THE WEATHER Low 30’s, clear skies with occasional glimpses of pre-super moon and periodic gale force winds. Moisture levels were somewhere between Dagobah and the Dead Marshes of Middle Earth…. (if those references mean nothing to you, might as well stop reading here, it only gets nerdier from this point, otherwise grab some Funyuns and …
This morning was another accountability Q for me. Knowing that the P200 will be here before I know it, I was faced with a conflict between my need to get serious about my running training and my strong desire to not run. right now, if I’m honest. the best way to get me out of …
The Graveyard PAX are always willing to work hard, and today was no exception. The cold weather may have impacted the overall numbers, but the men who made it out were most definitely up for the plan laid out before them. The wind threatened to make us all miserable, but it was only cold for …
Not much time for expounding today, but here’s what we did – it was tough and effective, and the Pax did a great job working through it. In the opinion of YHC, this workout is a great “go-to” and a good one to repeat occasionally. Believe it or not, we covered almost 2.3 miles in …
With the Superbowl coming up, the Turning Point Pax got a little NFL combine style workout to prepare them for the upcoming football weekend. 8 PAX got better and proved their worth to onlookers in attendance. Weather- 35 and windy The THANG- Mosey down to block pile, grab a block. Head to the middle of …
YHC was expecting a lunar marvel near the end of our run/ruck this cold morning but alas the moon was “just full.” Maybe Puck was off on timing or maybe it was NASA. Let’s blame NASA. Either way we had plenty of light to guide us around the Bernard/Bozard Mountain loop. Glad to have Doodle …
19 Men posted for a fun morning of fartleks(Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”…..as defined by Wikipedia) It was …
15 posted to get some miles under the Super Blue Blood Moon while 1 posted becasue he misses us. Whatever F you need, we’re here for you. Thanks for the doughnuts, Crack. Conditions: 27 degrees The Thang: Count off Disclaimer BOM Take 6 toward Red Bank R on Roberts L on Claudius Cross Gibson onto …
YHC’s first trip to Surge! Brought a few new tricks from the GrowRuck weekend to broaden the repertoire and maybe even help the PAX in a few other departments as well. #DirtyMacDeuce was in the gloom, ℅ CornStache’s segment of the Saturday morning Brickpile convergence. I’m sure the dive-bombers will stick around and the “crawling …
Conditions: Slightly Damp 32 degrees with a gentle breeze Intro Man down with the flu so Cornwallis subbing in……….warns PAX to be prepared when called upon for dealers choice. PAX then instructed to grab bricks and head to warm up area. PAX assumed alternate warm up area as normal lighted area was dark and gloomy. Disclaimer …
The pax thought it would be another leg day, but to their surprise there was a mix of goodness that hit multiple body parts. Weather: 39 degrees and windy. The Thang: Mosey around the entrance then to the top of Cemetery Hill for COP SSH x 10 IC TTT x 10 IC Imperial Walkers x …
The call to the bullpen came around lunchtime yesterday. Scotch had an early morning appointment, so YHC answered the call. It may come as a shock to many of you, but YHC had no plan and decided to wing it. Hard work by all in attendance this morning. Here’s how it shook out… Conditions: Mid …
5 men woke up early to get their leg day on at the C.A.T. Good work men! Conditions; 38 and windy Disclaimer BOM Prayer Mosey to the Block Pile and grab your block. Mosey to the opposite end of the lower football field. First 10 minutes; 15 curls and then Lung 30 yards and back (repeat for …
YHC fancies himself as more of a runner than a boot-camper. But Collar must have wanted to change that so, without consulting YHC, I found myself added to the list of Hammer Qs. For YHC’s VQ. Yes, you read that right. Somehow YHC has slipped through the cracks. But no more. 10 pax and YHC …
YHC was excited how many Pax would make it out on yet another cold F3 Saluda morning. It was great to have double digits as we worked hard at a little Dora and to welcome an FNG – Lunch Meat (Josh Bouknight). YHC enjoyed the fun this morning. 1 Minute warning Disclaimer Prayer COP SSH …
