Thirteen men, including one FNG, started the day strong with a round of ladders meant to work the upper body and abs. Time to go to the beach. Conditions: cool summer morning in South Carolina The Thang: Warm up the main muscle groups: all in cadence: SSH x 20; Imperial Walkers x 20, 10 count …
4 men descend upon the #Yard for an #OldSchoolBeatDown with YHC. Conditions: humid Warm Up: 2 laps around the circus The Thang: KB Revolutions: 10 x each way- Halos, Slingshots, Around the Worlds, Figure 8’s, Hunch Backs The following exercises were performed in sets of 3 and cycled through for 4 minutes, followed by 1 …
-Slowsy to back parking lot for COP x10ea IC: SSH, mercans, squats, shldr burners (LBAC fwd, LBAC bkwd, cherry pickers, OHC) -slowsy to the brickpile and gather 2 duplo’s per pax The Thang -11’s w/ mercan’s and mountain climbers; farmer’s carry across parking lot between each set (i.e. 1 mercan, carry, 10 MC, carry; 2 …
Woodshed – May 30, 2017 Conditions: Hot. Humid. 79 degrees Warm Up Jog around the circus SSH x20 Imperial walkers x20 Windmills x20 Arm Circles – x15 and x15 Overhand claps – x20 The Thang: Partner up, grab one block per pair / run to top of hill next to the upper playground Partner 1 …
Nine Pax took on the humidity and the humidity almost wonRead More »
5/29/17 Conditions: Steamy. 79 degrees. Warm Up Jog around the circus SSH x25 Imperial walkers x25 Windmills x25 Arm Circles – x15 and x15 Overhand claps – x25 Mountain climbers – x25 The Thang: Round 1 20 Napalm 20 Goblet Squat 20 Kettlebell Swings 20 Single arm rows (10 each side 20 Kettlebell Merkins (10 …
The AOQ dropped the ball this week, by completely leaving it off the Q list. Then yesterday being Memorial Day, YHC didn’t go to work and check the Q list like a normal Monday so as YHC showed up at the normal 5:29 arrival time, there was surprisingly little action at Hammer. When YHC asked …
Great morning at SCORE/Brickpile. We had 11 pax out working hard and having fun. Hope they got all they wanted in the workout this morning. I know Brickpile was very disappointed that Chaser missed his Q but we combined the groups. Even without Chaser he was still part of our workout. I took his Thursday …
5 men over 30 posted in the 5:30 gloom on 5/30 at Sandlot for a little 5&30 return-to-work workout. Mosey to Hot Tub Hill for Warmup: 5 Burpees then 30 Little Arm Circles [4 ct] Mosey to Bottom of Hill 5 Burpees then 30 SSH [4 ct] Mosey to Top of Hill 5 Burpees then …
A lot of the WOW’s this year will be workouts that YHC has to experience from the BB. The WOW is this past Tuesday’s Thunder workout by Splinter, that I had the pleasure of taking part in. YHC is an unabashed fan of Splinters workouts, and he is definitely one of the best we have …
8 pax for Brickpile and SCORE came together for a pre-Memorial Day workout. Conditions: Perfect Spring Saturday morning The Thang: Meet at the rocks and slow mosey to Heathwood Park Not very SCORE-like but it was short and slow. At Heathwood Park, the pax circled around a playground and executed The Murph (with modifications as …
1 Corinthians 9:26-27 “Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.” It means… Don’t make exercise a half-hearted endeavor! Set goals, create a plan, and then execute …
Conditions: 69 degrees & humidDisclaimer: Q puts heavy emphasis on modifying if needed Mosey over to warmup area WARM O RAMA SSH X 20 IC LBAC X 20 IC forward & reverse WoodchoppersX 20 IC Merkins X 20 OYO Squats X 20 ICTHE THANG Mosey to corner of Rectory & FairMt. Climbers X 20 IC …
Are you a #SadClown when on vacation at one of the Brunswick Co, NC Beaches? That includes Sunset Beach, OIB, Holden, Oak Island, Bald Head, Kure Beach, Carolina Beach. @F3BrunswickDRW is a service to connect the southern-NC-beach-vacationing men of F3 Nation for DRWs to help you avoid #SadClown syndrome. Here is how it works: You …
