A lot of UofSC gear today at Detention, some stayed on the ground as some of the pax couldn’t bring themselves to wear the garnet. We also established that the turkey is the dominant bird, just saying. Weather: 54°, Postal’s exposed nip was pointy due to the colder weather (see Wapner’s pic for proof) The …
Strut 56 degrees, Partly cloudy and Dark.. Humidity 89%. Utah 27 degrees, no clouds and Dark.. Humidity 22%. Strut Elevation 358’.. Utah Elevation 6’500 Strut only one wife allowed under law.. Utah Wife count TBD.. Great workout, Mumble Chatter was very active and aggressive just like I like it.. Direct attempts were thrown at me …
Well, App State went and did it again, they got ranked in the top 25. This time at #24! Hopefully, it will be longer than a week this time, but either way, this workout was a celebration of that ranking. Coon Dog made an excellent point today. He said, and this is a paraphrase, App …
It’s Tax Day! (for the extended people) Conditions – Perfect The Thang: Run down Briarfield to Trenholm and back stopping at each intersection to do 10 Burpees. Total of 100 Burpees Jumping Clock Squats – do the number of jumping squats at each number on the clock. Total 78 Jumping Squats Step-ups while we wait …
YHC returned to the Arena this morning; the last time I was here, we played around with tennis balls. None of that this time! No, today YHC decided a full-body beat down was in order. Despite the cooler temps, the PAX still got a good sweat on with some old favorites, and some new exercises …
Conditions were perfect (mid 50’s and plenty of dew on the ground) for YHC’s return to where it all started. Those hallowed grounds we around here call “Depot”. A little disappointed no burpee train came through. Is that still a thing? 25 Pax Showed up and we got to work COP: Disclaimer etc etc SSH …
10 Pax beat the fartsack to show up for YHC’s Q at Turning Point. YHC was encouraged by Wapner’s suggestion to the pax of TP to Q once a month for the rest of the year. Below is what unfolded. Conditions: 57 degrees, amazing. Disclaimer/BOM/Prayer Mosey to the staff parking lot. Circle …
8 pax defied the fartsack on this beautiful Monday morning. The morning temps trick you into thinking the run wont end up in a sweat-fest. YHC should have brought a towel. Thank you to MacGruber for always being so accommodating even if from afar. Going to jump back on the Q sheet for the accountability! …
8 PAX chose to get better at #thecastle this morning – #blocktoberfest. Weather – 70 and clear Disclaimer Block/Brick Selection and the fun began Round 1 – Warm up – SSH 20 x 4 count, TTT 10 X 4 count, Imperial Walkers 20 x 4 Count, LBAC- F with Bricks 20 x 4 ct, LBAC-R …
A full moon, some cool weather, and a great bunch of dudes made this a perfect morning for some speed work at The Bounty. This is always a great change of pace workout and these men always work hard. If you haven’t tried The Bounty come on out, we would love to have you sometime. …
7 Pax posted for a workout YHC decided to tryout. There was much complaining, so its considered a success. Here is what went down. Conditions: 70s and cool The Thang: *** YHC had some Alarm issues, but notified the AOQ prior to the start of the Workout. YHC arrived 10 minutes late, so there is …
Conditions: Upper 50’s and great cooler weather The Thang: Disclaimer and opening prayer Mosey 1 lap around SOP main building and then circle up near Shovel Flag COP Imperial Walkers x 20 IC Through The Tunnel x 10 OYO Hee Haw x 15 IC Squats x 20 IC Little Arm Circles …
5 PAX converged at Battle to #getbetter on a Saturday morning. Even though the workout was fairly straightforward, it was still a very effective full-body beatdown. Conditions: 60 degrees, very pleasant The Thang: RA- Grab pavers and mosey to football field. Line up on goal line. 10 merkin rows, 15 bottom burpees, 20 squats, 25 …
Nothing like fall and October to think about MLB Playoff Baseball. Now that the weather finally cooled off YHC decided to modify America’s National Pastime. The intent was to play on the softball field but that was too dark so we moved to the practice infield. Pax lined up at the simulated foul pole and ran to …
Weather – mid 50’s and awesome. Field conditions – dew with dew on top of the previously stated dew Gentlemen, After a few weeks away for make sure the 2.0 was good to go and a little procedure to make sure that the most recent 2.0 was the last one, YHC was back in action …
Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Slow fast Merkins Calf stretch Thigh stretch Partner Up DORA 200 Merkins 200 Squats 200 LBC’s Mosey to Bottom of the Hill Round 1: Bernie Sanders – All the way To the top 50 Side Straddle Hops Back down …