6 non-fartsackers and non-boxmakers made the morning gloom at Sawmill for last bootcamp of January. Warm-up: Mosey around the Rec Center grabbing a couple bricks along the way. Through the tunnel (17), baby arm circles (17 forward, 17 backward) and squats. The Thang: Two groups of three: Triple check (1 circuit – wall sit with …
12 pax decided that they would join YHC this morning at the #Shank. What better way to get your Tuesday rolling than to get in a solid leg workout. Here’s how it all went down: Weather – 37* & windy Disclaimer & Prayer The Thang Warm up lap around the parking lot to pick up …
14 pax defeated the fartsack for a new edition of The Grinder. In the fall of 2016 Gravedigger brought Ambush an AMRAP that we have loved to hate. We have talked about changing it up and on the Ambush message board last night Paper Jam started the conversation again. Moist called for burpees at all …
Five pax posted in the late January gloom to prove their tenacity on this impromptu Q. Warmup: SSH Imperial Walker Bend & Reach Jump Squats Merkins Flutter Kicks LBC Big Boys Freedom Twists Mosey to Hot Tub Hill for the THANG: 10 Merkins Run to Flag for 10 Squats Run to Turn for 10 Jump …
In spite of Gaston’s promises for no rain, a light mist fell upon the 13 collected pax in Trenholm plaza ahead of a speed test day inspired by the weekend’s #GrowRuck07. 45 minutes into that twelve hour ordeal, the @GORUCK cadre called for an Army standard PFT (Personal Fitness Test) which consisted of AMRAP Mercans …
Conditions: Pretty good not too hot not too cold THE THANG: COP: SSH (x10) IC Arm Circles: (Forward and reverse x10) IC Arms remained up for overhead claps (x10) IC Arms remained up for seal claps (x10) IC Arms remained up for thumb raises (x15) IC Merkins (x10) IC Flutter Kicks (x10) IC Merkins (x5) …
4 pax could not wait for convergence time and posted early for a tabata beatdown. Conditions: Low 40s and clear but the pax got warm fast The Thang: COP Mosey to the #Brickpile, stopping for 3 sets of: SSH x20 IC Little arm circles / air press x10 IC Hand out bricks and over the …
Conditions: Wet and 55 Tha Thang: COP: SSH X 25 in cadence Calf stretch OYO Plank Jacks X 20 in cadence Quad Stretch OYO Grab Bricks and Go to Gazebo: Squats with bricks X 25 Curls X 25 Step ups X 25 Mosey to “Sweat Box” Deltoid Raises X 25 with bricks Wall Sits until …
Several of the Wander faithful participated in GrowRuck this weekend so a call went out last night for a finger-pointer. YHC needed some self-accountability but also wanted these newly patched GRTs to rest up before getting back in the gloom. Banjo apparently needed no rest. Glad he decided to take an extra dose of the …
**** Posted on behalf of Cheddar 35 PAX came out for a Cheddar Q at Graveyard to enjoy some friendly competition with flying Frisbees. YHC is belatedly posting this due to Cheddar’s inability (for whatever reason) and to ensure a BB is posted because that’s how we do things. Conditions: 42 deg and cloudy …
Conditions: Around 45 degrees with passing clouds Intro Q missed Thursday and heard there was some running, needs to make up some be prepared to run some this morning. Disclaimer Not a Pro, and today would be free of charge Mosey over to Rectoray Square and Fair. Warm Up Exercise Reps IC or OYO Windmills …
Conditions: Unusually warm 64* with rain threatening Disclaimer: I am NOT a professional Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC (forward & reverse) Squats x 25 IC Merkins x 25 OYO The Thang Elevens: Pax lines up on cones. 10 Manmakers then hallelujah run with block to next …
Thrilled to start a great thing this morning…F3LexSC’s very first basketball AO. And, we had a blast. Thank you again to all that made this happen….Ken Doll, Lt. Dan, Hopper, Ranger, Hoboken, Wiggles, Julep, & Emmy. This will be a great thing and we got off to a great start already bringing 2 FNGs to …
Weather: wet, nasty, rainy. But warm. I was honored to Q for these guys. This is a different kind of AO. Even more important than my home AO, #F3TheMission. And it means the world to me. I ask for prayers for these kids. I cliff note styled my testimony while we worked. So …
