Illness and being DR kept some Anchor faithful away so Rook and YHC took the reigns. Neither of us had ever Qd Anchor before but we made the most of the situation and led each other towards some good 1st and 2ndF. Here’s what we came up with on the fly: Conditions: low 70s, humid …
Another 2 years under my belt! I’m so honored to be a part of F3 and so glad that F3 exists. Ok now on with the show. Warm-up Mosey parking lot loop – grab a block on the way back to parking lot Curls for the Girls – 10 IC Overhead Arm Claps – 10 …
Weather: 72 degrees with a welcome breeze Two weeks ago we did the ‘front 9’ of St. Andrews Old Course. Essentially, we run the distance of each hole, followed by a exercise. Last week YHC had a viral infection in my lungs and Dr. told me to go to work and home so YHC wasn’t able to …
YHC loved the first week of the Iron Pax Challenge so much that he thought he would share it with his best friends. The PAX at Shawshank seemed to love the idea too, until about 30 seconds in and 5 squat thrusters later. The mumblechatter, while still present, started to diminish a bit at that …
The PAX discovered a new fence this morning on the school grounds that changes up the layout of Woodshed a bit but didn’t keep us from accessing the cage. The Thang: Warmup: SSH x 50 in cadence followed by 5 burpees. Mosey towards the cinder blocks. Circle Up midway to cage: High plank, Merkin around …
6 pax took on a workout inspired by FOB at the F3Lake Murray Convergence a couple of weeks ago. T-claps to Slushee and Ocho for helping YHC build “Stonehenge” before the workout. BOM led by YHC Disclaimer for Loose Nut. First post to an F3 boot camp, and dude crushed it. Great work, Brother. Aye! …
12 PAX posted to the gloom this morning looking for a beatdown and they attacked the workout like only the Hammer Pax can. The Conditions Humid and Smokey The Thang Two words – The Murph The PAX were able to break it up however they wanted but had to get in two miles, 100 pull-ups, …
Turning Point rolled out the red carpet this AM for the SuperTour. LD1 Superintendent (we call him Hawk) & his superintendentourage (we call him Peachy)have been touring all of the school AOs this Summer. The TP faithful didn’t embarrass themselves too badly as a spirited attempt at mumblechatter and hard work was done. No WapDoll …
18 PAX including 1 FNG (Welcome Drago!) chose The Hollow today as their Tuesday beatdown. They chose wisely. A lot of fast-paced work was done by all in the gloom this morning as we toured the LHS campus. 4 PAX for Stride-Lite. Here’s what went down: Weather: 77 degrees and humid Disclaimer Prayer COP: SSH …
5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle and #castlemoat Conditions – 72 and clear Disclaimer – followed by block “CB” selection COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -10 x 4 ct, LBACR – 10 x 4 ct. …
Road work – Pool work – #aquablocks at #thecastleRead More »
Got the text from Surcharge that some of the Augusta pax were planning a trip up to his old stomping grounds. Initially YHC was going to go for a long trail run but after some EHing by Surcharge, decided to post and grab the Q. Weather: 70 something The Thang: Intro, disclaimer, prayer COP SSH …
8 runners and 2 ruckers got their week started with some speed around LHS track. 2.5 laps around the track proved to be a challenging distance, short enough to run fast but long enough to test your endurance at that speed. But, as we know, speedwork is always challenging, assuming you push yourself. Conditions: 72 …
Dirty Birds Chicks Test their Cross Fit Skills Boneyard Back Blast—August 7, 2018 0500AM Location: River Bluff High School Weather: Partly Cloudy, 78 degrees Recap: Dirty bird Chicks went for a cross fit mania around the boneyard AO. 6 Pax completed 18 different exercises with 15 second rest in between. Prayer requests-Sippy Cup and his …
The numbers have been a little down at Snakepit recently with baseball, summer winding down and various other things in life, so this weeks UF was looking a little light as we approached our start time. A few pax came in hot at the 1 minute warning and gave us enough for a track meet …