We had a ready – willing and able group of 8 PAX Post to the Castle this AM for a Kamikaze Q of full body impact #focusonform. Weather – 58 and clear F3 legal Thing COP – squats 20 x 3 ct, IW 20 x 3 ct, TTT 15 x 3 ct, SSH 10 x …
First off, it was crazy humid and 5:30 is still crazy early even after doing this F3 thing for a while. Great job by all 11 PAX that posted. Although this was not my first Q experience, this is my first back blast. Enjoy! The Thang At Start 10 side straddle hops in cadence 10 …
Inspired by #preamble, YHC called a double loop of a figure 8 route that stayed close to home. #The8s was born. Conditions: Almost perfect – 58, low humidity The Thang: Left on Adger Left on Devereaux Right on Daly Right on Murray Right on Adger Right on Devereaux Left on Daly Left on Millwood to …
13 (lucky) Pax enjoyed a fast, Friday four miler — many coined it as a “real” good route. Woodrow to Duncan Duncan to King King to Preston Preston to Santee Santee to Waccamaw Waccamaw to Kiawah Kiawah to Maple Maple to Preston Preston to Woodrow Woodrow to SPC COT/BOM Sketch
*RACING CHARIOT IS HERE! Here is updated preblast with movie trailer video for the Metro American 4miler race (click above). Please follow @F3SpeedForNeed as communications will be transitioned to that Twitter handle. YOU MUST REGISTER BY JUNE 21 TO GUARANTEE YOUR GENDER SPECIFIC SHIRT * SPEEDFORNEED Inaugural Race!!! After months of planning, marketing, praying, fundraising, and …
Preblast: SPEEDFORNEED 1st Race Metro- American 4miler 7/4/17Read More »
Exceptional work today by the 8 that showed up and covered around 2.5 miles this morning. YHC feels for the PAX that #fartsacked this morning – your loss. Can’t get the F3250 staying in bed. Conditions – perfect The Thang Chop Shop Run to Landrum Hill 5 burpees at the bottom of the …
Weather: Perfect The Thang… Mosey lap around the blatt field and circle up along the pre-drawn circle (This made it easy for Betamax) COP SSH x 20 Merkin x 15 IC Flutter kick x 20 IC Burpee X 5 with increasing merkins (Down, 1 merkin, down , 2 merkins.. etc) Mosey across the field Pax …
#SPUR AOQ Handoff – Welcome Week/W2/Weeeeecola passes torch to TinTinRead More »
14 appeared this morning looking for work and it was cooler but at 95% humidity due to the rain over the last three days the water seemed to come from the ground up instead of the sky down. YHC’s plan called for 45 minutes of an elevated heart rate and the sweat poured like this …
For Rossinbagger’s Q on Tuesday, the pax could barely breathe through the humidity (plus his workout). The pax today were treated with what felt like a nice fall weather morning…(before the pain of Columbia summer returns in about two days). Work was done by the nine men. Conditions- perfect The Thang- Run to Converse and …
The rain was pouring and the lightning was poppin’ all around Cola-town at 5:45. YHC circled the Blatt for an extra close parking spot today, hoping to find a short commute to the steps for the #Smackdown meet up. When no ‘legal’ spots were to be found, I parked sideways in a handicap spot and ran …
YHC posted the Wednesday morning route early Tuesday afternoon in hopes of enticing the pax to arrive prepared to conquer some hills. Instead, many decided that that the fartsack was more inviting then the hills that lied before them. Not to worry, 4 men arose to the gloom to push themselves and to #getbetter Conditions: …
YHC needed to leave F3Columbia by 0600 to make a meeting in Richmond, Va by noon. Work needed to be done and 6 PAX needed to be led so an unconventional “running” workout was planned. The THANG! Conditions: 63 degree and cloudy run to the corner of Woodrow and Wheat where directions were passed out. …
