10 stations loaded with some goodies, throw in some running, and you have….an AMRAP (As Many Repititions As Possible for those keeping score at home). When YHC designed this one, he never envisioned it being an AMRAP, but not long into it, that feeling hit. The pax seemed to get their money’s worth, so there’s …
It wasn’t designed to be an AMRAP, but it felt like one…..Read More »
Not sure what it is about YHC anniversary Q’s and extreme weather. 2nd year was during the 1000 year flood and 5th during hurricane Michael. Putting “rain or shine” to the test. Well, the AO decided to draw the line at Tornado warnings so the celebration was delayed a few days. Thanks for giving me …
16 pax (including (5) 2.0s) posted on a Saturday at Turning Point for a variety Q. Here is how it went: Conditions: Pleasant long sleeve weather. Disclaimer and Prayer Mozey through parking lot to back lot and Circle up. SSH x 15 IC IW x 15 IC LBAC x 10 IC Front OHAC x 10 …
If you’ve ever experienced an F3 bootcamp using city infrastructure, you’ll love what F3 LexSC is about to offer. Also, if you’re not into run groups and/or The Reaper is too far to drive, you’ll love what F3 LexSC is about to offer. Launching soon, our region will have it’s first Friday bootcamp option. We …
8 PAX posted at The Bounty on semi-cool day for a morning that would end in many wobbling legs. Conditions: 68 degrees with a slight breeze Disclaimer no FNG’s COP: Mosey to the track for 2 warm up laps. Stop at the edge of the track and split into 2 lines. Frankensteins by 30 ft The throwing …
14 pax decided to take the Daily Red Pill by running a Monday 10K. Stride welcomed No Help who came all the way from the other side of town, like almost 4 miles away. Hold each accountable this week, men. Conditions: 65 degrees The Thang: Count off Disclaimer BOM The Route: From E. Main, L …
Conditions: BEAUTIFUL!! Fall has finally arrived!!! BOM Disclaimer It has been a few week since YHC has been able to post at Python due to knee and shoulder surgery. With things starting to gradually feel better YHC decided to lead this morning and push himself. YHC was surprised that many of the exercises hurt more …
YHC was looking through the Q sheet earlier this week and saw an open spot for this Saturday and decided to take the open spot. We did somethings different than my typical Q’s. Not a lot of running but a work was still done at The Hollow this morning. 12 PAX got together and we …
11 Pax posted at the Pit and let it fly. We were a little short of our usual numbers, but we exceeded expectations on effort and competitiveness, but maybe not so much on accuracy. Pax divided up and went 6 v 5 for the majority of the game. The 5 really held their own and …
Conditions: 72 degrees and Humid Intro: YHC pulled into the park at 5:20 and was pleasantly surprised to see Skidder ready to go after a long layoff with severe tennis elbow. Welcome back my friend! Mayhem showed up next after a 24 hr. layoff and the rest of the Pax appeared from the gloom around …
4 years ago I wasn’t sure what I was doing. I showed up at Howard Park as a FNG not sure how this thing would go and how I would do it. I was accepted, embraced and encouraged after knowing this was more than just a work out. The friendships and bonds I have …
The PAX finally experienced fall temps as 12 of the Nation’s finest hit the pavement for some milage. 12 PAX tackled various amounts of mileage from XL to XXXXXXXL. Weather: 58 Countarama Prayer The Route: Whiteford Route. Northlake/L on Whiteford Way/L on #6/R on Northlake to Flag. Announcements: Cheech 10k right around the corner Prayer
Conditions: Hurricane Michael was moving in with rain and 30-40 mph winds, but that didn’t stop some crazy PAX from working out. Temp was a warm 78 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup: Warmed up with various exercises followed by an increasing number of burpees OYO: Through the Tunnel – 10 IC – 1 Burpee …
Discaimer/BOM/Prayer Warmup: Chumbawumba; SSH until chorus starts (I get knocked down but I get up again ) hit the deck and continue until song starts back. Repeat. 3 minutes Continue warmup, LBAC x 10 forward 10 reverse IC, IW x 10 IC, Hillbilly x 10 IC, LBC x 15 IC The Thang: Mosey to blocks …
Location: Meadowfield Middle School Weather: 74 degrees, Humidity 98% Recap: Welcome to the boneyard workout. 14 Pax completed 8 exercises with a Block carrying for 65 yards in between each bucket. Prayer requests- Haiti victims, F3 wife with MRI, Hurricaine Victims, F3 men and their issues. Devotion: The Death of Self Jesus Christ was obedient to …
