(Pictured above is YCH’s nemesis) Conditions: 75 degrees and humid (to put it mildly) Disclaimer/Warm up There was a (partial) disclaimer at least.. The Thang YHC was looking to fill the 45 minutes with fun for all (while socially distanced of course), and, apparently I have a reputation for running, so I did not want …
The Flood Returns to Surge We haven’t run the flood in a while due to Covid and running the House of Cards. In fact, I think the last turn we ran the Flood was the day after Mulligans last 2.0 was born (or what he has recently been referring to as his Ruck). With Cryptonite …
Another Surcuit at The Surge in the Wet Gloom 11 beat the fart sack for my 7th career Q since joining the founding of The Surge in October of 2017. I now live across the river and are now taking up residence at Swamp Fox. My old friends now have me over every 6 months. …
Another good running of Gut Punch Saturday today. Weather was nice. Lots of AOs representing, including our friends from Cryptonite who is making the rounds and running everyone’s AMRAP or signature routine. We circled up near the block pile so everyone could get their block ready. We went over the course and go started a …
Welcome…Disclaimer…yada…yada…yada As we all know abs are made in the kitchen, however when you need that last minute boost before a beach trip you can count on YHC’s last minute six pack routine to almost get you there! It was epically gloomy 70 degrees with off the charts humidity in our garages this morning as …
Doing ladder’s in the Garage they said, it will be fun they said. Hit the whole body and wasn’t Humid at all! Conditions: comfy 64, no breeze and little bit of humidity Warm Up: SSH 20 in cadence, 10 hand release burp pees, little baby arm circles 10 forward, 10 back in cadence, then mosey …
conditions: rain and more rain Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down. The warmup: 20 ssh ic 10 little arm circles front ic 10 little arm circles back ic 10 imperial …
Back when we first started F3 Lexington, we used to workout regularly in the rain, all conditions really. They make for the best #warstories. More recently, our QICs have sought shelter in the rainy conditions. That’s certainly fine, as long as it’s outside. Anyway…today felt like old times. #TClaps to the 15 men that defied …
8 PAX decided to venture into the damp and misty aura of the gloom and post for some light stretching and a jog. I appreciated the praise for how meticulously planned the workout was. It went something like this. The Conditions: 68 and a light drizzle The Thang: Mosey to Stadium lot SSH x 15 …
YHC drew the short straw today and had to lead a soggier than usual Shawshank workout under the shelter. He wouldn’t have it any other way. These men put in work today and got out of their comfort zone to get better. Coon Dog was mean to 5 Play and he made a rather nasty …
Today was going to by my 2.0’s co-VQ with me. Monster Jam went to a Saturday workout a couple weeks back and mentioned something about leading some of the exercises. Since yesterday was his birthday, I thought it’d be a good idea to let him do a VQ, co-Q, Birthday Q all in one. I …
You know what dicey weather brings to The Hollow…Read More »
Hi All, Based on the success (no one died or got dysentery) of our assault on Sassafras Mountain earlier in the year, another backpacking adventure is in the works! This time, we’ll head north to the wilds of that “other” Carolina to summit “the Beast of the East” Mount Mitchell. Towering at nearly 6,700 feet, …