12 Pax, including 1 🏃 entered the gloom this morning yet again to prove something. More specifically, 11 Pax endured another one of YHC’s Painstorms for another installment of the Smithers Pain Tour 2019 (as dubbed by Uncle Rico). This also marked the 6 year anniversary for YHC participating in F3. It’s been an absolute …
Weather: 60 degrees & awesome Circle Up, Disclaimer, BOM & Prayer SSH x 15ic, TTT x 15ic, LBAC (Front) x 15ic, LBAC (Back) x 15ic & Moroccan Night Clubs x 15ic Mosey to the Block Pile, all Pax get a block and mosey to the BBall Court. Circle Up, Curls for the Girls (Slow Mo) x …
Lexington, SC / By Navy Bean / October 8, 2019 / @F3CAT Before the 2019 Iron Pax was a distant memory, YHC decided to offer up a sampler of September’s Iron Pax challenge. So, without apologies to our brothers in Greenwood, this was our modified summary: Weather: Clear, temp in the low 70s and low …
15 Pax posted for some Wednesday betterment. YHC reached back into some historical routes and found 1 that: Didn’t go to the Dam Didn’t go up Whiteford Hill Here is what we did instead Conditions: Mid 60s with an occasional light mist. The Thang: Disclaimer – Safety Reminder – Count off – BOM – Prayer …
Weather: 65 degrees with a very slight mist….perfect The Thang: COP SSH x20 LBAC (forward, backward, overhead clap, cherry pickers) x20 TTT x10 Station 1: Merkins x10 (mosey to next station) Station 2: Merkins & LBC(10 reps each exercise) (mosey to station 3) Station 3: Merkins, LBC & Squats(10 reps each exercise) (mosey to station …
It has been a while since YHC visited the men of Boneyard for a workout. Always a great group of men to fellowship with and get some work in. Weather: 58, cool and clear The Thang, Disclaimer Prayer Warmup, SSH x 20 IC TTT x 20 IC IW x 20 IC Mosey to Block Pile …
Surge 2 Year Anniversary Q YHC was lucky to be on the Q sheet for the Surge’s 2 year anniversary. YHC wasn’t around for the opening of Surge, but wanted to see what the first workout was like. The goal today was to play back some highlights from the first Q. While it wasn’t exactly …
YHC had the pleasure of leading the men for the first time as Sheriff Soaker. Today marks one week of the safe arrival of granddaughter #1. No finer feeling than smelling something funky and passing it off for someone else do handle…not talking about Cheers. 8 PAX showed up for the BC while 4 men …
What a great morning for Bear Hauls! The PAX at Ambush seemed to thoroughly enjoy this fresh new exercise; enough so that they did it for 3 rounds! YHC gave Brita permission to copy it for his next Q, but only if he refers to them by their proper name, Bear Hauls. Conditions: Clear, and beautiful …
9 pax posted in near perfect conditions for what they thought would be a run heavy workout, YHC did not disappoint. Several pax saw YHC looking at his phone and then realized YHC had actually planned something for today, not just winging it and therefore had a Wienke. 6 years ago YHC was going through …
YHC had the honor of traveling down to the #BeechHouse to lead the newest and freshest AO in F3 Lexington. The weather was right, the golf cart posse rolled up in style and the lights were prompt and bright at 5am, which is the coolest feature at any AO in Lexington. As they say, it …
Weather: clear, cool, 59 degrees The Thang: intro, disclaimer, prayer Mosey around the circle, SSH x 15, TTT x 10 Mosey to the back parking lot, Imperial walker x 10 (sort of in cadence), little baby arm circles (forward) x 10, overhead claps x 10, little baby arm circles (backwards) Mosey to brick pile, everyone …
Four PAX chose to get better this morning at The Roost. The Q was battling some leg issues so running was off the menu. Unfortunately for all, the Fat Angie Sandwich wasn’t. A side of expletives were added for good measure. Good times… Conditions: 57 degrees and perfect Tha Thang: quick mosey (Q hobble) to the …
Temps 60’s 1 min warning Disclaimer Prayer Mosey to the block pile and pick a winner SSH 15 IC Squat X 15IC Imperial Walkers 15 IC Squat X 15IC TTT 15 IC Squat X 15IC 11’s Set 1 OH Press with Overhead carry to Merkins off block Set 2 Curls for the girls and Tricep …
13 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 licking his wounds from the Ragnar Relay. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were …
Tinkle asked YHC to come out and Q at the Pit, and admittedly, it had been too long since it’d happened, so to the Q sheet I went. Thank you, men, for having YHC out – it’s always a pleasure leading you guys! Disclaimer/BOM Weather: 67* The Thang: Mosey down to block pile and make an …