The Herd requests your presence to honor our brethren who have perished fighting The War on Terror at 6am on Memorial Day. We will be doing an easy run to Memorial Park at Hampton and Gadsden Street. After arrival and a moment of silence to honor those that have gone before us, we will mosey …
We had 15 strong men appear in the gloom this morning unafraid of the conditions and YHC. They came to work and definitely accomplished their goal. Not much of the usually humorous chatter at Thunder this morning during the workout – might have had something to do with the 1 mile Sprint-Jogs we did out …
Warm up:Mosey to center of parkSSH x 25 IC Inchworms x 15 IC LBAC Forward x 20 IC LBAC Backward x 12 IC Woodchoppers x 15 IC LBC x 25 OYOPax does burpee frog jumps from one side of yard to otherThe Thang:Pax gathers at the tennis courts. Q, still out of breath from the …
Amble celebrated it’s 4th anniversary last week so it was only fitting to go to one of the original, out and back, modifiable routes-the ever popular Kilbourne out and back! The Conditions: Humidity was a preview of July and August… The route: leave Dreher, up Adger, right on Deveraux, left on Kilbourne. All the way …
The F3 Super Bowl is the CSAUP of F3 Nation. The Marine Corps hosts the Mud Run and it draws the Nation like bees to honey. Wet…gritty…sandy…muddy…stinking honey. It gets in every orifice, will not wash off without a serious effort, soap and a towel you will probably throw away when finished. It’s a 4.5+ hour car ride on a Friday. Riding down …
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
Nine very tough men posted in the gloom this very muggy 70 degree morning. YHC decided to take a trek through his old high school stomping grounds. The school is long gone but YHC decided to make use of the remaining steps that currently lead to nowhere. YHC recalled walking up these steps his first …
McBeal asked me to Q at The Castle a few weeks ago and I was happy to make my first post there. Seeing I had about a month to do recon…I of course decided to wait till the last minute to visit the AO only to have the security guard turn me away on Sunday. …
The Conditions: Warm and a little muggy, but wait til July! Tha Thang: 6 padawans gathered at Dreher High School for a MudRun-avoiding bit o’ Jedi training. Wienke heavily borrowed from recent browbeating by Floppy Disc at SwampFox but adapted for circumstances like all good Force-users are able. We were supposed to disclaim and get …
13 Pax rose from the comfort of the fart sack to take on YHC’s tour of Hampton Leas. This part of the neighborhood is full of cul de sacs, so we just kept turning left and worked our way all the way down Hampton Leas and all the way back. Disclaimer and explanation of route: …
Just a mere 4 years ago a small group of pax came together to form a running group and named it Amble. Over the years and after a few location changes Amble has been a consistent running group for the men of F3 Columbia. Even though there have been running groups branch off, Amble is …
4 hardy pax eschewed the monster runvergence, dodged emergency vehicles and moved some iron around the Dreher campus. Work was done: Warm up – 20 sidestraddle hops, 20 Imperial Walkers, 30 little baby arm circles (15 each way), 20 Windmills, and 20 Squats Farmers carry bells to front of school First station – arms: 15 curls, …
6 Pax arrived to a balmy Sandlot for some hard work and supposed recovery after the malicious crab walk/bear crawls of Hot Tub hill on Tuesday. The work would be no less difficult but a little more variety. T-claps to Splinter for the inspiration for this Binary Q. Conditions: 71 degrees clear, Disclaimer The Thang …
It sucked!…. Intersection stations with Bear, Crab, and Lunge Walks on the way out. Totals: 280 Merkins 350 Squats 80 Peter Parkers (yep, that IS what they’re called Hee Haw) 200 Iron Crosses. Partner Dora: 100 Burpies 200 Mountain Climbers (ea leg=1) 300 SSHs (single count). Great work by PAX!
