13 PAX posted at the Woodshed for a Kenny G & Stretch led year end 2015 beatdown. Theme for the day…20 – 15. Conditions: 63…humid…in December…strange. The Thang: Disclaimer, mosey to front of the school for a brief warm-up. 20 SSH IC, 15 Imperial Walkers IC 20 High Knees IC, 15 Butt Kickers IC 20 LAC …
Last convergence of the year with Spur & The Blitz at Memorial Stadium Weather: over-cast, humid, and 65 degrees The Thang: Circled up for 20 SSH, 20 plank jacks & 20 Russian twists (all IC) We then crossed the street to the park and lined up on the small field by the playground and did …
COP: 25 SSH 25 Shoulder Hand Claps Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 situps). Inserted 10 Reps of an exercise (Monkey Humpers,Burpees,Sqauts,etc…) Duck Walk Reverse Indian Run w/ …
“Let me tell you something you already know. The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how …
Am I crying, or are my eyes sweating? -overheard at LegionRead More »
11 faithful posted for the final workout of 2015. We had a mini convergence of Score and Brickpile – getting dirty together. Although the ground was soaking wet, it didn’t stop this pack from moving forward and getting better. HNY everyone and wishes and blessing for an even better 2016!!!! Conditions: Balmly 67 degrees and …
18 dedicated men shed the fartsack and defeated Mother Nature for Part II of the Hammer and SwampFox convergence in Forest Acres. This home and away week long convergence was the brain child of Polo and it was a great way to spend New Year’s week. The numbers were good, everyone got to see the …
Running shirtless on Dec. 30 for the last Ramble of 2015…..who would have believed it? 7 Pax (2 shirtless) ignored the radar and got in their final miles of 2015. A oldie but goodie on tap for 6.4 miles this morning: Devine to Adger, up Adger then Devereaux all the way to Rickenbaker. Back up …
YHC made a critical error during his advertisement of some new #Stumble routes. Posting the wrong links for Strava routes don’t sit well with the PAX. Instead of a full-on tar and featering, the PAX forgave me and ran the intended routes into uncharted waters. 9 PAX rose…9 PAX ran…9 PAX survived. Conditions: Typical warm, …
4 blue falcons joined together for some wet log and sandbag action. The Thang 10 Merkins 20 Overhead Ruck Press 30 Squats Repeat x 5 Grab a heavy wet log. 2 guys on the log, nah maybe 3 would be good. Actually we probably need 4. Except the 4th guy is carrying the 70lbs sand bag. …
16 Pax showed up in the rain for Part I of the Swampfox and Hammer Convergence. Those who were unfamiliar with Swampfox got an intimate look at the swamp Conditions: Raining and warm The Thang: Warm up lap around the parking lot and down into the lower field (swamp) – run to pick up bricks and …
The Q gave to me….. 200 Side Straddle Hops and more. Conditions: 70, raining, gross The Thang: SSH x 50 Squats x 50 Little Arm Circles Forward and Backward x 25 Overhead Clap x 25 Mountain Climber x 30 Plank Grab bricks and blocks Curls x 15 Rinse and repeat x 3 SSH x 50 …
Start the New Year at The Wall as we take to the trails of Sesquicentennial again this Saturday (Jan. 2). We will meet at the Polo Road Park @ 730 Polo Rd at 7:00am and depart soon after (once light is appropriate). Break up the monotony of road running, start building your P200 miles, or …
If you are interested in learning more about the F3 Foundation, who’s mission is to leverage the men of F3 Nation to develop and strengthen male leadership in our communities, then we have a great opportunity for you. Please join us at Casa de Boris at 7pm on January 15th for Columbia’s first F3F event. The …
10 pax fought off the fartsack and braved the rain to happily follow YHC to the end of the road. Unfortunately the road was not yellow brick and there was no pot of gold, only Burpees. YAY! Conditions: 73 degrees with light to moderate rain. Happy Jacks IC (5 SSH’s followed by 2 jump squats) …
YHC was kindly invited from The Spur to Q a workout at the The Blitz this rainy morning. Four Pax posted in the gloom, while other invited members who were in town from The Spur posted at the Fartsack. I won’t mention any names but you know who you are 🙂 Conditions: 60’s and Warm, …
