Weather: 76 degrees, humid It’s hard to believe I have been a part of F3 for four years now – just wish F3 had been around when I was in my 30’s. Welcome to F3 Nick who has relocated to Lexington (and has already run on a 9 man P200 team). The Thang: Intro, Disclaimer, …
Weather: Hot and Humid… and the expected rain held off just for us! YHC was very excited to finally Q at Ambush. 9 Pax took on the challenge to get better… and fun was had by all (I think). Overheard from Pax “This is stupid” Disclaimer/Prayer The Thang: Circle up at SF for an abbreviated COP. SSH – …
My run through the west side AO’s continued today with the circuit beep test at The Surge. I guess I should be checking attendance totals at the AO’s as The Surge represented with 20 pax! It was great seeing that many guys out there this morning sweating with me. I have run some version of …
A wave of 20 pax surged through the latest circuit workout routineRead More »
It was another great morning at The Hollow! 21 PAX did the harder thing and got better as a result. YHC dialed up a new favorite from a recent Wayward Son VQ and put a little spin on it. Corner Strike is no joke and the men of The Hollow got busy squaring this one …
POTUS allows Boneyard PACs to Play with toys Boneyard Back Blast—July 28, 2018 0600AM Location: River Bluff High School Weather: 78 degrees Recap: POTUS led the group through a toy box extravaganza. He performed multiple exercises with various reps including coupons COT Disclaimer: No professionals here, so modify if you have to, do not injure …
Weather: 75 degrees, slightly humid Prayer & Disclaimer COP: SSHx15 TTTx15 Imp. Walkers x15 Windmillsx15 After getting back from a great vacation YHC picked up the Q to make sure he didn’t take more time off than needed. YHC and his M saw the British Open at Carnoustie as well as the Old Course at St. Andrews. YHC wanted …
Conditions: 71 and Muggy Intro Dufresne decided to go boating instead of Q’ing, so here I am. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 15 IC Merkins X 10 OYO BBSUs X 10 OYO The Thang The 12 Days of Christmas 12 cones lined up approximately …
So it’s been a while since we’ve run the Goat Hill Gauntlet and no time like the present to get reacquainted. Additionally, I don’t think we’ve ever published a Backblast from the Gauntlet. The Tomahawk boys made several rounds and there was very little complaining or mumblechatter. Hey, where’s Grout? Conditions: 73 with 110% humidity …
Wow – been away from Depot way too long. What a great group of men showed up today – 21 in all – for the Return of Queenie. It was a cool 74 degrees and 97% humidity. The Meter Maid inspired – OK the Meter Maid copied workout took its toll on a few men …
Tclaps to Site Q Cheers. He’s done such a good job of keeping the Q sheet full at The Shank that YHC hasn’t had a chance to lead these men. Glad to be back at The Shank and glad to have the opportunity to lead again. Conditions: 73 degrees, 100% humidity The Thang: Disclaimer BOM …
17 PAX posted in the gloom this morning for a preview of the Iron Pax challenge that F3Greenwood is hosting. If you want more information check out @F3IronPax on twitter or go to f3greenwood.com. Anyway- they gave a preview into what the August challenge will look like, so YHC implemented that into the workout today. …
7 on hand for some serious cinder block work (blocks were primed by overnight rains) with some good old fashioned cardio mixed in. YHC being accustomed to 45 minute workouts was a bit concerned at what happens in minutes 46-60 and with good reason – pain. Conditions 78 degrees, 95% humidity, swamp conditions, slight intermittent …
Q Ebert Conditions 73 and Humid Disclaimer Ebert Pledge of Allegiance BOM Ebert The Thang Warm-up None, just work The Meat Grinder 10 Movements at each station, then move on. Increase by 1 each lap. Battle Rope Tire Flips Sled Pull Kettlebell Swings w/ Block Burpees Bear Crawl Up, Big Boys, Bear Crawl Down Lap …
7 (almost 8, save for #Elvis) PAX at the Icehouse Amphitheater today for the “Northwood Ruck.” #CrowdPleaser in reverse. Welcome, Disclaimer, and BOM Weather: 70 and damp. The Thang: https://www.strava.com/activities/1737460944 Prayer Requests: *Drisocket *For the will of Christ to be fulfilled in our marriages Moleskine: *Been a few weeks since I’d Wandered and …
