60 Degrees of beautiful morning gloom! 12 PAX, including YHC, posted (after much unwarranted absence) in the Graveyard morning gloom with clear eyes and sound hearts; determined to not let the infamous Graveyard scare us. YHC, led the PAX though a cornucopia of dice rolls and “magic-math” to raise heartbeats and a little sweat, but …
“Dice of Discipline” Resurrected at the GraveyardRead More »
4 PAX arrived at #TheCastle to beat the rain and get better. YHC had the privilege of leading the PAX this morning and they did not disappoint. #TClaps to Beamer who introduced us to The Castle Cross last year on Good Friday. YHC added some additional fun in this modified Q. Conditions – 67 and …
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16 Just as you would not be able to condemn one of your own children to death and damnation, our Heavenly Father was also unable to condemn us. …
*****Posted on behalf of Icarus***** So YHC came to this Q thinking that we could run around a school with a block on our shoulders shoulder. YHC found out this was not going to work, so we improvised. Improvisation can be a beautiful thing; in this case it got the job done with some farts, fence hopping …
60 degrees and just about perfect day in the Gloom 10 pax gathered as YHC wanted to push the Pax and get those muscles ready for beach season. COP SSH x 20 TTT x10 Windmill x 20 LBAC x15 both ways Round 1: Start at end line 25 curls Run to first soccer goal Do …
6 pax gathered at the Roost Thursday morning for a taste of spring like temps. Thursday also served as a welcome back for Urkel. Glad we hugged it out prior to getting started. Here’s how it went down. Conditions: 60 and nice but not warm enough for Toe Tag who was still sporting the beanie …
YHC got a text yesterday from Caddyshack asking what today’s workout looked like. Of course I told him it’d be easy. A little later I wondered if he had Q’ed before, so asked if he’d like to lead part of the workout. It didn’t take him long to reply with some exercises he would do. The …
Always a privilege to lead at Thunder. We did this for 45 minutes: Conditions: Perfect The Thang Grab the Shovel Flag and plant it in the field COP : SSH 10 IC, 5 merkins, 5 squats oyo x3 Circuit 1: 10 Lateral Step-ups R/L, 20 Decline Merkins, Run to the field – do 10 Broad …
As we move into spring and the temperatures are on the rise, so was the pax count this morning. 22 pax (including 2 FNG’s: welcome Love Boat and Mister Mister) beat the fartsack and rolled into Depot for YHC’s 4 year anniversary Q. Thanks to each one of you for being there if I’ve known you for 4 …
After the P200 and then Caboose’s leg destruction from Tuesday the pax were all in agreement that the legs needed some sympathy this morning. YHC even received a twitter warning the night before from a pax who won’t be publicly humiliated here. But YHC agreed with Urkle that the focus should move to our fantastic …
The week after a #CSAUP event is always a weird week, and a little challenging to Q. You never know how the pax are feeling. You know their minds and bodies are tired and beaten, but the pax of F3 Lexington are NEVER defeated. You see the looks on their faces during those moments when you …
A long time ago in the gloom at a time I vaguely remember, I challenged the PAX of F3 Detention. We had a strong month attendance wise in February but we wanted more. I wanted more. I challenged them to show up consistently in droves for the month of March and promised breakfast if we …
The Grinder was up for this morning. After the P200 and much chatter about Brita and his running to some good jams, the pax asked him to bring whatever music he listened to while running. ICYMI, Brita crushed the P200. His last leg was epic. YHC cannot explain it, but you should have been there. …
Warm weather is finally hear. To celebrate, we danced in the parking lot. Not really but we did some loops with some good times along the way. Conditions: 62 and clear The Thang: We moseyed to the cantina for a Warm-up: LBAc 15x ic RLbAc 15x ic Over head claps 25x ic RtR 15x ic …
It’s peak jogging season, and since we’ve lost Pearl to the flatback tribe, Q’s run thin at the Region’s premier/only distance rucking AO. Time to bring in new blood (starting with Cross-Ruck on Friday) to share in the joy; but in the meantime, here’s what happened this week: M&W Welcome, Disclaimer, and BOM Monday “Route”: …
