Conditions: 70’s with limited to no breeze. Great day for a workout! Disclaimer/Prayer The men came out in force today with 17 PAX in attendance for a MSGA special. The first rotation of CAT in the mix. We are proud to be a part of the Saturday rotation and we will pull our weight. I …
Weather: 73 degrees; Humidity – Amazon Junglesque This was the first Urban Legend Q for YHC. I always enjoy coming out and seeing the sights of downtown Lexington during the early hours of a Friday morning. Major props to Argyle for volunteering me to Q. This guy knows how to delegate and get after it …
Weather: 71 degrees and slightly humid; perfect day for a boot camp beat down 5/28/20 Turning Point – Boot Camp YHC elected to pick 3 specific muscle groups and target those groups in hopes to work muscles to their full capacity…creating soreness and sheer unadulterated muscle growth, that will have the M’s and/or significant others …
Weather: 68 degrees without Arena light breeze, humid The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance. Mosey around the parking lot for warm up. Today YHC decided to help the pax learn a little more about being a Q, so each of them got the chance to call the cadence on the …
Man it was good to get back in the Q saddle. The 14 PAX that showed this morning got their monies worth. Conditions: Upper 60’s and Muggy 5 Minute Warning,1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the Car Loop canopy COP 15 SSH IC 10 Slow Mo TTT 10 OH CLAP, …
Second workout since coming back from the pandemic break. Q promised very little running as he is experiencing a bout of tendonitis. All was going well until May Plant wonders into the group halfway through the workout. Apparently, he got to the AO early and promptly fell asleep in his car. Warmup SSH x 25 …
Literally, every single person who showed for Stride Lite asked Buzzsaw why he didn’t run with us, all at separate times, so YHC thought it was a good idea to make that the title of this BB. What was Buzzsaw’s answer? Well, what happens at BC, stays at BC. The only cure for FOMO is …
7 PAX is a good turnout for Jumangi, great work was done by all in the gloom. Alter Boy and Columbo discussing traffic law, Dropped Call and his escapades with his 2.0s, Betamax just being a HIM. Mumblechatter was hilarious this AM. Location: Mt Tabor Lutheran Church (where every day is Easter) COVID-19 Quarantine Social …
Conditions Low 70’s, humid 1 Minute Warning Disclaimer COP: SSH x 10 TTT (w/clap) x 10 OAC x 10 LBAs x 10, reverse 10 The Thang Mosey to the Real Depot (aka Ballentine Park) Big Soccer Field Red Barchetta Designed to get the heart rate up, much like the song by Rush of the same name. …
Conditions: Wet Ground & Humid 63 Degrees, but no rain The Thang: It’s always a challenge to Q Hollow because these Pax are hard chargers with pro-level mumblechatter. After a 3 day weekend, YHC was ready to keep any mumblechatter to a minimum. Disclaimer/Prayer/Social Distance Mosey around parking lot to grass square by building for …
8 PAX post for YHC’s make up Q (oops) Conditions: 68 degrees, pleasant with a hint of humidity. Disclaimer: Airtight, Prayer Warm Up Short Mosey TTT x 10 IC IW x 10 IC Hillbillies x 10 IC Short Mosey Plank Jacks x 15 IC Lunge Walk from tree to tree Run back to the first tree …
Conditions: Muggy, mildly warm Tha Thang: Invisible Disclaimer Route: 6 miles up and down some hills, around Lake Katherine, mild re-route for construction, some body armor dropped and donned, and 2 turtles rescued. Nice start to a Memorial Day. Invisible BOM Devo: Emailed later
Posted by Lego on Behalf of Lizard Man THE WEATHER: Humid THE THANG: Warm Up 20 Windmills 15 Thru The Tunnel LBAC (15 Forward 15 Backward) 15 Overhead Claps Sprint Work 30 Squats, Run to extreme end, 30 Side Straddle Hops, Rinse & repeat x2 25 Merkins, Run to extreme end, 25 Side Straddle Hops, …
After 2 weeks of double digit pax posting we hit single digits for this mornings workout. Don’t know if it’s the post holiday weekend of if YHC has fallen out of favor with the Pax. Doesn’t matter since the men who showed up put in the work. It should be noted that 6 of the …
Your ZoomQ (aka TheMatrix) for tomorrow 5.26.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – Chedda – Click Here …
Weather: 67, wet Disclaimer, Prayer Mosey to teacher’s lot Motivators x 5 LBAC F/R x 17 IC BBSH x 5 OYO IW X 17 IC Burpees X 5 OYO Hillbillies X 17 IC Mosey to courtyard IC merkins x 23 OYO Move clockwise for count of 5 (YHC stated that we should get this right …
