Started by Robber 2 years ago as a way to engage with men of the Oliver Gospel Mission drug and alcohol recovery program, and continued this last year by Serena, The Mission AO celebrated 2 years in existence. Men from “the program” have teamed with visiting PAX from Columbia, Lexington and Lake Murray regions the …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …
F3 Rock Hill 3rd Year Anniversary and The Rock Region ConvergenceRead More »
Conditions: Perfect. 63 degrees and clear.I received word last night that I was subbing for a sub. I’m pretty sure both Q’s were hurt and injured (physically and emotionally) after Hope Solo’s Tour De Burpee on Tuesday. With limited time to prepare a workout, I thought of my 3 favorite things: Running, Jacob’s Ladder and …
With only one round of the NFL Draft complete, the Castle pax worked to improve their draft status by participating in one last Combine workout. The thang: SSH, TTT, Apaches, Big Elderly Arm Circles, SSH, Merkins, Flutterkicks Mosey to Guardshack and back The Combine: Shuttle run with cascading cinderblock reps: a.) 10X shoulder, b.) 10X …
10 Men came to duel it out on the grounds at Hammer this morning. 8 of them got time to take a shot at the Pax with their own mini workout – evidently YHC either needs to brush up on listening skills or a couple guys need to sound off louder when hearing the question, …
Dealer’s Choice at Hammer, always a #crowdpleaserRead More »
Someone made a mistake and let Boo have the Q at #Hammer again, and boy did the PAX regret it. The brutal exercises, chilly weather (according to the Hammer boys) and the return of Splinter all combined to make this workout #turrible. But that’s not important because lawyers, Star Wars and burpees are complete garbage. …
This is why lawyers, Star Wars and burpees will always lie to youRead More »
We’re excited with what F3 is doing at Oliver Gospel Mission (OGM)! In a relationship that now spans 2 years, we’ve seen lives changed and believe that more lives can be changed…with your help. Be a #HIM and consider mentoring one of the men at OGM’s Recovery Program, where they’re “transforming lives”! Mentoring at Oliver …
21 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the Hand parking was YHC, who was quite excited about the occasion to Q at my home AO, the home of #TankTopThursday, Burpees and unbridled #MumbleChatter. Once the proverbial whistle blew at 6:30 AM, the PAX got better …
Honey Do brought bittersweet pain to today’s workout that included a Viagra sighting. WARMUP: Little baby arm circles / overhead claps 4-count squats x 103 #Random THE THANG: Mosey to soccer field for 100 yard lunge walk to blocks 5 squat-thrusters w/bock & 2 modified block burpees x 5 25 squats with blocks overhead 20 …
Ever since Sway (remember him?) “encouraged” YHC to look for a new AO a few years ago, appearances at the Brickpile have been few and far between. YHC was honored to make the new Q list, so some old school fun was planned for the 13 of us who posted this morning. Weather: 67 degrees …
Conditions: 56 and Clear. Little wind, very damp.As I told the PAX shortly after the jaunt around Rectory Square by way of a Burpee Indian Run for the warm-up (and which saw a PAX injury—glad I did the disclaimer—and so sorry it happened Mayhem!), every single workout has a purpose. Sometimes that purpose is subconscious, …
Tha Thang: The Castle guys wanted to put together a 2nd F event to kick off the summer! Bring your family and come on out to support our hometown team. May 18th at 7:05. We will be in the Palmetto Pavillian. Hamburgers, hotdogs, baked beans, and slaw will be the meal and cash bar. $25 …
Twas a nice morning, no rain but a little misty. The air was thick, I swear. 5 minutes in, I felt like I had run 5 laps, but we didn’t move from one spot. I somewhat recovered to proceed and punish the PAX (myself for sure). I tried to hit all the major muscle groups, …
8 Pax met to do some good work at the Woodshed. YHC decided to take the workout to the roads b/c he didn’t feel like rolling around in the mud. Conditions – clear sky, 58 degrees. Great workout weather Warm Up SSH x21 IC Imperial Walkers x21 IC Windmills x21 IC Arm Circles – 16 …
