29 of F3 Lexington’s finest honored YHC by coming out and celebrating 4 years of trying to get better. The plan (yes… there was a plan) was to go old school with some of YHC’s favorite Shawshank exercises, and cover a large portion of this sprawling AO. Mission accomplished. Conditions: Shawshank. No need for an …
Conditions: Cloudy and a balmy 70 degrees with a chance of rain. The Thang: No FNG’s Disclaimer Prayer Warmup – (15 reps each IC) Through the Tunnel, FE, clap in the back version Windmill, with a little twerk if desired Side Straddle Hop Campus Stroll A walk around the campus, down to the tennis courts, through …
Weather: 62 degrees The Thang: Mosey over to the outdoor gym for COP SSH x 10 IC LBAC x 10 IC f/r Imperial Walkers x 10 IC TTT x 10 IC Break up into three groups. All exercises done OYO and move to next station OYO. Station one: Pull-ups x 10 Station two: Tire flips …
A Little Bit of Bootcamp and a Little Bit of RunningRead More »
Conditions – 69 and very Humid, but the rain held off Disclaimer & Prayer COP SSH – 15 IC TTT – 15 IC Squats – 15 IC Overhead Arm Claps – 15 IC (Keep hands up through all exercises) Raise the Roof – 15 IC Front Arm Claps – 15 IC Cherryr Picker Head down …
8 pax gathered for a muggy 71 degree 60 minute SCOREPile workout. We got in some running (2.7 miles) and lots of exercises at the 15 pain stations throughout the Heathwood tour of neighborhood pax. Joined at 1 location by Pinky (Rivet’s pre-teen daughter). She complained a lot less than the the adult males! We …
Conditions: Cloudy skies but thankfully no rain. A balmy 72 degrees. This workout was popular at Boneyard and The Stand, so YHC took it on the road again to SnakePit. Since I was originally scheduled to do this Q during Earth Week, I kept the trash pickup in the program. (It was another reason to walk …
11 Pax posted at The Castle for TOY’s upper body beat down. Weather – a perfect 74 degrees, clear, calm and damp. F3 Disclaimer Warm Up: SSH x 40 RRR x 20 10 Merkins (OYO) LBAC Forward x 20 10 Merkins (OYO) LBAC Reverse x 15 10 Merkins (OYO) Imperial Walkers x 20 The PAX …
Conditions: 66 degrees and clear 21 pax showed up in the gloom for some running and hills. Carb loading was the key with a short break after 40 mins. If you were able to keep down the most perfect sugar and dough concoction ever invented, the final hill and sprint to the finish were a …
Conditions: It was a very wet and muggy Thursday morning as 14 PAX came out to play a little F3 Baseball in the 70 degree, 150% humidity. Warmup: 4 corner warmup: Start at corner of Fair and Rectory: 10 SSH IC Run to corner of Fair and Chestnut: 20 Merkins OYO Backpedal half way down …
YHC had a tough time planning this one due to the weather being unpredictable with rain or no rain. So ended up planning workout that could easily be modified to add some running or just stay under cover. With that in mind, YHC wanted to make sure we got the heart rate going without running …
I was an soggy and surprisingly quiet return to Shawshank as the Q. Many text, Twitter messages and encouragement brought me back and for that I truly appreciate!! The accountability of this great group of men is what makes it special, along with being anchored by HIM!! We did have a late arriving FNG, welcome Shirley Temple. It was …
To celebrate 4 years of F3, YHC brought it back to where it all began – The Graveyard. Meant a lot to me this morning to share this day with my brothers of Graveyard – especially those that were here at the beginning. The OG’s (Bulldog, GoodHands, Hopper, House & Spackle). What made it even …
12 Pax Celebrate 4 Years of the Good Life with YHCRead More »
The Thang Disclaimer Warmup Lap around the Detention parking lot 20 SSH IC 20 Imperial Walkers IC 20 TTT IC 20 Hand-release Merkins 15 Tricep dips 15 Derkins 14 Tricep dips 14 Inclined Merkins 13 Tricep dips 13 LBC’s 12 Tricep dips 12 Derkins 11 Tricep dips 11 Inclined Merkins 10 Tricep dips 10 LBCs …