Welcome to Depot! Traditionally, especially in the CrossFit world, The Murph is done on memorial day as a way to honor those men and women who died while serving our country. This workout is named after Navy Lt. Michael Murphy, is done with a weight vest, and includes 100 pull ups, 200 push ups, and …
One pax stood above the rest at UL this AM. You know who you are, #D1. Here’s what went down: Conditions: 63 degrees, foggy The Thang: Disclaimer loose BOM Mosey to front lawn of county building Dynamic Stretches (until the sprinklers came on) Mosey through parking garage and pick up Argyle who is standing there …
12 for the virtual Zoom Gloom this AM. Honored to lead these knuckleheads… The Thang Warm up 3 mins inch worms 2, flutter kicks 10 1 ct inch worms 4, flutter kicks 20 1 ct inch worms 6, flutter kicks 30 1 ct etc til time Tabata – 40 secs of work, 20 secs of …
9 PAX posted for what ended up being pretty good weather. We got after it over on the bus loops. Good work men Weather- 65 with some humidity The THANG- Prayer- disclaimer- COP social distance all IC- Motivators x 7, TTT x 10, Arm circle routine x 10 Mosey to bus loop for BLIMPS x …
Welcome to America’s new favorite game show, “How Many is That, Cheers?” A game guaranteed to increase your heart rate and get you a little better. I’m your host, Ken Doll. Let’s meet our contestants. A Citadel grad who doesn’t know the name of exercises…please welcome, Coon Dog. And it looks like he’s joined by …
Five pax defeated the fart sack for a Chedda sponsored Tabata Zoom workout developed by all five pax that posted. Lots of burpees and curls and hammers and squats. We will thank each other in the morning. AYE!!! Conditions Pleasant in the garage or shed or front porch although I think in every case it …
Your ZoomQ (aka TheMatrix) for tomorrow 5.21.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – YellowCake – Click Here for Zoom …
Conditions: Wet & Humid 63 Degrees, but no rain The Thang: It’s always a challenge to Q Shawshank, especially at our offsite location of Mt. Horeb. YHC was ready to try a new WO stolen from F3 Alpha. But were the Pax ready? Disclaimer/Prayer/Social Distance Mosey across parking lot to concrete pad by side of …
19 pax brought it back to where it all began & joined YHC at The Graveyard to celebrate 6 years of F3. Defying Cantore, they conquered the fartsack, took the red pill & got better together. We celebrate around here by throwing a block party. No more socially distant beatdowns for these pax. Now, more …
The One Where We Threw a Block Party to Celebrate 6 years of F3Read More »
First official post since Chinese Virus. Yes..social distance, no contact, blah, blah, blah. Rain set in about 1 am in Blythewood. Stopped about 3am so no excuse. So I thought. Warmarama: All upper body exercises to eliminate getting wet from ground water. No mary’s (your welcome). SSH, Little Baby Arm Circles, Overhead claps, TTT, Merkins, …
Your ZoomQ for tomorrow 5.19.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – Chedda – Click Here for Zoom Link PW: 993037 …
12 PAX chose to get better at #thecastle this morning – this was workout 3 for the Castle Pax from #ColaCoronaRelease. Weather – 68 and clear Disclaimer and explained the concept of Social Distance while Staying Together. No Blocks where harmed (or used) during this workout #Imissmyblock Warmup – SSH x 5 – 1 Burpee, …
YHC has not posted at Bounty in a while because of the Rona, but also because of P200 training. It was great to be out there with these men. This is one of the toughest AOs in which to participate in YHC’s very humble opinion, but it is also a great change of pace, with …
9 Pax showed up for a very simple, Tater Q. A good time was had and betterment was achieved. Below is an approximation of what happened. 1 MW Disclaimer Prayer Ruck 30 minutes KB KB Stretch x 10 OYO KB Swing x 10 OYO LBAC x 10 IC (front and back) CFTG x 20 OYO …
PickAxe accepted the Q last minute so he recycled some previous material with a twist. Weather was low to mid 60s, clear skies, calm winds and a heavy dew on the ground. Kudos to the Nantan who was getting some pre-workout miles in as the Pax arrived. Psa: Wapner has taken to driving exceptionally fast …