Conditions: Mid 60s, clear, slight breeze… warmed up quickly The Thang: YHC kicked things off with a quick disclaimer, welcomed the 7 pax and thought about waiting around for Biggie Smalls to appear, decided against that. Quick mosey around the AO, up wheat to Sumter, left on Sumter and circled up by the pull-up …
#Spur Burpees, Merkins, LBCs and Balls to the WallRead More »
Read bible verse 1 Timmothy 4:10 about having “Faith”.Weather – A clear 69 degrees (my favorite #) set up for a perfect morning. Q very nervous again, but remembers to give disclaimer this time and reiterated the fact that it’s on the PAX to arrive in time to stretch and only push themselves as far …
15 men escaped the ever-calling fartsack to face the misery sure to come of a well-anounced final Q for YHC at Sawmill. Never knowing what YHC will come up with, but “over/unders” starting early with how many miles YHCs pre-run might consist of. YHC chose to mix things up in attempt to please some “Slack-related” …
2….i repeat 2, pax attended the SMACKDOWN…work was done…but there are more people in the picture above than were at the workout… Conditions: it was 92 freaking degrees. it was sunny. like real sunny. because it was the afternoon. 545 in the evening actually. 1745 in military time… Tha thang: after no responses on twitter …
7 PAX showed up today for a little workout. Not sure where this backwards running up hills started but it has sort of turned into a thing. And the more Mumble Chatter and disdain for it – the more I think its working. Conditions: 60 and clear. The Thang: Start out with 5 exercises – go directly …
Brickpile is one of the more intimidating workouts for YHC. It’s an elite group of veterans who have seen young bucks come and go. Nothing rattles these men. They put their heads down and do their work. Gimmicks won’t impress them and charm will get you no where. YHC and 13 pax went down the …
It was a cool morning in Camden, SC and those that showed made it through a Spring Football Practice-inspired workout.Q started with a quick disclaimer then read 1 Peter 5:2-3 about Leadership.The group then mozied over to the corner of the park. The group circled, followed by Mercans, BAC, and BB Situps in cadence.Next exercise …
10 PAX decided against better judgement to come out for YHCs final Q at Sandlot. It was no secret that YHC would surely try to break the PAX in attendance, but these guys chose to do what they knew would be difficult. Disclaimer The Thang SSH x 125 IC (mumblechatter ignites early) Squat x …
14 PAX posted at Thunder on a somewhat cool morning but humid for who knows what. YHC had the Q yesterday at Brickpile and now another bootcamp the next day. Nothing more to do than to get to work. YHC had two buddies post that normally attend Score so the challenge was to ability to …
Maintaining elevated heart rate with very little running…who’s with me?Read More »
20 PAX showed up in support of Raft’s VQ And to get their flex on. Rookie start up as we moved from intro to workout. Conditions: A wonderful 60 even though some felt it wasn’t hot enough The Thang: Team exercise 200 incline merkins followed by 200 decline merkins and finished up with 200 shank …
2 for my 1st every Q at SmackDown. I must have scared them all off or something. Had a great time and will come workout again soon. The heat is a game changer for sure. Weather: Clear, 90 Degrees COP – Blatt Field by Pull-up bars SSH – 20 Plank w/elbow touches 20 Big Boy …
If you’ve never seen the movie Prefontaine, it’s a 1997 movie about Steve Prefontaine who was a middle and long distance runner who once held 7 American records and competed in the 1972 Olympics. This was the height of the 70’s running boom, and he was quite the celebrity. He passed away at 24 in …
YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe! INFORMATION BEFORE THE RACE • Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site. …
12 Pax post at #TheBull & #BullsEye. Great morning to keep the training going. It’s awesome to see Pax doing so many different things at the same time. We even got a flyby from Paperboy while he was out there #gettingfaster with #Ramble. #TClaps to Sisterwife for doing both #TheBull and #BullsEye for an extra …