YHC is always humbled by the PAX need to give out mumblechatter during the epic Q’s he provides, and this one was no exception. With Notebook giving his opinion and Uncle Ron checking form, especially YHC’s, this one had plenty of mumblechatter to go around. This Q was especially honorable since it was YHC’s birthday. …
1/27/2018 12 PAX No FNG’s Disclaimer Prayer A. Warmup – (15 reps each with 1 Burpee Between, Increment One Burpee After Each Exercise) 1. Through the Tunnel – (1 Burpee) 2. Windmill – (2 Burpees) 3. Side Straddle Hop – (3 Burpees) 4. Little Baby Arm Circles (15 Fwd, 15 Rev. – 4 Burpees) 5. …
YHC was already smoked. Due to work issues I could not attend Grow school or the Tough to happen later at night. So Dawnstrike, and Brickpile convergence, then over to F3TheMission for an Enterprise beat down. I say that to honor my brothers who posted with me and pushed me. As an OGM graduate, F3 …
Conditions: 6 pax survived Smokey’s third Q the of “The Murph.” This was the one year anniversary of YHC’s VQ which also happened to be “The Murph.” Mid 40’s, perfect temps for a nice morning of 1st and 2nd F. The Thang: Very Brief COP Little Arm Circles x10 each way IC Through the Tunnel …
12 PAX ended their week right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for long. A solid showing by the PAX, who continue to enjoy the jump ropes – YHC heard one PAX asking where his rhythm went! Conditions – 29 and fingertip cold Opened with the Disclaimer The Thang: …
YHC had decided January 1, that he needed to lead more in workouts rather than be lead so he decided to Contact Mr. Juice and get his name on the board for January. Not know when YHC signed up for the Q that it was the same day as Dozer’s 4 year aniversary. Dozer has …
Tuesday night, saw Treadmill talking about Bear-Crawling at Crusade the next morning if nobody took the Q. So, we just couldn’t have any of that. So, why not VQ Crusade. Been wanting to choose this route for a while now. So, here’s how it went: Conditions: I think it was around 40 degrees. Disclaimer: I …
3 Pax a mosey around Foxhole and took in the sights and sounds which we call, Tour de Tory. SSHx20 TTTx20 LACx20 Starting out from the shovel flag and head towards DFMS. Every so often the YHC needed a breather, we would stop and do work. 15 Merkins, 15 Squats, and 15 LBC. We got …
Weather: 30 degrees & clear The Thang: Intro, Disclaimer, Prayer YHC saw last night about 830 that no one had the Q at Crusade, and since I was going to run anyway….. Take a left out of the parking lot. Go down and turn left on Old Cherokee. Keep going straight into Mallard Lakes subdivision …
Weather – clear and cold (29 degrees by the trusty automobile) YHC made the mistake of saying that we played Froccer instead of futbol. The phone has learned that Froccer is a real word, and usually has it as a choice of usual words once I hit “F”. Once 5am hit, we had a quick …
It’s been WAY too long since I’ve been out to see the boys at Crypt. At one time this place was a second home to me. It never fails to provide a serious beatdown, and wanted to prove I was up to the challenge this AO demands. I only wish it would’ve been at bit …
Well the cold weather made its return and YHC was hoping it did not scare off any Pax. Some became victim to the Fartsack but 7 showed up for some childhood memories of the car game UNO. Conditions: Cold ( about 30 degrees) COP:20 SSH 20 Windmills 15 TTT 20 Little Arm Circles both …
Weather: 32 degrees Although YHC has visited Shawshank before, this was the first time to Q out there. My apologies for providing a full 45 minute workout. The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance Mosey towards the south soccer field. High knees, regular, butt kicks, regular. Stop on the field for …
14 pax posted Turning Point this morning. YHC thought they posted for a good Treadmill beat down, but come to find out, they only showed up for a Mrs. Says’ cookie. Truthfully speaking, the cookie was much more rewarding for beating the fartsack. The least YHC could do was help the pax burn enough calories …