The a few of the intrepid Pax of Crypt came out to brave the sticky, thick, yucky gloom and endure the modified MARSOC workout that YHC affectionately refers to as the Constant Motion Workout. In this workout we incorporate the MARSOC short card with 100 yard dash between each set. Resting position is the high …
When: 07/30/18 QIC: Voltron The PAX: Pearl, Wilbur, Joust, B&E, Voltron Weather: 72 degrees & very humid The Thang: Intro, Disclaimer, Prayer The BRR is coming, so we needed hill work. Off we went to Whiteford and climbed the hill to Hwy 378. Small group but high quality! COT & BOM Prayer Requests Unspoken requests. …
The trio of Hoist, Iron Mary, and YHC ran around the LHS track this AM. While the 1stF was strong, the 2ndF was stronger. Enjoyed being back in the gloom with these fine men after a week of being DownRange. Always looking for new ideas, YHC stole this speed workout from a pax somewhere in …
2 Pax posted for a KB Beatdown. The Thang: Warm up lap around the circus SSH, IW’s, Squats, Merkins, BBSU’s all x 20 & OYO KB Revolutions: Halos, Slingshots, Around the Worlds, Fig. 8’s & Hunchbacks, all x 10 each direction. the following sets were all OYO and done in sets of 20 unless otherwise …
YHC and McLovin for a long time were connected at the hip when it comes to Co-Qing at BATTLE but that hadn’t happened in a while so this was special for YHC to get the band back together again. McLovin texted the day before to see if we could get 4 miles in and the …
On Friday night, YHC asked if anyone was posting the following morning. YHC already knew the answer, but wanted some HC’s so he could prepare a red pill for this group of animals. With a plan in hand, YHC stopped by C.A.T. and borrowed about 40 bricks for the day’s festivities. This ended up being …
10 Pax posted for so Saturday Betterment. YHC was fresh off a vacation trip to the beach, and brought back some Red Pills to pass around. Strong Work Men! Conditions: Mid 70s and more sweaty The Thang: Disclaimer/BOM/Prayer Mozey through the parking lot and circle up in the back parking lot. SSH Burpees x 25 …
CONDITIONS A balmy 77 degrees with a heaping helping of early morning dew. Not unlike San Diego, which they say is a perfect 77 degrees year round. A fun fact about San Diego…. #neverstoplearning, #Burgundylogic Another notable “condition”, was that many parts of the world experienced a fantastic “supermoon” lunar eclipse just the night before. …
Thank you to the 8 PAX who showed up YHC’s second attempt to show up for an anniversary Q which meant a lot. Did not bring the shovel flag but it was there in spirit. Conditions- not so bad but not exactly dry The Thang- Circled up where the shovel flag would usually be for …
Great work by the men of Boneyard (and a few tagalong Detainees) yesterday morning. After telling Dirty Bird that I thought of the workout in the shower, he was a little concerned. But work was done nonetheless. Here’s what we did: 1MW Disclaimer Prayer Warm Up 25 SSH IC (There was a plan to only …
Special moment this morning because several of us have been encouraging a long time F3er to get back out with us. We finally got him to post again. Snot Rocket posted at #THUNDER for the first time in almost 3 years. He got out the car and asked about the awning for the walkway at …
QIC decided to do a last minute Q signup for an open spot. There has been some subtle hints we need some more Q sheet signups from somewhere. A few PAX were already present when QIC rolled up to the gloom. 2 of those had already put in some XL work. Couple more rolled in …
YHC got the text to the bullpen from Tater this morning, stomach-ailing, in need to an impromptu Q from yours truly. 11 PAX joined me for a fun leg day- hopefully I remembered everything we did fairly accurately, as I was making it up on the spot. Conditions- about 73 and a little humid The …
Unfortunately, our beloved Julep is under the weather and could not lead us this morning. So, time to step up and figure out what to bring the Tomahawk boys to make their trip worthwhile. If Julep were able to Q, we all know what he would have included – Triple Nickles and Man-Makers in cadence …