Condition: 61 and clearNeon promised a light running workout after much complaining about his last Q. Exercise got off to an auspicious start with a very shaky cadence call from the QIC. Mumblechatter abound about his lack of rhythm and probable lack of dance skills. Q got them back with Jacobs Ladder on Chestnut St …
Sign-up here Here’s where you pay. Remember anything above the $15 is donated to NC ALS paypal.me/SasquatchIII Where: The Town Commons, Greenville, NC When: July 29, 2017 6:00 am What: CSAUP is defined as “…something we do not in spite of their difficulty, stupidity and pointlessness, but because of those things.” (Freed to Lead, p. …
Friday’s supposed to be a nice, easy run with plenty of time for Coffeteria. Not this Friday, there was work to be done as Stumble saw fit to celebrate with Castle’s 1 Year Anniversary. Silver Bullet even brought the Birthday Oreos (really taste fabulous after running approx. 3.5 miles + a bootcamp)! Really proud of …
3 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. This morning was different than many others. There was no clear sky or dry ground to be found in the #Gloom. In its place, was rain and a call to be challenged in less than ideal conditions. Those PAX who …
YHC has had the idea of trying a work out with lumber for some time now. It’s just too obvious having access to wood of all shapes and sizes to deal with every day at work. At the office YHC tried 4 x 4 x 8 Pine(too light), 3 x 4 x 8 Oak(too heavy) …
Alarms chime at 4:30 AM. Wild Turkey, Tuck and JRR Tolkien rise to begin an epic day of 1st, 2nd and 3rd F that will set the bar for all future CSAUPs. Volunteers and gear donors decked the field and track with a shovel flags, tent, registration table, event signs, timing clock, three empty kegs …
April 22nd marked the second week Thunder was invited back to the Mission. DawnStrike agreed to co-Q and everyone’s favorite mumblechatter BetaMax showed up only 1.5 hours after Qing Dawnstrike. Thanks to the Thunder pax who came by. The Thang Warmup SSH IC x 20 Imperial Walkers IC x 20 Squat IC x 20 Air …
Thunder visits The Mission with Special Guest DawnStrikeRead More »
9 pax arrived for a Battle Beatdown Saturday, led by Hee Haw and Adrian. It was a little odd with no Splinter, Chaser, Okra … or even Abraham. We did our best to keep things going without the normal “encouragement” from the Reynolds crew. The Thang Run to Circle SSH x 20 (IC) Merkins x …
One year. 365 days. 156 opportunities to get better. I cannot say that I availed myself of all of them, or even as many as I should have, but it was a real honor to see how far our organization has grown. To know the improvement I have seen in myself and in so many …
Conditions: Mid 60s, clear, slight breeze… pretty nice for our mobile Q The Thang: Start with the disclaimer and a mosey to the corner of Wheat and Pickens to start a warm up. Circle up and complete 20 Side Straddle Hops (4-count in cadence), 20 Merkins (OYO), 20 LBCs. Mosey up Pickens to …
If you like information then you are going to love this preblast. The excitement is palpable in the BROlympic village as we stand less than 36 hours from the 2017 F3 BROlympics opening ceremonies. The event Q’s have gone to great lengths to guarantee that this will be a #csaup to remember. In case you’ve been hiding under …
YHC posted on the twitternets that Woodshed pax should just go to the Legion 2-year anniversary. 10 ignored the warning, so YHC took them there anyway. Conditions: Perfect, enjoy it while it lasts The Thang: Line up single file. First man in line takes @F3WoodshedFlag. Indian run to Legion (1.3 miles). Stop at 4 intersections …
Conditions: Maybe 60something and muggy-ish TheThang: In honor of 4/20, YHC wanted to get high with the PAX. Tried to come up with as many related exercises as possible. SSH X 25, 4CT IC Jump Squats x 25(YHC didnt realize this would smoke the legs so early on in the workout, but we pressed through) …