Mrs. Says’ Cookies – Known to make a grown man cry!Read More »
Jan 26th, 2016, Detention was launched. Only a few short weeks before that, Ken Doll said to YHC, “I’m good with it. Gauge interest, and make it happen.” Like every other AO in the F3 Nation, it’s been responsible for changing lives of a solid group of men. YHC is proud to wake up and …
I was greeted in the Gloom by 11 PAX who chose to get better this morning. #Tclaps to the 5 Striders who hit the streets earlier. Double digits for Surge Today humbled YHC. Lights do not come on until 0525 so there is your 10 minutes in the dark. Disclaimer and Prayer Mosey to Loading …
A little over 4 years ago, several things happened all at once that led YHC to F3. Not far removed from moving back to Lexington from Spartanburg, I wanted to find my place somewhere between work and family. Sure I had some friends from high school and we had started going to our church, but …
Tires, 4 corners, useless history facts, and scripture = 4 year anniversary QRead More »
Conditions: 32 and Crisp Intro Top of the mornin’ to ya. Disclaimer I’m not a professional. Warm Up Exercise Reps IC or OYO SSH X 25 IC TTT X 15 IC Merkins X 15 OYO BBSUs X 10 OYO Squats X 15 OYO The Thang CIRCUIT RUN (10 stations) *PAX performs flutter kicks when they …
10 PAX arrived at The Castle on a clear 40-degree morning. Opened with the Disclaimer then onto exercises Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles (10 in cadence front and reverse) Raise the roof (10 in cadence) Frankensteins (10 in cadence) Wave of merkins (8) executed …
It was a cold lonely morning after the national championship game, (Yaaaaaa, Roll Tide) where 4 brave men came out to bear the gloom and take it in for those who decided to do the ole fart sack and sleep. The sky was clear,temperature in the upper teens so we decided to take a tour and get …
Weather: 30 and crisp At the AOQ meeting last week, Stache encouraged us to focus a bit on a specific body part or two in our bootcamps. The #spurboys know I’m up for a good leg workout any day of the week and figured we’d test things out at #Thunder this morning. We put in …
Conditions: Clear skys. 30 degrees, but nice. The THANG: COP ssh x20 IC through the tunnel x10 ic windmill x10 ic squat x20 ic flutter kick x20 ic Line up on curb, bear crawl to one side and do 1 merkin, reverse bear crawl back to other curb and do 2 merkin. Keep repeating back …
Wilderness Notes you know that spiritual passion, sight, and affections ebb and flow. At times our sense of spiritual realities can be strong and vibrant; other times, our hearts feel like lead weights and we find ourselves longing for God to visit us once again and bring refreshment (Psalm 85:4-7). These seasons are usually …
15 men defied the fartsack this morning and posted at Graveyard for a leg day with YHC. One thing to always remember at Graveyard is that you better come prepared for Mumblechatter, you better have a plan, and you better follow the standard for leading an F3 workout. If you dont, be prepared to hear …
3 minutes!!! Where is everyone. 2 PAX coming in hot. Look there is a 3rd!!! Conditions: 28 Pledge of Allegiance BOM Disclaimer COP TTT X 10 IC IW X 10 IC American Hammers x 15 IC LBAC X 10 F&B IC Flutter kicks X 20 IC SSH x 19 IC The Thang The original plan was …
Weather: a balmy 66 degrees and wet, although some PAX were dressed for 20 degree temps DISCLAIMER PRAYER COP: SSH x 25 IC TTT x 20 IC Slo-Mo Squats x 20 IC Merkins x 10 IC Imperial Walkers x 20 IC Plank Jacks x 20 IC Carolina Dry Docks x 20 IC Run lap around …
I’m thankful to have been invited to Q at one of Lexington’s newest AOs, SURGE. I was excited to see that temps were going to be in the high 50s/low 60s which was sure to bring out some pretty decent numbers. Unfortunately, the threat of rain apparently kept some of the regulars away. At least …
YHC was happy to see so many faces on a cold morning today. It was especially nice to see Penfold and Danger Mouse back at it. With a route that allowed for varying distances for your own running pleasure T-claps to Babe for pushing the furthest. Conditions – At least it was above freezing Disclaimer …