Well, that was gross. 73 degrees, wet and rainy…and wet. It was so gross that Boris had to cancel a promised showing. YHC didn’t anticipate as many Thunder faithful as we had but, as always, those Thunder boys have zero you-know-whats to give when it comes to crappy conditions. The Thang: Mosey to the park …
4 Pax made it out of bed the day after Christmas and were greeted with another 70 degree day. They were also greeted with 4 blocks upon arriving. First a quick warm up in the parking lot. SSH x 30, Imperial walker x30 and Mountain climber x25. Grab the blocks and mosey to the lower …
Time to start the New Year off with a bang via a FNG friendly, good old fashion Convergence. 2016 is going to be great, and YHC wants to start if off with 100+ F3 Men. 2016 will be the year when we show all #SadClowns that with F3 every man can get better and be …
7 pax showed for Ramble this fine Monday after Christmas—with a little Luck they would all cross the finish line despite all the NOG that was consumed over the long holiday weekend. YHC struggled a bit to make it but thanks to Sketch for pulling me along the course—much faster than I wanted to go. …
In the midst of my frantic preparations for Christmas last week, YHC realized that I had the co-Q at #Battle on Saturday and the Q at #Brickpile on Monday. Nothing quite like Two Q’s in three days, and I would encourage all PAX to give this a try (maybe just once). With the close of …
6 Pax posted at #TheBull after celebrating Christmas with their families. With the holidays comes cookies and the #ConcreteBeast will quickly crush any cookies consumed immediately. No questions asked. That is exactly what happened this morning and the Pax #gotbetter for it. Conditions: 65 Degrees & Very Humid (95%) The Thang: #TheBull – Gather at the corner of Blossom …
Conditions: 68 degrees and foggy Tha Thang: Take a left on old knight. Right on old woodlands. Left on Garners ferry. Left on Pellum Dr. Left on Rosewood. Turn around when your ready and come back the same way. Some went faster and farther than others but everyone put in a solid post Christmas workout!
As the men of F3 regained their composure and digested the food they previously ate on Christmas Day, 5 men with a late arrival from one pax, moseyed out into the gloom. After many hours of driving and several days spent with the in-laws, the Q was ready for a release. Conditions: 66 degrees, soggy and …
When YHC found out he was on the Q approximately 12 hours before the workout he headed to the Lexicon and got the idea of some narcissistic work. Using the letters of the PAX-given name led to some new ideas…and some crappy ones. 66 degrees and as much humidity as you can stand should have …
Another Saturday at #Battle where limits are pushed, sanity is questioned and the #DRP is served in its purest form like sap right from the tree. While many remained in the #Fartsack this morning, recovering from Christmas cheer or surviving an #AlpharettaTimewarp, 11 “good men” made the “questionable decision” to post with Cesspool and YHC …
3 men answered the call to post to #Legion on Christmas Eve for one of the hardest workouts you could ever do. The #StraightMurph. We had done this once before at #Legion, but nothing can really quite prepare you for the level of suck you must endure to complete this workout. Next time YHC will …
Conditions: 66 deg, 95% humidity and foggy Although the calendar says it is late December, it felt much more like the middle of summer. 5 PAX showed up to put in a few miles in the foggy soup. Welcome to Subway as he visited from Charlotte Metro. The Thang: Take off down Ott, right on …
Twas the morning before Christmas, when all through Emily Not a PAX was stirring, not even OC The bricks and blocks were stored below the deck with care, In hopes that Paperboy would not lead them there. The boys were nestled all snug in their sacks, While visions of Burpees messed with the PAX. My …
What better to get Xmas Eve started than a trot around Forest Acres? Perfect weather in late December to put some miles in around the neighborhood. Nothing fancy, pretty straight and to the point. A little over 4 miles with pain along the way. The Thang- Mosey to Atascadero – 25 Burpees, 50 partner merkins, …
Nine of the Woodshed PAX brought exercises to the workout for a White Elephant exercise. After the warm up (jog to front of school; side straddle hop (20); large arm circles (forward 10); baby arm circles (10 back); clockwork merkins on curb (5 each point)) pick up bricks and blocks and amble to the back …
