Augusta are proud to be a part of it. Let’s not stop here. Let’s truly make an F3 Nation! 36 post for an epic day of sweat and fun. …
Conditions: 68 and Foggy Disclaimer provided with an assignment to always plank for last man. Here’s the backdrop: A week ago Reefer our fearless leader and John Combs (head basketball coach @ Ridge View High) asked that I lead the boys trying out for his Varsity team in an “Old man workout”. Little did they …
Seven pax paid a visit to the mothership for the 7:00am workout. YHC thought it was a good time for the return of the Mean Acre – stations on four corners of the field at Dreher with a burpee station in the middle. Conditions: muggy, 70ish, mosquitos on the magnitude of what was seen during the …
12 Faithful PAX posted in the Mosquito filled Gloom of #Sandlot, for yet another great workout. Many still scratching at the mosquito bites, that were endured while rolling through the puddles on the soccer field during Binary’s Q on Tuesday. This morning’s workout would show no mercy on those PAX who decided to post. Disclaimer …
6 of Stumble’s faithful PAX came out in today’s drippy gloom. 96% humidity with 100% chance of mosquitos! Today we crossed the divide that is Garner’s Ferry and flew by #Legion AO on our way of tour of USC’s Medical School / VA campus. A nice 4 mile jaunt at a decent pace, staying together …
10 pax for #amble today. It’s the first Friday of the month–that means it’s time for a monthly timed 5k, followed by 2nd F #coffeeteria at Egg’s Up Grill. Great fitness and great fellowship, all before most people are even awake. That’s F3. Conditions: humid. Warm for November. The Thang: Standard 5k route from Dreher: …
10 Pax posted in the gloom to #GetBetter at #IronYard. YHC really enjoys Q’ing #IronYard…especially when inspiration is available for an unique workout. In watching the “game” last night between my beloved Cleveland Browns and the Cincinnati Ben-gals, it quickly became apparent that the Pax NEEDED a football inspired #beatdown while focusing on the different position …
Tomorrow (Sat. Nov 7) will see a special Trail edition of The Wall…..come one, come all and don’t be scured. What – 7 mile trail run. No more than 8:30 mile pace, no drop policy, no man left behind When – 6:30am Saturday, Nov 7 Where – Sesquicentennial State Park…..park at Polo Rd Park near …
Four miles in the misty gloom this morning for 17 pax. Sketch lays out a Friday route that few would describe as flat. The grumbles and mumbles didn’t deter the novice hills (think bunny slope) from remaining in the course. From Shandon Pres. down Woodrow to Burney, Right turn continue across Harden to Saluda, Right …
Seek and ye shall find; knock, and the door shall be opened unto to you… KJ Version – not the Kim Jung one, but the King James – although KJ did bring it with today’s Devo YHC, upon reflection of a Thunder Q pairing following Chaser, quipped that I’d bring the “spiritual” today. …
YHC was greeted with a warm and quite humid welcome. Over the years I have realized that things are just harder here. The workouts never disappoint, the PAX is always ready to work, even the blocks are tougher…probably due to being constantly water logged. Just walking across the field was good mud run prep. …
12 pax gathered at Hammer for yet another wet morning, but lucky for yours truly, it was still pretty warm. Inspired by 8-minute abs, the following ensued: Weather: 63 degrees, overcast The Thang 30 SSH in cadence Run to The Other Store 30 SSH in cadence 20 baby arm circles forward 20 baby arm circles …
4 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the darkness outside of Memorial Stadium was YHC, who eagerly took up CornStache on the offer to Q at one of F3 Columbia’s newest AO’s The PAX left it all in the parking lot this morning as they …
Six PAX arrived at #Score this morning ready to do work, and work was accomplished. YHC always enjoys the opportunity to Q at #Score, and today was no different. Conditions: 65 degrees The Thang: Disclaimer Warm-Up COP: -Imperial Walkers x 20 IC -Overhead Claps x 20 IC -SSH x 20 IC -Merkins x 15 OYO …
18 Pax braved the humidity and mosquitos on this lovely November morning. We headed to Berkeley and Adger to get in some much needed cardio work. Conditions – 67 and damp. The Thang: Exit parking lot and mosey over to the side field. COP SSH x 35 IC High Knees x 25 IC Merkins x …
Weather: It was 60 degrees, cloudy, and humid. Weather was perfect… for a swarm of mosquitos to attack. Pax handled it with grace and pushed through a demanding morning. COP SSH x 20 Through the tunnel x 20 Freddie Mercury x 20 LBACF x 20 LBACR x 20 Set 1 Run to 1st pole – …
Pax at #Spur face a tough workout with a side of mosquitoRead More »
#Stumble PAX have spoken and requested a slightly longer mid-week run in an effort to get out of the 4-5 mile comfort zone. Plus, the #Stumble pace has improved significantly over the past year, allowing for additional mileage within the allotted time. As Q, and AOQ, YHC had the pleasure of kicking off this new …
14 PAX arrived at Sandlot for Round 2 of Binary as back to back Tuesday’s he’s Q’d. Last week was a fill in with this one being prescheduled. Binary planned to add some variety to our WO and definitely hit the core. We had 1 FNG, Suede, thanks to an EH from a friend over …