Hopefully Heist got his moneys worth today. The old man wondered whether YHC was “even capable of putting together a really tough workout?” According to Bookworm, “that really sucked”, a fine compliment if there ever was one! Conditions at Legion: The Gloom was thick! Thang: C.O.P outside AO entrance for: 3 SSH/2 Burpees. 5 rounds …
18 Pax post to Turning Point for a Merkin and Block Beatdown. Mumble Chatter was high until the work got tough, then it got quieter, except for the sound of sucking wind. The Pax put in maximum effort and pushed each other to get better. At the COT the AOQ responisbilities were passed from Conseco …
11 Men entered the Hammer Gloom this morning, ready to be challenged, ready to get better. The rain held off, but the PAX still ended up soaked. This is what happened… Conditions: 69 degrees and humid. The Thang: 20 Burpee warmup. Fast Mosey to Trenholm Park field via Bethel Church Rd.. Low plank while waiting on …
Give YHC a hill and the number 11, you get a snotwoggler. The thick air didn’t help things for the 14 pax that posted at Detention this AM. We welcomed an FNG to the F3LexSC gloom and welcomed back Wingback from his F3 paternity leave. Kotters! It was a non-stop smoker that left a mark …
7 pax pulled themselves out of the fart sack to test themselves against the mythological beast that shows it’s head not quite often enough. Though there were forecasts of rain, the only moisture was covering the pax after 45 minutes of AMRAP is 150% humidity. The Thang: Windmills x 10 IC IW x 10 IC …
Q: Ebert Conditions: 72 and Humid Disclaimer: Ebert BOM: Ebert Pledge of Allegiance The Thang Warm-up Move to the basketball court 10 SSH IC 10 Burpees 10 Toppling Windmills IC 10 Through the Tunnel IC 10 Imperial Walkers IC 10 Mountain Climbers IC 10 Michael Phelps IC Tabata First, YHC made the PAX go get blocks to be used during …
Its sad to say that this was YHC’s first trip to Tomahawk. This place is perfect for a BC. Plenty of hills, stairs, tires, fields. You name its here. There is also a great group of men out there. Look forward to coming back soon. YHC brought some of his home AO favorites out this …
The Thang: Mosey to blockpile, grab a block, head to RBHS stadium… on the way YHC inquired about the gate to the stadium and Chum says “Oh you need a key for that!”.. and I said nah… really??? You’re kidding… and then he said “Ok we will see when we get there!” After that I …
9 PAX come to boneyard for a super EASY stroll to RBHS stadium and backRead More »
The bed was calling our names this morning but we made it out for a few “Rounds of Fun” and got to know our neighbors. Conditions: Muggy and clear The Thang: We moseyed to the canteen for a little warm up: TTT 15x ic Windmill 15x ic LBAc 15x ic RLBAC 15x ic Raise the …
Conditions: Muggy Tha Thang: Mosey to Queens Way out to Old Woodlands down to Saye Cut to Galloway to Christie to Byron left on Shelly to Coachmaker left on Rockwood right on Knollwood right on Veterans right on Britton to Burnside back to veterans then right to wormwood to Galloway to Old knight BOM
8 Pax were warned the night before the heat was coming. And so it was and forever shall be known…Painstorm XXV! Conditions: 70 deg and partly cloudy The Thang: Disclaimer Warmup SSH x 20 IC MC x 20 IC OHAC x 20 IC IW x 20 IC TTT x 15 IC The Main Event – …
CornDog had to scrape the bottom of the barrel for Guest Q’s, but YHC was honored to be invited back to lead 5 other Pax. YHC had helped with the launch of this darkest, longest and hardest of weekday AO’s and had been a regular pax for a while. Oh, the memories. Conditions: Cool, a …
Please plan to join us for an end of school year Boot Camp celebration for FiA, F3 and our 2.0’s to kick off summer the way we do it best. It is the most fun BC of the year. The fun starts at 7:00am at the Lexington High School track.