Conditions: A warm 73 degrees, but less humidity. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup: Warmed up with 62 reps of various exercises: Through the Tunnel – 10 IC Windmill – 10 IC Side Straddle Hop – 10 IC Little Baby Arm Circles – 10 fwd, 10 reverse – keep arms up Overhead …
I was all by myself. No one was watching, and I…ran somewhere and back. The End. Conditions: Favorable to be by yourself Disclaimer Prayer Route: Just followed the Q, crazy bastard was all over the place. Naked Moleskin: Larry Bird to HT, he really shined this morning and finished first. COT: Count …
With arrival of the new F3 card deck a workout was easily planned. Next time YHC will be sure to review exactly what some of the exercises are. In any case it provided good mumblechatter and creativity from Pax and Q alike. Weather: Perfect 1 min warning Disclaimer Prayer Mosey to practice field COP SSH …
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
13 pax posted for a run in the Pre Hurricane Michael Rain bands. With the uncertainty of the weather, YHC decided to keep the route within one mile of the AO. All pax returned safely and better after putting in the work. Conditions: 70s and intermittent drizzle The Thang: Disclaimer/Route/CountOff/Prayer Left down hwy 6 for …
YHC after nearly two years in F3 was finally able to take the Q game on the road. Graveyard was the first stop and I look forward to hitting AO’s all over the region! The crowd was great for my first traveling q and YHC fed off of the energy! To top it off 3 …
12 Pax showed up for YHC’s 5 Year F3-Versary for a Ring of Fire circuit of exercises. Thank you to everyone that has helped me along this journey. Thank you to all the friendships we have developed. And thank you to all the 3rd F opportunities for personal growth with God. Let’s keep this thing …
Led the men of Detention this morning in a fun AMRAP course around the backyard of the schoolhouse. Even had a special visit from Blind Side, good to see him! After some talk of tires being used, only six of us were brave enough to show. Weather: nice, there was a breeze Disclaimer Prayer Mosey …
YHC was up in Charlotte for the weekend with a bunch of hometown friends, doing what you do when your in a fun city with some old buddies. Put it this way, it wasn’t healthy, but it was fun. We all need it every now and then. What this ended up in was YHC being …
Conditions: Around 70, but still humid Stride Route: Run to Freedom Hendrix L on George L on Hwy 6 L on Railroad L on Freedom L on Cedarcrest L on Main Back to the flag COT – Announcements: Mentor Program needs volunteers (Lexington Elementary – hosting Mentor Nights) – See Ken Doll Hairy Bison – …
Conditions: 74 deg clear and breezy Disclaimer, Prayer Prayer (Lord’s Prayer) Warm-up – 1 lap around drop loop Side straddle hop – IC x 25 Merkin – IC x 10 Imperial walker – IC x15 Carolina Dry Docks OYO x 25 Mountain climbers – IC x 10 Title of workout – Trivia Day! YHC will …
Weather: overcast, 68 degrees, moderately humid The Thang: Intro, disclaimer, prayer Loops around parking lot to allow No Help to change shoes, mosey to the Field of Dreams for a warm-up. After some hiccups in the instruction, the warm-up looked like this: SSH x 27 LBACs x 13 forward, x 14 backward OHC x 1 …
Awesome crowd and some mumble chatter. Great seeing some men we haven’t seen in a while and some seasoned veterans that came home for the workout. Awesome time was had by all. Bear crawl Bridge Run a lap around the creek stopping for fun: 50 Overhead claps, IC Merkins, 12 IC Flutter Kicks, 25 IC …
On Monday YHC answered Dri-socket’s call to lead the Q for CAT. As YHC’s luck will always and forever be, at 7:00 pm last night YHC started to feel terrible. Body aching, headache, etc….but that wasnt going to stop me from honoring the commitment to lead. With a couple of Tylenols, a gatorade, and a …
17 Pax (including 3 runners) chose to move their cars and show up at Depot on Tuesday, others….. Conditions: Mid 60’s, no wind, finally felt Fall-ish. Disclaimer/COP: Thru the tunnel (10x) IC Side straddle hop (15x) IC Merkins (10x) OYO The Thang: One lap ending at the soccer field near the playground, line up on …
34 PAX rolled in to help us celebrate this AO’s 1st year. Conditions: Nice and Muggy The Thang: One Minute Warning Disclaimer that neither myself or Wee Wee are professionals BOM & Prayer and we counted off COP: SSH x 34 IC TTT x 15 IC 34 Burpees OYO Count off into groups 1 and 2…group 1 started with …
