9 PAX emerged a little later than usual to work off the post turkey blues at #TheCastle. Dealing with a weeks long cold that caused a voice loss, YHC gave it hell and counted in cadence instead of calling a 45 minute OYO. With bricks, blocks and jump ropes in hand, here’s the gogo: Conditions: …
5 PAX made a decision to get better this morning. Turkey feasts had 48 hours to settle, in-laws were in the rear view mirror, and children were peacefully sleeping when these men left the comforts of their beds to come together for an hour of good times and hard work. I always enjoy getting after …
8 PAX showed up for a turkey workout that all our beautiful turkeys should have been working on throughout this Thanksgiving season. The front 4 turkeys started with a strong calorie burning Ruck to cut the fat with Pocahontas. The collective group then began with working on all possible flight options by working on our …
Thanksgiving at The Shank brought us a feast of planks and blocks and math and other things. The reps were plentiful and the form was the form. Doo Dah and Dunphy never made it to the middle. Modify, right? Doo Dah is now on Twitter, by the way. He finally broke the chains of My …
The men of Detention (and a couple from Crypt) showed up late this morning to help YHC get ready for Turkey and also to celebrate his Birthday! Here is what you missed… circle up, disclosure, pray. The Thang: Indian run to tennis complex parking lot. (Wait for banjo to catch up) warm ups- SSH x …
Environmental readings: 39 degrees, 72% humidity, low UV index, moon is in the waxing crescent phase, and an unhealthy air quality (per the Weather Channel). Executive summary: overall a pleasant morning to post. 10 PAX post this Thanksgiving morning looking to get a little better before eating a lot of turkey. But before we sit down to …
The StrutBrigade Burns Calories to Makeup for the Consumption of Calories Later TodayRead More »
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter before a couple of days of indulgence in celebration of Thanksgiving. Lingering near the Kings Grant Clubhouse was YHC, who had his #Weinke in tow with a Q planned to celebrate both the Garnet and Black and the Orange and …
Weather: 35 and clear PAX came out for on a clear crisp morning for a pre Thanksgiving workout. Each pax were called on to share what they are thankful for. Some were serious but most were lighthearted including bourbon and PBR. Overall, most were thankful for F3 and the ability to come together bright and …
15 PAX posted to see what Pop Tart and Strudel had to offer. However, YHC switched with the famous duo because they picked me up for a future Q. Certainly happy to fill in for these two. Strudel began with the disclaimer and then turned it over to YHC. A little confusion but all shook …
5 PAX posted to see if McNugget would call his signature move of Tunnel of Love. Neither one of us discussed our plans and it was almost a rinse and repeat. Since YHC was going first and McNugget did give me an idea, adjustments were made a little. Here’s the THANG! Run to the front …
Stride ran one of the 3 routes YHC has on rotation Monday so we ran a new route this AM. Everyone seemed to enjoy running East Butler. Tclaps to Tubbs for 14 miles this AM. Conditions: 48 degrees The Thang: Disclaimer Route explanation Count off The Angel Route S Lake toward Red Bank L on …
YHC is grateful to have the Q this morning because without it the fartsack would have surely claimed another victim. The Pax at smokehouse have incredible timing and know exactly how far from the AO they live. At 5 till there were 2 men in the parking lot. When it was time to call the …
The month of December is a time of great cheer. #theherd invites all F3 PAX to join us for some Christmas Cheer in the way of 3 Christmas themed boot camp work outs. These special work outs are sure to put a smile on any Scrooge as well as making any Grinch’s heart big. 12/07 …
10 Pax Posted for YHC’s first Q since returning to the gloom from an 18 month hibernation period. Since it is Thanksgiving week, YHC decided to take the opportunity to provide some history on Thanksgiving. A 3 Fs were present. Here is how it all went down: Conditions Clear skies and 38 degrees Disclaimer / …