Conditions – Perfect The Thang: SSH Mosey to parking lot entrance Partner up for a stroll around the school Partner 1 – completes exercise while Partner 2 runs Partner 1 – sprints to catch Partner 2 Partner 2 – completes the exercise while Partner 1 runs Partner 2 – sprints to catch Partner 1 …
Wednesday at Scramble, 5 to 6 miles on tap here’s what we did: Left on Forest, Right on Trenholm, Right on Spring Lake, Right on Spring Lake Circle, Right on Shorebrook, Right on Eastshore, Right on Lake Shore, Right on Forest. Announcements: Bull Convergence on May 28th Scramble Runvergence on June 1 Take 5 minutes …
9 PAX emerged from the #Fartsack on this tropical morning in search of a way to #GetBetter. With Hump Day on the horizon, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all on the pavement of the streets of Kings …
McNugget and Eldrick went with a Co Q instead of a dueling Q. It was decided we would work together to push the rock. Nothing like a Tiger and a Gamecock working in completely harmony. Work was done. Conditions: Hot and humid The Thang: Grab blocks and get ready for a block party around Forest Acres. …
So 17 PAX decided to get out of bed…really early in the morning…ignore the humidity, and see what the hell the “Thunderclap 5000” was. It was awesome. It was epic. There was a lot of complaining. A lot of farting. And in the end, everyone’s arms were smoked. You’ll thank me during the summer when …
Temps 75 and humid Disclaimer Prayer COP Mosey to the block pile and pick a winner SSH 15 IC Imperial Walkers 15 IC Hamstring Stretch 15 IC 10 Yards High Knees return to start with butt kicks and repeat 100 Yards 50% sprint / 100 Yards 75% sprint Let the fun begin 300 yard …
YHC was excited to visit the Boneyard Pax today since it had been several months since his last visit. This morning’s workout consisted of 8 pain stations of goodness for the enjoyment of said pax. On minute warning, circle up, intro, disclaimer, search for fng, BOM, then Hi Ho Hi Ho it’s off to work …
15 pax showed up and showed out. Great to hove a larger group. Conditions: Nice and Sweaty Disclaimer and Prayer Mosey to the Practice Field COP SSH x 15IC TTT x15IC Imperial Walkers x 15IC LBAC’s x 15 IC both ways Windmills x 15IC Mosey to track The Thang Bradley Hero WO. 100 meter sprint, …
Some days just have that “it” when you show up to BC. With the group of men in F3 Lexington, all it takes is something new, to get the pax going. Today, the Arena shovel flag made its long awaited debut. The shovel flag is something we don’t take lightly. It represents something bigger than …
The Shovel Flag makes its debut, and so does a new workoutRead More »
Another beautiful with the brothers of Ambush. YHC per usual pull this work out from his sleeve, and he was wearing a sleeveless shirt. After taking a two week hiatus between traveling for work and having an pneumonia, it was time to get back in the grind. Conditions: 75 and as Snoop Dogg would say “Sticky …
When the Nantan makes the call to the bullpen you’ve got to step up! YHC did his best to fill in for Ranger this morning at The Stand while he was away on business. I’ve been wanting to come visit for a while and was happy to take the Q this morning in the Nantan’s …
Inspired by the workouts of the Gauntlet, YHC decided to make a few guest Q appearances at AOs all over Lexington in the weeks following. Shawshank would be lucky number one and draw the first spot. I didn’t have huge plans so I got bold and went without a weinke to see how it would …
Conditions: 70’s and HUMID 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 we …
As we welcomed Lexington PAX to The Mission, Bookworm and Serena sought to keep the intensity high…so even resting wasn’t really resting (see Tabata below). Bookworm has showed incredible progress, developing both his leadership and fitness through F3. His weight loss has been nothing short of remarkable, clearly making him more flexible and able to …
Conditions: Muggy and 69 Into: 22 Men came out on a very muggy May morning to push themselves in the Circuit of Men! Disclaimer: Not an expert but I do like to think at times I can be like Stats and Mayhem. Grab Blocks Warmup: SSH IC X 17 TTT IC X 10 LBC OYO …
