13 PAX joined me virtually for what was the first virtual zoom workout for YHC. After a somewhat disastrous start (apparently I have 2 zoom accounts and the original account that was hosting the workout didn’t allow the other account that I was apparently trying to host the meeting from in to the meeting but …
We have much bigger problems in the world right now but not being able to post with my F3 brothers has been rough. We’ve learned from several years of F3 in our community that men need fellowship. Without it, Sad Clown Syndrome permeates. So, in times like these, we adjust. Virtual bootcamps will have to …
This week F3 Lexington officially kicked off the ZoomQ format. We’re adapting and improvising around our conditions – which may be the norm for a while. I lead a ZoomQ last week to give it a try. It went well. Today we as planned. Started the meeting at 5:15 to see Slumlord staring me down. …
Your ZoomQs for tomorrow 3.31.20 Disclaimer: These Qs are NOT Professionals. You are joining these virtual workouts voluntarily of your own free will. These workouts are You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:00 – Booster – Click Here for Zoom Link …
Who: All Lexington Pax What: F3LexSC will post links for Qs on Zoom for bootcamp days, When: Tuesdays and Thursdays: 5:00 am 5:15 am 5:30 am 6:00 am Saturdays 6:00 am 6:30 am 7:00 am Where: On Zoom App and wherever you are in the gloom Why: To provide pax with a 1stF opportunity as …
YHC posts in Atlanta on occasion when traveling there and as such follows F3 Atlanta on Twitter. They posted a link for a virtual bootcamp on Wednesday via Zoom which I attended, so I figured I could do the same for Urban Legend. Argyle was all for it and thus a legend was born. Today …
So the virus is out there. Creeping around. Cannot be seen. Everyone is playing it safe. Staying home. Being smart. We, as F3, want to do the right thing. Be leaders. Be examples. But this whole separation thing is tugging at what F3 loves – to be together, to help each other, to fellowship. So …
COP, all IC SSH x 15 burpees x 5 TTT x 15 burpees x 5 Windmill x 15 burpees x 5 Mosey a lap around the house or up the street about 100 yards Plankarama all IC x 10 Shoulder Tap Flutter Kick Mtn Climber Freddie Mercury Peter Parker Hello Dolly Parker Peter Gas Pumps The …
This was to be my 5th Anniversary Q at Crypt Thursday but due to the virus concerns, this works just as well. The workout is done with body weight only and no blocks. Warm Up: SSH x 20 , oyo; TTT (SLOWLY) x 20, oyo; Little Baby Arm Circles forward and then backwards x 20,oyo. …
11 pax, including 1 FNG, joined YHC this morning at The Castle for #norespect 40th birthday Q. Back to back B-day Qs at The Castle! Here we go: Disclaimer SSH x 40 IC Imperial Walkers x 20 IC Little Baby Arm Circles – x11 fwd, x 11 rev IC Raise the Roof x 20 IC …
Conditions-Perfect Running Weather-54, clear skies, pollen not as bad as it could be. 4 Amblers left the Earth Fare down Devine and left onto Holly Street. Holly to the end and around to Bonham then Ott, uphill all the way back and 5 finished up at Earth Fare. COT and BOM at safe social distance.
Conditions: A pleasant 57 deg. F brought 8 PAX and one FNG to Boneyard this morning. The Thang:FNG! Dan Nygren, my first FNG Recruited!DisclaimerPrayer – Keeping social distance, fist to fist March 12th was the 4th Anniversary of my first workout with F3. In 2016 after being “pestered” (EH’d) several times by Tinkle I finally …
Weather: Perfect Warmup: 1 lap Indian Run Windmills x14 IC TTT X15 IC Squats x9 IC 1 lap mosey around soccer fields Little Arm Circles x14 IC Overhead Arm Claps x15 IC Merkins x9 OYO 1 lap mosey around to road and back Monkey Humpers x14 IC Merkins x15 OYO Squats x9 IC Tha Thang: …
This morning the men of Turning Point, along with a few visitors from Jumanji and a Blindside, met to exercise and to honor the memory of our brother, Dear Diary. YHC signed up to Q prior to DD’s passing. Upon learning of his passing, YHC decided to make the workout a tribute to DD. Over …
YHC believes that intel of this workout may have been leaked to the Thunder Pax, possibly some collusion with Hammer… just a theory. Anyway, YHC personally had a great time and thought it was quite effective. The guys that did post did some great work. Here’s what we did: Conditions: 58 and perfect The Thang …
One day after obtaining F3 Respect, 15 PAX posted together to help celebrate a milestone. YHC decided to flip the script and celebrated the PAX who have helped me, more than they know, in my journey to #Respect. Conditions – 65 and pleasant Opened with the Disclaimer. T.O.Y. provided F3’s requested approach to help combat …