Conditions: 73 degrees, 91% humidity, Winds W1 7 PAX gather on the shores of Lake Murray for Anchor, which has to be the best view AO in the Southeast. Its been some time since YHC has Q’ed at Anchor, so a favorite was brought back, looking at some upper body heavy work. As a special treat the PAX …
6 Roost pax were joined by 5 pax from GOAT while their AO is temporarily shut down. Conditions: upper 60’s or low 70’s, humid and clear The Thang: Quick lap around the track before a warm up COP: SSH x 15 IC TTT x 14 IC Windmill x 15 IC LAC x 20 IC YHC spent …
12 PAX posted at Turning Point for YHC’s second Q in as many workouts at Turning Point. This one was probably slightly less fun than Saturday. BUT… we had two special guests. Whiffle Ball is BACK!!! and CHHeddar brought and FNG. Good to have those two guys in the gloom with us. Plus the rest …
Whiffle Ball, a FNG, a bunch of rinse and repeatingRead More »
(entered by Kenwood on Wild Hog’s behalf) YHC 2 Yr. Anniversary + Lake Day 2020 = Perfect Storm!!! Here is what transpired; Weather – 73 Degrees, slight breeze = great bootcamp weather Disclaimer & Prayer The Thang My Slaughter Starter – 35 Merkins then Mosey to Courtyard and Circle Up Circle Up (in cadence) Frankenstein’s …
Wild Hog’s 2 Yr. Anniversary + Lake Day 2020 = Perfect Storm!!!Read More »
CONDITIONS 6 AM (or 5 AM depending on your time zone) start time, speeds of >1MB second thanks to dial up through Netzero at YHC’s house. DISCLAIMER/WARM UP SSH X 20 IW X 20 SSH X 20 IW X 20 LAC FWD X 30 LAC REV X 30 Failures to Launch X 11 Two minute …
Humid morning filled with chatter and betterness!! As this world gets more divided, hateful, and out right scary, it’s comforting to know that I have men of Christ around me. Men of Christ that encourage me, hold me accountable and make me better!! Weather: humid 71 degrees Disclaimer Prayer Mosey to the field without sprinklers …
It was a muggy morning to be out in the gloom but a great way to start the week with the men of Score. Enjoyed being with the fellas. Condition: 73 degrees The Thang: Mosey to the side entrance to Dreher and circle up. COP: SSH x20 IC Imperial Walkers x20 IC Stretching exercises into …
Score stays on campus for some brick work and AMRAPSRead More »
7 PAX gathered for a humid early morning Saturday Turning Point workout. Weather- 70 and a little humid The THANG- Disclaimer-prayer- mosey to bus loop for COP all IC x 10. SSH, TTT, Arm circles, Squats PAX performed a series of 3 exercises x 10 each, then jogged a lap around the bus loop, then …
https://gph.is/g/Z212rJA We started with 5 PAX at 0530 and by 0535 ended up with a total of 9 Pax choosing to get better in the gloom #WorkWasDone Conditions – 75 and yes it is summer in Cola – it was HUMID… Disclaimer Round 1 – 30 Clicks with the Jump rope, 25 x 4 ct …
Another fun one today at Bounty for YHC! The goal was to get 4 miles and we got 3.5, so we need to tweak it a bit next time. YHC always loves to Q Bounty, even if the getting up on Monday morning is a bummer, it’s still good to be able to get out …
27 PAX posted at Shawshank this morning to celebrate the 6-year anniversary of F3 Lexington’s first #WestSide AO. Conditions: 70 deg F, typical humidity, typical Shawshank wetness 1 Minute Warning, FNGs, Brief History Lesson from KD, Disclaimer, Prayer Mosey to the Big Field for COP led by Ken Doll:– SSH X 10 IC– Merkins X …
Dads at play Conditions: Pretty great Tha Thang: 10 faithful gathered at the park for F3 Dads. Disclaimer given Warmup: SSH, Merkins, Burpees, American Hammers, Squats Mosey to circle Bearcrawl catchup race Crabwalk catchup race Mosey to the line Single leg hop relay Backwards hop relay Family leapfrog race Jailbreak(ish) Devo: Love your enemy DOUGHNUTS!!!!