Conditions: Overcast pleasant 60 degreesWith spring break & the Easter Holiday over, 25 pax appeared in the gloom for their DRP administered by YHC.THE THANGCircle up with requisite disclaimer.Mosey over to warm up areaSSH 15 IC LBAC 15 IC Woodchoppers 15 IC Merkins 10 OYO Squats 15 ICMosey over to corner of Rectory & FairRunners …
Warm Up: SSH X 25IC 6 Burpees OYO YHC decided to incorporate a small #Swampfox Service Project and relocate the blocks from the field to a more usable location around the Tree of Life. Grab a Block and Circle up at the TOL. Curls x 20 IC Monkey Humpers x 20 Big Boys x 25 …
5 mostly “respectable” Pax, including first-week FNG “Coletrane” (as in Roscoe P.), descended upon the Sandlot gloom for a Honey Do Block Party. WARM UP Little Baby Arm Circles The THANG 100-yard Lunge Walk to Block Pile Farmer’s Carry Overhead Press x 20 50-yard sprint Inch Worm w/Block Overhead Press x 20 25-yard sprint Bear …
YHC had been absent from Thunder far too long before being lured back by the power of the almighty Q list on Tuesday. Here’s what we did. The Thang: Speed COP SSH x 20 IC Merkins x 10 IC Squats x 15 IC Burpees x 5 OYO Mosey all the way down to the ol’ …
Beautiful spring morning at the Iron Yard – 5 pax showed up to take advantage. The Thang: Warm up – 20 Side Straddle Hops, 20 Imperial Walkers, 20 Windmills, 24 Little Baby Arm Circles (12 forward, 12 back) & 20 Squats Cusak over to the playground, circle up 20 curls, then 5 pullups; 20 merkins, …
Beautiful mornings and with an eye on summer, YHC felt the need for a road trip having stuck around home for spring break week. With 11 of the faithful in tow, therefore, we vacated the regular haunts of #SwampFox and spent a little time getting cozy with Forest Drive. Conditions: Warm & Dry (#Cantore was way …
#Lexicon WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW. Brothers In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith. …
Warm up jog down Prince Wales, to Queens Way, to front of school for COP. COP: SSH x 20 IC Imperial Walkers x 20 IC Little Baby Arm Circles x 20 IC Flutter Kicks x 20 IC Merkins x 10 IC Mosey to block cage and get blocks. Circle up on side of school under …
The thang- CS– 1/3 mile mozy then 50 squats, Merkins and LBCs. SD– Little Baby Arm Circles with claps for the Bravos in between. CS–Partner up and AMRAP Monkey Humpers, Merkins and Squats whilepartner runs loop in front of Satchelford SD–Lung walk/bear crawl to grass in front of school. Flutters, 50 Russian Twists, 40 LBC …
Conditions: beautiful 55 degrees, clear and no wind.In anticipation of Easter and the resurrection of our Lord and Savior, 14 PAX arose from the fartsack for a Stations of the CrossFit-inspired workout led by YHC.THE THANG: Mosey and Circle-Up with the requisite Disclaimer. Warmup: 25x side straddle hops IC. 25x flutter kicks IC. 10x merkins …
8 PAX came to Scramble to burn off some cadberry eggs from Easter weekend. Conditions: 60 with a breeze. Very nice The thang: leave AO up Forest, Clemson, Brennan, kilbourne, Sanford, kathwood, woodlake, trenhom back to AO. About 4.1 miles.
YHC called his own number on the day after Easter, which also happened to be YHC's 43rd birthday. Moved by sympathy perhaps, 12 pax posted for some hills and moseying. Conditions: 60 and fair The Thang: All pax mosey together: Olde Knight > Chambly > Queens Way > Old Woodlands > Sallie Baxter > cut …
A CSAUP of a new variety is coming to Greenwood, SC in July! Mark your calendars for July 22 as The Ascension enters the CSAUP fray. This is a CUSTOM event put on by former military special operators and others who have completed the SEALFit Kokoro Camp. Kokoro is a 50-hour event held at SEALFit …
With Wham looking like he was about to step up and volunteer Q for the missing Pearl Jam, Kamikaze knew that would most likely lead to PAX running the streets of #TheCastle, and he opted for Plan B and stepped in to the Q Spot. Conditions Clear and 62 COP – Mosey to the “CB” …
Moved tractor tires up and down the parking deck ramps. Happy Easter!