Someone said Q so I come runnin… Weather: 35° The Thang: Intro, disclaimer, prayer, discuss fax machines Mosey to outdoor gym parking lot, continue to discuss fax machines and COP SSH x 10 IC LBAC x 10 IC f/r OH Claps x 10 IC LBAC x 10 IC r/f Mosey down a bit, continue to …
So what do you get when you cross a Plan B with a Tory? More silence…. Deafening silence….. …
YHC loves Thanksgiving and all the good things that go with it. Especially the food. With that in mind, YHC thought it would be a good idea to design a workout that would burn as many calories as possible in effort to make a little extra room for some good eating later in the week. …
11 Pax posted for a workout guaranteed to fire up that Metabolism before the start of Thanksgiving. It was a little chilly but the Pax were warmed by holding some blocks for a little while. Work was done, an all left stronger. Here is what went down: Conditions: mid 30s but not overly cold The …
4 pax showed up to run and beat the rain. Weather: 40’s with rain on the way Prayer The Thang: The route was as follows: South Lake Drive; Right on Gibson Keep left at forks to stay on Gibson Left on Duffie; Cross Hendrix onto Chariot Right on Main Street Right on Meetze (between Franks …
Conditions: The weather was weathery and chilly 6 (if my memory is correct) for SL 30 Second warning Disclaimer – Listen to your body but don’t modify Prayer – I feel like I nailed it BOM: Instant start for the morning – 12 6-count Burpees All IC- SSH x50 LBC x 25 Mtn Climber x …
Not to bad, a 10 count , for Zima’s “Stand by your Man” rinse and repeat total body workout. To continue the total body workout lead themed workouts. I hope that having the partner to help push you through, is a plus! Conditions: 47 crisp degress Warm Up Started with SSH, little baby arm circle …
Stand By Your Man Rinse and Repeat; Better Late than NeverRead More »
YHC took the Q today to see the goings on over at BeechHouse. Being a Shawshank PAX, YHC knows a tight knit group, and these guys have it already, not even two months into their existence. It is great to see this. F3 is a huge part of this community and to see its influence …
12 #faithful posted to #Thunder for YHC’s return to the Q slot. It was Tuesday of a holiday week so YHC’s #thankful for the pax that attended. A total muscle group throw down was on the docket for the morning. All 45 minutes were used. Conditions – 38 degrees #TheThang SSH – 20 (4ct) IW …
Today was supposed to be a speed test day, but we had a light crowd and no one very particularly speedy. Therefore, we modified. Conditions: 36 degrees and cold The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 2 laps and stretch with deep lunges and Frankensteins. Run three …
Stomp’s strength of schedule took a huge hit this AM as they hosted FCS patsy 800m repeats. It took a overtime to take home the victory. Stomp’s rival, The Bounty, gets a SOS boost next week by taking on Top 4 power 1200m repeats. The committee is going to have a tough decision. Conditions: 36 …
Previews Mumble chatter was at an all time high today, not sure if everyone was in such a good mood because it was my birthday this past Wednesday or because Thanksgiving is next week. One thing is for sure it was not because of the weather or this morning’s workout. Lumbergh’s discussion on what appendages …
YHC heard that the Gut Punch was going to be done on Saturday at The Hollow if no one took the Q, so he decided to create his own destiny and take the Q today. These convergence workout are great because we get to see PAX from different AOs we don’t get to see all …
Ten Pax ended their normal work week by attending an early morning workout with bricks and blocks along with bouts around the circle with bricks in hand. Conditions – 44 F and 87% Humidity Opened with Disclaimer Warmup 25 Side Straddle Hops (IC) 15 Thru the Tunnel (IC) 10 ea. Baby Arm Circles (IC) 10 …
Few months back we had Panhandle from F3 Cherokee post and told us about a similar AO they had called “The League”. So my brother went there on Wednesday and told me about them playing something called Ultimate Frodgeball, sent me the rules, and so we unveiled it today. 10 PAX posted for what ended …