Conditions: 70’s with limited to no breeze. Great day for a workout! Disclaimer/Prayer Mosey to the hill COP SSH x 15 IC TTT x 10 IC IW x 15 IC Hillbilly X 15 IC The Thang: At the top of the hill 10 Squats and 10 Merkins. Mosey to the bottom of the hill 10 …
Conditions: 65 and dry, absolutely perfect. A little dew on the field Disclaimer The THANG: Mosey to basketball court Warmup COP- SSH, ISW, LBAC, OHC, Merkin, American Hammers Mosey to bricks, go to right field Explain brick alignment to prevent mixing germs Killer B’s (20 minutes) Broad Jump 10 yards, do 10 burpees, 10 Bonnie …
1. 5 burpees 2. 10 merkins 3. 15 LBCs 4. 20 Dry Docks 5. 25 squats 6. 60 sec plank 7. 35 Russian Twists 8. 40 shoulder presses Start with step 1 then run 1 parking lot lap continue with step 1 again with the addition step 2 followed by another parking lot lap. Repete …
7 pax posted in the Gloom at Graveyard to take their daily red pill. Weather was ideal, math is hard and work was done. The following is a recap of this morning’s events (to the best of my knowledge). Behold, how good and how pleasant it is for brothers to join together in unity. – …
It was good to get back out to the Hollow this morning. Always a great group. Conditions: Mid 60’s and a little Muggy 1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the courtyard COP 25 SSH IC (Burpee plane called, drop and do 10 burpees) 10 Slow Mo TTT 10 LBAC forward, …
YHC was pumped to Q again at Shawshank. The moisture, the blocks, the humidity…thankfully humidity was missing. 2.5 showed up for SL (Lego and Coon Dog put in a strong showing while YHC showed up late and put in less distance). 5:26am was showing on the watch and then, out of nowhere, headlights appeared in …
Finally back again at Howard Wilson park and the Jumanji home field turf. Glad to be back. I plagiarized a workout from wife’s workout group so this was sure to hurt us….and it did. Broken men strewn all over the parking lot. Sweat equity was attained and laughs were had at each others expense. Mission …
YHC always enjoys going to BeechHouse because it is filled with some great men that represent F3 well. It also doesn’t hurt that it is only 2 miles down the road. Today was all about honoring the brave men that landed at Normandy, France on June 6, 1944 and those that fought and died through …
Warm up with SSH (IC) x 20, woodchoppers (IC) x 20, Imperial Walkers (IC) x 20 arm circles (10 each direction) Mosey to corner of Rectory and Fair. Frankenstein halfway to corner, run it out. 20 Merkins then karaoke halfway, run it out to Lyttleton. 10 Copperhead Squats in cadence. Mosey to Rectory/Lyttleton. Plank sequence. …
Disclaimer. Not a professional. Modify as necessary. I enjoyed Snookie’s workout last Saturday so much that I attempted to replicate it while adding a few twists to make sure the PAX didn’t mutiny at the redundancy. WARM-A-RAMA: In the words of Abacus, “that’s about enough of a warm-up” i.e. warmup not necessary. The Thang: Grab …
I figured I’d do another Star Course edition this morning. I did this almost a year ago on a Sunday with 4 checkpoints and it went pretty good. So I modified it to 3 checkpoints since we only had 45 minutes to work with. Here is the write up… https://docs.google.com/document/d/1OMp9gXRFi8krruu5tJB1tYFoWZmenmcb9E_zSTIO18M/edit?usp=sharing To mix things up, I …
Well I came in hot to the parking lot to start the workout arriving right at 5:30 for my Hammer Q, not the best way to start our your Q for the day. I immediately jumped right into it and as usual I didn’t have a clue what I was going to do but decided …
The travelling Midland’s Tour was kind enough to come help celebrate the return home. As usual, the fields were nicely watered. Floppy Disk would not get on the wet ground. YHC and Hash N Rice had planned on bringing something special for the return home beatdown. He borrowed from Coon Dog’s Dad a few extra …
This is a backblast. It’s a brief recap of the events of the day from the AO. Many pax think these aren’t important, especially for run groups. They are important. With the Virtual Shovel Flag flying proudly, 8 men ran the Angel Route. Some elevation this AM made the morning slightly eventful. Jam killed a …
The morning started out what seemed to be fairly dry but was anything but once we got into the main guts of the workout. YHC apologizes for any wet feet after work was done. Weather was 80 degrees muggy and wet Disclaimer – Prayer The work: TTT x15 SSH x15 LBAC x20 RLBAC x20 OHC …
5 pax started the day off with some rucking and kettle belling at Tread. Good times were had and effort was made toward betterment. Ruck A variety of KB exercises was done and the pax finished out with Gumby. Announcements Epworth needs donations due to a fire in a storage building Prayer Requests Covid situation …