YHC was honored to have the first Smokehouse Q after several of the PAX returned from fielding an all-Smokehouse team at the P200. Running with these men was a wonderful experience. Being confined with them in a Van for 30 hours was…… an experience as well. Leading them in the Gloom is, as always, an …
Concrete block walls, topped with razor wire and broken glass, raced by the whitewashed cage as our driver downshifted into the corner throwing us, his cargo, hard against the wooden bench. Dented pickups and SUV’s jostled in both directions between clusters of locals all hemmed by the tight packed houses opening up only sporadically to …
6 Pax entered the gloom to discover a calm, 46 degree morning. The QIC exceeded his creativity with a fun workout that included music and an Easter egg hunt! COP: (All while listening to select songs of Temple of the Dog, AWOLNATION, and R.E.M.) SSH- IC/Plankjack- IC/Slow-fast Merkin x10/Monkey Humper- We rolled through this set …
YHC has been incorporating a good bit of Farmer Carry into his workouts lately and today was his opportunity to share the love with his home team PAX at The Hollow. So, we packed a lunch and hit the freeway for our workday commute. Weather: Breezy and 42 degrees Disclaimer Prayer Mosey around the big …
So, if a Dirty MacDuece is a series of three exercises of various muscle groups in rapid succession, 12 counts each; a “Down and Dirty MacDuece” is the same with all three exercises targeting the same muscle group. A real CrowdPleaser. Conditions: Overcast and cool with an even cooler breeze. Warm up at the COT …
Merkin Ladders and a Dirty MacDuece or Two (or Four)Read More »
When YHC signed up for the Q, being the first bootcamp after P200 wasn’t on my mind. With that in mind, YHC still wanted to bring a good workout while also being able to stretch out the legs. Did some good upper body work today and then some leg work to stretch them out. YHC …
8 pax gathered ‘round Ye Olde shovel flag this morning to make their daily downpainment. YHC had promised an FNG / Post P200 friendly workout, but sometimes these things look easier on paper than they turn out to be in reality. Oops! The Thang Mosey toward #DarkCorner Start the Rolling COP Windmill x 10 Hillbilly’s …
Weather: 50° and breezy The Thang: Intro, disclaimer, prayer Mosey around the parking lot and then COP SSH x 10 IC Imperial Walkers x 10 IC TTT x 10 IC Go and grab the bricks and then back to the parking lot Curls for the gurls x 20 IC Curl/Press x 20 IC Run to …
Conditions: 49 and airish Intro: I was going to originally title this workout 4X6 TRAIN, but after the complaints of gunfire from the locals, I felt that 21 Guns was more appropriate. 21 Pax showed up on this cool morning to try something different. We introduced the use of timbers into our workout but it …
YHC found out Monday morning he had the Q the next day. Planning the Q was easy, workout and bring men together to become a better unit. We are stronger men as a unit than we are by ourselves. F3 is good for lots of things, one of the best things is the fellowship. Bringing …
Fresh off the P200, YHC made his first visit to Surge this morning to pay a visit to one of Lexington’s new AO’s. Not sure if 6 months is still “new”, but for the purposes of this BB it will be. After many delays and schedule conflicts, the opportunity finally came around to lead this …
Conditions: 64, wet Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse Squats x 25 IC Captain Thors x 10 (1 BBS, 4 American Hammers = 1) ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular) The Thang Bataan Burpee March …
A few weeks back while discussing YHC handing off the Shovel Flag at CAT, Ken Doll asked me if I had any plans for today’s date. A quick peek at the calendar revealed nothing, and I replied as such. Ken Doll then informed me I would be Q’ing at Shawshank today. YHC didn’t think much …
13 Faithful gathered at #Brickpile for an old school, classic all-around. YHC had not q’d a workout in quite a while and while there may have been a little rust the pax were willing to push through and make it count. The plan for the day was to remain on campus and gain a little …