YHC is coming off a week and a half vacation to the Northwest and some of my F3 training came in handy during my time off and I wanted to let the PAX know their training can be useful for other things. The Conditions – hot and muggy The Thang 25 SSH IC Little baby …
Beatdown and a few practical applications of F3 Bootcamp workoutsRead More »
Well YHC stepped out of his comfort zone (basically not doing anything physical) 2 years ago to the day and I haven’t regretted a second of it. So YHC wanted to do something a little out of our comfort zone at the Surge (staying on campus) and that we did today by taking a field …
Q-fusion Lexington, SC / By Erik Murrah / July 26, 2018 There was much confusion, despair, and calamity leading up to this morning’s post. If YHC recalls correctly, his name was on the Q sheet and not Tardy’s. But whatever. There was some discussion about who the true Q was. Then there may have been …
YHC was pumped for some work in the gloom and even more so as the cars kept rolling in. It was great to see some faces we haven’t seen in awhile. There was little doubt as to whether we should attack some hills and/or perform some merkins so with that in mind we pressed ahead …
There was much confusion, despair, and calamity leading up to this morning’s post. If YHC recalls correctly, his name was on the Q sheet and not Tardy’s. But whatever. There was some discussion about who the true Q was. Then there may have been some confusion about whether we were running Expulsion and if we …
19 Pax showed up to define why The Hollow is the #1 AO. The Hollow men come together to support each other. Whether for a 2 year Q celebration or to help a Pax get back in the gloom. We continue to grow and divide because of the dedication to each other, and determination to …
Weather: 76 degrees, Humid But No Thunderstorm for the first time all week! Good job Mr. Clean for making it to his second F3 workout after surviving his first one Tuesday! YHC has had the pleasure of visiting Blackbeard’s Revenge several times over the past few years, but today was the first time taking the …
Ah, the gloom. YHC had not a dang clue what to Q this morning, and 100% made this one up on the fly. Fortunately, there was Stridelite, so the opportunity to wake up and get the cobwebs out was used to at least come up with a starting point for this Q. Weather: who knows, …
The Castle of F3 Columbia QIC: Katniss The PAX: Wham Free bird Turncoat Turnpike Selfie Lamb chop Quaker COP: SSH 20 IC; Through the tunnel 15 IC; Quad stretch, calve stretch; Plank, Slow-fast merkin 10 IC; 15 Imperial walker IC, Big Boy Sit-up 20 OYO, Russian twist 20 IC; 15 iron cross OYO; 15 diamond …
With oppressive heat and the need to #GetBetter both looming over the #Gloom this morning, YHC emerged from the #Fartsack looking for a tall glass of #DRP. T-Claps to the 10 PAX, who were willing to put in some work this morning in order to #GetBetter. Conditions: 73 and thick (perfect burpee weather) Disclaimer – …
YHC arrived early to get some extra miles with the legend, Granola after missing Monday’s run. Sadly that was not to be as a late night kept the legend close to home. Upon returning to the shovel flag after the warmup YHC was highly anticipating a H4T Q but again something came up to keep …
YHC Was thrilled to see a strong in the gloom on today. Typically numerous HC’s the night before can lead to an equal number of fartsackers. Well done all. Kudos to the XLersvand we were thrilled to see Wilson. Now if we can just fill up those Q spots. Let’s keep spreading the word that …
2018-07-24 Crypt Q Welcome, disclaimer, pray Run around columns at entry ending at helicopter pad for warmup. SSHx15 ic, TTTx15 ic, LBACx15 ic each way, imperial walkers x 15 ic, crab cakes x 15 ic, chopper squats x 15 ic. Mosey to lower end of parking lot for a little Dora 1-2-3. Partner up, 100 merkins, …
Crypt Celebrates TW’s Birthday & 2-Year AnniversaryRead More »
Hadn’t had a good leg day in a while at the schoolyard. You know, the kind where you can’t hardly walk all day afterwards. Everybody needs that in their life every once in a while. So I brought it to the boys of the ‘yard this morning. We had fun, although the mumblechatter was limited. …