We had 3 PAX show up for some sweat induced fun at Urban Legend today, all of which happened to be Shankers. We missed the rest of you but YHC enjoyed some mumble chatter from Ken Doll as expected. It wouldn’t be a workout with that and YHC is glad for it! Thanks for the …
14 total PAX came out this morning and did several great things. About 540 to be exact. But showing up when others didn’t and putting focus on form were the greatest accomplishments. Conditions: 74 degrees, partly cloudy, 3mph wind out of the SW. COP: Approximate 5 minute warmup consisting of 15 SSH, 10 Imperial Walkers, …
Weather: Unbelievably humid as expected in Cola during the Summer. Great first week back at Woodshed! This morning brought out a mix of PAX including Woodshed regulars, Legion regulars, recent FNG SheRa continued to post, and the Nantan himself. Since it was my first Q in a long time on the WS grounds, the goal …
Hi! It is my honor to create this repository of the workouts completed by over 870 PAX during Quarantine. Feel free to use these workouts as inspiration for future #BeatDowns. This was one of my favorite parts of 2020, although there is not a lot of competition for that title currently. Looking forward to seeing …
Weather: swampy, warm The Thang: intro, disclaimer, prayer Mosey to the back parking lot for a warm up: SSH x 15, TTT x 15, OH clap x 15, The Merkin x 10, mountain climber x 20 PAX grab two bricks for 4 rounds of the following (all OYO except squats and planks): 15 overhead press, …
Apparently the threat of some running left some PAX in the fartsack this morning, but the 7 that showed this morning got better. Conditions: Mid 70’s and Muggy (understatement) 1 Minute Warning, FNG’s (no), Disclaimer Socially Distanced BOM Mosey to the sidewalk next to the teacher parking lot. COP 25 SSH IC 10 Slow Mo …
YHC is thankful today for his Shawshank brothers and our friends at Mt Horeb for allowing us to use their spot as our temporary home. Today is the last BC at this home as we return to the soccer complex next week. We are lucky to have the community we have and the people willing …
Conditions: crisp cool 40… x 2 (muggy and drippy) The Thang: COP SSH x 20 IC (40) TTT x 20 IC (40) Windmill x 20 IC (40) 40’s 35 merkins, run 40 yards, 5 squats 25 merkins, run 40 yards, 15 squats 15 merkins, run 40 yards, 25 squats 5 merkins, run 40 yards, 35 …
conditions: warm and extremely humid At the usual location, on minute was called at 4:59, disclaimer given at 5:00 followed by a prayer. Moseyed to teachers lot for warm up which included: windmill, TTT, ssh, flutter kick, imperial walker, all 15 IC. Moseyed to block pile to pick up coupons, bricks or blocks as desired …
20 Woodshed and Legion Brothers posted for the first #Beatdown at #TheWoodshed since the late unpleasantness. Nan’tan was in attendance. Disclaimer was provided and social distancing observed. T-Claps to Belding for driving down from Pittsburg just to post with us. Conditions: Warm and very humid, which almost, almost cause a Merlot Spill. Also, there were …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !Read More »
Behold, how good and how pleasant it is for brothers to join together in unity! – Psalms 133:1 7 pax greeted the new day beside the waters of Lake Murray by lifting heavy things with YHC today. Conversations were had, work was done and we all got better. It was an honor to lead today. …
The One Where We Greeted a New Day at the Shores of Lake Murray by Swinging KBsRead More »
15 PAX assembled for Selection Tuesday. Selection + (any day of the week) = A workout that is meant to be more challenging than usual. Something that reminds us all of what we were each told when we first started – “it doesn’t get easier, you get better.” Disclaimer: Quick, there is much to do. …
8 PAX posted at the interim Shawshank AO this morning. T-Claps to the 4 that posted for a sweaty Stride Lite. We had 4 PAX at the one minute warning, and somehow doubled by the time the workout started. Conditions: 74 deg F and humid as all get out FNGs, Disclaimer, Prayer The Thang: Improvized …
As we have been quarantined for months now, YHC has found that the calorie consumption vs. expenditure ratio has gotten a bit out of balance, Primarily because my lazy and increasingly ample caboose has been powering through alarms with pitiful regularity. When Firedaddy sent the message that a Q was needed for today, I felt …