CONDITIONS Continued gorgeous weather here in the Midlands, just in time for our second straight weekend of in person boot camps! #SuckItCovid Saturday means an 0630 start time. As summer approaches, the #gloom subsides quickly and you get to behold the beauty of the PAX that you just don’t can’t see in the dark at …
It was great to be back out here in the gloom with these men today. We were missing some regulars, but hope to see them next week. YHC looks forward to getting back out there with some other AOs as we start to converge again. Here’s how it went today: Prayer/Disclaimer Grab a block & …
WEATHER: A very nice 60 degrees THE THANG: SSH x15 LBAC x10 front x10 backwards Slow Merkins x10 Squats x10 Burpee Beep Challenge Start with 1 burpee in 1 minute. Add burpee every minute until you can no longer complete the required number in a minute. Freestyle and Gills took First and Second with 19 …
Today is The Hollow’s 5 year birthday. Lots of sweat and tears have went into making this AO a success since day one. Much of that is due to the leadership of all the AOQs throughout the years. With that in mind, the workout delivered by the former AOQs in order of their “terms”. We …
What better way to celebrate being back in business than with a party? Ok, maybe there wasn’t cold beverages, or any of the other fun things one would associate with a party, but there was good music and a whole lot of betterment. Read on to see what went on: ***Conditions: Clear and 57 ***Disclaimer …
2 years of F3 for Dominion Hard to believe it’s been 2 years since I started F3 (officially 5/15). Excited to get at it today! Conditions: 60 degrees and clear COP No FNGs Not a pro 2 Burpees Mosey to front parking lot SSH x10 in ghost cadence – 2 burpees penalty Short mosey IW …
Weather Conditions: 46° & Clear 13 Pax came ready to work at the Shanks temporary location this morning. There was a slight chill in the air, but that was not going to stop anyone from pushing themselves to get better. YHCs instruction game still leaves something to be desired, and things went a little off …
Your ZoomQ for tomorrow 5.14.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – Swanson – Click Here for Zoom LinkPW: 993037 …
With the Q sheet open this week, it was time that YHC got back in the saddle and started leading again. Upon pulling in to the parking lot at 5 min til, it felt like old time with only one car waiting. Thankfully, a few more cars rolled in just about the time we started. …
Environmental Readings: 45 degrees; 60% humidity, Winds N5 6 PAX (including 2 cyclists) posted this morning in cooler than should have been conditions. And hereinbelow is what went down. Today’s musical selection for the reader has special meaning, given all the excitement around COVID-19, here is Just Dropped In (To See What Condition My Condition …
17 pax came out to celebrate the 5 year anniversary of The Roost. For many this was the first time back in the gloom since bootcamps shut down back in March. After some friendly banter we kicked things off. Conditions: Mid 40s. Cool for May but we’ll take it. Tha Thang: Warm up lap around …
12 Pax including Uncle Ron revealed themselves this chilly morning for some scheduled maintenance. 5 PAX for Stride Lite. Dangle had a malfunction with his alarm. Left out, some how got “left out”. The Hollow is slowly starting to increase our numbers, maybe a few were saving their energy for the big 5 Year anniversary …
2 pax do the harder thing and beat the fart sack for YHC’s Zoom VQ. Conditions: Mid 40’s and clear, I think. I was in my garage. Warm-Up: (Everything was OYO) SSH x 15 LBAC (forward) x 15 OH Arm Clap x 15 Dirty Birds x 15 LBAC (reverse) x 15 IW x 10 (each …
Your ZoomQ for tomorrow 5.12.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – LilGiants – Click Here for Zoom LinkPW: 993037 …
12 pax joined YHC in the gloom for a boot camp with surprising cool temps in the low 50’s, so it was cold. Half of the pax made it there by 6 AM, and the rest a little after (YHC won’t call anyone out). The Warm Up Light mosey around front of the school incorporating …
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
Today was a good day for another edition of GPS. Since the gates were locked near the track, the course was modified but captured all the elements of the original course. There was a good mixture of PAX. Mic was visiting from Winston Salem. He is in town for Mother’s Day and apparently saw Cowbell …