Conditions: 69 humid and still feels like summer BOM Disclaimer YHC recently received my F3 deck of guards and have been waiting to try them out on the PAX. YHC signed up to Q at Snake Pit for my birthday several months ago before the many surgeries. YHC messaged the AOQ and asked if it was …
14 Pax including 2 FNG’s posted Saturday for a fast paced but sloppy version of Ultimate Frisbee. 1 minute warning Disclaimer Opening prayer Mosey to the practice field A few warmup tosses and the pax counted off for teams. The game was pretty competitive, particularly since one local neighborhood is apparently made up of tall …
10 pax posted on a Saturday at Turning Point before our 3rdF work day and got some betterment. The Q slot was open, YHC was a tad tardy, however, Granola provided the Warm Up and then YHC fulfilled the AOQ duties with a WO ready to execute. Here is how it went: Conditions: Like its …
10 Pax started their week off the right way with some Crusade miles with some loops through some neighborhoods. Conditions: Low 70s, Humid The Thang: Disclaimer/Route/Count Off/ Prayer L out of Parking lot onto Hwy 6 L into Whiteford Lake, make the loop back to Hwy 6 L into Hunters Ridge, make the loop back …
Conditions cooler but muggy. COT Disclaimer and prayer There’s always a good time to be had at python. The kettlebells will always tell you where you’re at physically. The good thing is we have a lot of kettlebells to choose from so we adapt. Working all weekend YHC had limited time to prepare to Q. …
First time leading the Pax of Bounty!! Fun was had by all trying to catch Pickle on Growler Hill!! Prayer Mosey to Growler Hill!! Sprint up and jog down X 19 (20 for Pickle cause he couldn’t stop at 19) Mosey to parking lot for circle. announcements and prayer
The AOQs have been eyeing a CSAUP, and repeatedly talked about testing it out. YHC suprised the Pax today with dropping the little bit of fun. Weather: too dang warm for October Disclamer/Prayer The thang: Circle up – 20 SSH IC, 20 Imperial Walkers IC, 15 LBACs forward, 15 overhead claps, 15 LBACs backward IC. …
9 PAX (including 1 rucker) posted for a Saturday workout at Shawshank. As a Q, any time that you get Paper Jam and Notebook at the same workout, you’re going to have your hands full. YHC did his best to keep things on track. Below is a detailed account of what happened: Conditions: 70 deg …
Conditions: A warm 76 degrees, unusual for October, but with not too much humidity. The Thang: No FNG’s Disclaimer Prayer Warmup: Walk to the bus circle for some warmup exercises. YHC had to swap Q dates due to a conflict, so it was a few days early for a birthday celebration, but that was what was on …
Conditions: 70s and Dry. 9 pax made it out for the 0545 XL and 18 pax posted for Week 2 of The F3LakeMurray Handball Championships. Good times were had by all. XL YHC had a plan for the Q today that did not involve a lot of running. Shortly before go time, Skunky and Butterbean …
Saturday, October 6: Week 2 of The F3LakeMurray Handball Championships & XLRead More »
Posted on Nail Pop’s behalf: BOM: Prayer by Nail Pop. Weather: Just right for a good ol’ sweat. 17 PAX posted at Surge for a 38 Special Birthday Q at the hands of YHC. Mosey to lunch lady land for a little warm-up. COP: SSH x 20 IC TTT x 19 IC Little Baby Arm …
Today we sadly remember the loss of our F3 Brother Darth Visor who passed away on Tuesday at the age of 56. We did 56 reps to remember him. The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance. Mosey around the parking lot to the far side and stop in front of the …
Conditions – 73 and Balmy Opened with the Disclaimer. Warm-up: SSH x 20 LBSC x 10 forward and x 10 backwards Slow fast merkin x 10 Calf stretch 20 count BBSU x 20 Count off 1 and 2 – 1 gets rifles and 2 get blocks Rifle (R) / Blocks (B) R: Up and over. 30. …
Weather: 68 degrees maybe? The Thang: Intro, disclaimer, prayer Mosey up to the Field of Dreams, grab blocks and back down to the parking lot for COP SSH X 29 IC #Forever29 LBAC x 10 IC f/r OH Claps x 10 IC TTT X 10 IC “Mogadishu Mile” 4 Rounds for time of: -19 Block …
QIC had a nice route planned out but decided to do a drive by just before time to get things started. It was decided that there were a few places a little too dark to not have given fair warning to the PAX to bring extra light. So what does Rooster do when scrambling for …
10 warriors gathered together to take on the remaining life that summer is desperately clinging to. Conditions: Still not cool The Thang Warmup SSH IC x 20 (new meaning to backblast was discovered IC) TTT IC X 10 Merkin IC x 10 IW IC x 15 Mosey to block pile and split into two teams …