Bricks and Hills: Since BRR is not far away, time to hit the hills. We even added hand weights (bricks) for those worried about missing shoulder work today. Not to worry, the Tomahawk boys came through with flying colors as evidenced by the constant mumblechatter. Bull even mocked YHC at the top of Pec’s Peak, …
Too many teens find themselves without a home or a family, or have been exposed to Acute Childhood Experiences. The long term impact for these teens could be deep and damaging to their full-fledge God-given opportunity to experience life and to make a positive impression on their community. For many of you, as young teens …
Palmetto Place Cookout and Tailgate Games – New Year Kick-Off!Read More »
72 degrees Warmup- SSH in cadencex25 Flutter Kicks in cadence x25 Lungers OYO x 20 Count off into four groups Group 1- 15 burpees Group 2- AMRAP Squats/Lunges Group 3- AMRAP Merkins/ High Low Planks Group 4- AMRAP LBCs/ BBSU Group 1 finish burpees then all groups rotate counter clockwise. Water break Rinse and repeat …
Fresh off of vacation, YHC found himself in the position of being called out of the bullpen to help Q with our brother Dri-Soket being on IR. With little time to plan coupled with training for a GoRuck Tough, the decision was easy. Let’s put on the rucks (optional, of course) and get a healthy …
YHC pulled a Cesspool this morning (no plan just wing it). The Q reminder wasn’t put into my calendar, so when McNugget slid into my DMs yesterday there was little time to prepare. The Conditions – pleasantly humid The Thang 20 SSH while waiting for ChopShop who HC’d the night before. Luckily or unluckily for the …
It’s impressive to see what is going on at the Surge. Consistently strong numbers week in and week out, very committed Pax, and strong leadership. Today, 14 pax (and 6 for SL) push through the humidity and take their DRP. Hard work was done by all. One Minute Warning Disclaimer: Prayer: The weather: Low 70’s and …
16 PAX arose to find out what all this #HaleysComet talk was about for the long awaited return of YHC Qing at TP. They were not deterred by foggy conditions, a new parking location, or the fact that we had several regulars DR. Thanks for a great morning guys, and YHC hopes you got a …
14 of The Hollow’s finest came out ready to work hard. YHC knows this group likes a challenge so its always tough to find a workout that can meet their expectations. So to mix things up a little bit, YHC decided that a good HIIT (High Intensity Interval Training) workout could do just that. Here’s …
11 Pax took a little off campus tour for the 1st time and headed over to the Mt Horeb baseball field for a workout. Yes we played a sudo game of baseball. For all those reading this that didn’t show today, don’t assume this was all fun and games. Work was done. No one got …
7 Pax posted today for YHC’s first Q in awhile. We went for a jaunt into 5 Points, only to be greeted by street sweepers, bar patrons, an EMS crew and the sweet smells of what my friends used to call the “Vortex.” The pax got their money’s worth with plenty of running, some circuits, …
Conditions: Cold yet very sweaty and itchy do to the sweaters Disclaimer: Ebert Pledge of Allegiance: Ebert BOM: Brainiac Warmup: TTT X 10 IC Windmill X 10 IC LBAC X 10 F/B IC SSH X 10 IC The Thang: The following exercises were performed as a ladder set to the theme of the “12 …
It was the Hammer Pax turn to get a taste of what the Mission had to offer on 7/21 at Finlay Park. 15 men showed up to get some work done! YHC really had a tough time figuring out what kind of pain to dish out at The Mission on Saturday. This was a tough …
Weather…69…humidity not to bad Warm up…Left and right to touch leg stretches….through the tunnel, side straddle hop, lbacs forward and backwards… Grab 2 brick and head to the corner of fair and rectory.. This is the beginning of the first leg of the 1.5 mile oval….the run consisted of 3 legs…each leg had 3 stops… …
There’s some real enthusiasm around Saturday’s again at The Hollow! 19 PAX showed up to #MSGA, and boy did they! Awesome crowd for a tag team lead by Parking Lot and YHC! This workout had it all and then some! Here’s what happened: Weather: Not terrible, felt a little dryer than the past few Saturdays. …
This was an anniversary co-Q for Pdubs (1yr) and Meter (2yr). It’s a hot and busy summer, and the Lexington community is seeing significant growth in all areas. With banks doling out loans like Pelican’s does snowballs, and water meters turning like Shine and Elsie’s fidget spinners, we saw an opportunity to apply a little …