16 Pax posted this am for the May version of the PT Test. Feeling like summer already. Work was done and betterness was received. Strong Work Men! Conditions: Low 70s and sweaty 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 …
8 pax gathered in the warm and muggy gloom to #getbetter. YHC planned for a nice and easy workout focused on keeping a good heart rate going. Short mosey for a little warm-up – SSH x 35 then a short mosey to the new porta-potty for a sequence of 5 burpees (OYO), 5 8-count merkins …
Four pax posted at Sandlot to settle into the pain of 2018’s first humid workout. Warmup: Arm Circles Imperial Walkers Squats Merkins LBC Flutter Kicks Bend & Reach SSH Burpees Mosey to Hot Tub Hill for the THANG: Round One 10 Merkins at the top 20 Merkins at the flagpole 30 Merkins at the turn …
Weather: 63 and beautiful The Thang: This was a thing of beauty. After the one minute warning, Potluck asked each of the PAX their favorite exercise. He incorporated every one of those exercises into his “Potluck Beatdown”. Strong work by all the PAX. Disclaimer & Prayer Mosey lap around parking lot COP SSH x 20 …
Weather: 72 ° The Thang: Intro, Disclaimer, Prayer, Count Off South on Lake Drive, R on Gibson, L on Hendrix, L on Barr, L on Satcher, follow Pond View Loop, R on Pond View, Stay on Cladius (cross Gibson), R on Roberts, L on Chuch, End at Shovel Flag. Circle up, count off, COT Announcements: …
YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts. They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between. That being said, this morning was YHC’s return to the gloom after a ~3 week injury …
Conditions: Muggy Tha Thang: The Mother of Martha Death Loop beckoned on a blanketish Monday. First post in weeks for YHC, and I chose that?! To quote Gary Robbins (Barkley Marathons studmeister), “I do really stupid things, and I do them with stunning regularity”. Well, nobody died. So there’s that. Mosey to OW, down …
YHC had the Q at The Bounty this morning and wanted to do a little something different. Instead of running intervals followed by rest, I thought it would be fun to see if we could string some intervals together with slow jogging between. It wasn’t easy, but when is speedwork ever easy? Pretty sure we …
37 pax gathered on a beautiful Saturday morning to celebrate the 3 year anniversary of the Roost. It just so happened that it was convergence time so our brothers across the Lake Murray region joined us for the festivities. The Roost regulars decided to bring back a previous convergence team relay workout with some minor …
Conditions: 58* 95% humidity Disclaimer: I am not a professional. Anything I call is merely a suggestion. Modify as needed. 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: two rows of cones set up @25 …
8 or 9 pax braved the weather ( a lovely 71 with no clouds) for a blast from the past Out and Back route down and then up, up, up Kilbourne Hill with runs from 2 (YHC) – 4,2 miles. Feels good to be back with the Amble pax after a 3-4 month stint on …
It’s been a while since YHC Q’d a workout. YHC’s recent successes have given him the confidence to lead the TP PAX once again. YHC was happy to see the men, along with a few young men, show up for the Tour de TP. Weather was perfect. Low to mid 60s. Disclaimer and Prayer The …
Weather: 64 degrees & clear The Thang: Intro, Disclaimer, Prayer Spackle couldn’t figure out how to tie his fancy shoes, so he was given assistance in doing so. Several pax actually requested a run to the dam, and since Shake & Bake is running the dam as part of his 100k race tomorrow, we ran …
Three PAX show up on this beautiful Mother’s Day morning with the hopes of getting better. YHC arrived to find a basically empty parking lot as no one showed for SL. Although, Ebert was putting in some early work by doing some farmers carries with bells around the parking lot. YHC should have joined since …
YHC received a message from Hollow AOQ Iron Mary about leading this Saturday since F3 Lexington converged at the F3 3rd F 5k in support of LLS, Mac, and Shake-n-Bake last Saturday and YHC wasn’t able to complete the Q last week. YHC accepted and was glad to be able to lead the men of The Hollow this …
Weather – 65 Disclaimer Countarama Prayer 6 PAX hit the gloom to crush an out and back to Target. Announcments: The Mission 100K Prayer Devo: God has got it! Be obedient to Him and let Him win the battle!