15 Stumblers took on a massive amount of turns as they successfully released the genie from the toilet this a.m. Conditions: 45 Degrees (but felt more like 35) The Thang: https://www.strava.com/routes/11738831 Announcements GrowRuck festivities this Saturday: Convergence Boot Camp 7:00 a.m. Dreher High School, Grow School Breakfast $10 (following the boot camp?), expected to …
3 pax held it down at Anchor this morning and learned to count, and learned which tree is the big tree. COP SSH 20 IC Lil Arm Circles 10 each IC Overhead arm clap 10 IC KB Stretch 20 ct. 500 rep palooza 5 exercises x 25 reps x 4 sets = 500 Calf Raise …
It felt good to work out today without layers and a stocking cap! Nice 65 degrees called for short sleeves. While a little wet, that did not hinder the 14 PAX that showed up for some work. We moved through three stations and covered all the main areas of the AO. Weather: 65 with an …
12 PAX were planning to come to a Booster Beatdown, but little did they know we had a last minute Q swap and lucky for them they had YHC for morning so it should be much easier. Only issue is YHC likes puddle jumping and there were plenty of puddles to play in. Conditions: 63, …
Saluda has had very rough weather since its launch, but they continue to post and slowly grow. Today it was warmer, but wet, and got wetter during the workout. YHC continues to be impressed by the work done by our brothers to the west. Now they just need a name and to get on twitter!!! …
14 Pax came out to celebrate YHC’s birthday on what many thought would be a rainy morning. However, the F3 God’s came through again and the rain stopped right before the workout started. We also got to enjoy 60 degree weather. Here is what the men of The Hollow did this morning: Conditions: Wet and …
Meatball Celebrates a Birthday with 14 Pax and 4 CornersRead More »
Conditions: 65 and amazing (little windy and maybe a few drops of rain) When YHC shows up to Q most pax know what to expect. There was a lot of illegal pax on pax contact, a little rolling around in the clay, and a lot of fun. The Thang: 20 Burpees OYO right out the gate Grab blocks …
Conditions: Perfect (does it really matter?) 9 Pax showed up, showed out, and got better. The Thang: McNugget and Splinter’s turn at Battle on 1/20. McNugget had been a no show for quite some time, so he was pleasantly surprised when the Pax welcomed him back with open arms. This was a fun workout with …
After delaying YHC’s Q for 2 weeks I finally came back, fully prepared with my weinke in hand… until I locked it and my keys in my car. After having my anxiety amplified by this situation, I got on with it, found my voice, and got the PAX at Detention moving. Conditions: 63, cloudy …
The YHC’s knew they could not fool anyone into believing that “Hub” was as actual PAX. Well, we did end up fooling Wino, but that isn’t hard to do. Wino told me this weekend that melting Jellybeans over your nipples will prevent chafing. You really need to check your sources dude. YHC’s did end up …
Have you ever seen an F3 sticker on a truck and wondered who it was? So then you speed up to get beside them only to realize you don’t know who it is. Now the guy is looking back at you and wondering why you’re checking him out. Then you try to play it off …
YHC made a commitment late last year that I’d visit each AO in Lexington at least once and Q at each AO in Lexington at least once. I want to get out and put in work with all of the men that make this the best region in F3 Nation. So where better to start …
As stated many times before, one of the best things about the #CAT5 AMRAP, is the flexibility in the layout and direction of it. One thing that never changes is that it is hard and it will suck. The conditions were CAT5 like today with wind and rain. We took advantage of the opportunity and …
Conditions: 60ish, breezy with some drizzle. Just another hot and humid morning in Columbia 9 Pax enjoyed the early winter thaw to #getbetter. The Thang: Tabatas with a new twist. Instead of doing 1 exercise for 4 minutes in a 20 second exercise, 10 second rest sequence, we did a different exercise for each 20 …