A great turnout and great weather made for another great Donut Run. Thanks to all 37 pax that came out this morning. Its always fun getting to see the guys from the east side and I hope they enjoyed hanging out with the west side boys just as much. T-Clap to WeeWee and Ken Doll …
13 PAX posted at Turning Point for YHC to tryout a new exercise he came back with from F3 Chicago. I think they liked it. We will do it again. Maybe it will become a Turning Point staple. Weather- high 30s and so clear The THANG: Disclaimer- prayer Mosey about 50 feet up the parking …
Conditions – A damp 39 degrees Disclaimer / Warmup – Waiting for Holy Water to tie his shoes we warmed up in close proximity to the shovelflag. Warmup went something like this… 26x SSH 14ish through the tunnel 16ish merkins, IC 21 or so LBC More than 10 but less than 20 imperial walkers And …
YHC made his highly anticipated return to Hammer after some time off for paternity leave. 16 PAX made their way out of the fartsack to join the fun. Everyone that came for some hills and running left disappointed, YHC was overdue for an old-fashioned full body beatdown. Conditions: 40 degrees and clear The Thang: Warmup- …
YHC celebrated 40 years on the #BigBall yesterday and each birthday provides an opportunity to think about all the many blessings that we have. One of those blessings are the men of the F3 community and Surge specifically that continue to provide the accountability that YHC needs. Accountability for all 3Fs. Hope today that the …
As an AOQ, it’s a great feeling to see the Q sheet filled up with a bunch of different guys ready to step up and lead the PAX. Variety, different leadership styles, and new ideas are what keeps the PAX energized and ready for more. I’m fortunate at Detention that we have a great mixture …
When: 3/5/19 QIC: Overage Conditions: 39 and Clear Intro, disclaimer and prayer COP Roll of the Dice! 20 Burpees 30 Jump Squats 20 Burpees This morning YHC was feeling a little nostalgic with the music selections so we took a trip back through the 70’s, 80’s and early 90’s. I would play the first few …
Another perfect morning to get better at The Hollow! 11 PAX took their DRP and posted for YHC’s modified GPS (Gut Punch Saturday). YHC also went back to his roots and added some 21-15-9 Crossfit intervals. We got a little better out there this morning. Here’s how it went down. Weather: A little chilly but …
CONDITIONS/FORESKIN Jimmy Buffett once wisely said “It’s 5 o’Clock somewhere”. Turns out that margarita sippin, Hawaiian shirt wearin’, sage was right. It was 5 o’clock, 0500, 5 AM, when we kicked off our Q this morning at Foxhole (if 0530 is the “butt crack of dawn”, perhaps 0500 is the “taint of dawn”???, can I …
11 Boot Campers and 2 Runners posted at Ambush this chilly gloom. The weather was a little chilly for all the skinny pax that like to run too much, but those with a little insulation found it quite enjoyable. Today’s WOD was to honor SFC Will Lindsay, killed in Action on March 22, 2019 in …
Conditions: a brisk 39 degrees COP: SSH x 20 TTT x 20 IW x 20 The Thang: Mosey to the basketball court and divide into two teams Layup drills: bear crawl the width of the court to earn a layup attempt. Make 10 ride side layups followed by 10 left side layups. First team to …
Dearest Martha, It has been quite some time since our last correspondence, and I pray that you have not been too concerned about my well-being. Please know that it has not been due to a lack of thought for you. Honestly, my love, I can scarcely get you out of my mind. Countless times, while …
7 pax post at Anchor, with 3 posting early to put in a couple miles on the dam. Below is a semi-factual account of what happened. Weather 49 degrees with a slight breeze off the lake. Perfect. Disclaimer-BOM-Prayer Warm up 25 Kettle Bell swings OYO Kettle Bell stretch OYO Side Straddle Hop x 15 IC …
A good crowd this AM celebrated a Strava segment win by Eggo, 1000 miles for the year for MacGruber, and 40 years on the #BigBall for Escobar. Conditions: low 40s The Thang: Disclaimer Count off BOM The N.O.B. Route Take 6 toward LES R on Corley L on Dreher Cross at light at LMS Run …