In a record setting week at Roost, 9 pax posted for the monthly Lake Murray Q. This one was brought to by YHC who can honestly admit he severely underestimated the difficulty of this Q. Death threats and hate were spewed his way during and after. Here’s how it went down: Conditions: Mid 50s and …
16 pax join together to play a friendly game of frisbee in a storm of pollen, and hand sanitizer was encouraged. Conditions: Around 65 degrees and a slight N wind. Disclaimer Before Prayer Double Fault was climbing people with bursts of athleticism and his gloves helped him snatch some serious snags, YHC agrees with him. …
12 PAX posted this morning with Booster bringing two new FNG’s. Welcome to Turning Point, Hardware & Softwarwe! If I recall correctly, 5 PAX arrived wildly early for wingman. YHC felt the pressure early to deliver a solid Q to our new FNG’s and feel I did just that! During the workout, only one shoe …
CONDITIONS/FORESKIN The extra week of spring break has YHC feeling a little spicy (but generally non-contagious) this morning, so just gonna leave this right here…. Consider yourself warned, but do make sure you stick around for the end of the Moleskin to see the #MenOfDepot who made it out today! Nearly 60 degrees on a …
3 years of F3Depot in 20 GIFs or less (or your money back)Read More »
A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day… Conditions – 57 degrees, low humidity, aka excellent …
Conditions: Beautiful 55 Degrees The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. YHC decided it was time for Legs + Abs = “LAB” Work. 11 Pax earned their jelly legs. 1 Pax (Cheers) put extra miles during WO training for P200. Disclaimer/Prayer Mosey across …
Shawshank Pax Earn Their Jelly Legs & Rock Hard Abs!Read More »
Weather: 50’s The Thang: Intro, disclaimer, prayer Mosey over to gym parking lot for COP SSH x 10 IC LBAC x 10 IC f/r Merkins x 10 IC OH Claps x 10 IC LBAC x 10 IC r/f Merkins x 10 IC TTT x 10 IC Mosey over to outdoor gym, breakup into three groups …
YHC was excited to have some awesome weather and be surrounded by the regulars at Arena. The Gladiator needed some tune-ups before the Gaunlet and the YHC decided it would be a great morning for a test run. Floppy brought some good music (although Rock Drop would disagree) and the PAX did the hard thing …
BALMY BOMBS had seen several western AOs so naturally it had to make a trip to The Hollow, where the finest west side PAX reside (allegedly). I knew these beasts would make a run at finishing it and they did not disappoint. Here’s how it went. 1 minute warning Disclaimer Prayer Mosey around the parking …
YHC had the privilege of his second solo Q as part of F3 Nation at the Beechhouse today. There was a last minute opening on the Q sheet and I knew that the men needed a “pick me up” after Field Goal laid the smack down on us with his Merlot mile the Tuesday prior, …
Lately, YHC is always looking for an open spot on the Q sheet in order to facilitate #acceleration. However, finding a place to lead can be a daunting task when BooBoo, Postal & Rook have filled about every open spot through 2021. Yet, F3Detention had a need for a QIC and YHC pounced. 14 pax …
The One Where We Yelled “Fire” In a Crowded Parking LotRead More »
Conditions: A balmy but welcome 59 deg. F brought 12 PAX to the SnakePit this morning. The Thang: No FNG Disclaimer + Personal Disclaimer (If you can’t do it, don’t Q it does not apply here!) Pledge of Allegiance Prayer Today is the 4th Anniversary of my first workout with F3Snakepit. In 2016 after being …
YHC failed to confirm availability of Splinter so a substitute was in order. Conditions: warm and wet. The Thang: Mosey to Ila, to Landrum, to Oak Hill, to front of the school with pain stations at each intersection. low plank for the 6, then 20 BBSU per station Find space on bars in front of …
BooBoo: OYO 10 Merkins, 10 BBS, 10 Burpees Misfire: 20 each LBCs, Russian Twists, Flutter Kicks, Heel-tap Crunches, BBS for 5 sets Bindi: to ball field, suicides with 10 merkins, 20 lunges, 30 LBCs 2 sets Zima: Ring of Fire with 10 merkins each, 2x Garnish: mosey to playground, 10 pull ups, 10 box jumps, …
Conditions: 50’s with limited to no breeze. Great day for a workout! Disclaimer/Prayer Mosey to the high jump area COP SSH x 15 IC TTT x 15 IC IW x 15 IC LBAC Forward X 10 IC LBAC Backward X 10 IC The Thang: Mosey to the lighted area by the school. I stole this …
10 Pax came to face the hand they dealt themselves and of course burpees. Devo: Another good one from wireformen.com! We cannot mature in our faith without community. We just cannot. The process of maturing isn’t simple, isn’t smooth. It’s one of getting off track and getting on again—again and again. We need help with …