Being YHC’s 2nd Q ever, the detainees must have been in the mood for a surprise, and I hope they didn’t leave disappointed. The mumble chatter was strong as early as the 2nd lap around the parking lot, and it barely subsided the entire WO. The crowd pleaser (I hope) were the hydraulic squats …
Stairs, Hydraulic Squats, and Rings of Fire… oh my!Read More »
7 PAX posted to the Castle Gloom. The North Face awaited. Conditions: 42 degrees and very windy Disclaimer Warmup: 20 SSH IC 25 LBAC fwd and Bwd IC 20 mountain climbers IC 20 vertical mountain climbers IC The Thang: Each man gathered 2 bricks and a big block 15 sit-ups with bricks 20 more mountain …
7 pax who were not participating in the P200, decided to show up at CAT for a “ruck friendly” boot camp. Little did they know we would lift heavy stuff, carry heavy stuff, and move fast doing it. It was a little cool, the mumble chatter was strong, and work got done. Here’s what went …
2.33 Palmetto 200 runners and 2.67 others with FOMO written all over their faces posted for some speedwork at Stomp. Tclaps to the 2 Mediocre runners for posting for some post-CSAUP work. Great having Good Hands out there with us. He’ll be a regular leading up to the Carolina Reaper. It was also great meeting …
Work has really gotten in the way of me posting. I had 3 weeks straight of being on the road without posting. It was an even longer time since I got the opportunity to Q. So Thursday was the first open Q slot open so I picked it up. It just so happen to be …
With a majority of #theherd PAX participating in the P200 YHC was certain there would be a low turn out for this Saturday workout. YHC was right. It was just me, myself and I on a cloudy 54 degree morning. Working out alone stinks. There was a strong urge to go home and crawl back …
So for those that don’t know, Turnpike, in announcing my Q on the Twitter, posted a gif of Barney and Dora. Now the Dora is fair because my workouts are prone to the Dora, but the Barney was a bridge too far. Thus, the BARNEY workout The Thang Disclaimer COP SSH x20 IC IW x20 IC …
6 PAX fought the FS to attend Tutu’s Field of Dreams Q! Conditions: 32 Cold! Disclaimer and Prayer Slowsy back to the cars and head out on a road trip (See discussion below). To date, the PAX at F3 _Ambush has only taken one road trip and that was a mosey down to F3_CAT. Since …
Tutu – Field of Dreams Q – Turned into Epic Road TripRead More »
20 Pax for an out and back to Hwy 378 (or 21 minutes and turn around). Conditions: 48 with a feels-like in the upper 30’s – High Winds Circle up. Disclaimer. Safety reminder. count off – 19 pax at the start. Route: leave Crusade and head left on Hwy 6 toward Hwy 378. There and …
7 PAX from across the Iodine State fight the force of the fartsack at the SC Power Team 2018 Economic Development Review. Mumblechatter and “Bum”blechatter were strong thanks to the shrimp and grits and short-rib mac ‘n cheese sandwiches. Was an honor and a pleasure to lead these fine fellows in the Hilton Head gloom …
Hank Green “Dufresne” March 22,2018 Theme: Tribute to William T. Redfearn IV (Towns) Present: Bolt, Wojo, Skipper, Flight Risk, Sully Timber, Snookie, Cornwallis, Stats, Abacus Mayplant, Hope Solo, Neon, Mayhem, Sacagawea, Dufresne Pot Hole 17 total Disclaimer COP – Warm Up SSH X 12 IC Merkins X 12 OYO Wood Chopper X12 IC LB Arm …
7 PAX posted on a chilly morning in March. Work was done by all. Warm Up: 30xSSH 30xOAC 20xTTT The Thang: PAX mosied over to the football field and did the 4 corner suicides. Starting at the first corner of the end zone, pax completed 10 merkins, ran 100 yards to other end …
8 Pax posted in 38 degree conditions under clear skies. Numbers were obviously low because they knew who was Qing. 🙂 Don’t be scared fella’s! Start with a prayer: Christ behind me, Christ before me, Christ under my feet, Christ beside me, Christ over me, let all around me be Christ. With Christ in our …
6 PAX didn’t let cold temps keep them in the fartsack for the first Thursday spring morning. Always nice to hangout with the boyz at Hollow. While my home AO (Ambush) was working the abs at Waffle House, the 6 of us sculpted our upper bodies for the gun show later this summer. Good push …
