2 brutal Qs last week and Heist tapering for RAGNAR so it’s probably a good time to have a nice easy Q to let the body recover right? Nah. It’s the near death experience of Legion that solidified YHC in F3. YHC was half in/ half out for a few years before Legion. Now YHC never misses …
YHC brought a Non-Running workout to the PAX at Ambush, here’s what went down from the Electronic Winkie. Mosey to Ambush Alley SSH x15 LBAC F&R while walking between light poles Squat x15 Imperial Walkers to the next light pole Merkins x15 Lunge to next light pole Burpee’s x10 PU Block Back to the light pole I …
Perfect morning for a tour of Forest Acres. Put in a total of 3.4 miles with stops throughout. 1. Misfire — 50 BB Situps 2. Fallout — 40 merkins 3. Billy Bob — 20 merlons 80 LBCs 4. Duckie — 20 Tuck jumps 20 squats 40 flutters 5. Pinkman — 10 Butpees 20 lunges 6. …
Deerfield Elementary YHC was very pleased with the turnout that showed for the opening of The Stand at Deerfield Elementary School. Before the Q even began, 4 PAX decided to do the harder thing and take a few laps around the school to break in the road. 3 plus miles for them. Weather: A refreshing …
Today was a good’n. It was like the Hell Spano unloaded on us last Thursday, but with a little variation to save us from the humiliation that comes with 600 merkins between partners. Good work. Conditions: 57 & cool The Thang: Warmup – The usual Indian run to planters & Partner up Partner 1, run …
11 PAX arrived at #TheCastle for breakfast with Special K. Breakfast came with a side of Side Straddle Hop, which not only provided a solid workout, but generated excellent mumblechatter. Conditions – 60 and beautiful Opened with the Disclaimer The Thang: Through the Tunnel *20 (IC) SSH *25 (IC) Calf Stretch – Right/Left SSH *25 …
It was a cool morning in the upper 50s, low humidity, a great morning to get in a little Block Work at SpeedTrap. The Thang: Mosey to Cheese Grater parking lot: COP: 1 Burpee OYO (All who attended Tuesday were complaining about the 115ish burpees we did under Rudy’s guidance). So we had to do …
7 PAX gathered in the gloom at CAT and enjoyed a random beatdown. YHC must say it is challenging to put together a Q with no running. These boys were up to the challenge and got better. Welcome Disclaimer Prayer The Thang: SSH IC X 20 TTT IC X 20 Imperial Walker IC X 20 …
Weather: 57*, calm PRAYER/ DISCLAIMER MOSEY TO TEACHER LOT COP: IW X 10 IC TTT X 10 IC SSH X 10 IC LBAC X 10F/ 10 R IC SQUATS X 10 IC MOSEY TO TRACK INDIAN RUN- 3 LAPS W/ SPUDSIE (HOT POTATO) IF IT RINGS WHILE YOU ARE HOLDING- 1 BURPEE THEN CATCH THE …
YHC was called out by the Hollow SF to come bring a good beatdown to the Hollow for the Bring the Ruckus Challenge. YHC humbly accepted the invitation and dug up a few best of the worst routines we have rehearsed back at Ambush over the summer. The men of The Hollow worked hard and …
YHC texted Cornstache Friday to see if he needed assistance with the Q at #BATTLE and he responded with, “you want to co-Q”. Why not, sounds like a good time. Stache said he had legs planned so YHC had upper body. Muster at Staches compound around 0640 and mosey to the Battle Field. YHC gave …
Weather: 64 degrees & clear, full moon The Thang: Intro, Disclaimer, Prayer YHC wasn’t scheduled to Q today, but since our regular Q slept through his alarm someone had to step up. Off to Kenwood we went. COT & BOM Prayer Requests Spackle Quiet group today – also prayed for the many unspoken requests. Announcements …
We had a visitor from “The Bones of the Yard” this am to get better. We took it easy and chatted it up during another round of “X-men”. Conditions: Clear Disclaimer Prayer Mosey around the parking lot with a few butt kicks and some high knees. We huddled up in the middle to warm up. …
Conditions: Cool and beautiful 12 PAX rose from the fartsack and posted at Stride with YHC having no idea what was in store for them. It wasn’t Butler so they were happy. The Thang: Right onto Six Right onto Gibson Left onto Duffie Drive Left into Shank parking lot for loop around track Say hello …
With bridges still out north of Forest Lake, the options for getting in a 5-6 mile Wednesday run without spending the morning on a four lane road are a hair limited. With the pleasures of Lake Katharine, though, so close at hand, the pax returned to that faithful neighborhood. As many of the #Scramble men …
Summer is finally over but the fun doesn’t have to end. Surfing is something YHC has always enjoyed and I owe F3 (and Wojo’s burpees) for keeping me in shape and surfing better than ever. I put together a little safari around the park where we prepared physically to encounter surf spots across the USA. …
Conditions: Cool, Muggy and Nervous! Warm up Wood Choppers x 25 IC SSH x 25 IC LBAC x 20 forward and Backward Imperial walkers x 25 IC LBCs…………x 30 OYO Merkins x 25 OYO Leave light pole…mosey at own pace around park…circle up at stoplight at chestnut and Lyttleton… 30 squats, 30 LBCs, 25 Merkins, …