Conditions: Humid 19 pax showed up in the gloom for a mix of hills, mercans, big boy sit-ups and core. It wasn’t overly fun or creative, but it was effective. Warm Up Side Straddle Hop x15 Through the Tunnel x15 Little Baby Arm Circles x15 The Thang Mosey Run to the Chesnut Street Hill Jog …
YHC was thrilled to be able to post and run today as life events have caused some absences other days of the week. It was great seeing Shank again in the gloom and having Wilson back out, even if on 2 wheels instead of feet. (Looks like he was pacing the Pax via that mode …
Another BRR training loop was run by 22 pax this morning. About 6 of us ran it counterclockwise. Ken Doll is still running XXL. With Bing being DR this morning Lego we nice enough to run with him. Only problem was Lego was late. H4T, Short Haul and Volton also added about 3 miles to …
After being out a lot this summer, YHC decided to challenge myself and the pax with an old exercise with a new twist. The 7 men who came out got their money’s worth, as we tackled the Beast, and took along bricks to make it a little more challenging. Mission accomplished. Conditions: Muggy The Thang: …
Conditions: A muggy 74 degrees, but thankfully clear skies. The Thang: Disclaimer Prayer Warmup: Mosey down the big boy stairs pick up a block on the way to the end of the practice field. Warmup was 10 reps each with burpees between, increment one burpee with each exercise. Through the Tunnel (1 burpee) Windmill (2 burpees) Little …
20 of Lexingtons finest showed up to support YHC for his birthday Q. YHC decided to keep it simple and focused on 3 exercises for this mornings entertainment. Mumblechatter was strong at the beginning but silenced a bit as we went to work. Here is what we did: Weather: Very Moist Disclaimer Prayer COP: OYO 10 …
10 Pax welcomed YHC back from about a 2 week break from F3. Thank you for all the thoughts and prayers. Momma and new baby are doing well. As usual, YHC was also greeted with moans and groans after explaining workout, but everyone worked hard and pushed themselves. I don’t think anyone completed everything. It …
Weather: Hot and Humid… and the expected rain held off just for us! YHC was very excited to finally Q at Surge. So thankful 15 Pax took on the challenge to get better… and fun was had by all (I think). Great group of guys! Note: Mumblechatter was a little light, but always is with the Board …
9 Pax of Turning Point plus YHC took the Red Pill in this morning’s gloom and avoided the dreaded fart sack in time to take a turn on RC’s Traveling Constant Motion Circus workout. This workout consists of 4 stations with 4 exercises x 30 reps. After each set, there is a 100 yard run then …
Aug 9 Detention Q Facetiously titles “Festival of Agony” Disclaimer Prayer SSH 15 (IC) TTT 15 (IC) Imperial Walker 15 (IC) Partner with someone you may not know well. Mosey to basketball court One person bear crawls Court the. Lunges back other person does exercise LBC Flutter Kick BBSU Mosey to brickpile one block per …
After a little Ruck Lit at a 14 minute pace YHC was geared up and ready for the real work to get started. This group brought their A game, and we’re hungry for some serious betterment…. YHC hopes he delivered. It went a little something like this: Weather– 76 and yep.. You guest it.. Moist. …
Three pax… Yep, that’s all. Just 3 (tres… trois…drei…trzy…) pax came out to Foxhole this morning. That is pitiful! We are not a new region. Not a new A/O. There wasn’t a big convergence going on. Just not very many pax interested in working hard. If you are reading this and your name is not …
Posted by Wee Wee on Flipper’s behalf. 24 Surge PAX do some brick laying, VQ style! I can’t think of a better group of #HIM to complete my VQ with. These men are dedicated and continue to impress me! We did some brick work this morning and only had 2 bricks left in stock. Good work …
The pax gathered at Seven Oaks Park in favorable conditions – low seventies with mild (by Columbia standards) humidity. After the disclaimer, the pax moseyed to the concession stand for the warmup. LBAC x 20 IC; TTT x 15 IC; Imp. Walkers x 15 IC; Windmills x 15 IC; Slow Squats x 20 IC The pax moved to the …
Q: Ebert PAX: 4 Conditions: 75 and Humid Disclaimer: Ebert Pledge of Allegiance BOM: Ebert The Thang Warm-up 10 Windmills IC 10 Imperial Walkers IC 10 Mountain Climbers IC 10 Merkins IC 10 Squats IC 10 Michael Phelps IC Boxing Rounds Jab, Jab, Cross Uppercuts Jab, Cross, Hook, Upper Cut Jump rope Jab, jab Jab, Cross, Hook, Duck Jab, Cross, Burpee …