It has been since February for the 300 workout to make an appearance at Swampfox. As mentioned by the pax, “variety is a good thing,” but rinse and repeat was in store for today. Good work by the 11 pax. Conditions- too damn warm to be Christmas The Thang COP SSH 25X IC IW 20X …
9 Reindeer in the throws of the late rut post for a #BlockCircuitBeatDown. YHC was honored to be invited by AOQ CornStache for a Christmas Eve Throw Down at Memorial Stadium. Conditions: Low 70’s and damp The Thang: Welcome and Disclaimer by YHC. Brief vocabulary lesson. Warm up with COP: SSH x 20, IW x …
Warm Up To the Michigan Loop Stretching Exercises 78 Merkins (IC)(declining ladder of 12, down to 1) Run Michigan Loop 78 Arm Circles (IC) (forward and backward; declining ladder of 12, down to 1) Run Michigan Loop 78 Monkey Humpers (IC) (declining ladder of 12, down to 1) Run Michigan Loop 78 Arm Raises (IC) (declining ladder …
YHC was privileged to lead the Christmas Week Stumble PAX today, a Sogg-Fest it was, although nothing like the rain, thunder and lightning that came down after we finished (somehow F3 always finds pockets of “favorable” weather–thanks Big Guy!). Today’s route options were away from Stumble territory, crossing enemy lines of Scramble and Amble. While Co-Pay …
Twas two nights before the Jolly Old Elf was to arrive. YHC tossed and turned about how to get Rample Pax to thrive. Then what to my wondering mind should appear, But many hills, distance, and Bundy running like a deer. On Bundy, On Gump, On Turtle as they flew, Hopefully Santa brings shoes that …
6 pax escaped the fartsack for 4 mile jaunt down Kathwood Dr. You know it is muggy and warm when the Pax request the rain to start again Conditions: Wet and humid The Thang: right out of Dreher, right on Daly right on Devereaux, left on Kilbourne left on Brennan, right on Nandina, right on Kathwood Dr, left on Sanford, …
Running in the rain is better than running the humidityRead More »
Sixteen of the faithful shrugged off their fartsacks in order to get some early morning F1. It was a beautify, rainy, 60 degree morning. This is the first time we have completed our monthly PT test (The Axe, for those who don’t read the titles) in the rain. However, the weather did not slow down …
15 pax rose out of bed this morning for a wet and wild workout! It wasn’t easy, but like usual, the men of Hammer rose to the occasion and showed out once again! To say it was wet is an understatement. We could not have been anymore wet, if we had jumped in a pool. …
4 faithful posted for a last minute Q substitution in the rain and humidity. While it was certainly wet, we managed to stay fairly dry and put in some serious block work. Conditions: Gloomy The Thang: SSH x 20 IC Squats x 20 IC Little Baby Arm Circles x 20 IC Merkins x 20 OYO …
5 PAX Braved the lite showers this moring to come out and have some fun with me this morning. This workout was a little different from some I have done in the past. We started off with a few new exercises during the COP and for the 1st time every no SSH during the COP. …
Rain Who Cares! We got to Learn Some New Moves at Score This MorningRead More »
For those pax who haven’t posted to #Thunder in a while, Hand Middle School constructed a long covered walkway adjacent to the field. This cover provides the perfect place to workout in a rain event. YHC didn’t want to rob the pax of a #warstory after waking up and posting in the rain. So while …
YHC had a very contemplative drive to the Blitz this morning as I pondered a last minute change in the work out plans to keep us off the ground….. but there was no change. Three pax appeared for a hose down by mother nature. The great thing about the blitz is that it is 15 …
Conditions: 54 and rainier than it should’ve been. Yes….rainier Disclaimer given YHC showed to the AO expecting light showers. He and the PAX got 20 mile winds with a heavy downpour. As the group stood under the confines of safety, dry and out of the rain, yours truly could see it in their eyes…..now was not the …
Today’s route was inspired by a long desire of mine to run down Taylor St from Assembly to Huger. Why? Wish I knew… After years of driving down the rollercoaster that it is, I’ve always wanted to take it by foot. For whatever reason I decided to put a route together with as few turns …