A great, cool, super gloomy morning is perfect for exploring the exicon a little more. YHC pulled a couple things that seemed interesting and put them into effect this morning. We gotta say there is some good stuff in there… Conditions: super gloom! Disclaimer, Prayer Traveling warm up: TTT x10 IC, 4 corners around the …
Weather: 40s and foggy Prayer & Disclaimer YHC was nervous about coming back to Q after being spotty attendance over the past few months, while training for a half marathon and recovering from a back injury. However, the men of Arena made YHC feel right at home with some strong mumblechatter. The Thang: COP: Mosey …
Today the men of Urban Legend got their money’s worth from the workout. Mainly because it was cold and rainy. If you feel cheated – please see Argyle for a refund. This was my first Q at Urban Legend and I was proud to be able to Q on the one-year anniversary. Conditions: The weather …
This morning was a big one at Foxhole. Big for several reasons really. Big because we hit double-digits for the first time in quite a while! Big because there was a lot to cram into a short, 45 min. boot camp. And big because this is (in the neighborhood of) YHC’s 6 year anniversary as …
YHC didn’t want to be here today. Not sure YHC wanted to be anywhere. But YHC knew where to be, why to be there, and only through the very Grace of God could YHC signed up to Q six months ago and it fall on a day where posting was probably the best thing that …
YHC has been trying to stay on the Surge Q sheet monthly, so it was time for my November Q. YHC didn’t run the normal pre BC SL this morning due to my marathon plan and duration of the run so it was a little different pulling in at a later time. It was also …
14 PAX gathered on a balmy November morning for YHC’s 2nd Q in the last 2 weeks. The depth of YHC’s “well of ideas” was on full display via the rehashed IronPAX workout chosen for today’s beat down. Fortunately PAX were able to work through any lingering painful IronPAX memories by correcting my lax counting …
19 Pax posted for a workout courtesy of YHC. What started as a discussion of vests and sleeves, ended with a HC to Q at Detention. Great start to this fine Tuesday. One thing was evident, all 3 Fs were present as the pax pushed themselves and encouraged a brother beside them. Here is what …
1-minute warning Standard Disclaimer Prayer BOM: Mosey to teacher parking lot for warmups: SSH x 15 IC TTT x 15 IC LBAC x 15 IC Reverse LBAC x 15IC Big Arm circles x 15 IC Big Reverse Arm circles x 15 IC Imperial Walkers x 15 IC Windmill x 15 IC Next, mosey to front …
Conditions – a mild and misty morning at the ‘Shed Intro and Disclaimer The Thang: Warm up: Sidestraddle Hops, in cadence, x 20; Imperial Walkers, in cadence, x20; Little Baby Arm Circles, in cadence, 10 forward & 10 back; Overhead Claps, in cadence, x 10; Raise the Roof, in cadence, x 10; Windmills, in cadence, …
A while back at a Sausage Factory occurrence at The Stand, there was a plea for guest Qs so I jumped on the sheet when I got home and promptly forgot to write it down anywhere. Fast forward to Monday night and I get a nice Twitter notification that I’m the Q at The Stand! …
YHC was supposed to Q at Turning point back on the first of of August, but unfortunately came down with a pretty nasty stomach bug and had to call an audible at 2am. The weinke never changed, though. It sat, unused, in my inbox until it could be given to the TP PAX properly. Today …
Calling all F3 Columbia PAX! YHC is looking for several PAX for a great opportunity to help our community and benefit a great cause. Most folks in the area know one of the most scenic spots in Columbia is the tulip garden in front of Trenholm Road United Methodist Church. This garden consists of approx …
Work hard, play hard. The 2ndF event of the year is upon us. F3 Lexington along with our FiA sisters are once again hosting a party to celebrate Christmas and our pax. This casual affair and will be the same location and format as last year. There will be food but consider this like the …
10 PAX arrived at The Castle at 5:30 a.m. to an overcast (extra gloom) 45 degree a.m. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (20 in cadence) Little baby arm circles (20 in cadence) The quad stretch (oyo) LBCs (20 in cadence) Zen minute …