Welcome Week, in his tweet about this morning’s #Ramble, made reference to all the big events on the downhill side of summer and the most recent chatter about the Table Rock 50K. So, taking that as something of a challenge, YHC, who was planning to hit #TheBull until being reminded of the Q at #Ramble, tried …
Conditions: 60’s and ClearYHC still felt bad about missing his last Q due to Delta and the Weather (Thanks again to Lombardi for an Awesome Backup!). So I wanted to make sure and bring something different to this workout. I took a trip on Friday afternoon to Warthog to get some inspiration. As I walked around …
18 Pax brought all they could on the second installment of Mortgage Week. Part 1 was delivered masterfully by Subprime, focusing mainly on the field and the Amphitheater. YHC decided to use the other Thunder specialties: blocks, Emily Douglas, and the Hills. Conditions: 60 degrees, really pretty pleasant. The Thang: Cop: Ssh IC x30, Merkins …
A Very Special Episode of Thunder: Mortgage Week pt2Read More »
Conditions: 61 degrees, perfect SSH x 20 @ 4 ct Imperial Walker x 15 @ 4 ct Squats x 15 @ 4 ct Mountain Climbers x 15 @ 4 ct Merkins x 10 @ 4 ct Indian Run to Prince Wales to Queens Way Merkins x 10 @ 4 ct (old school, bad form with …
Bubbs brought his Frisbees as well as some Easter eggs to the workout. 9 made it for this early morning Easter Egg hunt. Warm up behind school. Break into teams. Frisbee race to the lower playground. Throw, exercise, throw, etc. At each transition do 10 of of an exercise (1. merkins, 2. squats, 3. Carolina …
Stumble took on Mission this weekend, and it was a privilege to lead a great group of men. We explored the perimeter of Finley Park and made our way from the Flag up Taylor Street to Assembly to Laural and down Gadsden with pain stations along the way. We ran 1 mile total. Conditions: Perfect …
GOOD FRIDAY CROSS RUN: Short Devo from Readings below: HEB 4:14-16; 5:7-9 Brothers and sisters: Since we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast to our confession. For we do not have a high priest who is unable to sympathize with our …
YHC went searching through the annals of Iron Yard history and completely STOLE today’s workout. Don’t even feel bad about it… The conditions, perfect. The PAX, more than capable of showing how work was done. Warm-up went something like this: SSH x25 Imperial walkers x20 Baby arm circles – x15 and x15 Overhead claps – …
Friday the twitter stream showed #Ramble and #Amble deciding to converge for a Good Friday themed run featuring a route shaped like a cross. YHC put the call out to our #scramble regulars about joining forces with our fellow F3 Columbia runners but alas the information was a little late in getting out and we …
You’d think after 4 years YHC would be getting better at this Q’ing stuff… ready to have the training wheels taken off and all. There’s proof below, though, that there is always room for improvement. There is always a need to accelerate, to #GetBetter all the time. Conditions: 55 Degrees, cool & perfectly comfortable. TheThang: Mosey through …
Read Psalm 23 in honor of Holy Week – “The Lord is my shepherd”.Weather – A clear 55 degrees and perfect for a boogie. Q very nervous at this point and almost forgets the disclaimer, but thanks to one of our resident attorneys (arriving last minute) Hope Solo gives the reminder. And we are off…. …
If you want to skip all of this and go straight to the important stuff, scroll down to Registration Details. The Backstory A little over a year ago I was enjoying post Dawnstrike coffeeteria in Starbucks when PaperBoy started talking about an event called the Table Rock Ultra 50K, which is a 32 mile ultra …
Table Rock Ultra 50k Preblast – The toughest hoodie you will ever earnRead More »
Conditions: Perfect but dark (oh so dark!) Tha Thang: 6 pax showed up for a non-running (except very brief and/or Mosey) core destruction, as advertised. They were not disappointed, even though this was probably the lowest heartrate Q ever seen from YHC. As always, this is from memory, caveat emptor. COP with awkward square pavers …
It was time for a Party before Easter Weekend. Instead of Easter Eggs, the Easter Bunny left Cinder Blocks waiting on them at Citadel Park. Yes, YHC decided to bring blocks from my house instead of wading through the Swamp of the football field to get the #coupons. Conditions- Perfect Leave CMS and on Clemson- …
Beautiful hump-day morning at The Castle, as 9 PAX gathered in the gloom to #getbetter Conditions – 58 and clear – completed the F3 Legal thing COP – 3 count SSHx20, TTT x 15, Toe Touch x 15, LBAC-F x 20, RTR x 20, LBAC-R x 20 – Mosey to the “CB” Pile for RSBS …
