Disclaimer THE THANG: Started with some good ol’ fashioned dealer’s choice. Shifted into playing 3v4 soccer with small 6ft wide goals Played the goalie game for a bit. One person distributes balls to the players so they can shoot while someone is in goal trying to stop the person who shoots after them. It’s a …
8 pax got after it on this muggy July morning. Work was done at an accelerated pace. “The standard pace is for chumps.” -Derek Sivers to Tim Ferriss. Conditions: Sweaty Welcome/Disclaimer COP Rapido: SSH (15x) (IC) 5 Burpees (OYO) SSH (15x) (IC) 4 Burpees (OYO) SSH (15x) (IC) 3 Burpees (OYO) SSH (15x) (IC) 2 …
Pull-Push-Lift-Squat: All in a Morning’s Work at DepotRead More »
Weather: Mid 70’s and humid The Thang: Intro, disclaimer, prayer Mosey around and then Cramps pointed out a nice hill that the pax would love to use, so we went there for COP SSH x 10 IC TTT x 10 IC Move over to the bottom of the hill to start the EMOM leg day …
YHC’s F3 name is 7-11 and by contract I am supposed to Q every year on 7/11, therefore YHC did not want to disappoint. YHC went outside the box and decided to have a “scavenger hunt for pain” in which 2 teams would compete to complete 7 workout stations at various places all over New …
With only 8 weeks remaining until BRR 15 PAX came out to get better. It was good to have the Wander ruckers join us too. Today was also a very special day as we celebrated the awesome job Kukoc has don’t as AOQ over the past 16 months and welcomed MacGruber and YHC as the …
8 Pax + 1 🏃 + 1 fly by defied the serenading call of the fartsack. 8 Pax participated in a YHC led workout designed by GORUCK, 82nd Airborne WOD. Conditions : 74 degrees, cloudy, and very humid The thang: modified by using block in lieu of ruck …
Weather Conditions: 77°and 94% humidity 11 PAX answered the call this morning with 3 running Stride Lite. Although the humidity checked in at 94%, it did not stop the Pax from giving 100% effort. Strong work by all, here is how it went: Disclaimer and Prayer Mosey across the bridge and circle up on the …
Conditions: 75 Degrees, 1000% humidity and wet, but no rain The Thang: YHC’s was excited to bring some betterment to The Hollow. YHC was inspired to deliver a beat down, but the humidity was sucking all the energy from the Pax! However, YHC was not deterred and the men of Hollow got down to business! Intro/Disclaimer/Prayer …
The Hollow men visit the Field of Dreams by KnozitRead More »
Conditions: 75 Degrees, 1000% humidity and wet, but no rain The Thang: YHC’s was excited to bring some betterment to The Arean. YHC was inspired to deliver a beat down, but the humidity was sucking all the energy from the Pax! Floppy Disc enjoyed playing “head games” with YHC. He shared some war stories from a …
Arena Pax enjoy a little “Who’s Your Daddy” racing in the 1000% HumidityRead More »
YHC happened upon Brother Improv’s post yesterday touting the suckiness of a workout he had just completed…so of course it was one YHC decided would be a crowd pleaser with the Crypt Pax. Coupled with the near 100% humidity and a preworkout 3 miler, this workout did the trick. (It also helped fill several open …
Conditions: 76 degrees; 95% humidity, 74 degrees dew point, winds NNW 1mph, low UV rating. In summary: Let us allow Eugene Morris Jerome to sum up the conditions, as only he can: Under the waxing crescent moon, 5 PAX gather this morning looking to get better. T Claps to those members of the StrutBrigade that …
Three years ago the SF was planted for the first time at Pleasant Hill Middle school. Today we celebrated that with a beatdown delivered from some of the original pax. Some who were there day one and others who were EH’d over the first couple months. Ambush is a special place for these guys and …
17 PAX got up to post this morning for a 5-year celebration beatdown. No themed workout, no over complicated component to commemorate the day, just a good old fashion sweatfest. Conditions- Clear and humid, probably 75 or so The THANG: Disclaimer-Prayer COP- SSH, Through the tunnel, Arm circles, overhead claps, dirty birds, moroccan night club, …
YHC was slack over the 4th of July holiday, and forgot to schedule his Q’s for Q3 2019… how excited he was to see an opening at Detention for Thursday, 7/11!! Lot’s of work was put in for a fairly un-creative, but tough Q. Someone get on the horn and let Lexington 1 know that …
