42 degrees and clear. Happy Trees, Huffy, Improv, Clamdigger. Warmup (all exercises with weighted ruck): Imperial Walkers IC x 20 Hand release Merkins x 11 Butt Kicks IC x 20 Plank Jacks IC x 20 Frog Jumps x 10 Ruck Swings IC x 15 10 burpees (jump over your ruck) OYO Get coupons and move …
Warm Up Jog around school and jump wall Exercise #1 – Legs 20 Slow Squats (IC) 15 monkey humpers (IC) 20 Jump Lunges (OYO) Repeat 2 more X Exercise #2 – Partners 1 partner runs Michigan Loop, while other does below exercises (switching until complete) 100 dips 200 merkins 300 squats 100 monkey humpers Exercise …
7 men showed up for the Hour Long beat down that is Legion. Work was done, and it went a little something like this, hit it: Disclaimer Conditions: 42 F, but it warmed up quick The Thang: Fast mosey around the perimeter to the basketball court. Plan was for everyone to grab some bricks, but …
Conditions: Great – 43 degrees with a little fog Warm Up Jog around the circus SSH x25 Imperial walkers x25 Windmills x25 Arm Circles – x15 and x10 The Twelve Days of Christmas Thang: On the 1st Day of Christmas the QIC gave to me . . . 1 Napalm 2 Goblet Squats 3 single …
This is late but better now than never. Condition: 41 degrees and a great gloom to go to. Well 15 Pax got out of the Fartsack and headed to the Woodshed for a good old Tabata day. Just so you know Stretch it was nothing but perfect forum. I think the Woodshed has the best …
7 Pax gathered for long day at Ramble and got their moneys worth with 4 long laps of Saluda Ave and a climb up Devine for good measure. All told the morning was 6.5 miles and 450′ of climbing, and while the pace was a bit more civilized than last Wednesday, the route took a …
11 PAX gathered on this Tuesday morning to play with homemade TRX bands and bricks. As ghetto as they were, they seem to do the trick. Conditions: A comfortable, dry 40 degrees The Thang… Mosey around the field. Circle UP SSH x 20 IC Merkins x 12 IC Flutter Kicks x 20 IC Little Baby Arm Circles Forward X …
4 pax gathered at Dreher for a brisk Wall loop. It was YHC’s last long run before the Kiawah full marathon. YHC’s training partner for the marathon was the Wall. Not any one person, but the whole group that has posted over the last 8 weeks. Not that anything has been done yet, but YHC …
Conditions: chilly, about 40 degrees with fog here and there The Thang: 30 minutes equals 10 exercises for three minutes each, simple math. And here it was: SSH, Suicides, Flutter Kicks, Merkins, Squats, Russian Twists, Plank Jacks, Big Boy Sit-Ups, Suicides and Arm Presses COT: Announcements included holiday party announcement and Cold Winter’s Day race …
It’s not an accident. Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith. In many cases, this starts with asking questions like, “What do I believe? What do I value? What is important to me? Is there more than just writing …
The Foundation: An approach for 2016 Planning #HIMRead More »
YHC was glad to be back in the gloom after a few weeks’ hiatus to see 6 eager Pax ready and willing to work. There was a debate about whether we started 30 seconds late or 30 seconds early, but we made up for it regardless with a full body workout that had us descending …
Those who have spent more than 30 seconds with me know what attracted to me to F3 and why I believe in everything it stands for and hopes to accomplish. I have been reminded of that reason repeatedly throughout the year and I feel it bears telling. I want you to know what kind of …
“39” was the theme…at least for a portion of the workout… for the Tuesday edition of Thunder with a special celebration of YHC’s birthday which happened to be yesterday—December 7th—a day that will live in infamy. There was good turnout for the party and a good time was had by all, although several were disappointed …
15 faithful posted to the #gloom at #SwampFox for a last minute substitute QIC visit by YHC. With the injury bug still lingering a #score-esk workout was in order and despite the lack of running these guys experienced a full-body workout that should have left its mark. Great group at the #Fox and if you …
After YHC took off down Bethel Church, Hammer Pax (now including Adrian #controversy) grumbled that they were in for another Splinter Sprintfest. They were wrong. This may read as not so tough if you’re imagining your typical bricks and blocks, we ain’t got those at Hammer. Misfire is going to need some new dress shirts …
10 PAX chose to start their week out with a 4 mile out n’ back down the Chimney Hill route…YHC’s home course. Conditions: 50ish…not nearly as cold as YHC planned for. Disclaimer: I am not a running professional, but I did go to Stretch’s run clinic on Saturday, and followed up with some youtube instructional …