Weather: 45 Degrees – Heavy Mist The Thang: Intro, Disclaimer, Prayer YHC decided to sign up to Q to loosen up the legs after Saturday’s half-marathon in the rain but forgot to check the forecast first! Apparently Spackle checked it and decided not to show up. The route – head south on North Lake drive. …
Conditions: 45 Degrees, light rain The Thang: YHC was happy to oblige the 6 PAX with steady dose of the familiar PJ loops. Unfortunately, PJ himself came down with the sniffles and was unable to participate. Disclaimer/Prayer/Count Route: PJ Loops Left on Church Right on Hendrix Left on Duffie Right into Shawshank Loop Right on …
6 Pax beat the fart sack and do the harder thing and enjoy talk of icing and investigate an unusual number of cars parked on the path of our favorite retail parking lot stroll. Weather: Cold The Thang: Disclaimer-Prayer YHC led the pax on a lap of the parking lot while the late arrivals …
400s were on the docket for this AM’s edition of the The Bounty. None of expected the rain but we somehow survived it. Conditions: 45 degrees, misty The Thang: Disclaimer BOM Warm up lap Dynamic Stretches 400m x 10 ***100m recovery walk between each rep*** ***recommended pace is 50-55 sec faster than 10K pace*** COT …
Prologue Day: Thursday, 11/14 Time: 0630 Our heroes are cold, tired, and wet after a the beat-down handed to the PAX lead by one of our own, Sir Topham Hatt. We have nothing to fear from our past, so we look ahead to our future… Saturday. Saturday is fast approaching and our heroes feared the worst… the …
Weather Conditions: 45° and Damp 2 Pax took the Daily Red Pill and despite the forecast calling for rain, were treated to a reasonably dry workout. The dice decided what exercises were done and there was great conversation along the way. As for the workout, here is how it went: Disclaimer and Prayer Mosey along …
Weather: clear, cold, 36 degrees The Thang: intro, disclaimer, prayer Mosey around the parking lot for SSH x 31, more moseying, SSH x 20, more moseying, SSH x 20, TTT x 10, windmill x 10, LBAC (forwards) x 10, overhead claps x 10, LBAC (backards) x 10 Mosey to the upper field for a coupon …
10 Pax made the right choice at #theCastle, with a back porch workout #stayingdryatthecastle Conditions – 42 degrees and raining, but not on us. The warmup – collect CB’s and Bricks, set up concierge like by the early arrivals, apologies to Turncoat who was the last to show = heaviest CB, and somehow we did …
6 pax brave the cold and learn a few new exercises Conditions: 30 degrees, 7 mph wind, no frost luckily. 2 ’til Devo Make time to call/text/spend time with an elderly person in your family and make it count, you never know when their time may come. Tell your kids that you love them. Reach …
11 pax ventured out of the fartsack into the chilly gloom for some good old fashioned pumping iron F3 style. Since we dont have actual iron we used the trusty blocks to help YHC and his friends get better. Temperature was a nice and cool 31 degrees. COP: SSS x 20 IC Windmill x 15 …
Conditions: 33 Degrees! The Thang: YHC’s was very excited to Q the newest AO – BeechHouse. Their numbers have been the largest in F3 Lexington… so YHC was inspired to deliver a beat down! Great to see a good crowd of 10 Pax show up in the frozen 33 degree gloom. The men powered through a tough …
Conditions: 29 Degrees and windy The Thang: Thanks to the 7 brave Pax who joined YHC for a nice hilly run to Mt. Horeb. Special attention was paid to Pickle for showing up with his “man” tights without the appropriate shorts. This caused several Pax some discomfort. Disclaimer/Prayer/Count Route: Mt. Horeb Route Left on South …
Always great to take a Q at another AO and check up on them to see how they are doing. Was really impressed with this group this morning. Voltron and 7-Eleven have done a great job building up this AO and they were certainly up for the challenge of the 15 pain stations this morning. …
Conditions: *Cold- 32 with 100% feels Disclaimer/Prayer The Thang: 30 Pax came out to celebrate a milestone in the gloom. 3-1/2 yrs ago (1212 days from today to be exact) I heard the words I will never forget- “Your son has cancer” Soul crushing words- I wept-I was shocked and I was angry. How? My …