7 PAX arrived at #TheCastle to get better by playing the Deck of Pain. YHC wanted to pay tribute to the founding of Las Vegas, which occurred on May 15, 1905. The “deal” was simple: Each PAX took 3 cards. Spades = Blocks; Clubs = Bricks; Hearts = Cardio; Diamonds = Abs/Quads. Reps were performed …
Conditions: ideal- 62 degrees clearGot a call on Monday to Q, I was excited and ready to go. I went to the F3 site wondering what to do, I saw many different exercises I wanted to try, but didn’t understand so I wrote down burpee, fireman carry, squat jumpers, 2 mile run, pull- ups, sit- …
10 pax had their choice this morning. Do you want to go this way or that way? Well, they chose that way. And that way was Lonsford Hill repeats. #youdoittoyourselves Conditions: 58 degrees clear and awesome The Thang: leave Trenholm Plaza, left on Trenholm. .8 miles to Lonsford. Run up and down Lonsford …
When: 5/9/17 Conditions: High 50s, perfect QIC: Big Worm Pax: Big Worm, Biggie Smalls, Nard Dog Disclaimer Mosey twice around Blatt field for a warm up. Then arm circles, overhead claps, and 20 merkins. Mosey once around the Blatt Field, then two minutes AMRAP big boy sit-ups. Then the following ladder: 5 (10), 4 (10), …
60 PAX (including 1 FNG) emerged from the #Fartsack on this cloudy spring morning in search of a way to #GetBetter. Lingering in the #Gloom were Fountainhead and YHC, who came ready to offer up their services to the PAX of F3 Columbia in the rarest of all occasions, a F3 Columbia convergence. With rumblings …
CALLING ALL MEN IN F3NATION: PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities. “When I became a part of F3, I gained so much more than …
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3NationRead More »
Jog to Citadel Park On the way Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats x10 Squats 1×10 Merkens 4 count x20 Jog 5min At Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats (plank when finished with all 3 …
August 18-19 Team Spearhead Charlotte hosts their next Red Light and Blue. This will be a GORUCK weekend filled with four events and the chance to earn five patches if you do all four events. This event provides your chance to experience a GORUCK class at their entry level option as well as raise money …
GORUCK Red Light and Blue 006 – August 18-19 – Pre-BlastRead More »
It was a BEAUTIFUL morning to put away the new blocks that Beads generously brought to the AO. Apparently, the Thunder PAX have used their thunderous power to be terribly abusive to the equipment and replacements were needed to support the massive numbers that regularly appear at one of the most hallowed of AO’s. It …
Conditions: 51 degreesIt seemed like a good plan on paper. It was a beautiful cool morning and 24 pax showed up for my attempt at leading a workout. “Flexibility is the key to airpower” and my plan barely made it through first contact. But with a couple of key modifications, we pressed forward into a …
As always, it is an honor to lead the effort at #Brickpile. Conditions: High 60s, a little muggy. (raining if you were standing next to Heartbreaker) The Thang: Warm up mosey to the rear school court yard Warm up COP Imperial Walkers – 15 4ct IC Mountain Climbers – 15 4ct IC LBAC forward – …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q for the first time at #Hammer, which is an AO that walks softly but carries a big stick. Once the …
It was a perfect morning to be out in the gloom, as the weather was great, and everyone gave great effort. Condition: 70 degrees The Thang: Jog to the grass on the far side of the front of the school, and circle up: Side Straddle Hop x25 IC Freedom Twist x20 IC Carolina Dry Dock x20 …
The THANG: Run to grab blocks, circle up in field by tree of life: .75 mile run 100 push-ups 100 squats (with blocks) 100 curl press (with blocks) 100 sit-ups .75 mile run Reps can be done in any order and number the man chooses, they just must add up to 100. After completing the …
Beautiful 51 degrees in the darkness. Multi Cycle 3-Man Awesomeness Divide into teams of 3. Same groups for the entire 45 min. Warm Up Tag (5mins) Head to the field where four lights represent the corners of a square. Each team tries to tag its teammates. If tagged exit the square and do 10 ‘merkins …