Calling all F3 & FIA pax, as well as RWBs and all GRTs – – – time to ruck up in Columbia for a 10 mile ruck through Senate District 20. Come join us for some miles and smiles (for this completely non-partisan event) as we ruck through the city in honor of Operation Enduring Warrior, …
Senate District 20 Ruck (In Honor of Operation Enduring Warrior): Saturday, August 11Read More »
Conditions cooler but humid Disclaimer COT and prayer Prior to Grit 2 pax did a slow run around Lexington to talk about stuff. It was nice to have someone to talk to during a run for a change. I am usually a lone runner and this was a nice change for YHC. We made it …
25 Pax including 1 FNG posted for the August running of the Kamikaze that featured stop #2 on the Summer CheddaChallenge. Impressive work by the pax. The next Kamikaze will be on September 4th. Conditions: 75 and humid THE THANG: Disclaimer / Prayer Mozey from the parking lot, down the hill to the far left corner. THE …
YHC waited so long to get to the backblast to try and keep from reliving this workout. It was hot, humid, exhausting, miserable, and every other adjective that a normal Battle workout is. Here is what happened. Minion Mosey to the Battle Loop Partner Dora at the Battle Loop: While Partner 1 runs the loop, …
It’s been a little while since YHC has Q’d Stride. Probably 2 or 3 months, but when I rolled up it seemed like an eternity. I looked around the group of 18 and only recognized 6-8 of them. Turns out 4 of the unfamiliar faces were the traveling group from F3 Columbia, The #RamblinRoadTrip, who …
This will be easily one of the quickest BB’s YHC has ever penned. All you need to know is that Shankopotamus rolled in on us this morning, which was a blessing for fellowship. He then proceeded to taunt us about how he shouldn’t be ahead of us after back surgery. All YHC really remembers from …
Better be quick, don’t fall in a crack, protect yourself… SHANK IS BACK.Read More »
Posted by Jar Jar on inspiration of Moneyball 3 pax made the trip to Legion to celebrate the legendary VQ for our main data-crunching sports nerd Moneyball. Work was done. Conditions: Just a hair humid Disclaimer Tha Thang: Mosey to first intersection. COP including SSH, Merkins, Squats, Imperial Walkers, LBCs. Mosey on. Circle the block. …
I’ve been out of town with work all day so just now getting some time to knock out this back blast tonight. Hammer took home 1st place today in Columbia with 16 PAX flooding the gloom for some early morning work at Satchel Ford. Columbia had 97 PAX at boot camps so good numbers overall. Keep up …
Say your prayers, take your vitamins, and you will never go wrongRead More »
Weather: 76 degrees, humid No volunteers stepped up to be the starting pitcher for today’s activities, so we went to the bullpen and got two long relievers to split up the workout’s Q responsibilities. The workout went something like this: The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance Mosey one …
Bambi rolled up into the The Hollow with determination to continue Making Saturday’s Great Again #MSGA. And boy, he didn’t waste any time dropping a burpee bomb on the 10 eagar PAX! This thing went off the rails real quick! Weather: Hot, Muggy, Swealtery 76 degrees Disclaimer Prayer Bang! 50 Burpees OYO Move out mosey …
YHC Attended The Frank Martin Father Son Camp earlier this year and had a blast. I’m not sure who had more fun, my 2.0 or YHC, although it was probably me. I’d encourage anyone to go check it out, a great experience for both Fathers and Sons. With the camp, we incorporated a ton of …
Always good to come back to where it began two and a half years ago for YHC. Great to see old friends and make a few new ones. The Hollow will always be home. Weather– 78 and yep.. You guest it.. Moist. T-Claps to Gravedigger and Iron Mary for hitting a couple miles before Disclaimer …
Summary YHC looked forward to some gloom-time Leg Shredding. However, after posting some Motto tweets about it last night, it become evident that Ramjack fart-sacked his backblast for his Saturday beatdown. YHC’s heart grew 3 sizes larger this morning and spared the pax. And spared their legs. MODIFIED! Disclaimer Reminded pax that one can modify …
