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 …