Meter 2yr & Pdubs 1yr Anniversary Q – A Lesson in EconomicsRead More »
YHC’s realization that his glory days of speed are long gone was cemented today during Bounty. However, we can do some exercises as if they were still here, right? Read below and see the work that was done. Great group today, looking forward to a bigger crowd next week. Conditions: Hot, humid, and overcast Disclaimer …
Weather: 70s, humid Circle up – Disclaimer – Pray – Mosey to teacher’s lot SSH X 10 IC LBAC X 10F IC, 10 R IC TTT X 10 IC Merkins X 10 IC IW X 10 IC Mosey to track – count of in 4s – each group starts at a corner of the track …
Fifteen Pax started the day with a trip around the schoolyard at Turning Point. Weather: mid 70’s and humid as can be expected this time of year Circle up – Disclaimer – Pray – start working where we stood. 5 Burpees OYO Up Straddle Hop – Left – 20 TTT 20 IC 5 Burpees OYO …
Conditions: A relatively cool but still muggy 70 degrees. The Thang: Disclaimer Prayer Warmup: Walk to the bus circle for an abbreviated warmup. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit. Through the Tunnel Windmill Side Straddle Hop The Rope-A-Dope Circuit: Walk to the band practice field for the circuit. YHC …
Temps 78 Disclaimer Prayer COP SSH X 15 IC Hamstring Stretch X 15 IC Squats X 10 Merkins X 10 Squats X 8 Merkins X 8 Squats X 10 Merkins X 10 Squats X 6 Merkins X 6 Mosey to the block pile. Pick a sandbag and some bricks Mosey to the top field: Sandbag …
YHC and Chaser were charged with the Q at this week’s version of Battle. YHC got things started off, with Chaser coming out of the bullpen for the second half and some fun on the football field. Things got a little chippy when Okra had some complaints about Chaser’s clock running a little slow. According …
4 PAX from #strutbrigade joined 4 members of #theherd this morning for block work, burpees, bear crawls and some other surprises. Partly cloudy and about 74 degrees. No wind. After disclaimer and opening prayer mosey around the parking lot a little. Line up for high knees, butt kicks etc. Circle up for SSH, TT tunnel, …
So today marked my 3rd and final Q for the week – a Q per year at the first three AOs I went to. I stumbled into F3 here at Snakepit by chance. I showed up on a Saturday morning 3 years ago to go up and down the stairs. I was prepping for the …
The Snakepit guys postpone UF for a Spartan BootcampRead More »
A day before my Q, F3 Depot tweeted about being afraid of Bumblebees. Apparently, the pax were indeed frightened by this news since the HC’s were minimal. We also learned that Blart was allergic to Bumblebees so we made sure to warn him about bringing his EpiPen to the workout. The Gloom was a decent …
8 Pax gathered at Scramble for a #Fridayapproved fellowship run followed by coffeeteria. The Thang: Left out onto Trenholm Rd then a left onto Forest Ridge. Take that down to Quail Ln and take a left. Follow that and make a left onto Shady Ln. Go to the end of the street and turn around …
Weather was perfect…for sweating that is… 75 degrees and HU-MID!! 1 minute warning Intro Disclaimer BOM Slowsey to busloop and circle up SSH x 15, IC TTT x 16, IC LBAC x 15 and reverse x 15, IC Slowesy to the block pile for a few party favors. The Thang: 1st Round and Round: Of …
..for I have not back blasted my last couple of Q’s. YHC has taken for granted that final duty of the Q. That ends today. Or at least goes on hiatus today. For today, actually yesterday (better late than never), 4 PAX came together for a 4 part* boot camp. Call it a 4X4 if you want. As …
10 pax ventured in to the gloom on this warm, muggy 78 degree morning to #getbetter. With @F3Columbia Nantan Billy Bob visiting, YHC knew to bring his A game. Using Turnpike’s twitter video of crazy Bills fans jumping through tables as motivation, it was time for the return of an old favorite. Here we go: Disclaimer COP …
7 more weeks until BRR and the pax are in full training mode. This morning 20 pax pushed hard and knocked out a solid 6ish miles. This route is starting to grow on everyone. Next Friday lets do it again! L on #6 R on Corley L on School Dr L on Harmon L on …