11 pax gathered for 5.5 mile loop around the state house. Conditions: perfect running weather – low 40s and clear. The Thang: right out of Dreher, down Millwood, left on Maple, right on Lee, through 5 points up Greene, right on Main, around the state house to Sumter, left on Pendleton, right on Pickens, left …
Remember the ride at The Pavilion (and other amusement parks) called the pirate ship? It kind of reminds me of the hill workout that took place at Ramble this morning. 10 Pax in all showed up for the run this morning. We started out at SPC running down Wheat and ran over to the aforementioned …
The time: Christmas Eve 2014. The place: a fledgling running AO. The conditions: a miserable 50s and pouring. The occasion: YHC’s first Q at Stumble (and first official F3 Q, ever). Today YHC decided an anniversary redux was in order. Only Jar Jar was present to relive the extreme suck. Conditions: Mid-40s and NO RAIN The …
4 Pax posted at #TheBull to #getbetter. The week of Christmas is officially here. Even the weather got a little cooler as we approach the holiday. Numbers were down a bit with many of the Pax from #Spur on winter break but the 4 brave Pax who made it got the #beatdown that we’ve come …
7 dedicated PAX shunned the “school is out” snooze button and hit the bricks for a no side-straddle-hop full body beatdown. Conditions: 42 and cloudy TheThang (4ct): Head to brick yard High Knees 30 (IC) IW 25 (IC) MERKINS 20 (IC) BB Situps 25 (OYO) Rinse & Repeat Grab two bricks & Mosey to the …
Four Pax posted this brisk chilly Saturday morning for a Donkey Kong style work out. #Fatality Weather: Cold, Clear, Mid 30’s The Thang…. Mosey around the field to the pull up bars then circle up. SSH x30 IC Flutter Kicks X20 IC Merkins x10 IC Little Baby Arm Circles Forward X20 IC Little Baby Arm …
8 men took on the always stomach-turning challenge to post at Battle this morning. New toys and ideas were featured in this workout. Battle continues to push the envelope. Conditions: 30 degrees, finally The Thang Collar >>> Brisk run to Topless Farmer’s Market tent on Beltline Find a tent crossbar for Circuit 5 Pull-ups 20 …
Warm Up: Jog to Tennis Courts; Jog Around Tennis Courts; Various stretching exercises. Exercise #1 SSH – 50 (IC) X 10 Jog Around Tennis Court Exercise #2 Merkins – 10 (IC) X 10 Jog Around Tennis Court Exercise #3 Monkey Humpers – 10 (IC) X 10 Jog Around to Wall Exercise #4 Wall sits – …
YHC wasn’t originally prepared for the cold this morning. Had to go back and pull out the cold weather gear to the #grumbling of the M. But, we warmed up pretty quickly. Mosey to the rear parking lot COP SSH – 20 4ct. IC Mountain climbers – 20 4ct. IC Chaser LBCs (renamed prison LBCs) …
5 men posted to #Legion Thursday and got introduced to an all-different #Beast. The #BurpeeBeast had a bit of a different format as compared to a normal #Beast. The burpee beast had only four stops instead of 6, the distances between the stops were longer, and every stop consisted of 6 reps of different variations …
Feeling fresh and fast and set to Q on a Fast-Friday YHC felt obligated to call the 7 PAX to the #Stumble5K … as half the field listed off their injuries, the CR didn’t seem likely and overall times suffered along with the aches and bruises, but work was done despite the pain. Conditions: Wet, …
14 Pax posted at #Ramble for the continuation of the road race series that has become a monthly event at our speedy AO. Several Pax traveled from yonder lands to join us, much like the wise men from the East. Thanks for coming out! This was Bundy’s race to lose and he did not disappoint, …
14 Pax Run the Jingle Jangle #Ramble all the Way 5KRead More »
Fifteen men braved the near 65 degree weather on Thursday for a full-on cinder block assault led by your truly. The Thang Slow mosey to park, grab a block. Block Party (With Cinders of varying size and density) Curls for the girls x 25 Thrusters x 25 Squats x 25 Bigger Boy Sit-ups x 25 …
A great deal of effort goes into dreaming up creative and unique workouts. It’s one of the great benefits of having a participant led organization. Sometimes, though, a simple, clean beatdown is a welcome change of pace. Enter the #SimpleQ. No frills, just solid work. Conditions: High 50’s with a touch of misty drizzle to …