Almost 1 year ago, F3 Columbia conducted their first custom GORUCK Tough/Challenge and ever since men of F3 have been participating in GORUCK events from Lights to Heavies. Now, we have guys prepping for all of the above and even taking on HCL’s (Heavy, Challenge, Light) back-to-back-to-back. All that to say, F3 and GORCUK have …
6 PAX this morning for Ironyard at the Woodshed. I forgot my yogi mat this morning, which I hate because the grass was real wet and we had a ton of fire ants all around us. I also believe until we have a freeze each AOQ should supply bug spray. The mosquitoes where bad!! Weather: …
YHS led 12 other PAX on a 6 mile run through downtown Columbia, earlier this morning. We followed the same route that Drive-by came up with last Wednesday, except in reverse. His only criterion last week was to satisfy Cornstache’s request that it be no more than 6 turns, which, by the way, is helpful …
In order to push the #amble pax out of our comfort zone, YHC called the #southhollyloop route which we haven’t run in quite some time. The complete rout is just shy of 4.5 miles, if you cut the route short at Devine St. is comes in right around the 4-mile mark. YHC knew this, but …
Less than 2 weeks before go time for the nastiest Spartan Race in the Carolinas. The Beast at Winnsboro will show you what you are made of. 32 F3 men have signed up for the race but for some reason we are spread across 11 teams. Spartan has kindly consolidated us into one morning wave …
This Thang is sent in by BigTime and has been written and owned by OBC. F3 – Score – 11.3.15 Thang Warm up SSH 25 Squat 25 Arm Circles – forward & back 30 OH Clap 30 Monkey hump 15 Merkins 15 Mosey to bus shed Peoples chair 1:00 Boat – canoe 10 Merkins …
11 gathered at the Brickpile for slow and steady nothing fancy beat down by Sway. Condtions: 65 degrees, humid, damp, occaisional misty rain The Thang: COP: SSH x20, Imperial Walkers x20, Deep Squats x15, High Knees x20, LBC x20 “Follow Me” to brickpile – detour to correct jack rabbits. “Follow” means keep the leader’s pace. …
It is always an honor and a privilege to be asked to lead a workout at #Thunder. Since it’s inception it has been one of Columbia’s strongest workouts and closest groups. The leadership has been strong there since the beginning and the current regime is no exception. The more things change, the more they stay …
10 pax rose for Hammer on a not so rainy but wet Tuesday morning for a leg heavy, no cadence workout led by yours truly. Weather: 65 degrees, wet, overcast The Thang 30 SSH (the only in cadence of the day) Run to covered picnic tables 30 steps (15 each leg) 20 dips 30 Bulgarian …
Conditions: 67 (entirely too warm for November) and 90% humidity (ridiculous) Mosey to the front of Meadowfield school Warm Up: SSH x 25 Imperial Walkers x 25 Mountain Climbers x25 Windmill x25 Squats x25 Butt kicks x25 Carolina Dry Docks (Dye Drocks for PaperCut) x 15 (this may have been 20 or 25) Mosey to …
Conditions: 66%, humid and wet – could’ve been worse though. Warm-Up: Lap around Parking Lot SSH x 20 IC Merkins x 15 IC Squats x 15 IC LBCs x 20 OYO Mosey to Citadel Park Furman/ Coker: 7 burpees OYO, plank Wofford/ Coker: 7 burpees OYO, plank Wofford/ Converse: 7 burpees OYO, plank 3 Sets: Merkins x 25 …
The Thang Today 12 men gathered in the soggy gloom for a continued celebration of the new AOQ at Ramble. YHC was excited to bring the first installment of Ramble under new management. With the passing of the torch complete it was time for some pain. The tension was high as we departed SPC with …
6 PAX posted to #Legion this morning in the sloppy, skeeter-infested gloom. (YHC will leave a bottle of OFF in his car from now on.) With the #MonthlyMurph on the horizon, YHC chose to hurt the PAX in areas that wouldn’t hinder their chances of posting a better time during our monthly fitness test. Here’s …
The Thang: Mosey to the center of the field COP SSH x 25 IC Squat x 20 Merkin x 15 Flutter kick x 20 Little Baby Arm Circles Forward x 15 Little Baby Arm Circles Backwards x 15 Stairs -Run to the top of the bridge; burpees x 5 -Run to the bottom of both …
8 Pax posted this morning in the gloom and #GotBetter. Spartan training kicked up for some, and others were training for their newly agreed-to GORUCK event, but as always it was another tough morning at #TheBull. Conditions: 65 Degrees and 96% Humidity The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the …
6 PAX at The Brickpile. Great job by everybody this morning. I have to say Dusty and BlueGrass had the most Burpees for the workout. This workout is all about your name for sure. Conditions: 64 Degrees, Fog COP 20 SSH 4ct 15 Merkins 4ct 20 Mountian Climbers 4ct 15 Little Baby Arm Circles F/B …
Spell Your Full Name then F3 Name and if still time start over!Read More »
Maybe it was the fact that it was still dark, maybe it was the big road closed signs, maybe it was the rows of houses with no lights on and the doors open, maybe it was the truck on top of a bush, maybe it was the car with the windows completely fogged up, maybe …
Conditions: Cloudy, a little chilly, some dew on the ground, about 60 degrees. The Thang: YHC called his own number for Q and brought some help from Jack (o’lantern), in homage to Beads’ earlier pumpkinfest at #Thunder a few days ago. Mosey from in front of Dreher to parking lot at corner of Carlisle and …