Friends, Romans, Basiners……lend me your ear. In what will undoubtedly go down as one of many reinvigorating events bringing F3 to the forefront of the fitness, fellowship and faith landscape, we are proud to announce our first forray into the wild world of RELAY RACES! (F3 Runs the Basin…get it?) It started as an innocent joke. …
F3 Runs the Basin – Relay Races are all the rage!Read More »
Conditions: Fitty DegreesHaving trained my entire life for this moment, YHC arrived as is custom by bicycle to lead the Camden Geriatric Group of F3. Fearing that the PAX could be smaller than normal due to Cinco D’mayo the previous day, YHC was quite surprised to see the PAX grow to 21 for this delightful …
With little to no fanfare, #Scramble jumped on the 10K bandwagon testing out a diverse route of flats & hills. It was good. Conditions: The last, perhaps, of the 60 degree mornings… ‘gonna be hot by Friday. TheThang: Left out of Trenholm Plaza onto Trenholm Road Right on Converse Right on West Buchanan, which becomes East Buchanan, which becomes …
#Backblasts have become rare as Jackelopes for #Brickpile and so the following is submitted as an example. Not a good example or a bad example… merely an example that is. An existential example, if you will. Conditions: Ridiculously perfect for a morning in the #Gloom The Thang: Taking it to the field, the pax circled …
Sawmill 500 Warm-up – Through the Tunnel, Merkin Suicide Progression on Tennis Courts The Thang – Around the Field – Lap 1 – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins Lap 2 – Lunge Walk – 25 Jump Squats – Lunge Walk – …
Sawmill 500 – Backblast PRIZES, PRIZES, PRIZES!!(5/6/2017)Read More »
YHC pulled up to the AO to find 10 PAX salivating for a workout, unfortunately the Q didn’t make it. So we went with the old faithful Dealer’s Choice format and it sucked. The Conditions Perfect The Thang Collar – run to the playground for 25 pullups, 50 box jumps, and 100 merkins Splinter – …
10 PAX took advantage of a perfect 60-degree morning at the Woodshed, knocking out a (modified) Murph: The Thang: 25 sidestraddle hops to get the blood moving 1 mile run – Olde Knight to Old Woodlands to Queens Way to Chambly; circle up at lower playground 10 sets of 5 pullups, 10 merkins and 15 …
18, yes, 18 pax posted to the #Battle gloom on this colder than usual May morn and found McLovin and YHC ready to take them on a painful loop covering close to four miles. With the Mud Run now less than two weeks away the thought was to give the Pax a full hour of …
When: 5/6/17 Conditions: Low 50s, cool breeze, sunny QIC: Big Worm Pax: Big Worm, Tin-Tin (All other pax went to Battle- thus the title of this workout) The thang Both Pax new the disclaimer very well, so it was kind of unspoken. Hope Tin-Tin doesn’t sue YHC if his IT band is ruined. Two mosey …
Men- I am sure many of you have seen this on twitter already (Bagger Vance sent out yesterday), but I thought it was worth posting in this way to ensure everyone had a chance to read this. Chase Kemp is F3 Grease Trap. His M wrote the message in the link below…please read. Powerful stuff. …
Conditions: 53 and breezy The Thang: Pax assemble into two columns for Indian Run from front of Dreher down to intersection of Adger and Devereaux. Squats 20X OYO Merkins 20X OYO Plank for six Indian Run to intersection of Adger and Berkley Squats 20X OYO Merkins 20X OYO Plank for six Indian Run to intersection …
Introducing: THE JACKALOPE It’s that CSAUP time again: #TheJackalope. The event is a 7+ mile run through several AO’s and will include pain stations along the way (roughly every mile). This is not a race, but a group run, pax will be complete the pain stations together, regardless of how quickly they complete the mile. Fast …
Conditions: Perfect. 63o & clearI can’t say that I wasn’t a little nervous about my virgin Q. I spent countless hours studying The Exicon and selecting the finest movements for this very gloom. Lately, while experiencing F3 in the PAX, I’ve had recurring flashbacks of glorious moments during football two-a-days and knob year at El …
Furlough, RA, and McLovin showed up for the pre-run Then they were joined for the actual run where we took off up Forest Drive and took a right on Gregg Street and proceeded to take two to three laps around around the Walmart/Sams/Hobby Lobby. The three lap route was around 4.78 miles.