16 pax beat the fartsack and posted for a Dunphy double whammy Birthday and 4 yr Anniversary Q. Pax heeded the call to wear orange in honor of Darth Visor who F3 nation lost recently. The mumble chatter started slow but rose to the Shank standard. The buy in gator merkins was a rough start …
5 PAX started their Thursday off right by showing up at The Roost. Despite a picture of the new Roost “toys” that was sent out by YHC last night, these guys still showed up. There was a lot of debate and worry, especially from Dirtbag, that YHC was prepared to show up with the “elastic …
Since CAT stands for CORE Athletic Training, I figured I’d do… well… all core exercises today. Due to lack of originality of my part (and not being able to remember all the variations), I went to the Exicon for help. Basically I grabbed all the “core” tagged exercises and we went down the list doing …
YHC showed a little early to set up some cones and noticed he was the only one there. Got a little nervous if it was Friday and not Thursday! While setting up for the workout, Mercy Rule came running by and requested that I didn’t hurt the Hollow Pax too much, which I obliged. These …
I like to check up on the men of Turning Point every now and then and make sure they’re still following the rules – 1 minute warning, counting in cadence, calling exercises and the intro correctly, the usual stuff. They usually keep me straight. Here’s how it went down this morning. Conditions: nicer than usual …
Grout and YHC have longed to get back “home” to lead the Men of Depot. This AO is where we fell in love with F3 Nation almost 5 years ago. Thanks for the Depot pax for the warm welcome and putting in some hard work. We knew ol’ Stagey would EH hard for this mystery …
The Thang: 10 burpees OYO Mosey to loading dock lot- warms ups- countless SSH, 10 TTT, 10 IWs, 10 LBAC on side road- 10 to 1 squats to burpees Mosey back around to tennis court parking lot- bear crawl between light poles, 20 LBCs, walk to next light pole, bear crawl between light poles, 20 …
Good to be back out with the Pax of Tomahawk today; Great group of men, who always give it all they got. Mosey-over to the block pile. Circle up: X15 IC Curls for the curls X15 IC Shoulder Press X15 IC Block Mt. Climbers X15 IC Block Merkins X5 OYO Burpees with your Block …
Five PAX met on this muggy fall morn Snowden at the Q no running true to SCORE Side Straddle hop so true to our form Little Baby Arm Circles as we begin to get warm Imperial Walkers in cadence was next Snowden loves those Squats, he likes them the best To the high school steps …
14 PAX posted this morning for a solid block work circuit thingy! F3 Nation is trying to wrap our heads around the fact that we lost one of our own way too early. Darth Visor was a man that YHC didn’t know except to say he’s a brother. Today we wore orange in honor of …
Conditions 71 and humid Disclaimer Pledge BOM YHC signed to Q again in honor of himself! Its YHCs birthday so YHC dusted of last years’s birthday Q and added 1 rep to each exercise. YHC remembers that the men really enjoyed this one last year so it seemed fitting to do it again. YHC thinks the …
Conditions: Perfect Tha Thang: 11 faithful did some portion or another of the famed semi-annual Jar Jar Kumbaya run. Details at the link below. Some did Ragnar taper, some did something else, but about 6 stuck out the whole workout. 6.3 miles of random direction, speed and distance combination work. Its a nice changeup running …
YHC has been honored and blessed to be part of this thing we call F3 for close to 4 years. So when the opportunity to take the Q on my 60th birthday, I decided to go all out to make it a special Q event. The goal was to tie everything to the number 60, even the 60’s music. …
11 pax tried to open the combo lock while 1 pax ran around campus WEATHER: 70ish and humid Disclaimer/ Prayer Mosey to helipad COP 9 SSH IC 25 LBAC (13 F, 12 b all IC) 19 LBCs IC 9 Merkins IC 3 Burpees OYO Numbers are from a date: Sept. 25, 1993, YHC’s dad died …
18 Pax posted for a special version of the October running of the Kamikaze. YHC put out on Twitter that less pax would equal more intensity. The pax posted anyway, and threw down some impressive work. The next Kamikaze will be on November 6th. Conditions: Fall-ish THE THANG: Disclaimer / Prayer Mozey from the parking lot, …
It had been a while since YHC had visited this AO, so I decided to drop by and dial up a little Leg Day goodness in hopes of giving these fine men their money’s worth. It’s no secret that this AO draws a large crowd, and while they’re not known for their mumblechatter, they ARE …