12 Pax gathered to see Candystriper off as he makes his move back to Pennsylvania. Conditions: not bad The thang: YHC is apologizing for bringing a dead speaker. No one should ever have to be teased like that. Mosey to pull up bars to circle up for a small warmup SSH x 20 IC 5 …
Ten PAX at the school yard this morning for some catfish theory – gettin’ after those sardines, that is… YHC has been absent for a month, thanks to a few catfish of his own; but when that Q spot showed as open, it was time to get back in the tank. So here’s what it …
HC was supposed to Q, but he was too busy lobbying for energy stuff…so No Help, well he helped. Weather: It’s getting better The Thang: Mosey to the entrance to the other parking lot for COP SSH x 10 IC Merkins x 10 OMC LBAC x 10 IC f/r Merkins x 10 OMC OH Claps x …
13 PAX got better this morning @ F3 Smokehouse. YHC arrived early (rare) to do a little setup and was shocked to see Putz roll in about a minute later. Putz usually makes me look good as he’s always late. WOW, what is going on? After I put out some cones on the practice football …
It was a beautiful morning with fall starting to arrive. YHC was glad to be back to lead the men of Graveyard after the Month of Bulldog followed by the week of Whisper. It was a tall order to follow up. We welcomed FNG McGruff and introduced him to RB Stadium. Conditions– 70 with a …
Weather: 65 degrees YHC just retired from AOQ duties last week when yesterday the call came to the bullpen that Cowbell needed a substitute Q. This was YHC’s second Q at Shawshank, and the first in about 19 months. It was a lot warmer today than last time, but the weather was pretty nice. …
Musings of the Q YHC shared with the group this morning his very real struggle with depression last year. One of the things that helped pull me out of depression was forcing myself to do things, and being open with fellow brothers. In that spirit, I scattered my name all over the regional Q sheet …
Five pax took to The Foxhole this morning to help celebrate a special day for yours truly…. My Birthday. What started with the best of intentions ended up being an over-ambitious plan that had the pax bringing their A-game for the solid 45 minutes. I could just quietly take credit for the thorough beat down, …
Weather: Upper 60’s, nice Disclaimer Prayer – Pole Dance and Escobar were right on time, just like Drysdale Circle up at the shovel flag Arm Circles X 10 TTT X 10 Mosey to the playground. At this point, Pax were thinking heel touches and hoping for a Fia Q, provided by Faith (Rec’s M). They …
15 pax HCed and presented to the Gloom for their daily downpainment. The scene was reasonably cool but still seasonably warm. 67 degrees. A hint of Depot in the air. Conditions ideal for a snotwoggler. The Thang Pax paired up with another pax of their choosing, grabbed a block and met YHC at the track. …
Conditions: 69 degrees, 96% humidity, clear skies, breezy The Thang: The pax were warned ahead of time to bring a headlamp as we may venture off campus. We did just that. After a very quick mosey from the track over to Brighton Business Park we did a short warm up. SSH x 10 IC TTT x …
YHC loves to Q but hates coming up with the workouts. So, when in doubt, go to The Exicon. If you haven’t checked it out, there is a lot of good information there. Both individual exercises, and workout routines. YHC found a few good ones. YHC has also been wanting to experiment with the reverse …
Lexington’s newest AO got off to a great start last week – and is moving full steam ahead. YHC figured there would be several new guys there who would appreciate a good round of Beers on the Wall with some ABSolute fun mixed in. It was good to see a big crowd there with several …
Hi All, See note below compiled by Neck Brace that includes feedback from you and dozens of other F3 Lake Murray pax. Please take time to review these and provide any feedback or thoughts you may have. First F Improvement Ideas: FNGs: Make sure during 1st workout one other Pax is with the FNG at …
F3 Lake Murray – First F Improvement Ideas – 10-7-19Read More »
Conditions: Unseasonably swampy Disclaimer: Not a professional. Modify as needed. Warm Up: SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward & reverse Merkins x 50 OYO THE THANG PAX moseys to Fair/Rectory & lines up across Fair facing north. Plank Walk (similar to bear crawl but back is kept straight …
About half the PAX showed up early for the Legion #Extra15 before the Convergence. 0515-0530. 15 PAX met in the gloom outside of Starbucks for the Monthly BlitzVergeteria between Legion and Woodshed! Typically, the monthly convergence is a great excuse for the two AOs to come together. Thanks to the IronPax Challenge … Woodshed and …