YHC had visited the CAT on several occasions but never had the Q until today. These men know how to get after it. It is always good to get out of your comfort zone and Q away from home. The mumblechatter was great, last night’s tacos did not make an appearance, and we all got …
Conditions: 76, muggy, Perfect for a good lather. 1 minute Warning Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU BOM (Distancing of Men) Prayer – safety, injury protection, brotherhood Mosey to Church COP (Social Distancing) SSH x 10 IC LBAC x 10 IC(hold ’em up) For/Rev Overhead Clap x 10IC Mercans x …
For those of you who clicked on this just because of the title I recomend that you scroll down past the workouts for the explanation. I hit my 5 year anniversary back during the ‘Rona so I had to delay my celabratory workout until things were a little more normal. So it’s actually been a …
Well the Q was reminded of 2 things today. First, 5:30 is still crazy early, especially after having a taste of 6am start times for a little while. Second, having a bum shoulder limits the exercise lexicon a bit. So, 11 met in the gloom at the Lowes food parking lot not knowing what to …
Weather Conditions: 70° 12 Pax were treated to fair weather and a light breeze for boot camp this morning. YHC arrived a few minutes early to set up for the beat down, knowing that the Pax would come expecting to get their money’s worth. Lots of groans and a few sweat puddles on the asphalt …
9 posted at The Arena for some betterment. Betterment was achieved. Conditions: 70 and muggy The Thang: Disclaimer loose BOM Mosey to basketball court COP SSH x 10 IC Plank Jacks x 10 IC Merkins x 10 IC Mt Climbers x 10 IC Shoulder Taps x 10 IC EMOM #1 (Every Minute on the Minute) …
Conditions: 71 degrees; 84% humidity, 66 degree dew point, Winds SSE 4, low UV index My name is Socrates, this is my story. Under the waxing gibbous moon, 15 PAX were able to remove themselves from the fart sack and post to get better. YHC hasn’t Q’ed Turning Point for many, many moons but seized …
YHC was pumped to lead the men of Arena. YHC spent all night coming up with workout and playlist to push the men of Arena. YHC started with Tom Petty in which PAX had no complaints but apparently Steve Miller band is not a favorite even with the “Respect” crew according to Ranger. I will …
The men of Hammer returned to a new temporary AO and found that some things don’t change. Disclaimer was issued and the Pax were re-introduced to the standard waiting position (low plank) before jumping in. Warm-up: 10 Merkins OYO 10 BBSU OYO 10 Squats OYO 15 SSH IC lap around the lot The Thang: Pax …
Thankful for cool weather as the Q led 23 Pax for what seemed like to some as a never-ending loop around the park. In the spirit of sharing, the Q felt the need to share his alligator “wrastlin’” experiences with the group with a new exercise called alligator crawls, this created a wonderful new source …
YHC’s first Q since F3’s return to official status…maybe a little over ambitious with the cadence especially with the swampy conditions. Conditions: 68* 99% humidity Welcome/Disclaimer PAX moseys to corner of Rectory/Fair for warmup. SSH x 25 IC TTT x 25 IC LBACs x 25 IC forward/reverse Merkins x 25 OYO Lungewalk up Fair St. …
8 Pax join YHC for his first Q at Anchor. Conditions: 70, clear, & windy Disclaimer Prayer Warm-Up SSH x10 IC TTT x10 IC LBAC Forward x10 IC Overhead Arm Claps x10 IC Dirty Birds x10 IC LBAC Reverse x10 IC The Thang Clean, Press, Upright Row 5-4-3-2-1 Ladder x 3 rounds. (Do a clean …
Trifecta of Work and Everyone’s Favorite Police SongRead More »
15 PAX for a last minute Q by YHC. YHC pulls into the parking lot with about 37 seconds to spare. Conditions: 66 degrees, Canseco-was-considering-sweat-pants-type-weather. Prayer Warm Up Mosey the long way TTT x 10 IC 4 Burpees IW x 10 IC 4 Burpees Hillbillies x 10 IC 4 Burpees Plank Jacks x 10 IC …
It’s always a pleasure to lead the men of The Hollow and today was no exception. 13 PAX took their DRP to see what IM had on tap. So we packed a lunch and headed off to work. Excellent work, Men! The Thang Mosey to block pile and grab one Mosey to be back side …
Today’s Workout was a little different. Instead of a Devo at the end, the Devo was throughout the workout. Stations scattered throughout campus. Run to each station, read the scripture, and do the exercise. The workout was hard the words were the important part. THE THANG: STATION ONE: Our country and society are currently being …
Conditions Mid-60’s Disclaimer Given (Important because we had 2 FNGs) COP: SSH x 10 IC TTT x 11 IC Windmill x 9 IC LBAC x 20 IC (reverse mid-way) The Thang Mosey to the Real Depot and grab a block. Top Gun Perform 10 reps each of 5 exercises (Curls, Overheads, Squats, Rows, Presses) for …