YHC would change a few things about his VQ at Iron Yard but we stayed active and got in a good sweat. We started with a warm up lap around the circus. Imperial Walker x 20, Arm Circles x 15 forward and backwards, 20 LBC’s OYO. Jumped right in to the circuit after warm up. …
YHC has been a Q quite a few times at this point. This ain’t my first rodeo. That being said it had been a while since I laced ’em up and planned out a bootcamp workout. The rust showed spectacularly. YHC planned a weight workout split up into shoulders, back, biceps, and chest (all with …
YHC was honored to Q this morning as it was 2 years ago today he started F3 on a much colder morning. COP SSH 20 IC Squats 30 OYO Merkins LBCs Hold Plank Flutter Kicks 20 IC Mosey out of CMS and down to intersection of Furman & Coker – Partner Up Burpee Ladder Partner …
P200 training has now moved into its 3rd week and YHC’s training plan for the #morecowbell9 called for us to step up our mid-week runs to a 6 miler at tempo. Of course this was without acknowledging the F3 Christmas party Tuesday evening (or my own office Christmas party) so tempo may have been a …
11 pax showed up in the foggy gloom for a beatdown and a caroling session broke out. Conditions: 60 and misty. Pax were overheard mock-complaining about freezing cold December workouts. All present were in shorts and T-shirts. The Thang: COP (all IC) Imperial Walkers x25 as if you haven’t had enough Star Wars lately Butt …
Let’s get this straight from the drop, the Hammer pax clearly buy into the Iron Sharpens Iron concept. They go hard, and they push each other physically every time they meet up, but that doesn’t mean there isn’t room for improvement. Fact is we should all be improving everyday. If you’re not getting better, you’re …
Weather: 58 with a side of mist. The thang… Indian run to the band field completing a lap once we arrived. COP SSH x 25 Burpee x 5 Mountain climber x 20 Burpee x 4 Merkin x 15 Burpee x 3 High knees x 20 Burpee x 2 LBACF/R & overhead clap x 15 Burpee …
11 pax gathered at DHS this morning for a Bromo-led 4.2 mile loop through Shandon and Rosewood. In the spirit of Yueltide cheer, Bromo called for the “Holly Loop” (see what we did there?) Conditions: 46 degrees and clear The Thang: AO over to Devine Left onto Holly St. Cross over Rosewood Left onto Bonham …
Amble get in Christmas Spirit on the “Holly Loop”Read More »
10 PAX enjoyed a few circuits and ladders this crisp AM. There were lots of fartsackers this morning, the weather was perfect so what’s your excuse? We even had a guest, Hot-4-teacher from Lexington. Come back anytime brother. Conditions: 55 degrees: perfect The Thang: Take a lap around the track. SSH x 25 Squats x 20 Merkins …
8 pax showed up this morning, and proceeded to stumble around the Olde Woodlands area at various distances and paces. Of course, that was part of the plan, and it worked. All pax were able to get in miles that fit where they are in their training, at paces they could handle, while still enjoying …
Four amigos gathered in the sultry gloom for my second post and first Q at Blitz: F3 Columbia’s shortest workout. During my last visit, I swore off Blitz forever because my good friend Polo tried desperately to kill me with a stomach torture device he called the “v-up”. My ab hurt for days after that. …
My 1st Q at Blitz. Verdict: 15 minutes shorter than other workouts.Read More »
12 PAX left the comfort of the sack this morning for work. When a Stumbler is a the helm of a boot camp, there’s got to be running. The goal was a full body workout, to stay moving and to stay together. YHC believes the PAX accomplished all three. The workout was simple (some say …
Weather: Perfect,little Chilly COP: 50 / SSH 50 / LAC f&b 50 / Hillbilly 50 / Calf Raises Mosey to BLOCKS Extreme Tabata 40 Sec , 20 Sec Rest, 10 Rds / Last 3 Rds ,Had to pick up the Pace Air Press LBC Squats Wide Squats Curls Shoulder Press Twist Flutter Back Pulls …
YHC tried to offer the option of a flat 5k Friday morning. Seeing no “new” stumblers upon arrival I explained route B. Right out of the parking lot and right onto Galway. Another Right onto Saye Cut. No refreshments offered at Skirt’s house so continued to Old Woodlands. Another Right here. To add the hills …