8 PAX arrived at The Castle at 5:30 a.m. to a clear 70 degree gloom Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Dirty downward dog (10 each arm oyo) Yoga Side stretch to right (oyo) Yoga Side stretch to left (oyo) …
Have you ever been to #Coffeteria before the workout? Do you enjoy taking part in the 2nd F just as much or more than the 1st? Do you often get bored on a the weekend and find yourself looking for some fun? Well, if you answered Yes, Maybe, or huh? to any of those questions …
Columbia’s Cold Brew Half(ish) Marathon 1.10.2026Read More »
Good morning pax! A little late this week, but with a few additions to summarize the first month since the revival of the @f3LM150. This format gives a little more opportunity to better provide TClaps for the High Impact Men (HIM) of F3 Lake Murray participating in the F3LM150 challenge this year. The data below …
Conditions Cool and dry Disclaimer Count off Prayer Jog or ruck the shopping Route for 25 mins and return to Hobby Lobby. KB w/o Goblet squat x10 IC Single leg Romanian deadlift Rx5 IC Lx5 IC CIRCLE MERKhold KB overhead until all PAX complete 5 merkins Forward lunge x20 IC KB swings x10 IC CIRCLE …
7 PAX posted for a Saturday workout at Shawshank for YHC’s return to the Q Sheet. T-Claps to Hedges for posting for StrideLite even though he couldn’t stay for boot camp. Below is a summary of the work that was done: Conditions: 75 deg F with a hint of Fall in the air FNGs, Disclaimer, …
Big day for Arena to celebrate 2 years – YHC was nervous to be the Q today and trying to think of something creative to celebrate the PAX of Arena. YHC thought it would be cool to celebrate the AOQ’s by having a team scavenger hunt lead by a Voltron team and Recall/Tiger Blood team. …
2 Year Anniversary of Arena – Scavenger Hunt for Pain Part DeuceRead More »
It was the second workout at F3Lexingtons 17th BC location and YHC was excited to see 14 pax drive, walk and golf cart into the parking lot. What is even more awesome is that out of the 15 total pax, 9 returned from Tuesdays launch and 2 more FNG’s. YHC is looking forward to seeing …
At The Bounty we work on our running speed. Unfortunately YHC needs some assistance with his backblast speed. Please excuse the late showing of our backblast from Monday’s workout. Conditions: 80 degrees and humid – Still The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m …
YHC had the honor of leading the pax of Urban Legend for the first time on what is supposed to be the final day of summer. It was hot, it was humid, and 14 pax did the harder thing to sweat out the final remnants of summer. Good to see Dr Quin and Rocking Chair …
It was the eve of my birthdayversary, so it was time to celebrate with some suffering. Weather: Too hot and humid for Oct The Thang: Intro, disclaimer, prayer Mosey over to the top of the hill by the bus loop for COP SSH x 10 IC LBAC x 10 IC f/r OH Claps x 10 IC …
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
14 pax…plus the methane from lapdog is a +1 gathered to admire my poor choice in workout attire and admire my amazing counting skills. Warm up: (couldn’t count but we did them)between the tunnel, wind mill (couldn’t count but we did them) Da exercise: q sac to each door of SHHS and do that # …
Well YHC was glad that IronPAX is over and honestly hasn’t had much time to plan a Q due to his 2.0’s sports schedules so YHC came to Surge this morning with no weinkie. Weather: 70’s and humid 1 Minute warning BOM The Thang Mosey to the coupon pile and grab a telephone pole and …
Conditions: 70s and MOIST. 20 Pax did the harder thing by posting and knowing what was to happen at YHC Respect and Anniversary Q. As KenDoll put it, “The most Dunphy Q ever: sand, guns, man touching, and thrusters!” All the basic ingredients for a Dunphy Q were achieved. Some mumble chatter at kitty litter …
RESPECT & F3 5 year Anniversary – Most Dunphy Q Ever!Read More »
2 years ago on 10/5 The Stand was born. It has been a great 2 years. What better way to celebrate than to revisit the first workout ever at this beautiful AO. Ebert lead it 2 years ago, so it was only fitting for him to bring the pain again! He slightly modified the original …
Let’s get the serious stuff out of the way Being a father is the hardest and most important job a man could have. If you don’t have children it doesn’t mean you can’t be a father figure to young ones and be a positive influence on them. So all that being said, every man reading …
Just read a few facts about frogs. They were ribbiting #dadjokesRead More »