My run through the west side AO’s continued today with the circuit beep test at Ambush. This was the last in my run of AO’s to give this workout a try. I like because it pushes you to keep going but you can also go at your own pace. Great crew out there today. Conditions: 75 …
8 pax showed up for a little Dealer’s choice at Swampfox. Humidity was running hot and the pax didn’t let up on each other. Great work, men. Dealer- Polo Krusty- Warm-up towards Citadel Park with one Pain Station. 25X SSH IC; 4 minute Circuit- 10 Merkins, 10 Toe Touches, and 10 Jump Squats Prom- Base …
Because one ladder just isn’t enough for the Tomahawk boys, YHC gave ’em 2. Here’s what we did in Gilbert America: Conditions: 73 degrees, 100% humidity The Thang: Disclaimer BOM Mosey to blockpile & grab one Mosey to bus loop Alternate between these ladders: Goat Hill Block Ladder Line up at bottom Block Swings x …
Great Work by the men of Shawshank ( and a few special guest) on 7 August 2018!! I showed up looking for a Q and little did I know I was the Q on this muggy August morning. As you could imagine this ramped up the mumble chatter and made my off-the-cuff Q that much …
Conditions humid and 70F Disclaimer Prayer/COT The Thang: YHC wanted to bring a playlist to entertain and motivate the Pax. This workout was designed to be done on Blueberry Hill. unfortunately the landscape staff hasn’t mowed in a while so we moved to the parking lot. The hill was to be used for back paddling …
YHC decided to bring out a Rooster favorite, Fartlek Friday. YHC arrived at the park to warm up his tight joints and about 5 minutes into the routine he was surprised to see Doodle come strolling up main street. Doodle has a football scrimmage to coach in Edisto this morning, so YHC expected this man …
5 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of a few days with the family in Boston (still feeling the residual effects of way too much beer and seafood). Once the clock struck 5:30 AM sharp, the …
F3 Iron Yard – Iron Work Wam Up Jog around the circus SSH x20 IC Imperial Walkers x20 IC Squats x20 IC Windmill x20 IC Round 1 Kusack to the school wall Kettlebell swing x25 OYO KB Merkins x30 (15 each arm) OYO Napalms x25 OYO Run to Playground 10 pull ups 15 dips …
15 speedsters posted this morning for YHC’s VQ at The Bounty. I got a text from Iron Mary on Saturday morning after noticing I had the Q. It appeared I had been voluntold to be there, so of course it was on. I had heard the stories of how The Bounty would break you down …
Here’s a quick synopsis of this AM’s edition of Stomp: -We ran fast-ish up and down cemetery hill -YHC had a hard time counting -Eve is missed -No Help finished ahead of everyone everytime except for YHC’s sneak attack -Great seeing Blue Screen again -Good Hands is excited about the BRR -Ringo is moving rapidly …
On 08/03/13, Sway brought the gift of F3 to the men of Irmo, SC – “40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of …
After almost a year since YHC’s last Q Dear Diary is Back. Promise of NO BURPEES kept! Weather: Muggy Disclaimer: “I am not a professional, i am barely an amatuer!” BOM / Prayer COP: Circle up in Front Parking Lot SSH x 10 IC Merkins x 10 IC Thru the tunnnel x 10 IC Carolina …
Conditions: A muggy 73 degrees, perfect for working up a sweat. The Thang: No FNG’s Disclaimer Prayer Warmup: Walk to the bus circle for some warmup exercises. With only 4 repetitions of 4 count exercises, YHC had 15 exercises on the Weinke, but after adding the burpees, stopped at 10 for the warmup… we’ll come back to …
One minute warning 5:15 – time to get started Disclaimer. I’m not a professional. Listen to your body. Modify if needed. Bring it in for prayer: our father who art in heaven, please don’t let anyone get hurt. Amen Mozy to field in front of parking lot for warm up. side straddle hop, in cadence, …
Ah the gloom in 5000% humidity. It is always adds an extra suck factor in the gloom and it did not disappoint this morning! 5 brave pax posted with great anticipation to see what brand of stupid YHC had in store. YHC hopes the pax all got their moneys worth, especially Man Bun, who posted …