Boneyard Back Blast—July 17, 2018 0500AM Location: River Bluff High School Weather: 74 degrees Recap: POTUS led the group on a light pole extravaganza. He performed multiple exercises with various reps including coupons. Pledge of Allegiance Prayer requests- Back surgery for one of Wrecking Balls Friend, Results of tests for POTUS. COT Disclaimer: No professionals …
Conditions: Clear skies and a muggy 74 degrees. Perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance YHC was pleasantly surprised to see 4 PAX visiting from the C.A.T. AO. It’s great to have our numbers nearly doubled by visitors. Although that caused my setup to be short, so we …
YHC posted to an F3 BC for the first time on Saturday, 5/12/18 at The Hollow after a year of making up excuses to Buzzsaw for why I couldn’t post and after a group of F3 guys in my neighborhood (specifically Moist) convinced me to just come give it a try. If you would have …
Posting for Alli, still getting him setup since he VQ’d so fast, like a boss Weather: pleasant, for real it wasn’t bad Warm up: Side Straddle Hop x 15 IC Karate stretch: Touch toes 10 sec Legs out wide 10 sec Side Straddle Hop x 10 IC 20 Merkins OYO 20 BBSU OYO Mosey to …
It was good to get back out to the Tomahawk today, YHC always has a blast hanging out with this group. Couple things of note today: 1. Nice to see Hawk and Peachy continue their summer tour around Lex 1, F3 locations. 2. For some strange reason the burpee machine, beast, better known as Grout …
Been trying to get the legendary Baconator to slide down from Crypt and give Graveyard an ole Beatdown…thought we had it all set for this morning….but his incredible work ethic dragged him to the Dirty Myrtle….so, call to the Bullpen Q. Conditions: 75 degrees and a slight breath of wind. Humidity in full force. Disclaimer/No …
OK. Am I a little lazy? Maybe. Have I repeated the same workout the last 4 times i have Q’d? Yes. However I like this workout because it forces you to failure and it forces you to continue. I have bounced around the Lexington AO’s where everyone can get a taste. There is one consensus …
21 pax (including 3 FNGs) enjoyed the wet and muggy conditions that Speedtrap had to offer this morning. It was time for the monthly Speedtrap/Roost convergence and also time to switch things up a bit. Taken from the F3 podcast was the idea to do Q vs Q workout. Each Q would rotate 10 minute …
***Posted on behalf of Dominion 13 PAX get better without a reduction of rates. Conditions: Upper 70’s and 1000% Humidity 2 min warning, 1 min warning, Intro/Disclaimer, Not A Professional, No FNGs, Prayer The Thang: Mosey SSH IC x15 TTT IC x15 LBAC IC x15 Michael Phelps IC x15 5 burpees OYO Grab blocks Go …
YHC has been looking forward to this Q and the pax did not disappoint. Mumble chatter was aplenty and the effort was 110 percent (that’s what she said). Thanks for having me men! Weather: 75ish Disclaimer Prayer The Thang Mosey around the parking lot and stop for COP – all in cadence SSH x 15 …
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
The Lost Art of the Backblast (And One for SwampFox)Read More »
I was starting to get worried at 4:55 when there was only the biker boys Puck and Urkel and our visitor Peg. Then at 4:59 everyone came pulling in like it was last call at happy hour. YHC was hoping that atleast 12 Pax would show up to complete this team building exercise but Matlock …
Eight pax discussed astronomy, wildlife biology, and the finer points of how chess pieces move. Bonus points for anyone who can tell the Q what “en passant” means in chess? No googling. The pax discussed the brightness of Mars in the morning sky. Interesting fact, Mars is the only planet in our solar system inhabited …
Well Q # 2 of 3 for the week is in the books recognizing my 3 years of F3. The Hollow was the 3rd AO I visited where I settled in and called home. Back then it took a little while to find since The Hollow was relatively new and wasn’t on the f3nation map …
The Hollow revisit’s Kenwood’s first Q for his 3rd F3 bdayRead More »
As YHC stated in the back blast from The Stand On Tuesday YHC’S 2 year anniversary is TODAY! 2 years of beatdowns, fellowship, CSAUPs and getting better each and every day. I have learned a lot about myself over the past 2 years. I have done things I thought I could never do and done …