F3Stitches- #PrayforBray #YayforBray ring the bell QRead More »
6 Pax showed up at Foxhole this morning in hopes of getting a little better – this was YHC’s 2nd Q of the week – you’re welcome Foxholer’s! YHC and MeterMaid brought some tools for the PAX to enjoy this morning. More to follow 🙂 Conditions: 32 degrees with 65% humidity – cool to start …
8 Pax joined me in the Gloom for some fun at 5:15. I arrived fashionably late for a Q to keep it interesting. A few stretches, a short disclaimer – YHC is not a professional, F3 workouts are voluntary and free of charge, Modify as needed. It was a balmy 32 degrees with a slight …
YHC was supposed to be on a co-Q but Chyna was out with a fever. (Maybe he needs more cowbell) The Thang: W/u: 15 SSH IC, 10 TTT IC, 15 Overhead Claps IC, 10 LBACs IC Ernie (half of the Bert workout) 25 Burpees, 400m run 50 merkins, 400m run 75 Lunges, 400m run 100 …
45 years on the #BigBall has taught me a few things. Among those: Squat Jumps is a more accurate name than Jump Squats AND no one gets as excited as Dunphy during Twerk Squats. No better group to push the rock with than the Men of Shawshank. We had 7 strong chasing Buzzsaw for Stridelite …
We’ll call them MonkeyTwerks if it makes you happy, DunphyRead More »
11/14/19 Audible from Tuesday 9 PAX beat the FS and posted for some solid work. YHC had to make a call to the bullpen on Tuesday. Today we audibled to a new weinke for a new day. It was a cold, not that cold, brisk morning in the gloom. Disclaimer – BOM – Prayer Circle …
It was warmer than yesterday, but still pretty dang cold for this sore body. YHC was glad to see a couple PAX show up to Stride-Lite at 4:30am. We picked up a Paper Jam along the way, and were able to get nice and warm with just enough time to freeze all over again before …
6 PAX managed to kick the covers off and show up at The Roost on this chilly morning. One was overly wrapped up for maximum warmth and could be mistaken for a member of the Taliban. Conditions: First chilly workout of the year-31 degrees. 2 Til Devo: Live Bold-As Iron Sharpens Iron The Thang: Quick mosey down …
YHC loves to Q at Shawshank, his home AO. The men here like to talk and mumble chatter is always prevalent! Today was no different. We had fun, we worked hard, and hopefully, we got better. Here’s how it went today: Conditions: Mid-50’s; Rain in the forecast but we missed it Disclaimer/Prayer COP: SSH x …
Conditions Mid-50’s 2 ’till Devotion https://rightfromtheheart.org/devotions/work-much/ Disclaimer Given COP: SSH x 10 IC TTT x 10 IC LBAC x 10 IC (reverse mid-way) Crowd recommendation — Windmill x 10 IC The Thang Mosey down the hill, around the track, grab a pink block, and back to top of hill 11’s 10 curls at top of hill …
8 PAX decided to better themselves this morning and beat the #fartsack this glorious morning. With the cooler temps settling in wanted to make sure the PAX were on the move today. Figured no better way to do that man with some sandbags and cardio. Excited to lead the men of F3 Surge this morning …
YHC arrived at his usual early time for some early morning reflection and discernment for the work out ahead. While rummaging through his truck for a toboggan, he finds an old wienke from the IPC suggar’s pick your poison. This was definitely a sign to incorporate into the wo. It then occurs to YHC that …
A day late but never too late to celebrate Veterans Day. 11/11 every year, so the theme went to 11…well, more so rep count went to 11. The volume may have been turned up to 11 as well; solid mix of classic rock, cadence music, rap, and Vietnamese EDM. Thanks for the tunes, Thumbs Up. May …
Conditions cool and dry Disclaimer Pledge of Allegiance and prayer/ COT Late call to change QICs. Brainiac graciously gave up his Q to accommodate YHCs change of plans not to Q Thursday. Thanks Brainiac. Form counts so YHC decided on lower rep count. So there actually was a reason but YHC left the pax wondering …
It was 56 degrees and dry. In addition to being pretty perfect for a workout, it was about 30 degrees warmer than projected temperatures the rest of the week. Fartsacking was a poor choice. Here’s a sneak peak of Lap Dog on Thursday morning: It was a typical Hokie Pokie warm-up. You gotta give the …