3 Pax posted at #BlueFalcon. Nothing fancy today, just a good paced ruckabout while 2 Pax passed back and forth a sandbag for some extra #goodlivin. Miles and smiles. Conditions: 56 Degrees & Clear The Thang: Leave the AO headed across Millwood through the Dunkin Donuts parking lot Right on Devine to just before Five Points Fountain Turn …
10 Stumblers stumbled in the gloom to the tunnels…only 9 wore shoes! Conditions: basically perfect The Thang: we ran! check the route here! – https://www.strava.com/routes/8249671 COT & BOM by YHC Devo by Copay There was some debate as to whether this was the first time through St. Marks Wood. Welcome FNG “LA Gear”. I finally …
Conditions: 56 and calm, perfect Thang: Warm Up: SSH x 20; IW x 20; Squats x 20; Flutters x 20 all in cadence Run out of parking lot to Clemson/Winthrop Triangle 1st Triangle Circuit x 3: Merkin x 25 at 1st corner, sprint, Toe Touch crunches x 25 2nd corner, sprint, Squat x 25 3rd …
12 faithful turned out for the start of Mortgage Week at #Thunder. Fannie and YHC swapped days so the pax were treated to some good ‘ole fashioned fun. A trip to Emily Douglas was on tap but not before a quick dose of #StringsofFire on campus. What workout would be complete without some suicides and …
15 PAX (including 2 from Leigon) came to for an AMRAP workout where the reward for finishing first was more reps. Conditions: 55 and clear The Thang: Warmup- Mosey to stop sign and back SSH IC x 25 Merkins IC x 15 Squats IC x 15 BBS OYO x 10 AMRAP Due to a shortage …
Conditions: Perfect. 53 degrees and clear.Disclaimer Warm-A-Rama Chumbaburpee*Everyone loves Tubthumping by the one-hit wonder Chumbawamba. Not anymore. The PAX does the SSH during the whole song, but every time the chorus hits “I get knocked down…and I get up again” a burpee is required. This amounts to 27 burpees, a great deal of mumblechatter and …
Conditions: Not Spring-Like! (38 Degrees)Drawing inspiration from his Thursday trek to the Masters, YHC designed a routine modeled after 9 holes of golf. Whispers of “what really happened to DJ” permeated the chilly morning air. Many suspected Paulina was to blame. Regardless, our tee time was 7:00 am sharp and we are never late for …
Better late than never. YHC was honored to lead a great group of men Sat am. Conditions : 40’s perfect The Thang: Run to Adger and Cassina 20 SSH IC 20 Imperial Walkers IC 20 LB OYO 20 Flutter Kicks IC Run to Adger and Deveraux 20 IRon Cross 20 Decline Merkins Run to Michigan …
#Dawnstrike Terrible tour of Dreher = Free CoffeeRead More »
10 Pax posted at #Stumble and #gotfaster. The question was posed on the twitters last night if this was going to be a route reminiscent of #TheBull or #BlueFalcon. Well…maybe a little bit of both. YHC told the Pax it was about a 4.5 MI route. Not exactly the case hence the #BlueFalcon, but given the …
YHC was reflecting on a recent conversation with Columbia region Nantan Fountainhead when planning today’s route. Post P-200 we were discussing injury rates and their correlation with training vs just running all out everyday. Today offered an opportunity to put theory into practice and not just run, but actually train on the route. Here’s what …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …
The regulars of #Scramble are familiar with the challenge of the AO… namely, there’s nowhere to run without first climbing out of a hole. And no route out of the bottom-land that is Trenholm Plaza is as lengthy as the Forest Drive climb. So we did that. Conditions: Brisk & windy out of the west… so …
Another special day at The Mission as we welcomed PAX from Brickpile & SCORE. Really enjoyed spending time w/ these fellas and trust they appreciated the lives F3 is changing at the Mission! After a prayer and disclaimer, YHC got the PAX to work. All 4ct IC Imperial Walkers x20 LBACs (front/back), O/H Clap, Raise …
Conditions: High 30s, clear, slight breeze… pretty cool for an April Q The Thang: Start with the disclaimer and a mosey lap around the field. Small pax, a few battling injury, encouraged modification where necessary. 1.5 laps around the field and circle up by the cinder blocks (our best friends for the day). Warm up …
Our fearless leader, Splinter, encouraged Misfire and YHC to step up and co-Q today’s #Battle workout only a few short days ago. There was some initial doubt the Misfire could break away from his 5 am feeding duties for his 2.0 version 3, but we’ve all learned to never count out Misfire. He showed up …
With Palm Sunday quickly arriving I wanted to make sure the Pax had a little reminder of the coming holy week. I thought the best way to do that was provide a little pain (more on that later). 7 decided to come get better this Friday. The Thang: I promised the Pax a cross would …
Figure 8 route on the docket for the 8 Ramble Pax. Leave SPC heading south on Woodrow Left on Rosewood Right on Holly Right on Airport Right on Holt Slight Right on Woodrow Up the slight grade — grumble, grumble Right on Rosewood Left on Holly Left on Devine Finish at SPC Total distance covered …