15 pax gathered this am for a merkin/ burpee filled BEAT DOWN. We also had visit by the fan favorite “BurpeetTrain” that intensified the workout, but with much growing, sweat and pain we pressed forward!! CONDITIONS Dark, Cloudy, and an extremely humid 82 degrees. Tha Thang Warm up: -Side straddle hop (15 struggled at the …
21 Pax posted at Crusade this morning to help me start off his birthday and go ‘over the hill’ the right way. Conditions: Garmin says it was 79 degrees. Garmin is an optimist. The Thang: Strongly worded Disclaimer/ Count-a-rama/ Prayer The Route: Kenwood out and back. Right on 6, Right on Andrew Corley, Right on …
With all eyes returning to Scotland for Carnoustie and the British Open, it was time for the return of the Scot to get the lads ready. Sticks were swung (big ones) and ‘bells were rung. Double Down doubled up the Q this morning for both TheCastle and Ironyard. Work was done. Conditions – hot and …
Conditions: 75 degrees and muggy, 94% humidity Mosey to the big field at Dreher for warmup SSH x 30 Imperial Walker x 20 LBAC’s 15 forward and 15 backward Overhead Clap x 15 Squats x 20 Mountain Climbers x 20 Merkins 15 OYO LBC’s x 20 The Thang Mosey to Devereaux/Adger for partner Iron Crosses …
10 on hand for a paver tabata and stroll around Satchel Ford, work was done, conversation was had, community was built. Conditions 78 degrees, Carolina humidity The Thang SSH x 25 IC 30 imperial squat OYO Get Pavers, mosey to bus loop TABATA (20 secs, 10 sec break x 8) paver curls american hammer overhead …
Conditions: Shooting stars in the sky and a muggy 74 degrees. The Thang: Disclaimer Prayer Warmup: Mosey down the big boy stairs to the end of the practice field. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit. Through the Tunnel Windmill Side Straddle Hop The Rope-A-Dope Circuit: YHC grabbed a …
9 Pax posted this am for the July version of the PT Test. Work was done and betterness was received. Strong Work Men! Conditions: Mid 70s and more sweaty The Thang: Disclaimer/BOM/Prayer Mozey through the parking lot and circle up in the back parking lot. SSH x 10 IC IW x 10 IC LBAC x …
YHC was making the Lexington tour of AOs this summer. Honored with Crypt pax beating the fartsack and posting this morning. YHC was still in recovery from the Reaper Challenge Marathon. Legs were toast so it was going to be an upper body destruction WO. This Asian is responsible for the arms while my Asian …
Conditions: 73* 95% humidity Disclaimer: I am not a professional. Please modify as needed. There is no shame in modifying. 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 One lap around the park doing Black Snake …
For those of you in the Gloom today, it was thick. Temps weren’t crazy high, but it just felt tough to breathe. Wasn’t long before we were soaked. The PAX that showed-up stepped-up to the today’s challenge. Warmup: all x25 4ct IC SSH, IWs, Squats, Merkins (25 OYO), Mountain Climbers. From there (once we made …
Date 7/12/2018 Conditions 74 degrees QIC Cornwallis PAX Stringbean, Big Load, Bolt, Wojo, Stats, Mayplant, Harper Valley, Ratched, Timber, Snookie, Dufresne, Crackhead, Dily Dily, Abby Wambach, Sacajawea, Mayhem, Neon, Flight Risk, Skipper, Natty, Cornwallis, Gomer (Hunt Brunson – FNG). Intro Q welcomes the PAX starting at precisely 5:30 a.m. Welcomes FNG Hunt Brunson. Disclaimer “Not …
Who: All PAX What: God’s Helping Hands Food Delivery When: 07/21/2018 0900 Where: 919 Holland Street Cayce Why: 1 Timothy 5: 1-2. “Do not sharply rebuke an older man, but rather appeal to him as a father, to the younger men as brothers, the older women as mothers, and the younger women as sisters, …
8 pax gathered at the Roost on Tuesday for what seemed to be the most humid day of the year so far. Work was done by all and everyone suffered together. Here’s how it went down: Conditions: 75 and 1000% humidity Tha Thang: Run around track then down between school and stadium. Enter corner entrance …
To celebrate the All-Star break, The Herd made their downpainment with a workout inspired by the Atlanta Braves own Beat The Freeze! BOM led by AB Mosey around parking lot to canteen The Thang COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the Tunnel x 10 LBACs x …