For Round 2 of the Dozer Doubleheader, it only seemed fitting that the pax of F3 CAT do 2 things: Upper body work, and stay dry. YHC was happy to oblige. As usual, the pax showed up ready to sweat and get better. Both were accomplished. Read on for the 411. ***Conditions: 72 degrees with …
4 pax made their way to Foxhole this muggy July morning for a reunion of sorts. It’s been awhile since Bellhop has been with the pax here; he’s easing back his F3 boot camp routine via a tour of F3LakeMurray AOs with some running, some movements, and a lot of fellowship. Conditions: 74, humid, no …
11 PAX defeated the snooze button and gathered in the gloom to recognize YHC’s second year of getting better with brothers. Conditions.. like any summer morning in South Carolina, cool and dry! The Thang Warmup SSH x 22 LAC x 22 (11 forward 11 reverse) 2 tours, one mosey without block and one with 1st …
YHC has recently been MIA at BCs but took the opportunity to come out afterwards to SnakePit and conduct some track work. The word got out and requests were made to bring the workout to the gloom. YHC had no choice but to accommodate. My experience let me know that adjustments would have to be …
10 Pax got better this morning in a Chuckwagon Challenge (3 for SL). The numbers were weak but the work and effort were not! QIC got his inspiration for today’s workout from participating in the Ryan Rawl Challenge on July 4th with HBB. We partnered up, pushed each other, got stronger and had fun doing …
11 Pax posted for the July “swimming” of the Kamikaze. The Humidity won the Gloom. Impressive work by the pax. The next Kamikaze will be on August 6th. Conditions: Mid 75’s, damp from the overnight storm and SO. DARN. HUMID. THE THANG: Disclaimer / Prayer Mozey from the parking lot, down the hill to the far left …
It was another outstanding time with the men of Shawshank in the gloom. You never really know what you will hear or see there. For instance, today, Cowbell was talking about his wife giving birth to their 8 pound baby. He also had hernia surgery about a week before the baby’s arrival. YHC, known much …
Following a pretty nice thunderstorm, the rain readied the grounds for 7 men to put in some work. Here’s how it went down – Weather: 85* 2,000% humidity COT/Prayer/Disclaimer The Thang: Mosey over to grass next to black top for COP -20 SSH IC -5 Burpees OYO -10 TTT IC -5 Burpees OYO -20 Imperial …
Time for YHC’s first BB. As GY knows YHC likes to tour RB Campus and today was no exception with the focus on the stadium. No worries though blocks, merkins and abs were stops on the tour. Conditions: Muggy, Muggy, Muggy Disclaimer The Thang: Mosey to press box circle up for warm up SSH x …
You know that feeling you get when you’ve successfully crafted up the perfect boot camp workout in your mind, the kind that will be talked about for months to come, only to have a monkey wrench thrown in and just wreck everything? Well, that’s not what this BB is about, because the OG’s at CAT, …
75 Degrees and 99% Humidity made for easy conditions to break a sweat at Surge this morning. 6 Pax showed up after a night of thunderstorms to follow YHC around until he filled close to 45 minutes with an adlib BC. Disclaimer, opening prayer Mosey=Escobar Pac Escobared over to the front of the building for …
Conditions: 75 degrees (Real Feel 84 degrees), 93% humidity, 73 degrees dew point, darkish with signs of lightness from the East, visibility of 9 miles, low UV rating. Under the waxing crescent moon, 8 PAX gathered in the glorious gloom of Strut looking to get better than they were a day before. YHC signed up …
A couple of years ago, my family visited Gettysburg and I incorporated a little history lesson into the beatdown when we returned from the trip. It is important for us to know our past and where we’ve come from, so I brought it back this morning and re-acquainted the Pax. Additionally, this would be another …
Conditions – Mostly muggy at first, moving to slightly oppressive by the end of the workout – a beautiful morning @F3Woodshed! Intro / Disclaimer The Thang: Warm up: SideStraddle Hops in cadence (20) Imperial Walkers in cadence (20) Little Baby Arm Circles (forward & back), Overhead Claps, Raise the Roof in cadence (10 each) WIndmills …
MOSEY TO ROADSIDE OF PARKING LOT FOR THE WARMUP EXCERCISES. SSH X 20IC TTT X 10IC WM X 10IC MONKEY HUMPERS X 7IC 5 BURPEES OYO LBAC X 10IC MOSEY TO LIGHT POLES FOR BURPEE LADDER 1 BURP AT 1 LIGHT POLE, 2 AT 2ND AND SO ON… 28 TOTAL MOSEY TO BLOCK PILE AND …