8 pax welcomed YHC as a visiting Q and YHC posted with Workout with a Variety of exercises while staying on the move. The Pax showed up ready to work and Accelerated through it and hopefully left COT better than they arrived at BOM. Here is what went down: Conditions: Upper 50s and nice The …
YHC was happy to see the Rooster shovel already flying at 4:45 but apparently not by the AOQ. Happy Trees was getting in some early work and then he regaled the Pax with a tale of almost being trampled by deer during his run along Crosson. So, with that we ventured out toward Bernard Mt. …
10 Pax showed up on a warm, dry morning at Turning Point. Weather: 50s and Cloudy Disclaimer and Prayer The Good Stuff Mosey to the back parking lot, Circle Up COP IPW x 10 IC LBACs x 10 IC OHC x 20 IC LBAC Reverse x 20 IC TTT x 15 IC (Q was out …
Location: Rectory Square I decided to gather some of my props from other workouts I’ve Q’ed. Maybe there’s a reason I haven’t used the dice again. I gotta figure out why they always land on Freddy Mercuries. Warm Up · 20 each direction LBAC (IC) · Right over Left · Left over Right · 20 …
Conditions: Clear and 57 degrees. Dry ground and perfect weather. The Thang Disclaimer, announcement that we’d be leaving campus and that cars won’t see you. Be aware and watch out for each other. Warm up with quick sets of Imperial Walkers, SSH and merkins all IC x 10. Leave Hand parking lot and head over …
Weather: Picture perfect, dry & cool morning The Thang: Warm Up – SSH x50 in cadence. The PAX then made their way to the brick cage where each PAX picked up 2 bricks. From there, the mosey continued across the Woodshed grounds, arriving at the tennis courts where the PAX lined up on the sideline …
What better way to celebrate a birthday a day late than by posting with my boys at Detention? With some new tricks learned and some fresh tunes at the ready, here’s what we did. 1MW Disclaimer Prayer Mosey around parking lot, almost forget speaker, continue mosey to basketball court for warm up 10 side straddle …
YHC has been under the weather for a week and wanted to challenge himself and his fellow PAX since he hasn’t been able to post. The last time this workout was done was at The Hollow and the Shank guys almost complained about it as much as Hollow did. Seems that this one needs to …
Nothing like a little friendly competition to get the PAX back out ITG of The Hollow. YHC is speaking of the March numbers competition going on right now between The Hollow and Shawshank. 18 PAX took the DRP to come get a little better and have some fun. It was great to see some PAX …
This morning was YHC’s 2 year anniversary, and 10 Pax came out to enjoy the rain free BC. The weather was finally nice outside! Two years ago I walked into a circle of men, not really knowing what to expect. I was out of shape, couldn’t run a half mile, and 25lbs heavier. Little did …
Conditions: 59, overcast, dry (for a change) The Roost has been on a mini-crusade this month to boost attendance and the efforts paid off this morning. For the first time in maybe ever the Roost tied for the lead in attendance this morning. F3 is always more enjoyable when you have double digit number of …
Weather: 55 degrees with a typical Arena light breeze The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance. Mosey around the parking lot for warm up. COP 3 Burpees OYO Merkins X 10 IC SSH X 20 IC TTT X 20 IC 3 Burpees OYO LBAC X 10 IC – Forward & Reverse …
YHC has been struggling for sometime now physically. Many of the exercises are heavily modified but the fellowship and support keeps bringing me back even if I can’t do several of the exercises. Luckily for me today is infusion day! Hopefully I will be feeling much better in the days to come. YHC knows the …
6 pax beat the clock and the fartsack on a frigid Sunday as YHC Celebrated 6 years since that 1st day of taking the DRP as an FNG at Graveyard. Tclaps to the pax for starting their day off right by #Accelerating their #King. Here is what went down: Conditions: 30s and chilly The Thang: …
After some recent workouts at Urban Legend, the best Friday option in all of F3Nation, I wanted to get some more Detainees out there. Argyle was challenging AOs to pick a day to Q together so I threw us on the sheet. Rook stepped up and decided to co-Q with me. Here’s how it went: …
Today we made a few phone calls related to speed work. Conditions: Upper 30s and clean Opening Prayer, Not a Pro, no FNGs. The Thang: Mosey from SF around and do a warmup lap around the track. Minor stretching Phone calls First we called Dominion at 414-3432. 400 100 400 300 400 300 200 100 …