YHC has been wanting to visit C.A.T for awhile and has not been able to “find the time” to get over there. What better way than to sign up to Q! YHC wanted to keep it P200 “friendly” so minimal strain and stress was put on the lower body. YHC can’t say the same about …
WEATHER Easy Breezy…well maybe just breezy YHC wanted to ensure I was motivated to get one more solid run in before the challenge that is the P200. Since the word “taper” has been very popular YHC wanted to ensure all pax had the option to taper to their desired level. I would post the 6.27 …
Twas a brisk mornin’ with a breeze in the air when Clan Ironyard breached the gates for a mini-convergence of sorts, and the Circle of Pain. The Laddys had demonstrated their abilities to hoist a glass the previous weekend for St. Paddys, but now needed to start thinkin’ barrel chests, not barrels of beer as …
After a pretty nasty thunderstorm, the skies cleared for 9 pax to get better at Graveyard this morning and stay dry. In full P200 taper mode for many of the pax we decided to focus on upper body today and save our legs for the weekend. It was great to join up with the Boneyard …
8 PAX emerged from the #Fartsack on this first morning of spring in search of a way to #GetBetter. With the storms clearing out and perfect conditions on tap, YHC came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. On this morning, it was YHC’s plan …
7 PAX claimed their first victory of the day by beating back the warmth of the fartsack and sounds of thunder storms. They dominated the Gloom with a Thunder of their own. They didn’t use excuses of “Tapering” or weather. They simply GOT. IT. DONE. Conditions: Soggy ground, dry skies …
Posted by Wee Wee on behalf of Nail Pop. BOM: Prayer by Nail Pop. Weather: Little muggy after some rain overnight. 12 PAX posted at Surge for a little upper body work since the P200 is right around the corner. Jog around the parking lot for a little warm up and headed back towards the …
321 Q Honeybun (Respect) , 6 foot under, Hoboken, Emmy, TriDelta, Finch, Siskel (Respect) The Pax wondered if this would be a leg friendly workout with the P200 rapidly approaching. No Stride Lite this morning because of the monsoon that stopped before our workout. Weather: 60 and wet Disclaimer, discussion of meaning of 321 for …
5 PAX woke up with the thunder, and then brought the thunder. What appeared to be just another boot camp became much more. Tales would be told, but who would believe them? Only those who were there will KNOW. Fartsackers tell no tales… Conditions: Warm and moist, like the atmosphere of the Thriller video, only …
After an early morning thunderstorm threatened to shut down this morning’s workout, we received the all-clear to commence with the beatdown as planned. I was excited to help Quisenberry celebrate his final bootcamp in his 30s. We all had a great time mumble chatting him up throughout the entire workout. Thankfully, he’s a good sport! …
With one week to go before some dumb little fun run YHC knew there was a possibility of slim numbers, but they weren’t anymore slim than has been the trend lately. There must be something in the water. YHC would be willing to bet his butt that whatever it is came from Montgomery Avenue sewer …
Cloudy and wet; perfect An equinox is the moment when the plane of Earth’s equator passes through the center of the Sun’s disk, which occurs twice each year, around 20 March and 23 September. In other words, it is the point in which the center of the visible sun is directly over the equator. On …
A combination of Q writer’s block and YHC thinking it was going to be a monsoon this AM resulted in a simple but effective oldie…the deck of cards. What we lacked in creativity and number of reps, we made up for in slow, intentional, and proper form. Uncle Ron would’ve been proud had he been …
9 pax got together and stayed together at GOAT this morning. It had been raining most of the night; luckily, the rains abated prior to our 0530 start time. Accordingly, the only wet we were dodging were the puddles on the ground. Because the P200 is in 3 days, today’s workout was designed to be …
F3 GOAT – Pre Palmetto 200 Edition: Tuesday, March 20Read More »