After a bit of rest, Gut Punch Saturday is back in actionRead More »
Your ZoomQ for tomorrow 5.9.20 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. 7:00 – Sandbag from Az – Click Here for …
As of late afternoon Thursday, we weren’t sure if UL was open for business. We got the thumbs up from the Nantan so away we went. The goal was to hit 2.23 miles for Ahmaud Arbery, who was murdered (I suppose I have to say allegedly) while on a run on 2/23. With only 3 …
YHC has thoroughly enjoyed Zoom-posting during the shutdown, but is it great to be back in the gloom, or what! The Arena found a temporary home this week at Mt. Horeb UMC, so T-claps to them for hosting us (and Shawshank.) We look to be back at home-home next week, so I will see you …
14 PAX posted for the second Q of the week for YHC. T-claps to DARPA for posting again… they say the 2nd time is the hardest. Also to Software and Hardware, they posted back in March before the quarantine and have been at both workouts this week. Enjoyed having everyone, way to push. Weather- mid …
The stage was set for the revival of in person bootcamps at #DEPOT. YHC was honored to lead the charge. 21 PAX full of approximately 5 weeks of pent up energy and mumble chatter that cannot be properly expressed on Zoom were ready to get after it. The energy and intensity was too great to …
Your ZoomQ for tomorrow 5.7.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:30 – Chedda – Click Here for Zoom Link PW: …
YHC was excited to get back to live BC and see the men of Arena. I was concerned that no one would show up because of getting out of the habit of our schedules before COVID-19, however I am always pleasantly surprise of the will power of the F3 men that posted today. Arena is …
Alive and Kicking – F3 back in Person (6ft apart)Read More »
Conditions: Mid 60’s and breezy aka ᑭᗴᖇᖴᗴᑕT. The Anchor Shovelflag firmly planted at the Lake Murray Dam for the first time in two months. YHC was the one and only pax to post Anchor this morning and truthfully, it wasn’t He intended it. A beautiful morning for adoration and of course some pain! YHC actually …
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
At our temporary home, the Shank pax reunited after 7 weeks of AO closures. It felt good to feel normal again even though no fist bumps or Dunphy mantouching took place. Thanks to Lego for getting us permission to post at MHUMC. Here’s what went down: The Thang: Disclaimer Warm up mosey COP SSH x …
Conditions: low 60’s and refreshingly together in the gloom. Cincos DE MAYO Performed as a ladder, add the next exercise each time through then work back down Derkins x 5 Each shoulder tap x 10 Merkins x 15 American hammers x 20 Yard runs x 25 Overhead press x 30 Fairy Jack x 5 Imperial …
After a 54 day break courtesy of COVID-19, The Hollow got back in action today. We got word a few days back that we could start up again at alternate locations. Then yesterday brought more good new in that we could go back to our home site. So we did. And it felt great to …
The Hollow is back in action with a lil’ Cinco de MayoRead More »
15 PAX posted at Turning Point for a lightning shortened return to the gloom. YHC erred on the side of caution at about 5:24 when the thunder sounded closer and closer. Glad to be back in the gloom, we will give it another shot on Thursday Weather- about 60, breezy, with a little lightning that …
Your ZoomQ for tomorrow 5.5.20 Disclaimer: This Q is NOT a Professional. You are joining this virtual workout voluntarily of your own free will. This workout is You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 5:00 – Chedda – Click Here for Zoom …
4 pax posted to a virtual Tread this beautiful morning. Technology allowed us to bridge a gap of about 200 miles between pax. It was almost like we were in the same room. The workout went a little something like this: Conditions: Garage-Zoom Disclaimer/Prayer SSH X 20 OYO LBAC (forward, backward) X 15 Forward Each …
YHC had noticed that there wasn’t much cardio in the bootcamps lately (at least not the ones YHC has attended) so despite YHC’s documented, certified disdain for running, cardio was added into today’s festivities. Conditions: cool and dry in YHC’s garage Disclaimer and prayer The Thang: Squats x 15 OYO, Imperial Walkers x 15 OYO, …
Your ZoomQs for tomorrow 5.2.20 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. 6:00 – RockinChair– Click Here for Zoom Link 6:30 …