Stop me if you’ve heard this one. Wapner comes to a workout. Wapner talks the whole time. Wapner may or may not do all the exercises. “Modifying,” Wapner says. Well, that wasn’t today, sports fans. YHC was there, and YHC did everything that was called. Conditions: a little humid, but otherwise perfect The Thang: Circle …
Beautiful Fall morning in Columbia- only 75 degrees and 90% humidity! 9 pax gathered in the gloom to take on the High Intensity Interval Training developed by Dr. Tabata. These workouts consist of a 4 minute sequence of 1 exercise, performed for 20 seconds with a 10 second rest, repeated 8 times for the 4 …
YHC loves the Hollow. The Pax not only work hard they show up 15 minutes early and that always sets the tone. YHC tried to change it up on the Pax, and it seemed to work as the some of the Pax were looking forward to moving blocks. Not on this day. It was a …
YHC brought some toys to the school yard today; namely 15 lighted cones arranged for agility drills. The SL PAX looked on as YHC spent a few minutes prior to the run lovingly setting out the cones in predetermined patterns. These are highly-planned and super-tuned Q’s folks… not just something YHC found on YouTube the …
Conditions: 72 and still summer for hopefully just this last hot workout the Thang: COP – SSHx6 TTTx6 Windmill x6 count off by 1’s and 2’s making 2 teams. Football pass race to the courtyard at main entrance of High School. 6 squats to earn a throw. Dropped passes return to throwing spot. The BEAST …
6 brave pax took the daily red pill and entered the gloom for YHC swing-heavy KB beatdown. YHC was excited to lead the great pax of Anchor so a proper beat down was in order. The Shovel Flag 2.0 flew proudly in the breezy 70ish degree weather with 93% humidity. Cooler temps were appreciated. It …
Well, Considering this is the first back blast have written since 01/30/18, here goes; All I can say is WOW! 96 pax came together to Launch the new AO at Beechwood Middle School. I arrived at the school around 4:05AM to set up. At 4:25 there had to be at least 20 SL runners already …
QUICK INFO: Date: Saturday, October 26, 2019; 6:00 am Register: Go Leo Go! Discount Code: Half Off coupon code “F3leo” (Quantity UNLIMITED) More Info: If you don’t know what YHC is talking about – watch this video for the 2017 Go Leo Go Event ( https://www.youtube.com/watch?v=fq4Zicujj8A ) DETAILED INFO: Gentlemen – as many of you …
8 pax posted for some Acceleration with their Merkin form. Some got better, maybe all got better. Time will tell. Conditions: 73 and OH SO HUMID…. Almost Raining… but not… The Thang: Disclaimer/BOM/Prayer Mozey to back lot for COP: SSH x10 IC IW x10 IC LBAC x10 IC OHAC LBAC x10 IC MichaelPhelps x10 IC Mt Climbers x10 IC 6 …
15 Pax posted to celebrate Rudy’s 6 year F3 anniversary. Special guest included The Roost and out honorable Nan-tan, Neck Brace. Conditions: 75 and a little humid. The Thang: Mosey to cheese grader for a warm up. 6 reps each of some random exercises. Mosey to the soccer field which was beautifully adorned with glow …
Conditions: October 1st, and we’re still swimming through the soup Tha Thang: 8 gathered for what YHC promised was going to be the exact opposite of the Ironpax Challenge. While it was a great stretch for us and I’m glad to have done it, those workouts were painful partly because they were so mindnumbingly repetitive, …
YHC and other PAX are glad that the IronPax challenge is over and we can get back to workouts that are tough but don’t make you question life and want to be lazy for 5 days afterward. Conditions: 75 and humid. Thanks rain! Is it still July? The Thang: Cindy, Cindy, Cindy (Oscar’s least favorite Brady …
YHC was ready to work this morning, yet he had no plan so he was going to wing it. Weather: Muggy, Praying for some cooler mornings. The Thang: Warm Up Mosey around the building COP SSH IC x20 Imperial Walker IC x20 SSH IC x10 Lil Baby Arm Cirlces (forward, back, overhead) IC x30 SSH …
Jog around parking lot then circle up on new playground. High Plank Alternating Leg Lifts IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 Plank Jacks IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 …
Last week, it was once again time for YHC to plan his next couple months’ worth of Q’s. Scanning through the Q-sheet, something really stood out… NO Q’s for Detention in the first couple of weeks. We can’t have that! So day 1 of 2 of this week is chronicled below. Work was done by …
Well, it is that time of the year again, YHC’s birthday! Not sure how to feel about this one. Its the big 4-0!! YHC dusted off the the same beatdown from the past 2 years and has added one rep each year. In the past, the PAX have really “loved” this one. Last year Ebert …