Conditions: Wet Pledge of Allegiance BOM Disclaimer COP Burpees X 5 OYO TTT X 20 IC SSH X 20 IC -BBSU X 25 LBAC 10F and 10B IC OHC X 20 IC IW X 20 IC American Hammers X 25 (2 count) Flutter kick h X 25 IC Burpees X 5 OYO The Thang Warm up …
It’s been a while my friends. YHC has had a string of busy days, sickness and just plan ole laziness. That being said, the WOW is back with a vengeance just in time for the P200. The P200 is an event many of us have completed quite a few times. That being said, there’s always …
7 PAX posted to #BATTLE aware that Dodgeball wasn’t going to be able to post which was a disappointment. That guy lays it down like no other and gives you plenty of reason to keep working harder. At that point YHC communicated with Splinter to see if he wanted 1st or 2nd? He wanted 2nd …
YHC knew immediately “Upper Body” was my responsibilityRead More »
An attempted Q hijacking Sunday evening couldn’t stop the men of The Bounty from getting a little faster this AM. Wisely, the P200 runners took it a little more easily than normal, except for Iron Mary. He busted it as always. Conditions: 55 degrees, slightly moist The Thang: Disclaimer BOM Warm up mosey around track …
Weather: Moist but no rain mid 50s 6 Pax did the harder thing despite the call of the fartsack. The pax denied the temptation of “TAPERING” since P200 was this weekend. Disclaimer Prayer The Route: 5mile route Left on N.Lake Left on 378/Hwy towards Ford Dealership Left on Chariot into Duffie (Adds1 mile with 2 …
The threat of Cantore couldn’t keep these three stubborn PAX in their fartsax this morning. We lucked out with a break in the rain, which meant no impromptu WOD in the Lex parking garage. Welcome, Disclaimer, and BOM The “Route”: https://www.strava.com/activities/1460607840 Prayer Requests: *Dear Diary *BarCrawl’s FIL Announcements: 03/23-24: P200. 03/30: Good Friday Crossruck – …
The threat of Cantore couldn’t keep these three stubborn PAX in their fartsax this morning. We lucked out with a break in the rain, which meant no impromptu WOD in the Lex parking garage. Welcome, Disclaimer, and BOM The “Route”: https://www.strava.com/activities/1460607840 Prayer Requests: *Dear Diary *BarCrawl’s FIL Announcements: 03/23-24: P200. 03/30: Good Friday …
Warm Up 1) Side Straddle Hops in cadence: 15 4) Empirial Walkers in cadence: 15 2) Wood Choppers in cadence: 15 5) Squat on your own: 15 3) Little Baby Arm Circles in cadence: 15 forward & 15 backward Groups of 3 people for entire workout 1st Base = at the Fountain Arms Legs Core …
Conditions: 43* 78% humidity Intro: It’s 7:00 & we have a lot of work to do so let’s get started! Disclaimer: I am not a professional. Modify as needed. Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward & reverse Merkins x 25 OYO The Thang: 4 Corners Starting …
Conditions: 50* and Clear Intro, Disclaimer and Prayer COP 20 SSH 20 TTT with behind the back claps 10 Merkins The Thang: The PAX of CAT were blessed with a rain free, crisp morning to get better. We took full advantage of this opportunity as everyone left better for having come. Although we are a …
With a majority of #theherd PAX training for the P200 Saturdays Jumanji numbers have been small. Today 4 responded to the call to get better on a cool, clear morning for YHC’s favorite workout. After disclaimer and opening prayer the PAX moseyed to the walking track for warm up of SSH, hip rotation then bear …
There was an F3Lexington call for each AO to signup to Q out at Cryptonite and Wee Wee and YHC signed up; however, we first signed up on the same Saturday as Dam to Dam Relay so we had to reschedule for today. We talked a few times before Saturday about our plans, but had the …
Earlier in the week YHC had to made a quick business trip to Jacksonville. I booked a hotel near the F3 AO there (Anthill) figuring I’d be able to post Tuesday morning. Things worked out as expected and I made it to bootcamp, joining a great group of guys. The Q did some preliminary exercises …
Chicken Wings n Things at The Hollow’s Saturday ConvergenceRead More »
8 pax ventured out of the fartsack this Friday morning to celebrate the beginning of March Madness! YHC being a Buffalo Alum, wanted to celebrate the biggest upset of the tournament (biggest upset at that time anyways), Buffalo over Arizona! COP: SSH x 15 IC TTT x 15 IC Little Baby Armcircles x 10 fwd, …