Conditions: A blazing January inferno, plus some rain Tha Thang: 9 gathered for what was promised to be a leg/core focused beatdown. Some #grumblechatter ensued for the first 10 minutes as there was the usual full-body warmup. After that, silence as YHC was true to his word. Disclaimer Mosey to corner. Warmup with SSH, Merkins, …
6 Pax decided the rainy weather wasnt going to stop them from starting their day off correctly. As I laid in bed this morning, the rain woke me up as it whipped the side of my house. At 4:00 the weather app said 100% chance of rain, and it was right. 5:00 was supposed to …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
13 pax arrived early this morning to brave the blazing heat wave that has crossed out small state. Whenever YHC has nothing original to add to his Q, he does the only thing he knows. Searches Google to see if someone else has something original. i found a workout that was designed to supposedly make …
6 PAX sweat it out at The Bull this a.m. It was a small, yet All Star cast of F3 Columbia royalty including 2 AOQ’s, a 1st FQ, a 2nd FQ, a Nantan and a Robber… and a flag, a lonely, lonely flag. Conditions: 40 Degrees The Thang: #TheBull – Gather at the corner of Blossom …
13 Pax decided to begin the week with a little Beamer Q. I was determined not to disappoint, i mean how could I, this was my first appearance in a couple months!! If you refer back to my last Backblast I wondered aloud if the Pax think I only show up for Qs, I did …
Weather: 35, calm Disclaimer & Prayer Mosey for 26 sec, 2 burpees; rinse & repeat COP: 26 IW IC/ 2 burpees 26 TTT IC/ 2 burpees 26 LBAC IC (13 F, 13 R), 2 burpees 26 plank jacks IC, 2 burpees Mosey to track, stopping twice after 26 sec, 2 burpees At track we played …
6 PAX turned up the heat and took our guests for a “Burpee Tour’de Jumanji”. The Thang: Conditions: 27* no wind. Warmup lap around the parking lot with High Knees, Butt Kicks and some Karaoke. In Cadence: LBAC 15x RLBAC 15x Raise the Roof 15x Overhead Claps 15x Through the Tunnel 15x Windmill 15x Flutter …
YHC picked this title because not only did we hear this song during the HIIT workout, but YHC was ready for that final buzzer to go off. This workout provided a pretty good cardio routine. YHC feels like everyone left satisfied! Conditions: Mid 30’s with 100% chance of intensity BOM Disclaimer COP TTT x 10 Windmill …
Conditions: It was cool but not as cold as it has been the last few days. Dry. Good weather for a BC YHC wanted to come up with something creative, as is his nature, that doesn’t include him calling cadence for an hour. One of his favorite BCs is “Deck of Death” but he decided …
YHC ALMOST GOT TEAREY EYED WHEN HE PULLED AROUND THE CORNER THIS AM COMING UP ON BONEYARD. I SAW CARS EVERYWHERE. I GOT REALLY EXCITED, BUT THEN ALSO REALLY NERVOUS AT THE SAME TIME. A LUMP IN MY THROAT STARTED TO MAKE ME FEEL A LITTLE NAUSEOUS, BUT THEN I REALIZED SOME OF THOSE CARS …
6 PAX CRAWLED OUT OF THEIR COMFORT ZONE AND TOOK ON PT.2 OF THE BLACKOUT WEEK @ BONEYARD CHALLENGE. WEATHER: I BELIEVE IT WAS 20 ISH DEGREES DISCLAIMER / PRAYER COP: SKIPPED TO THE BLOCKPILE, AND AFTER SOME INSIGHT FROM UTAH, MADE OUR WAY TO THE TOASTY WARM LOADING DOCK. SO SAD THAT SCHOOL WAS DELAYED …
7 PAX TAKE TO THE FROZEN TUNDRA TO AND TRY TO SURVIVE THE BLACKOUT BEATDOWN SERIES. WEATHER: SOMEWHERE BETWEEN 15 – 25 DEGREES DISCLAIMER/PRAYER COP: AFTER A QUICK WARMUP THE FROSTY PAX MADE THEIR WAY TO THE BLOCKPILE. EACH PAX WAS GIVEN 1 CEMENT BLOCK. AFTER HOURS OF PREPARATION YHC HAD ESTABLISHED A POPSCICLE STICK …
17 tough guys knew #LegDay was coming. 17 tough guys posted anyway. Iron Mary provided the tunes. YHC provided the beatdown. It felt like the good ole days at The Hollow this morning. Here’s what went down… Conditions: Mid 30’s with a slight breeze. The Thang: Slaughter Starter – Knock out 20 burpees off the …
2 pax took a 1 mile stroll around Finlay Park to get warmed up. COP: SSH ×20 IC Bend ‘n’ reach ×20 IC Military press ×20 IC LBAC ×20 IC (foward 20, reverse 20) Flutter kicks ×20 IC LBC ×20 IC Thang: Grab 2 blocks a piece. Mosey to next field over. Partner up. First …