8 PAX chose to get better at #thecastle this morning – saying goodbye to Daylight Savings Time with Cinder Blocks. Weather – 38 and clear Disclaimer Warmup – Through the tunnel x 15 – Windmill X 10 – Calve Stretching on curb – Block “CB”/Brick Selection and the fun began. Round 1 – 20 x …
Hopped on the Q sheet for Stride a while back because what better way to celebrate your birthday than with these dudes! Drew up a really dumb route. I think it scared some people away but seven brave souls put in some work and got better. Here’s the route: *Iron Mary Go Round* Head S …
Good to be with the men of Crusade this AM. We started the week off with an elevated 4.5 miler, climbing Old Cherokee and the hills of Whiteford. Great having a Friendly New Guy join us. Welcome, Frogger. Conditions: 36 degrees The Thang: Count off Disclaimer BOM The Route: L onto 6 L on Old …
51 PAX posted at the Lexington County Public Library, adjacent to the Agape center where Dear Diary is staying. Some of the Turning Point regulars made the decision Thursday to change the Saturday workout to the library for the proximity to our brother, and by Friday evening multiple AOs were converging there to honor Dear …
13 brave soles ventured out this morning, glad to see that there was no rain on the forecast for the day. It was a nice 47 degree morning at the pellet palace, and a regular game of soccer was started around 5 AM. Teams were already divided when YHC finally showed up (~5:01, thanks to …
One this date of March 5th, YHC wanted to continue to show love and support to Dear Diary as he recently transitioned to Agape Hospice House in Lexington yesterday. It is there that he and his wife, Chelsea, and the boys will get comfortable and spend much deserved quality time together as they continue to …
Shot out to Dear Diary … Q throw back from 8/4/18 recycledRead More »
Great morning to show up and spend some quality time with the PAX for some fitness, fellowship, faith, and flippers. Some plans were made but due to sore butts and tight calfs one portion was repurposed into some soggy stretches. No Polish Mafia, True Bouknights, Lumberjacks, Mayors, Silver Foxes, Long Socks, or Kenneth Schulers were …
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 25 OYO PAX moseys to Fair St. for curb crawls. Line up on one side then bear crawl to other side. Put feet on curb & do 10 Ranger Merkins. Bear …
When: April 4, 2020 at 7 AM Where: Memorial Park, 700 Hampton Street, Columbia, SC What: CSAUP Event to Celebrate 5 years at The Mission AO F3 The Mission has been making a difference for 5 years! THANK YOU to all of the men who have participated in workouts and fun events with our brothers …
F3 The Mission CSAUP-Event to Celebrate 5th AnniversaryRead More »
Another rainy morning in the land of F3 Lexington. That didn’t deter 8 PAX from popping their DRP to come get better at Surge. We got wet and we got better. Here’s how it happened: One Minute Warning Disclaimer Prayer Mosey to block pile and grab one Mosey back to the awning and circle up …
YHC is tired of the rain. Fortunately YHC was signed up to Q. Without the accountability, the threat of the fartsack may have been too much. However, showing up for your brother PAX is the best motivator there is. THE WEATHER: Forest Gump Monsoon season kind of rain. THE THANG: All of the Workout was …
PAX: Trackhoe, CDV, Drisocket, Flexseal, Mercy Rule, Dunphy Conditions: 50s and MOIST FNGs Disclaimer Prayers SSH 20IC TTT BAC Overhead Claps Happy Hill Billy AMRAP Per Song Round 1 5X Merkins 5X Squats 5X BBSU Round 2 5X Burpees 5X Bonnie Blair 5X hip thrusters ( Good Form by Mercy Rule!) Round 3 5X Werkins …
FieldGoal and YHC have been trying to come up with some type of amrap for The BeechHouse to join in on the Gaunlet. This morning was version 1, next week we will try something a little different and vote amongst our pax for our least favorite. 7 brave pax posted in the rain to …
The Arena is one of the finer collections of men in Lexington and I always enjoy my time with these guys (except for Notebook). With the threat (guarantee) of rain and wet surfaces as well as some rumblings of a trip to the Waffle House, I made a deal with myself during Stridelite – less …
So many plans were in the brain for this anniversary Q. But with cold, wet weather, YHC opted to go for plan B, and destroyed the PAX’ arms with a bit of cover overhead. They may have preferred the rain once the realized the stupid amount of reps coming their way… but regardless work was …
YHC had 2 weinkes ready for the Arena PAX. This is the first time the YHC had rain to deal with and was expecting a minimal turnout since there was a big thunder boom at 0400. YHC stole a weinke from twitter and used the “Deck of Pain” to keep the PAX semi-dry. Ranger was …