16 pax did the right thing and showed up to handball. 4 pax appeared at 0545 for some XL and some miles ahead of the P200. Conditions: Mid 50s; overcast, but dry The Thang: Color Rush: Blues vs. Oranges Game 1: Without the dribble: Blues 7 Oranges 5 Game 2: With the dribble: Blues 5 …
Another great turnout today for Ultimate at Snakepit, particularly with 5 2.0’s in attendance. The Pax were divided into 4 teams for a little round robin tournament style play, and while one team ended up being all young, tall, skinny people, YHC is sure none of that was planned. There were multiple highlights all around …
This was similar to the Lucky 13 Q I did on February 13th, but I modified it to 13 warm-up exercises and changed from merkins to burpees between them. Conditions: Clear and a chilly 31 deg. Crescent moon rising at the end of BC. The Thang: Disclaimer Pledge of Allegiance Prayer A. Warmup – (13 reps …
The AOs of Speedtrap and the Roost took to a reunion of sorts with a mini-convergence at the original Chapin F3 stomping grounds of Crooked Creek Park. 13 PAX overcame the warm confines of the fartsack to join in the reunion and get better. We’re in the middle of March and it’s still freakin’ freezing …
The Pax mustered for an Ides of March beatdown, Ancient Roman style. Togas and sandals were declined by general assent in deference to the 30 degree temperatures, but conditions were otherwise favorable for some hard work. After the disclaimer, the pax moseyed to the concession stand for a warm up: Burpees x 3 oyo …
12 pax chose to wake up and get better instead of laying in bed and staying the same. Mumblechatter didnt fartsack either. YHC pulled into the parking lot and saw a group of men ready to get it on. So we did. Weather: upper 20’s, slight wind Disclaimer and Prayer Here is how it went: …
Solid effort on a chilly March morning. 6.75 mile route: Leave SPC on Woodrow to Blossom Left on Blossom to Bonham Left on Bonham crossing Devine to Sweetbriar From Sweetbriar right on Heathwood Circle Heathwood crossing Devereaux to Cedarwood Cedarwood turns to Heatherwood Heatherwood crossing Trenholm to Bucanhan Bucanhan to Trenholm then left Down Trenholm …
8 Pax posted this am despite the cold and tapering for P200. Work was done and betterness was received. Strong Work Men! Conditions: Cold – 30 deg (26 windchill) The Thang: Disclaimer/BOM/Prayer Mozey through the parking lot and circle up in the back parking lot. SSH x 15 IC LBAC x 10 IC each way …
Ocho Cinco paid the boys of F3DET a visit a while ago so I decided to return the favor and try to bring some pain to the men at Jumanji. Here’s how it went: Weather: cold. can we stop this nonsense already. The Thang: Saw a bobbing headlight coming up the road so we ran …
This morning, YHC had the special privilege of meeting with a young man at Lake Murray Elementary School who has been identified as “at risk”. When you hear that term “at risk”, if you are like me, you may be thinking of a child who has a bad attitude, stays in trouble, struggles academically, and …
As March winds blow in, they bring about a time of celebration and change as today we celebrated our first anniversary as an AO and a changing of the guard as YHC transferred to shovel flag to Moist. The pax from our Mothership, The Hollow joined us today, and we appreciate them coming over for …
March winds bring a 1 year anniversary, and new AOQ to CATRead More »
Conditions: Low 30’s and chilly The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole …
Warmup SSHx20 TTTx20 Overhead arm Clapx20 Mosey over to the planters and do the following exercises. After each set run to the steps by the track and run back. 20xmerkins 20xsquats 20xBBSU 20xstep-ups 20xdips Rinse and Repeat until time was called. On the way back to the shovel flag, YHC thought it …
WEATHER: 32 with a slight breeze coming off an ice burg Disclaimer & opening prayer Mosey to the warm up area for some well warm up exercises. TTT x 10 IC Windshield Wipers x 10 IC Flutter Kicks x 10 IC Toy Solders x 10 IC LBC’s x 10 IC SSH x 10 IC American …
Thank you to Juice for tweeting out last night that I had the Q at Ambush. Totally had forgotten. So, thank you to Juice for reminding me. Really glad I got to make this trip to Ambush. Tight group and every second with Paper Jam is entertaining. Conditions: 34 degrees with a real feel of …
YHC is always blessed to lead these PAX and they always push themselves and push me to be better. Although YHC got a little tangled amidst the bootleg munmble chatter we managed to make it through 45 minutes of bootcamp without an altercation. Todays goal was to gas out. Fatigue. Destroy a muscle! Mission …
Conditions: Cool 30 degrees The Thang: After a late night substitution YHC had to come up with something at 5:15 this AM so we went running around the neighborhood with some excellent mumble chatter/news updates of the previous day. Off Campus up Adger to Cassina for warm ups 30 SSH 10 Merkins 25 Flutters …
Starting to expect at least 20+ every week guys! Great turnout! During our prayer time this week, we had some requests shared that were “suddenlys”. What I mean by that is life can change in an instant. This week, the life of my family was changed suddenly too. My Dad has been diagnosed with kidney …
Disclaimer: I’m not a professional, listen to your body, modify if necessary. Circle up for prayer. Prayer – Focus on servicemen and servicewomen of Lexington and Oak Grove Fire Dept and LMC ICU staff that cared for Larry during his illness Warm-up SSH 25 IC TTT 20 IC LBC 25 IC LBAC 10 IC forward …
YHC loves to visit Shawshank. These men don’t wake up at 4:45am for easy, so Iron Mary knew he had to come up with a good one to keep the PAX happy. These men came to work today! Good thing we packed lunch! Weather: 33 degrees and a little damp from the previous afternoon rain …
9 PAX came out in the frost to start Tuesday off right. The Thang: Warmup – Mosey around the circus. Circle up in the parking lot for some Imperial Walkers (x20) and Arm Circles (forward,backward,overhead x12). Mosey to the brick cage. One Cinder Block each. Walk with blocks Cusak style to long fence. Bears and …
When we say “all paces welcome,” we mean it. We had Pickle and Kukoc representing the 6.5 min/mile pace. Recall and Knozit represented the 8 min/mile pace. Candy Stripe and Meatball represented the high 8s pace. The rest of us were taking it easy at around a 10/min pace. The route had some built in …
8 PAX posted this early Monday morning to put the final touches on P200 training or just preparing for the upcoming challenges they will face. YHC was glad to have this time with these guys because some in attendance are participating on our over 40 P200 team! Proud of their commitment. Here’s the THANG! Conditions: …
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. Shout out to Beaches who joined us from Clemson, in town for work training – glad to have him show and WORK! Weather – a perfect 35 and …
16 Pax posted on a chilly morning at the mothership of F3Lexington, the same way YHC did on a Saturday in March 4 years ago. All got better. All 3 Fs were present. Strong Work Men! Conditions: 40s and drizzle The Thang: Disclaimer/BOM/Prayer Short mozey to the flag pole, circle up under the light: SSH …
Three brave souls posted at Sandlot for an all-50+ workout. (Young bucks in the Northeast must love extra jammy time on a cold morning?) Warmup: Mosey to Summit Fountain Arm Circles Carolina Drydocks Squats Lunges SSH Imperial Walkers Bend & Reach Mosey to Hot Tub Hill: Squats at the top x 25 Run to flagpole …
Conditions 34 degrees F and moist, a titty bit nipplier than it has been in recent weeks, but much better than our 13 degree days in January and nothing the stoic HIM of @f3Depot couldn’t handle (discomfort breeds growth). Warm Up After a quick disclaimer, the PAX were assembled in a semi-circle while YHC lead …
The frost was holding back a few strong soles from getting out of that fartsack but 7 of us got a little better this morning. One of which was making his first journey down this crazy rabbit hole called “F3”. Welcome “Dinghy”! Conditions: Cold and clear The Thang: We moseyed to the cantina for a …
5 pax were tested both mentally and physically today. Tonight is the official start of the NCAA Tournament but the real madness begins on Thursday. So YHC thought it may be fun to help the pax brush up on their March Madness facts. Shout out to basketball historian Tuber. A regular Bill Raftery. Who knew? …