After a lengthy bootcamp hiatus this spring, Bellhop returns to the gloom in earnest to pick back up. Many thanks to those who texted, called, or emailed during this time. A lot has been going on at work (and unfortunately still is); however, YHC is resolved to resume training and getting better with his pax …
Bellhop Returns for “Pothole’s Murderous Mile” a/k/a Suicide LightpolesRead More »
With the new AOQ taking his first week off of his duties he asked if I would make sure the SF got planted ITG this morning so YHC obliged and lead the PAX on an old faithful classic that YHC likes to do when I quick pace is in order here’s what went down… Conditions …
In preparation for The Bounty last night, i read an article with this excerpt: Running Uphill vs. Downhill Running Running uphill works all the “back” muscles — the hamstrings, calves, glutes, hips and even the Achilles and small muscles around your ankles and feet. These muscles help propel us and stabilize us. Hill repeats help …
MJ returned to Stride this AM & that made it a great Monday at F3 Stride and F3 Lexington. Please pray for Maggie, the Capps family, and the surgeons today. Maggie Capps is undergoing brain surgery this morning in Memphis. Conditions: 70s, humid The Thang: Disclaimer Count off BOM The Route: Pickle’s Big Loop Take …
11 pax beat the fartsack to do the harder thing and be there for YHC’s VQ. Weather: 74 and humid The Thang: COT/Disclaimer/Prayer Following a rucking tour of various retail parking lots the pax circled up for some kettle bell work. YHC chose the muddiest part of the parking lot because, why not? Kettlebell x15 …
YHC was at a loss as to what to do today, but when a new group who wasn’t there last time we toured the parking lot showed up, YHC knew what to do. Conditions: Near perfect; cool and clear; decent amount of humidity [that’s a technical term, for all you non-weather savvy folks] The Thang: …
Circle Up, Disclaimer, Prayer Circle up in the parking lot to warm up 33 SSH 4C IC 33 TTT 4C IC Mosey to the far side of Ambush Alley near PHES. Since the PAX was slowed down due to injuries or mumble chatter indicating that they might have injury, the Q decided to start with …
I did not expect a large crowd the morning after the 4th. Only Hemingway and Pickle made it. After going over the route and a quick prayer we took off. It wasn’t long before the sweat started pouring. Hemingway made it about halfway before he had to tap out. Pickle was too far ahead for …
Needing to Q at Urban Legend, I checked the Q sheet and saw that July 5th was available. I didn’t know what the turnout would be since it was the day after a holiday, vacation season, and a good day for guys to take off work. We had 10 PAX total with 3 being 2.0s. …
YHC leading this morning started off as a joke by Paper Jam putting YHC down for a July 4th Q without my knowledge so YHC just went with it and owned it and came up with a game plan to make and red blooded American proud!! Here’s what went down Conditions Typical Lexington July morning HOT …
It was a beautiful morning to be out in the gloom, and the five men who came out for a late edition of Score gave great effort, and sweated a lot. YHC wanted to do something that would honor our country and our flag, and had a theme to accomplish the task. Condition: 78 degrees …
Score celebrates our country and our flag on this independence dayRead More »
F3 Camden Title Christmas in July! Date 7/2/2019 Conditions 76 Degrees and super muggy QIC Wojo PAX 15 – Mayplant (Mad Respect), Hope Solo, Pothole, Kiffin, Schrute, Weed, Snookie, Antman, Tweetsie, Cornwallis, Sacajawea (Respect), Mayhem (Respect), Whaler (Respect), Abby Wambach (Respect) and Wojo. Intro Abacus hurt Neon so here I am. Disclaimer Not a professional. …
23 Pax converged on the hallowed grounds of F3Depot at 05:30. Conditions were a balmy 80 degrees with a chance of pouring sweat. All pax put in work. The Disclaimer was made and understood. We welcome two FNGs, Chestnut and Vlasic. Chestnut works at a sausage packing company, and Vlasic was named based on his …
10 PAX posted for a July 4th Booster beatdown. Pretty humid, we worked up a good sweat. Weather- clear and probably 75 or so with high humidity The Thang: COP- disclaimer- prayer Mosey to back parking lot- SSH, TTT, Squats all IC Head down to grab a block and go to track. At one side …
YHC’s closest AO is Shawshank and yet has only posted there a few times, mostly because of work schedule. But since YHC has off on the 4th of July, today was a little different!! Mumble chatter was strong to start with, and things got really worrisome when the PAX proved they couldn’t be trusted to …