YHC has been on a little Beatles kick lately so, knowing music lovers Bulldog and Good Hands would be in attendance, it only made sense to bring the little help from my friends John, Paul, George, and Ringo. It’s been a while since YHC has used the pellet palace as a Graveyard QIC. Feeling nostalgic, …
11 pax beat the fartsack to post for what they thought would be a Swanson led workout. Swanson called an audible, but not before providing a weinke, and YHC decided to take the Q, but made some changes to the weinke as the workout progressed. Below is a close approximation of what happened. Disclaimer-BOM-Prayer Mosey …
A baker’s dozen at Detention this AM. A last-minute opening on the Q Sheet made room for YHC’s Robbie Miller-inspired String of Pearls WOD. So here’s what it did: Welcome, Disclaimer, and BOM Weather: Mid-50’s and gloomy COP: -SSH X 20 IC -5 Burpees OYO -SSH X 15 IC -4 Burpees OYO -SSH X 10 …
Temps low 50’s but the rain stayed away! 1 min warning Disclaimer Prayer SSH 10 IC Squat X 10 IC Imperial Walkers 10 IC Squat X 10 IC TTT 10 IC Squat X 10 IC Mosey to the block pile and pick a winner 11’s Set 1 OH Press with Overhead carry to Merkins …
Conditions – Perfect @ 53 Degrees Disclaimer Mosey to the track for warmup – SSH, TTT, LBAC – 10 Reps The MURPH – Ran 4 laps on track 100 Flutter kicks – 3 count 200 Merkins 300 Squats 1 more mile – Called Time. Conditions were perfect for a Tribute to LT Michael Murphy – …
Every Thanksgiving the men of F3 in the midlands of South Carolina have been donating Mac & Cheese boxes to the Oliver Gospel Mission annual Thanksgiving boxes which are assembled by Grace Church in Columbia and Gateway Church in Irmo and given out to needy families in the Midlands. We need between 600 – 1500 …
YHC had a great weekend. He got to spend time with his family, especially his kids and nephew, and saw App State beat the Gamecocks in a true nail biter of a game. To say that he’s proud of the Mountaineers, and his daughters and nephew, is an understatement. Putting things in perspective is a …
Mile repeats were on the training schedule this week so that’s what we did at Stomp. Make sure you thank a Veteran today. Conditions: low 40s The Thang: Disclaimer BOM Warm up lap around track Dynamic Stretches 1600 x 3 ***recommended pace is 35-40 sec faster than 10k pace*** ***400m recovery walk between each rep*** …
CONDITIONS: Brisk 51 but perfect for F3 Intro: YHC has not had the Q in quite a long time. Matter of fact because of health issues, my attendance this past year has been bleak. The cool think about F3 is that we never stop encouraging and YHC leading this group of Men on Thursday was …
10 PAX, including 2 early risers, posted for Saturday boot camp with no promises of handball whatsoever. Big T-claps to everyone that did show for braving the arctic vortex-like cold (otherwise known as a fine fall day to those born north of the Mason-Dixon line) to make themselves better. PAX did get better, even though …
13 PAX began with side straddle hops, moseyed, did 10 little baby arm circles, moseyed, did 10 more little baby arm circles, moseyed, did through the tunnel and moseyed to the brickpile. Each PAX got a pair of bricks and moseyed to the hill by the steps. Then, the PAX took turns rolling the superhero dice, …
Strut 34 degrees, Sunrising and most beautiful chilly morning .. Humidity 60%. Strut Elevation 358’.. Great time of year to post and push each other.. Fart Sack is over rated.. Plaque Sheering is a Northern thing that happens when it gets cold and you fall face down in the snow and hope someone finds you.. …
Conditions: solid 13 pax gathered to marvel the amazing journey Chippy the block went through to reunite with his lost family. 1 pax ran off and 2 others went to play with rubber bands. The Thang COP SSH IC x20 5 Burpees LAC IC x20 4 burpees TTT IC x20 3 Burpees Partner up and …
Nice cool morning to be out in the gloom at Score with the 5 pax who resisted the fartsack to come out and get better. Condition: 52 degrees The Thang: Mosey to get bricks, jog to the front of Dreher, put bricks down and circle up. COP: SSH x20 IC – stretching exercises Captain Thor …