Conditions – 62 and slightly muggy YHC was asked to sub at Hammer, so I threw together a little workout for the PAX in short order. Unfortunately, YHC couldn’t muster up many Star Wars related exercises for Star Wars day, but no one seemed to notice. The Thang Warmup with Imperial Walkers (May the 4th …
19 Pax, including one FNG, showed up for the glorious return of Hee-Haw to Thunder. YHC submits their time was not wasted. Work was done. Here’s what you missed: Conditions: Real nice The Thang: Disclaimer Mosey out the parking lot, and left onto King. Hold High Plank at corner of King and Duncan while we …
Conditions: Mid 50s, clear, slight breeze… pretty nice for our time on some stairs The Thang: Circle up, start with the disclaimer and a mosey to the corner of Wheat and Sumter. 25 SSH Demonstration of proper Merkin form, each pax complete 20 merkins. Mosey to pull up bars on Blatt field, complete 10, …
SPUR takes on some Stairs, Merkins, Squats, Burpees and Pull-UpsRead More »
YHC is not a popular Q. YHC has never been popular, even as a kid (though there are more than likely very good reasons for YHC’s lack of appeal) – call it a blessing and a curse. But, the phenomenal group that showed up this morning definitely bucked a lifelong trend of unpopularity that YHC …
2 Pax post at #IronYard in the gloom and #gotbetter. It was a nice humid trip about the neighborhood. Metal was swung and #workwasdone. Conditions: 74 Degrees & Clear The Thang: COP • SSH 20 x IC • Little Arm Circles – Forward 10 x IC • Little Arm Circles – Backwards 10 x IC • Carolina …
15 pax came out on a fast Friday. Great to see DriveBy back at it and made YHC realize this group has not and does not slow down. Ever. Conditions: 58 degrees TheThang: Head south down Woodrow, Left on Heyward, Left on Ott – cross Devine to Adger, Right on Devereaux, Right on Heathwood Circle, Left …
12 PAX emerged from the #Fartsack on this first day of May in search of a way to #GetBetter. With conditions reminiscent to those of a tropical rainforest (thought it was still spring?), YHC wanted to push the limits of these former #SadClowns of #TheCastle with the third and final installment of #DavantDestruction. It was …
11 faithful and one FNG showed up for an AMRAP/lap train at Brickpile. Good work today. Hope you enjoyed! Conditions: 74 degrees and humid The Thang: COP: SSH x 50 IC Raise the roof x 25 IC Overhead clap x 25 IC Squats x 25 IC Freddy Mercury x 25 IC Merkins x 10 IC Mosey …
Conditions: A touch warm and humid but quite tolerable Tha Thang: 9 D&D fans posted for an unwelcome #Pondoapproved “run”. Monday rhymes with hills, so we did it with a twist. Mosey to Indian Mound hill base (the full segment! #jarjarapproved) Roll the deltoidal icositetrahedron alphabet dice (I really just made that up, I have …
The following is an explanation of the carnage that occurred at Battle Saturday. Some scenes may be disturbing to some Pax. Viewer discretion is advised. Conditions: 72 degrees and stupid humid The Thang Splinter Jog around parking lot to front lot entrance 10 slow count Merkins 5 fast Merkins oyo 10 slow count squats 5 …
After a year and a couple of weeks since YHC first confusingly found my way to Dawn Strike and F3, YHC finally had the Q at a boot camp, appropriately at the #funnerestAO there is. As with many things in my life, God guided my meandering, lost-self to F3 through many random events to that …