9 pax worked out at Jumanji this AM. Some were attacked by fire ants. All made a visit to Dr. Tabata. The Thang: Mosey around parking lot COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the tunnel x 10 LBACs x 10 Mercans x 10 Reverse crunches x …
YHC warned the Pax that today’s workout was kind of like the hot sauce at Firehouse that didn’t have any flavor, it was just pure heat and pain. Nothing flashy, or special, just a good ole fashioned beatdown. 1 Pax decided he was not interested and left*. Disclaimer Warm Up 15 SSH 15 TTH 15 …
67 PAX including 2 FNGs joined Recall and YHC for the inaugural beatdown at New Providence Elementary. An incredible turnout for the latest AO in a truly incredible region. YHC wouldn’t want to go through 45 minutes of agony with any other group of men. Humbled by the turnout, YHC looked to dial up the …
New Day, New AO, New Providence, Old School BeatdownRead More »
After receiving a text last night from Bambi letting me know him and his family are sick, I was honored to lead 9 men at Ambush this morning. With not much time to prepare I had to wing this one. It must have worked well after hearing the “this hurts” grunt from Brita halfway through. …
It was a nice cool morning to be out in the gloom, and the nine men who showed up for Score gave great effort. Condition: 60 degrees The Thang: Jog to the front of Dreher and circle up: Side Straddle Hop x50 IC Captain Thor – recent new exercise introduced to PAX – do 1 …
Today was a special day in the world of F3Lexington. We launched a new AO. Addition by division is a good thing. With that said, 8 pax decided to show up at CAT for an alphabet inspired workout. CONDITIONS: 58 with a slight breeze DISCLAIMER & PRAYER THE THANG: COP: SSH X 15 IC LBAC …
The last two Legion Qs were brutal! Tuesday was an aggressive Splinter led Q, and Thursday was another great Dealer’s Choice. These back to back Q’s had a residual effect on the PAX muscles and minds for days. We originally set a monthly AOQ day as a day to reel everybody back in to ensure …
The call went out last night that the Q sheet was wide open at The Roost for the remainder of the year. Having been focused on training for the Bourbon Chase YHC decided to pull an old weinke and modify as we went along this morning. 7 Pax came along for the journey. No new faces …
11 arrived in the cool fall gloom ready to be measured and YHC did his best to bring a steady stream of tests for the pax with explanation and emphasis on full range of motion form. YHC hopes that, if nothing else, every man who posted this morning can say he was challenged and is …
9 PAX including a FNG, welcome Cow Pens, experienced a mainly core workout this morning. The THANG: 10 straight leg big boys IC 10 right leg up big boys IC 10 left leg up big boys IC 20 imperial walkers IC Using cinder blocks: 10 Russian twists IC, 10 big boys OYO, 10 flutter kicks …
Let’s take a journey together as we experience YHC’s memories across 4 years of F3 Conditions: Feel’s like Fall is here with temps in the 50’s. Ideal weather for a stroll down memory lane. The Thang: COP 20 SSH IC 20 Windmills IC 20 IW IC Year 1, jog to the field while we think …
YHC offered free coffee if 10 pax or more showed up so probably not a coincidence that exactly 10 pax showed. All put in good work with little OC level Grumblin. Great work put in by all. Conditions – High 60’s with light rain to start COP: SSH – 40 4ct. IC, 1 Burpee, Imperial …
Task. Purpose. Mission. A task without purpose may be completed, and completed well, but honestly how much impact is felt without purpose. How spiritually full is a task? A mission requires that task to have a purpose, filled to the brim with impact. If your mission is given spirit, specifically the kind that asks one …
Filling More Than Bellies…Also, see the PAX list for more RESPECT than Aretha FranklinRead More »
Question 1: Who leads the workout? Question 2: Who is in charge of making sure the workout has a balance of all body parts, with some intensity? Question 3: Who makes the workout great? Three questions, three simple answers? Well, I think the first two are pretty simple. The Q is in charge of leading …
10 PAX arrived at #TheCastle for a Dealer’s Choice. Work was done and we all got better. Conditions – 58 and perfect Grilz Opened with the Disclaimer and warmed us up: SSH *25 (IC) Through the Tunnel *10 (IC) Merkins *20 (OYO) Imperial Walkers *20 (IC) Burpees *5 (OYO) Right and Left Calf Stretch Burpees …
F3 men helping young men of Palmetto Place. Or is it the other way around? The first workout at the New Palmetto Place is in the books. Young men learned what a real beat down is. In fact, I think I was more exhausted leading the Q then many of the others. I regret that …
When: 10/1/17 QIC: Brainiac The PAX: Ebert, Honey Bun (R), Brainiac Conditions: BEAUTIFUL! Cool and windy. BOM Disclaimer Been a few weeks since YHC made it out to kettlebells. What better way to beat the fartsack than to Q! YHC was pretty excited this morning since the back was feeling …