The night before YHC told everyone to bring a headlamp. It was time to explore new territory at Ambush. 13 PAX did just that. The only thing that was missing was a monkey named Boots and a singing map. Lucky we didn’t run into Swiper. After the 9 SL PAX made it back the 1 …
Before the workout, Billy GOAT was held where a very important discussion occurred on our inner struggles and difficulties we have with talking with someone before those said struggles become too overwhelming to talk about. That’s where we all agreed that we as brothers need to rely on each other when these situations arise. …
18 Pax posted at TurningPoint. Some expected the 10 reps of less workout from Surge, but that was not the plan. The workout gave every pax the opportunity to accelerate their fitness, and all the pax were up to the task. Another great morning at TP. Conditions: Beautiful 63 The Thang: Disclaimer/BOM/Prayer Mozey around to …
YHC is still feeling the effects of a CSAUP workout from Ponzi last week, so running was not an option with a back injury. Instead, let’s just do a core workout that should be really easy on the back, right? Thanks for the prayers and encouragement, not to mention the mumblechatter, my dear brothers of …
Conditions Conditions are perfect….there’s nothing good on TV…..conditions are perfect, it’s business time. Circle Up, Disclaimer, Warm Up SSH x 15 IC IW x 15 IC TTT x 15 IC Calf Raises x 10 IC Windmills x 15 IC The Thang (Part 1 – Appetizer) After a brief warm up the #menofdepot counted off by …
There is always some anticipation getting back to the ‘Shank as these dudes are 100% beasts. So, YHC knew he had to bring something with some sustenance to make sure the Shank Pax went home feeling like they worked out. But who knew the mumblechatter from Notebook was going to be what it was. And, …
9 pax (with 1 FNG- Stitch) posted on Thursday at The Roost to help celebrate the 40th birthday of YHC. After Money Penny’s rap party beat down on Tuesday, YHC decided to keep the party going on this morning. There wasn’t any cake or even presents, but instead a little sweat, a lot of hard …
As YHC arrived for SL he noticed a Sad Clown shooting basketball by himself in front of his headlights at our basketball court. Odd yes but I’ve seen odder. Surely he’ll be gone by the time we come back from SL. Wrong he stayed through SL and BC. Tried to recruit him but no dice …
Over the last few days YHC struggled with what to put together for Smokehouse. No one thing seemed fun so mashing a lot of things together seemed appropriate. YHC then let his mind wander and AMRAP seemed like a good idea. And from there combining some of the challenges from Gauntlet week seemed like something …
16 Pax post to Detention for a surprise Blockless workout. Welcome to FNG – Moana! Some pre-workout mumble chatter about block work motivated YHC to go Blockless. It was hard but YHC worked through an audible. Great effort and work was put in by the Pax with lots of enthusiasm for the Merkins and the …
Weather: 62° The Thang: Grab the Sandbag Baby and slowsy over to the bottom of the press box for COP SSH x 10 IC LBAC x 10 IC f/r OH Claps x 10 IC LBAC x 10 IC r/f TTT x 10 IC One pax grabs the Sandbag Baby and does 10 squats at the …
12 PAX showed up at Graveyard this morning and Good Hands took them somewhere they had never been before, the RBHS Baseball field. Shhhhh…Don’t tell. We left everything as we found it and no lines were messed up or even stepped on. I believe Spackle stuck around to drag the infield afterwards too. Hard to believe that …
Warm-Up 20x SSH 20x LAC 15x IMW Each Pax retrieved a block and went to the planters The Thang “Dirty Dozen” 12x Curls 12x Bent Over Row 12x Squats 12x American Swings 12x Squats 12x Bench Press 12x BBS 12x Dips 12x Box Jumps 12x Over Head Press 12x Russian Twist 12x Flutter Kicks COT …
It was a hot, muggy morning. Sweat angel weather. Perfect for the best boot camp in Columbia. We circled up for COP SSH×20 IC Through the tunnel×20 IC Merkins×10 4-count IC LBCs×20 OYO Run up to next intersection. While we wait for Moneyball to get there LBACs×30 forwards IC LBACs×30 backwards IC SSH×20 IC Windmill×20 …