Conditions: 65 and a little breezy 7 Pax ventured into the Gloom to find the storms had passed, but burpees were in the forecast. Thang: Warm Up: SSH x 25, LBAC Fwd x 20; LBAC Bwd x 20; Raise the Roof x 20; Squats x 20 all in cadence Run out of parking lot to …
Conditions: 64 and PouringThe F3 gods woke me up at 4:20 AM with a loud thunderous shake to remind me that it was my turn to Q. YHC took a quick look at the radar to prepare for a few more hours fight with the rack monster but the Weather App assured me that skies …
Conditions: Around 60, nice -lap around the parking lot -Warm up in parking lot: 25 SSH IC, 30 arm circles IC, 30 mercens OYO, hold plank, off the basketball court -Suicides at basketball court: 10 mercens at baseline, to half court and back then 10 mercens, to far end of court and back then 10 …
YHC is hoping that the low numbers at Ramble this morning are a reflection on P200 and not some sort of mass boycott of my workouts…….but after you have Q’d the infamous inner city trail run, the run of the railroad trestle, the Burpee record, and yesterday’s plank-o-rama, word get around. Today was more of …
13 PAX arrived at #TheCastle to get better by celebrating three national championships for the state of South Carolina over the past year. Coastal Carolina ruled in baseball with a 55-18 record, beating Arizona twice for their championship. Clemson went 14-1 and beat Alabama 35-31 for their championship. Last but certainly not least, the Lady Gamecocks …
Conditions: Ideal – 61 degreesMany were afraid this day would come……once thought to be urban legend….once thought to be extinct…..feeling the warmth of spring weather….slinking out of a Bishopville swamp…..came the inevitable return of the Lizard Man. The PAX seemed on edge as YHC revealed his two page cheat sheet. After training his whole life …
4 Pax posted at #BlueFalcon in the gloom and #gotbetter. Fresh off YHC’s trip to Asheville for GORUCK Jedburgh, the EH was put on a FNG (who YHC met at Jedburgh) to join the Pax for some #goodlivin. In true #BlueFalcon fashion, the FNG will be named at tonight’s HDHH. It was great to have a …
This morning was in the 50s, clear, dry….. between the major April showers this week. No incidents this morning, but we did pass a stumbling drunk guy in front of Target. The route: Essentially, an out and back down Garners Ferry Road for 25 minutes out or Eggs Up Grill, whichever came first. Old Knight …
Mosey down Wheat St. to Pickens St. COP: SSH x20 IC Thru the tunnel x20 IC LBAC (forward/backward/overhead/seals) x15 IC Mosey to YHC’s car to retrieve bricks, run up Blatt stairs Ladder 1: BBSU x20 (x19, x18, x17, x16, x15) Backpedaling up the hill Merkins x10 (x11, x12, x13, x14, x15) Mosey down the hill …
Who: The Mission & You What: 2 Year Anniversary Celebration Where: Finlay Park, Columbia SC When: April 29, 2017 at 8:30 AM, with Coffeteria to follow at Oliver Gospel Mission, 1100 Taylor St. Why: Cause this AO is like no other!! Two years ago the Preblast for the Mission read: “If you are looking for …
Condition, 60 degrees, partly cloudy with 100 percent chance of pain. Quick prayer to start this group off with clear minds and joyful hearts. Warm up- 1 lap around the Woodshed track mixing in high knees, butt kick, and karaoke in both direction. The Thang: Mosey down Olde Knight onto Moss Spring left on Arrow …
Merkins, burpees, and ladders. Nothing else follows.Read More »
Brothers In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith. Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to …
20 Highly motivated Pax post to The Mission for a Workout and Q School. It was great to be back at The Mission with great support from the men of The Castle and the men of OGM! In addition to a workout today was a Q School. This was an opportunity to learn more about …
Six went out for a stroll on a very flat and very forgiving course while we’re still recovering from the P200 (or in my case the flu). 3 of of our #Faculty briefly joined before disappearing back into the gloom. While we weren’t big in number this Monday, we all got better. Conditions: Perfect The …
YHC is always a little giddy when The Masters week arrives and therefor a Masters themed Monday run was in order. Since we’re done with the P200, training must begin for the BRR. Where of where can you find a good hill that doesn’t seem to end and include some distance? Something that would test …
7 Pax were treated to a double helping of Dora with YHC, who wanted to give this F3 mainstay a twist. Conditions: Cool, but starting to warm up. The Thang: Disclaimer, then group mosey from the parking lot to the playground for COP: SSH x 20, IW’s x 20, Squats x 20, Merkins x 20, …