25 pax made it Depot this morning at 0630 for handball. As it should be. 6 ruckers + 1 runner for pre-handball double down miles. Conditions Low 30s, Dry. Disclaimer/COP SSH, 20x Imperial Walkers, 20x JD then showed up with the handball and jersey. Teams selected by 1/2s. 1s were yellow. 2s were red. 1s …
There is no such thing as too much handball. And, introducing F3 The Ocho.Read More »
So why is there a much needed leg day to this workout?? This is why: https://www.f3midlands.com/lake-murray-sc/ten-min-workout Thanks to Pothole’s Q dated 2/16/2018, every PAX of Depot had sever arm pain. 270 Merkins will do that to a person. But as we all know, no pain = no gain… Ha!! #respect Pothole!l Here’s the thang: Warm-ups: Side Straddle …
9 PAX made the decision this morning to #DoTheHardThing and turn back the option to remain in the grasp of the #Fartsack. When these men arrived in the #Gloom this morning, they found YHC looking for new ways to challenge the PAX of #TheCastle; an AO whose commitment to #GetBetter is as strong as you …
Temp : Freakin’ cold 18 degree Pledge of Allegiance Disclaimer Opening prayer SBOM : TTT IC – 17 The Thang : 4 pax grabbed blocks and headed towards blueberry hill and lined blocks up. No running was the plan and we did just that. Sally up Sally down merks facing down hill Flutter kicks IC …
It was cold, clear morning at Sandlot today but one where it seemed the temps kept some of our usuals away. Binary was on the Q and having that accountability helped to make sure he was there himself. The layers were plenty but the Q for today planned to have ample work that got blood …
YHC was given the word that this group liked to run so I decided to use my latest CAT Q workout to slow these flatbacks down a bit. 7 strong men defeated the fartsack and joined YHC to brave the 19 degree temps to get better. The cold weather made it difficult for YHC to …
13 men appeared in the 20 degree gloom. Two of them, YHC and Splinter, had the Dueling Q on this day. Work was done and done right. It was a workout to be proud of. Conditions: 20, dry and calm. THE THANG: From COT run Briarwood to Satchel Ford to the bus loop. Chaser: 10 …
Disclaimer Prayer 10 pax and 1 K9 started this morning and ended with 13 pax running somewhere. 5 CAT and Ambush Pax did their own NOMAD running. Good running men! All levels represented. Getting better together. Thank you gentlemen for coming out this frigid morning to challenge yourself and for the fellowship. The Route: 6.0 …
Weather – Clear and 23 degrees. With no wind, it actually was somewhat bearable…somewhat. This Friday brings us back to Riverland Hills where we get lights and cops. At least the cops did not watch for too long (if they did at all), but an ambulance did swing by…or at least slowed down to see …
YHC was excited to travel to F3Saluda to led the pax just getting a taste of what F3 does. When YHC signed up a week ago no one knew the Antarctic front was coming through. The pax showed up and showed out in 14 degrees windchill 9 degrees and snow and ice everywhere. Conditions: Colder …
Disclaimer Pledge of Allegiance Prayer A. Warmup – (15 reps each with burpees in between) 1. Through the Tunnel (1 burpee) 2. Windmill (2 burpees) 3. Side Straddle Hop (3 burpees) 4. Little Baby Arm Circles (15 Fwd, 15 Rev.) (4 burpees) 5. Overhead Clap (5 burpees) 6. Big Arm Circles (6 burpees) 7. Imperial …
Weather: 21 degrees Again – But Thankful for No Ice or Snow….. (see devo for clarification!) It seems as though every time YHC has had the Q lately there has been a two hour school delay! It was a pleasure to venture over to Detention again for a guest Q. Great group of men over …
YHC was pleased to see double digits in attendance this morning considering we were barely in double digits with the temperature! Great work guys! Disclaimer COP Warm up SSH X10IC 10 BURPEES OYO IMP WALKERS X10IC 8 BURPEES TTT X 10IC 6 BURPEES TEMPO SQUATS X10IC 4 BURPEES LBAC F&B 10IC 2 MORE BURPEES AS WE …
On yet another chilly morning, the hearty souls who beat the fartsack and made it to Turning Point were met with a promise – we won’t be cold for long. Once we started, I think that promise was kept. It was definitely a morning for budding bromances. Between marathon talk with “ButtSeco” and the budding …