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 …