It’s always great to be back at Turning Point. All three Fs are strong here, and it just feels like home. Due to my wife and kids leaving at 6:00 this morning for a 10-day vacation to Wisconsin while I had to stay back in SC by myself, I had to leave a bit early. …
After a disastrous previous appearance as Q at C.A.T. I decided to get my name back on the Q sheet ASA and P. After just returning from a 10-day mission trip to Canada, during which I had missed my F3 brothers greatly, I was motivated to bring the pain and knew my trust tabata-tunes workout …
With 5 weeks to go, 24 pax did the harder thing and posted in the rain. T-Claps to all the XL-er and double T-Claps to Bing and Ken Doll for going BIG with a XXL! Many of the runners completed the whole route without getting lost. Thats awesome! Only problem was the trailer that was …
Running with bricks is no fun. Hands hurt…shoulders hurt…less oxygen in the lungs. And 100% humidity made the morning a sweatfest at the Fox. Conditions- Rough The Thang- Warmup- SSH 10X IC, IW 10X IC 20 Merkins and 20 Squats OYO Grab bricks and run to Citadel Park with YHC intermittently calling for bricks in …
Conditions: Cloudy and muggy 78 degrees. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup – YHC didn’t wake up until the alarm went off this morning so was not entirely awake. Started warmup and didn’t plan on Merkins Between, but they were demanded by the PAX after the first exercise, so of course, I accommodated …
Life is complicated. What is a “catch” is complicated. The definition of “is” is complicated. Those new spill proof gas cans are complicated (and counter productive). Today’s GOAT bootcamp? Easy as 1-2-3 and L-B-C. So YHC will follow the KISS principle for today’s backblast… Conditions: Dank The Thang: COP 20 SSH IC 15 IW IC …
This morning our beloved Foxhole greeted 5 pax with humid, hazy, post-thunderstorm gloominess that cannot be matched. On the eve of our region’s 5th birthday, and multiple AOs offering anniversary Q’s, our numbers were understandably low. But in the true spirit of “I woke up at 4:30 am to do this to myself so i …
Plain and Simple (and humid… and sweaty… and smelly…)Read More »
A pair of PAX did the harder thing this morning… after a short Rucklite around the block. YHC will reach back to this deep cut from the early 90’s group “Ren & Stimpy” to capture the emotions from this morning’s events: What rolls down stairs Alone or in pairs, And over your neighbor’s dog? What’s …
Weather: 76 degrees, humid YHC had so much fun at his 4 year anniversary party at Crypt Tuesday that he decided to continue the party at Arena today with a few modifications. Apparently Eve enjoyed it also because he came out to Arena to do it again. The workout went something like this: The Thang: …
14 PAX helped YHC stave off vacation mode a little longer in the steamy Gloom. It is always an honor to lead TheCastle PAX, and today we had PAX from Score join as well. Thanks for crossing the gate and being with us. Conditions – 76 and Steamy Opened with the Disclaimer The Thang (all …
This morning was good. Every morning is a good morning. Our personal attitudes, struggles, and happiness are what push negative or positive perception onto what God gives us every single morning. Every day his sun rises and offers us a new opportunity. Some might say that based on the same thought process a morning is …
15 met @ Starbucks for a Woodshed+Legion Mini-Convergence, with Coffeeteria afterwards. Warm up stuff (SSH, Arm Circles, Imperial Walker) Group at the side of the parking lot to run the lines. Run to each line, burpie — repeat and return Amwrap (for 5 minutes) series of 5x merkins + iron cross + jump squats bear …
Disclaimer: I’m not a professional, listen to your body, modify if needed. BOM to pray. Warmup – SSH X 25 IC LBAC X 10 IC each arm TTT X 10 IC Slowzy to blockpile – grab a cinder block Tha Thang: Walk with block to 1st light post and do 25 …
7 PAX show up for a lil tabata plus some Superman’s thrown in for good measureRead More »
9 pax posted in the gloom this morning to concur the hill. Conditions: 75 degrees and 800% humidity. The Thang: Mosey to cheese grater TTT x 15 SSH x 15 LAC x 10 forward, 10 reverse reverse Imp. Walker x 15 LBC x 15 To the block pile and return to speed bump at bottom …