It’s October, so YHC broke out the #Pumpkins (Smashing) for a little pick me up at CAT this morning! 7 PAX took the DRP and rocked this WO for some betterment. Strong work out there, gentlemen!C. Disclaimer Prayer Mosey to track infield COP SSH x 15 IC TTT x 15 IC OH Clap x 10 …
Weather: 66 F, partly cloudy It’s hard to believe that one year ago we launched this new AO. The anniversary caused YHC to pause and reflect on the last year. We’ve experienced just about everything the weather could throw at us; we’ve had cold; we’ve had wind; we’ve had cold wind; we’ve had rain; we’ve …
Disclaimer, warm-up: LBAC, merkins (IC), air squats (IC), TTT, cherry pickers, imperial walkers (or hillbillies depending on how you interpret Qs instructions vs demonstration), mosey to park, Lt Dan length parking lot. The thang: picnic tables for 15 dips, 15 box jumps, rinse & repeat for 30; playground for a modified buddy team Murph (each …
6 pax started their Tuesday off at Roost greeted by somewhat cooler temps. That feeling didn’t last for long as we took off to get our heart rates up. Here’s how it went down: Conditions: 68 with lower humidity Tha Thang: Warm up lap around the track. Circle up for: SSH (IC) x 15 Windmills …
YHC had an idea a couple nights ago to bring it back to a staple of the F3 palette. The original weinkie was to have a triple Dora (which will happen). The exercises selected were going to maximize reps, however, upon arrival this morning YHC looked at the men of Smokehouse and new they wanted …
Q Ebert Conditions 65 and gorgeous Disclaimer Ebert Pledge of Allegiance BOM Ebert The Thang Warm-up None, just work The Sausage Factory 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 …
11 Pax show up for some of YHC’s new material. They, of course, nailed it! One thing is for sure, there is no way to make a burpee fun. Although, i think the pax secretly enjoyed the gorilla lunges (link below for details). Great work today, men! One Minute Warning Disclaimer: Prayer: The weather: Low …
Disclaimer Prayer Mosey to Pressbox, Circle up SSH 15 IC TTT 15 IC Imperial Walker 19 IC LBAC 10 forward IC, 10 backward IC Split into teams Each team gets one log. Set one. Log Press 20, Merkin 20, Squat 20. 2 turns of each team rotates taking turns doing each exercise Set 2 Walk …
6 pax made it to XL at 0545 on Saturday for some straight up work before the main event at 0630. 16 pax posted for Week 1 of the F3LakeMurray Handball Championships Conditions Low 70’s, dry. XL Depot Welcome; disclaimer COP (Uptempo) 20 SSH (IC) 1 burpee 20 SSH (IC) 2 burpees 20 SSH (IC) …
Saturday at Depot: XL + Week 1 of the F3LakeMurray Handball ChampionshipsRead More »
The PAX welcomed Freebird back to the Q at #TheCastle. Since YHC is posting this on behalf of Freebird, additional commentary has been added. YHC’s first observation is that Freebird clearly did not read Selfie’s BackBlast from Friday, which noted that 2.3 miles were run with bricks. Despite the Cliff Notes download from Selfie this …
Welcome Count-a-rama Prayer A Dozen PAX hit the pavement in the morning gloom with a simple out and back with a twist. The weather was a cool 67 degrees and all PAX put in some good work and got better. The Lex 1 Party included YHC, Taffy, Hawk, Ryan’s, Hemingway and Night School. Great time …
Weather: 76 and humid 1min/Disclaimer/Prayer Squatter starter – 50 squats OYO Grab 2 bricks and head behind the tennis courrs 1-10 ladder; burpees at the bottom-squats at the top mosey to tennis courts drop the bricks bear crawl suicides and regular suicides mosey to track lunge 100yds then 12 ea or Lat raises, Front Raises, …
It’s been a while since we did some true speed work so I decided to reach back into my old bag of crossfit tricks and pull out a 100m workout from the past. I run a lot more than I did in the past so the workout should be easy. Right? Weather: Nice and cool …
(Posted on behalf of PickAxe) 9 Pax beat the fartsack on a Saturday morning to join YHC in a workout designed to intentionally focus on PT test results. Weather: Cloudy, humid, a few sprinkles Disclaimer/Prayer Mosey to staff parking lot Circle up: 15 Windmills IC 15 TTT IC 10 LBAC forward IC, hold em up, …
The weather was a little bit unusual – high humidity around 78 degrees for Wild Hog’s VQ. There was a TON of mumble chatter as we tried to warm up. Everyone was trying to throw him off his game and see if they could derail the train before it even started. The train was chugging …