13 PAX missed some rain and ran a few miles. The route- left on North Lake to Old Cherokee. Cross North Lake and come back toward Carriage Hill. Turn into Carriage Hill and go somewhere for a while until you need to get out of the neighborhood and head back to the flag. Count-a-Rama, Name-a-rama …
6 pax post at Anchor on a soggy, but not rainy, Wednesday morning. Weather 59 degrees, real nice. Disclaimer-BOM-Prayer Warm up Side Straddle Hop x 15 IC TTT x 15 IC LBAC forward and backward x 15 IC KB Swings x 15 IC Goblet Squats x 15 OYO The workout. Some exercises were done AMRAP …
20 PAX took the DRP and posted at Turning Point to show support for our brother Dear Diary and his current battle with cancer. We all wore blue for DD, and even found his VQ from a few years back and recreated it with a little modification. We performed everything today in cadence as a …
12 pax posted for the first bootcamp day of YHC being Nantan. It has been a busy couple days for YHC with moving into the Nantan Mansion, and making appearances and such. The decision to Q at Shankshank today had been made weeks ago, but the threat of rain attempted to derail that plan. Thankfully …
10 tough guys decided that a chance of rain wouldnt impact their chances of getting better. We were blessed with no rainfall during the workout, and YHC tried to keep us out of the puddles as well. The boys came to work! Disclaimer and Prayer Weather was about 55 degrees The thang: Slowsy to the …
Conditions: 58 degrees, light rain The Thang: Mosey to back parking lot & circle up. SSH-15 IC TTT- 10 IC Imperial Walker- 15 IC Little Arm circles- 10 forward, 10 reverse, reverse Squats – 15 IC Walk to Eagles Landing 50 of each exercise. Plank on the 6. Run around front parking lot loop and …
I was worried the rain was going to keep the men of Ambush in their nice warm beds but they showed up in full force and good thing they did because Thumbs Up was there to award them a shovel flag for the recent cereal drive. We weren’t even one MacGruber shy of anything because …
These men got up and did the harder thing by posting despite the rain, we were reminded that though it may be difficult it’s good for us to stand with our brother Dear Dairy in his fight. We posted for him today! The men of snakepit tried to inform YHC that we should park closer …
YHC grabbed this open Q slot the other day. The slot was previously filled by Dear Diary who has recently been hospitalized with cancer and related issues. Prayers up for DD for healing and comfort during these trying times. It so happened that yesterday Turning Point wanted to make today a #WearBlueForDD day to support …
YHC was thrilled to have no rain during the gloom as 30 minutes prior didn’t seem to promising. It was decided that we would focus on the legs and core today after my last Q was burpee heavy. No doubt the Pax will be feeling those heavy legs later today. And lastly a happy 50th …
Weather: humid, warm, drizzle The Thang: intro, disclaimer, prayer Mosey around the parking lot to warm up, SSH x 10, TTT x 10, LBAC x 15 forwards, OH claps x 15, LBAC x 15 backwards, cherry pickers x 15, mountain climbers x 15 Mosey up to the field to grab blocks, then back to the …
It was a dreary morning, but that didn’t stop 3 other PAX from coming out to hold YHC and each other accountable. This morning really put into perspective just how crucial the 2nd and 3rd F are to the 1st F. Without those other men coming into to lock arms, it’s too easy to just …
As YHC rolled into BeechHouse this AM the rain was pouring and a bolt of lightning lit the sky. Muggy Tape and I decided that stridelite was off the table. The rain cleared a few minutes before and the pax started rolling in. It was good to see some familiar faces that I hadn’t seen …
96 pax including 1 FNG posted for 4 stations laid about strategically by the Qs listed above. Here is how it went down: Conditions: Chilly in the 30s Disclaimer/BOM/Prayer COP: GD – SSH x 20 IC Quis – Mountain Climbers x 20 IC Chedda – IW x 20 IC TU – TTT x 15 IC …
YHC has had a tough time waking up on Monday mornings as of late and usually settles on a 5:45 neighborhood run. Saturday I saw Pop Off at the convergence and he asked when I’d be back to Wander, to which I kind of mumblechuckled but made no commitment. Then Sunday afternoon, we had a …
Fast start to the week. Here’s what we did this AM at The Bounty. Conditions: low 40s The Thang: Disclaimer BOM Warm up mosey Track Suicides ***recommended pace is 50 sec faster than 10k pace*** Run 100m Mosey back Run 100m Mosey back Run 200m Mosey back Run 100m Mosey back Run 200m Mosey back …