What is it? A 10 event challenge testing the speed, strength, power, and endurance of F3 Men. When is it? Saturday, July 27 at 8:00am Where? at Ben Lippen School, 7401 Monticello Rd, Columbia, SC 29203 (park and meet at the Track) Why? Good question. Moving on. Schedule 8:00am Weigh-In Order of Events 8:15 200m …
Temps 75 and Muggy Disclaimer Prayer Mosey to the upper field SSH 15 IC Squat X 15IC Imperial Walkers 15 IC Squat X 15IC TTT 15 IC Squat X 15IC Mosey to the block / brick pile (1 block and 2 bricks per PAX) Set 1 With Your Block – Side Squat to the 10 …
77 and Hot with no breeze Opening prayer, Lord’s Prayer and Pledge of Allegiance. I have decided to get better myself and start posting back blast, F3 has good reasons for having structure. I have benefited greatly from F3, so I need to respect the structure. 11 Pax enjoyed a very warm morning workout, it …
As soon as I arrived I knew this was going to be a long workout since people decided to pick on my “running shorts”. Nub called them swimming trunks because he wouldn’t know what running shorts are anyways. I looked to my right and thought I seen a mystical creature but it was Mermaid and …
Conditions: VERY Humid 75 degrees at the Depot. Nice turnout though, although it was bittersweet without our old friend Arrears, who is no longer with us. May he rest in peace…in Lexington. The Thang: Warmup Through the tunnel (x11) Overheard arm claps (x10) Little Baby Arm Circles (x10, reverse, x10) Side Straddle Hop (x10) Native …
Weather: 75° and 1000% humidity The Thang: Intro, disclaimer, prayer Mosey to the top of Cemetery Hill for COP SSH x 10 IC TTT x 10 IC LBAC x 10 IC f OH Claps x 10 IC LBAC x 10 IC r Run down to the first light to start EMOM (every minute on the …
Dudes of Detention put in the work this morning. They got after it. They brought some quality mumblechatter as well. Here’s what we did: 20 SSH IC 10 TTT IC 10 squats IC 10 merkins IC 5 slow windmills, 5 fast windmills IC 10 IW IC 10 LBAC F IC 10 LBAC R IC …
If you wanted to work your legs, chest, abs, and cardio, Shawshank was the place for you. We did it all. Several welcomes this AM: 1) Welcome to F3LexSC, Arrears. He is a transfer from F3LM. Thanks for making Shawshank your first stop of your Lexington AO tour. 2) Welcome to your first bootcamp, Dauber. …
YHC loves the Hollow because there are bricks and blocks. While all AOs have blocks, not all AOs have bricks, but YHC loves them. It is a really nice transition point as the workout goes along to be able to shift the weight down. Anyway, YHC loves the Hollow, and the Pax always bring their …
Conditions are clear, 76 Degrees and humid Not a Pro/modify/no FNGs/COP Mosey to grassy knoll by parking lot Warm up with Ghost Count Cadence YHC counted the first cadence out loud (1, 2, 3) and the Pax replied with 1. After that, the goal was to finish the rest of the reps as a group, …
Weather: 80 degrees (1,000% humidity) Circle up, disclaimer, BOM & Prayer Gather @ Shovel Flag for Pledge of Allegiance COP: Mosey to Teachers Parking lot & circle up SSH x 15 ic TTT x 15 ic LBAC x 15 ic (front & back) Mosey to Block Pile, each Pax get a block, mosey back to …
Weather: 80 Degrees – Very Warm The Thang: Intro, Disclaimer, Prayer The route – head north to look for any kind of breeze or cool air. The hunt was mostly unsuccessful. COT & BOM Prayer Requests Unspoken requests. Swanson’s dad Announcements – Not much interest in the Paper Jam 20 mile 4th of July run …
Weather: 72 degrees Count Off Prayer The Route: Maiden to Church L on Church L on Gibson R on S Lake L on Railroad L on Swartz L on Main R on Harmon R on Corley L on Dreher Straight onto Columbia Ave L on George L on Hendrix L on Church Back to the …
6 Pax descended upon the Valhalla gloom for a new monthly installment of pain, No Hope Hill, courtesy of Swingline. The Pax were inspired by last week’s adventure in The Bull and found a way to create torture for us NE Pax. Work was going to be done today. Conditions: 73 and heavy Disclaimer The …
In awful humidity with the strong stench of tar in the air, 17 men and young men ripped through some speedwork. Track suicides are terrible but we got better. Go do something great today! Conditions: 70s, humid, smell of tar in the air The Thang: Disclaimer BOM Warm up mosey Dynamic Stretches Track Suicides ***recommended …