I cheat. It’s like the phrase “Rubbin’s Racin’” translated through the GORUCK filter which espouses the idea that if you’re not cheating, you’re not trying hard enough. Well, while I disdain that particular perspective on just about all of life, sometimes you’ve got to stack the deck in your favor. Such is the case with most …
15 men arrived in the Swampfox gloom to put in some real work. There was no #smalloffice to hide in. Conditions: Cool, Low 50s, still a little damp from yesterday’s rain. The Thang: From the COP, warm up lap around the parking lot. From there head over to the tree line on the edge of …
Weather: 55 with a cool breeze. BiggieSmalls led the PAX through his holiday inspired VQ. The thang… Mosey over the bridge down to the band field (Blatt field is closed over break due to aeration). COP SSH x 25 Spiderplank x 20 OYO Through the tunnel x 12 IC Plank tuck x 15 IC Squat …
“The 12 Exercises of F3” – Written and performed by BiggieSmallsRead More »
Conditions: 60+ degrees – Which is crazy to be prior to dawn and in the 2nd week of December 10 Pax present for the 2nd monthly Kettlebell test. The ltest was introduced on 11/06/2015 and only had 4 Pax participate on that day ( Lamont / Slim Jim / Shank / Flubber) will always be a part of Anchor …
January 30 F3 Mint Hill will have the honor of hosting Dredd and OBT for a beatdown extraordinaire. Come on out and learn from the founds of F3! Date – January 30 Time – 0700 Place – Mint Hill Veteran’s Memorial Park, 8850 Fairview Road, Mint Hill, NC 28227 Coffeeteria to follow at a location TBD. EH …
Preblast: Date TBD – Dredd & OBT Invade The Vet! (Mint Hill)Read More »
8 Pax of Amblers opened the week with a nice 5K +. Started with a quick riff down to Buchanan followed by a steady jam back up to the COT. Conditions: Cloudy. Mid 60s. The Thang From Dreher left on Devine, right onto Adger; Follow Adger and Merge right onto Tomaka; Left onto Heatherwood; Heatherwood to W Buchanan, straight to …
When: 12/11/15 QIC: PC The PAX: Bro Mo, Bar Code, P.C., Woody, Picker, Decay, Seeker, Zoot Moleskin Congrats to the guys who killed the Half Marathon. It appears that everyone ran the half marathon in 2 hours or less. We ran to campus so the old guys can feel young again, and the young guys …
5 Pax posted at #TheBull to #getbetter. YHC was feeling a little sore and opted for the rest. So when the decision was made YHC reached out to a couple of regulars of the #ConcreteBeast to see if I can get some help from the dugout. Huffy stepped up and Robber’s response was “It was …
Just a few weeks in to his #f3columbia career YHC tapped Bundy to take the reigns for a Friday edition of Ramble. Right out of the gate he breathed some fresh air into our group by leading a new event that I’m sure will become a regular event at Ramble. The one mile time trial. …
Six pax jumped on it for a jolly Saturday morning. Since YHC fogot that he had the Woodshed Q, he took the Battle Shovel Flag from Splinter after the Thursday Christmas Splinter beatdown at Legion. There was plenty of time to plant the Shovel Flag at Battle, then mosey back over to Woodshed. Turned out …
The Countdown, Pavers and the Ghost of Splinter’s PastRead More »
10 PAX woke up and left the cozy confines of the fart sack this morning. This morning we decided to go on a little field trip through campus, no permission slips needed. Weather: Warm 54 degrees. The Thang: Mosey from the Blatt to Maxcy Gregg Park. COP SSH x 30 IC Through the tunnel x …
11 men assembled for workout but as an unexpected bonus got a quick lesson on Philly Cheesesteak etiquette (an oxymoron if there ever was one): the only acceptable toppings are cheese and onions (that green pepper nonsense was concocted outside of the City of Brotherly Love and is not officially sanctioned). Acceptable cheeses are American, …
8 Pax arrived at Sandlot for a clear and crisp morning gloom. Binary was back on the Q and planned a workout that was sure to help the Pax to #getbetter and #bebetter. The goal of today was to build on Hatter’s workout from Tuesday and get some good burn on the legs and arms. …
6 men showed up and did Battle this morning. Here’s what you missed: Disclaimer Conditions: 54 F, little fog, perfect Battle Conditions The Thang: First Q in Rosenbagger Fast lap around the parking lot. Over to the Paver Depot. Grab two super-sized Pavers each. Fast Mosey to the side field. Circle up. Merkin Rows x …
10 pax arrive for YHC’s return to the gloom. Having been away for 2 weeks due to injury and a recent root canal, YHC was ready to put in the work. Conditions: Wet (not rainy); 50 degrees The Thang: Mosey over to the tree line where YHC has set out 4 cones. First exercise is …
Great turnout on a perfect morning for a run through downtown Columbia. Eleven cruised the gloom of Shandon before climbing South Main to the State House grounds. A jaunt down the concrete canyon of Main provided a valuable lesson as the pax dodged a number of tow trucks removing the vehicles of those who shacked at …
Who Would Drive A Pontiac Fiero On The Horseshoe?Read More »
My apologies for the late backlist!! Work has been crazy, wife has been out and I just plain forgot… Now, down to business. Our scheduled Q (Chaser) had to cancel last minute due to a calf injury. I was happy to step in. I’ve been out of the gloom for 2 weeks with sick kids …
Today I decided to borrow some exercises from the F3 website list. Some were not new to the Woodshed, but now we know the names. The web site was a good resource. By my count, there are currently 308 different exercises to chose from. I picked only a few. Sixteen braved the gloom for The …
10 pax were present at Score this am for a 15 day countdown to Christmas and stationathon. The Condition: 46 degrees The Thang: All reps were 15 4 count for COP SSH Butt Kicks IW LAC Frankensteins All reps were 15 but slow count and performed in mid range (so no rest break) Merkins Squats …
Warm up jog: Jumping Jacks (IC) 15 LBC’s (IC) 15 Plank Jacks (IC) 15 Little Arm Circles (IC) 20 Jog to Middle School Grab Bag, pull and exercise out of the bag 20 reps run to top of hill and back to bottom 10 more reps of the exercise: Mountain Climbers (IC) LBC’s (IC) …
8 Pax got after it this morning at Legion, and got a Christmas Miracle from Splinter. Santa Splinter brought some “bricks” via truck. The Legion Pax might as well have been in footie pajamas running down the stairs on Christmas morning… and then they started doing circuits and running with them. Legion will never be …
Legion Experiences the Countdown, & Bricks on SteroidsRead More »
YHC with the Swampfox Q today and I wanted to limit the reps on some of the exercises but push ourselves at the same time. All it takes is finding the right exercise to get this done. Conditions- 42 and nice The Thang- At Crayton SSH 10X IC Imperial Walkers- 20X IC SSH Burpees 20XIC …
The Thang Warmup 20 Imperial Walkers IC 30 Little Arm Circles IC 15 Squats IC Dirty MacDeuce Merkins – LBC – Mountain Climbers CDD – Turtle V-Ups – Flutters Wide Arms – Bicycle – Hello Dolly Diamond – Russian Twist – Plank Mosey to Playground 5 Min Circuit 5 Pullups 10 Squats 5 Burpees Super …
13 PAX and 1 FNG chose to do the harder thing this morning. Although Halloween was a month ago, RAs Ghost seemed to linger as his guest Q inspired YHCs full body beatdown. Weather: Perfect 40 degrees and warming up quickly The Thang: Quick mosey around the field with high knees and butt kicks at …
14 pax posted in the gloom for some fun with YHC this morning. We were greeted with some crisp, cool air. We were off to a great start when YHC started tripping …. literally. Weather: 42 degrees and clear The Thang Fast paced warm up lap (x2) around the track Dirty MacDeuce (all I/C, 12 …
Naked-Man Moleskin: 12 Pax said no to the fartsack and kept up the fight against holiday poundage. With several Amblers set to toe the line at Saturday’s Kiawah Half Marathon – Dry Heave, Noonan & Double Rub – the rest joined in the taper and took a nice, somewhat easy stroll down Ott. But the …
15 Pax including 1-FNG (Welcome John Hooks), extricated themselves from the fartsack and decided to get better before the sun rose on Tuesday 12/8. Conditions: Lower 40’s, perfect Disclaimer Lap around building and circle up in side parking lot LAC forward/Reverse 15 IC SSH’s x 30 IC Plank Jacks x 25 IC LBC’s x 20 …
8 men posted to #Stumble’s Wednesday XL run this morning for a 6.5 miler that went through some new territory. YHC had planned the route to run the opposite direction, but a few PAX noticed there were 4 possible Strava segments going in the other direction. So, YHC folded and gave them their wish. Wonder …