Conditions: Mild temp in the 60’s, damp with some fog. The Thang: For our super-size Wednesday, we devised a route that by-in-large kept us in familiar territory. Incorporating sections of three or four standard routes, we began at Meadowfield, proceeded to Old Woodlands and took Garners Ferry around the VA to Byron. On Byron, …
12 Pax gathered on this Monday morning to take a stroll down Devine St with some pain stations along the way. Conditions – 53 degrees, Nice The Thang : Mosey over to the student parking lot for a little COP. 30 x SSH IC 30 x High Knees IC 20 X Merkins IC 12 X …
Brickpile kicks off the week with some running on this D Day anniversaryRead More »
Just a simple out and back on Wheat Street for YHC VQ who is terrible with directions. The route had options for 3, 4, or 5 miles. Conditions: Very comfortable, mid-50s The Thang: Left onto Millwood Right onto Ott Right onto Wheat Turn around at Harden for ~3 miles Turn around at Pickens for ~4 …
It sort of reminds me of playing golf with someone who says, Yea i am pretty good. Then you play a round with them and they drive it 300 yards without missing a fairway, posts 6 birdies and beats you by 10 strokes without you even realizing what happened. When i told the PAX of 8 …
8 Pax posted at #TheBull to #getbetter. The temperature and conditions were ideal today in the #gloom. Not to suggest the #ConcreteBeast was any more forgiving…but it sure is nice to have good weather. Conditions: 53 Degrees and 75% Humidity The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the top of …
6 PAX posted this morning in the gloom of #sandlot. Decided to roll on out of the warm fartsack, take the morning redpill and do this thing we call F3! This morning was starting to feel like it was December and getting closer to those cold winter mornings. Even though it 36 degrees, it was …
12 pax arrived this morning for the latest version of Battle, with Adrian leading off and Hustler batting cleanup. The winter air has set it, so oxygen was tough to find. The workout started with a sprint up Falcon Drive, some burpees, some hills, more burpees, more hills … until Hustler finished off the pax …
Conditions: About 34 degrees, no wind The Thang: Mosey from front of Dreher to rear parking lot High knees to first parking island Bear crawl to next parking island Duck walk to next parking island High knees around last parking island Butt kicks from last island to cage Grab blocks and head over the wall onto …
Weather: 33 and brisk. The Thang… Lap around the field to the pull up bars. COP SSH x 20 Pull ups x 5 Flutter kick x 25 Pull ups x 5 Merkins x 20 Pull ups x 5 BB sit ups x 30 Mosey to the bridge: Partner up – P1 runs to the top of the …
Mulch always seems to bring it at Swampfox. But if there is one recent, steady exercise with Mulch, the duck walk will be performed. Conditions- 48 and very nice Circle up – side straddle hop 25 XIC – 30 squats – 30 lunges – 30 Merkins Indian run to chicora – 30 Merkins – 30 …
To date we have about a DOZEN Pax HC’d to walk the Lexington Snowball Christmas Parade Sunday, December 6. We still need a truck and driver to lead us. If you don’t have a truck but are willing to drive, we can use my Tacoma (the truck HAS to be a Toyota of some model …
9 Pax showed up for a chilly workout: Warmed up with SSH After that, there were 4 rounds of exercises consisting of 3 sets of 3 exercises, (all exercises were for 60 seconds, no break between exercises) which were as follows: Round 1 Curls Waiter Press Flutter Kick Round 2 Bench Press Super Napalm Rosalitas …
It’s the first Friday of the month, thus it was time again for #Amble’s monthly 5k. YHC decided to mix things up a little today by doing a different 5k route than the traditional Blossom to Five Points 5k route. Great crowd on hand with a Baker’s Dozen posting in the #gloom. Conditions: Cold, but …
Every group has its fast guy, its slow guy, it’s hill guy, and its Pace guy. Until his recent disappearance Sketch was always the Pace guy at Ramble. He knew how to stick to his internal clock no matter what the group was doing. YHC on the other hand, is terrible with pacing. So today …
8 Pax posted in the gloom at #Stumble and #gotbetter. Chilly morning but a good one for a run. Training for the P200 is ramping up and it’s great to hear that Team #Stumble has grown to two. Conditions: 40 Degrees and 60% Humidity #TheThang: Leave the AO towards Old Woodlands Right on Chambly to Queens Way …
8 PAX decided that they’d found out how Legit they were this morning @ #Legion, with the #MonthlyMurph. Conditions were perfect, new faces showed up and work was done. It was pretty much a perfect morning. #TheMurph always packs a punch; if you are interested to see just the type of shape you are in, …
9 men showed up and took the #RedPill at Hammer this morning. Here’s what happened: Conditions: 49 F Disclaimer The Thang: Lap around the FB Field, Circle up: 25 SSH IC 25 Squat Walkers IC 10 Rolling Planks (5 right, 5 left) IC 50 Flutter Kicks IC Fast Mosey to the parking lot. One man …
9 PAX posted in the gloom of Sandlot, ready to see what Meso had in store. It had been a while since his last Q, and he had a long time to think of many ways to put the PAX through some pain staking exercises. Disclaimer given The Thang: Mosey over to upper rear parking …
I could not have asked for a more flashy VQ than to have a large fire truck drive straight through our first set of warm ups with lights and sirens blaring. We just made it through the SSH but not without a warning from Cesspool that “He’s not going to stop guys”. Playing chicken with …
A Fire Truck Fly Over and Quality Time With EmilyRead More »
4 Pax post at #Blitz this morning in the #gloom and were reminded of YHC’s prior night tweet…”#Blitz mode in full effect. Pack lightly…we’ll be movin’!” This was of course in response to a question about bringing a ruck to the workout. YHC has nothing against a good ol’ fashion ruck #beatdown but this morning was all …
Weather: 40’s and crisp. Perfect for killing off those last few carbs from last week. The Thang… Mosey around the field. Bear crawl mountain climbers IC – 10 bear crawls into to MC. Rinse and repeat 3 times COT SSH x 20 High Knees x 20 Werkin, merkin, cerkin, derkin – 10,9,8,7 & 6,5,4,3 BB …
Conditions: High 50’s and a little foggy. The Thang: Start at SPC to Woodrow; Woodrow down to Superior; Superior to Harvard; Harvard to Bonham; Bonham to Ott; Ott to Jim Hamilton; Jim Hamilton to Airport; Airport to Holt; Holt to Superior; Superior to Saluda; Saluda to Devine; Devine to COT. Moleskin: The route was well received by the PAX. …
21 men appeared in the gloomy gloom for a workout led by YHC. I’m tld they didn’t all know me at the outset and some wondered “who is that dude”. Well, work was done and I think they know now. Mission accomplished. With apologies to Splinter on the highjacking of the first part of his …
12 pax escaped the fartsack and #pushedtherock this morning. The Statehouse and back is a 5.5-mileish run. Some ran all, some ran a little less, either way, we all #getbetter. This was a challenging route, the distance and the rolling hills made it so. Conditions: Muggy, foggy, 60 The Thang: Head over to Devine across …
4 Pax post at #BlueFalcon looking for a little bit of #goodlivin. YHC had no problem putting together a little somethin somethin to accommodate. The Pax ask…the Pax shall receive! #workwasdone Conditions: 58 Degrees and 95% Humidity The Thang: Lap around the school (Time Hack set without weight = 7:00 min) COP Merkin 10 UD Squats 20 x …
Seven PAX met in the gloom for a five mile loop around Lake Katherine. From Trenholm Plaza, Trenholm > Beltline> Kilbourne > Shady > Quail > Forest Ridge > Trenholm > Trenholm Plaza. Palmetto 200 training? Underway.
Try this one sometime. It’s great fun for everyone. Conditions: PERFECT The Thang Parking Lot Warmup Lap COP SSH 20 IC Merkins 5 IC Catcher Squats 5 IC 10-1 Countdown Circuit 10 Merkins, 10 Squats, 10 Burpees, 10 SL Sit-up 9 Merkins, 9 Squats, 9 Burpees, 9 SL Sit-up 8 Merkins, 8 Squats, 8 Burpees, …
I know people are probably getting tired of the emphasis on good form. But there is a definite reason for it, number one being that it will reduce the risk of injuring yourself. Let’s be frank, most of us are in our 30s and 40s with a still pretty good contingent in their 50s (you …
3 Pax posted at Blitz to work hard and fast so as to improve and get better. This is a great workout area and a fun and different way to get in your work! Who doesn’t love an extra 15 minutes in the old fart sack? Thanks for the invite to Q Cornstache– Keep me on …
YHC was back on Q at #Hammer coming out of the long Thanksgiving holiday and college football rivalry weekend. I figured the PAX ate and drank as much as I did over the break so I wanted to deliver a high intensity, calorie burning, and ab re-sculpting #beatdown. Mission accomplished for the 9 men at our …
15 Pax posted at #Thunder this morning in the #gloom and #gotbetter. YHC was honored to be asked by Paperboy to come out as a guest Q and give the Pax a little taste of how we do things over at the #Woodshed. A couple of new faces for YHC but good to see many …
7 determined PAX said “no” to the comfort of the #fartsack and “yes” to an hour of pure misery to work off the holiday festivities. And to think, Christmas and New Years are right around the corner… Also, with the #MonthlyMurph coming up,YHC tested muscle groups that would not be destroyed by #Legion’s monthly PT …
Weather: 55 and breezy, a great gloom for the PAX. The Thang… Quick mosey to Longstreet Theater COP SSH x 23 Through the tunnel x 10 LBACF x 20 LBACR x 20 Merkins x 10 OYO Mountain climbers x 23 Partner Stairwork at Longstreet: P1 runs to the top, 10 burpees. P2 does 10 Decline merkins, …