Great crowd this AM at Stride as 16 men (and a dog) took on the Railroad to Freedom Route. Tclaps to Paper Jam for once again running 12+ to and from his house and Lego for running 6 extra after Stride. Lots of iron sharpening and getting better. Conditions: 58 degrees The Thang: Disclaimer Count …
Conditions: Clear skies with a meteor passing overhead. A pleasant 62 degrees. To try to avert a defection to SnakePit for the Nantan’s Q, YHC searched the archives and found a 2015 Ranger workout that worked at this AO with some slight modifications. All PAX enjoyed the merkins and now we’re ready for the Nantan’s visit next …
Four PAX joined the Injured Hand Workout. The workout was designed to avoid using the palm of the left hand, so all lower body and core. WARM UP: Side Straddle hop (20), Arm circles forward (20), Arm Circles backward (20). THE THANG: Slow jog to Indian Mound, stopping at each curb to do a series …
8 pax descended upon The Roost this morning anxious to learn more about the lyrical stylings of Mase, Biggie, Tupac, Jermaine Dupri, Ice Cube and more. Fire Daddy had visions of YHC as a scrawny high schooler blaring Mase from his beat up Chevy pickup on those very grounds back in the mid 90’s. Hey, …
YHC showed up at 5:01 so our AOQ was “happy” enough to lead our group in the COP, I also gave a disclaimer that there could possible be some sneezing and poots. I planned this workout when I was in much better shape but since the P200 I haven’t been making the greatest decisions as …
12 Pax posted on a Chamber of Commerce kinda day at Surge. Since it was YHC first post at Surge, he knew he had to bring his best. Its not often that you have a workout where the former Nantan gives his disapproval, but YHC took it as a compliment. The Pax of Surge were …
The call came out for a Q, and YHC was requested to his own delight, so we set out to do some serious work and try to bring some pain while working with another brother. It was simple, kept all the PAX together, and pretty fun, YHC thought! Weather: 61* COT // Disclaimer // Prayer …
12 Pax post to Snakepit for a Merkin & Block workout. None were surprised given YHCs reputation for both in the workouts. Great push and effort by all to get better and encourage each other WEather, 60s and clear The Thang, Mosey to the Field SSH x 20 IC TTT x 20 IC IW x …
Because nowadays I relate more to Old Fat Vince than Young L.A. Vince… So, today YHC did something that I have put off for one reason or another and that is Q’ing at the AO where I started F3. That being said, I left today with a quiet sense of accomplishment. I assume most PAX …
YHC was called up last week with a Q spot that needed to be filled. With the AO growth LEX has had, YHC has been visiting spots that are closer to home. It was good to get back to where is all started. Who wouldn’t miss the turf and pellet paradise? With that in mind, …
YHC has been looking forward to this workout for some time now. Any time the AOQ calls you out to Q, a compliment has been had. The pax did not disappoint in the work or mumblechatter department. Thanks for having me. Weather: Perfect 60 degrees Prayer Because YHC made a gentlemen’s bet with Moist on the …
We now know how many blocks The Arena has: 16. We needed one more as 17 strong posted this AM for their dose of the Daily Red Pill. Here’s what we did: Conditions: 60 degrees The Thang: Disclaimer BOM Warm up mosey SSH x 10 IC TTT x 10 IC Hillbillies x 10 IC Grab …
7 PAX braved the beautiful weather on Monday morning for an anti-dam run. Take a left onto North Lake, go down to Old Cherokee, take a right, go over the ditch/creek type thing of flowing water, take an immediate right into Berkshire, run to the end of the road, turn around and go back to …
It was a good day for Jumanji. We welcomed back Dinghy and Huggies and introduced Policy to his first Bootcamp…”WhatWhat”. The work was strong and in the end we defiantly had a taste of some Awesome Sauce..but that could have been dirt but it was darn good. The thang: For our warm-up we moseyed to …
It was a beautiful morning to be out in the gloom, and the seven scorians who resisted the fartsack gave great effort, and hopefully got better. YHC has been on the DL for a while, so this was the first full Q in quite some time. I believe I will be feeling it for a …
Saturday, May 12, 2018 the men of F3 have the opportunity to serve four true Survivors as #SpeedForNeed allows these heroes to compete and complete the Get In The Pink 5k. TRACK COMMANDERS: Sandra, Carol, Beth & Laurin. We have the opportunity not only to serve these women but to also complete the mission of …
In The Shadow of True Survivors with Speed For Need:Read More »
14 pax posted for some Friday Betterness. YHC was struggling to decide on a Route, since Monday was the Dam, Wednesday was Whiteford, and YHC would rather run the Reaper on a Friday than Mt Regal. So we ran a little of this and that… here and there and encouraged one another as we passed …
YHC really enjoyed the Army Physical Fitness Test (APFT) earlier in January. Time for Round 2 Conditions: Perfect for the APFT The Thang: Partner up to complete 1st two exercises. Merkins: Max amount in 2 Minutes. Partner counts. Flip Flop. BB Sit-Ups: Max amount in 2 Minutes. Partner holds feet and counts. Flip Flop. Complete 2 …
All aboard! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX prepare yourselves for the CSAUP to end all CSAUPs as we proudly present to you the second annual F3 Crazy Train. F3 Midlands has a lot to offer its PAX, from bootcamps to …
YHC was privileged to lead the PAX for a VQ in a leg beat-down day, complete with some tree-hugging PLUS an appearance from Kelly (the telephone pole chunk with handles) in homage to my bro Postal’s introduction to her a few months back. Minus an appearance from our AoQ…something about recovering from a gauntlet. Mumblechatter …
Mac was hosting the 2nd Annual 3rd F 5K to benefit The Leukemia and Lymphoma Soceity so nearly all the AO’s in Lexington were closed to support Mac in this very worthy cause. Since Boneyard is a non-running AO, it remained open and some pax still wanted to get a workout in. In fact, 17 …
9 pax used the force to exit the fartsack this morning to #getbetter. YHC was never really a big Star Wars fan, but that won’t stop me from appreciating May the 4th with some Imperial Walkers. Disclaimer COP: Imperial Walkers x 20 IC SSH x 20 IC Little Baby Arm Circles x 10 fwd x …
Posted by Wee Wee on behalf of Drysdale: As this was my VQ. Anxious, YHC posted 30 minutes ahead of stride lite for set up as he didn’t want to disappoint the founders of the AO and planned aggressively building the Q around his strengths. Here’s how it went. Conditions: 64. Clear. Stiff breeze. Welcome Disclaimer …
There was a spot open on the Q sheet for a few weeks after the Doctor had officially cleard YHC to run again. So naturally YHC took that spot, looking to make a triumphant return to running at the rooster. While the Dr. cleared me to return to full body weight running, the physical therapists …
Sixteen gentlemen, a new #Scramble record we were told, gathered under the glowing 32 Degrees sign (it was really about 65 degrees) in Trenholm Plaza for the customary #Fat&FlastFriday prelude to #Coffeeteria. And, as such, the pax made quick work of the Gregg Park double loop route so that we could all… yes, ALL… take …
YHC led the Woodshed Pax to a meet-up with 3 Legion brothers for our monthly convergence. Everyone had a good time and enjoyed some good fellowship. Conditions: The conditions could not have been better. 55 and clear. The Thang: Warm-up: Applesauce (aka Indian) Run from the AO to the top of Indian Mound. The workout: …
13 pax emerged from the fartsack for their DRP. YHC just hoped he could oblige with something beneficial for all. Yes, there were some ski jumps (side to sides) for about a minute. Most of the mumble chatter came during this time. Weather: Great. The Thang: 5 burpees OYO. A lap around Ila with stops …
Beautiful morning to get after it again at The Hollow. Eighteen (18) faithful took their DRP to join YHC and celebrate. It’s been a great 3 years for me and I have F3 Lexington to thank for it. I’ve grown stronger physically for sure, but most importantly I’ve become a better person, friend, brother, father, …
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …