Weather, hot and humid, no rain, SC in July 9 pax showed up to take on UL. One minute was called and disclaimer given at 5:15. A quick prayer and the fun began. From shovel flag the group moseyed to grass in front of the courthouse via the lower level of the parking deck and …
#MenofDepot, We’ve had a great deal of momentum at Depot the last few weeks with some folks coming off IR, some newer PAX embracing F3, and some seasoned #UTP back in the game and kicking ass. As we all know, momentum is a fickle mistress (JDee, 2020), so we can’t let our guards down. We …
Round 2 of Friday Strava Art is in the books. I think my next Q here may be an out and back as there were only a couple PAX that got all the turns right. Just kidding. But seriously, there were a couple gotya turns that threw some runners off. No biggie. Everyone got the …
Weather – mid 70’s and humid So it feels that it was a long time ago in a galaxy far, far away since the last time the PAX of Clash hit the field. With all the closer contact we have for frisbee and futbal, Pepto had decided that we needed to wait it out a …
Conditions: 78 and muggy The Thang: 5 pax rotated calling exercises BooBoo: Mosey, low plank Stretch: 10 WME OYO Wally: 20 KB Swings, 20 OH Press, 20 triceps extension, 20 curls OYO Detour: 20 Broad jumps, 30 flutterkicks IC, 30 Russian twists IC, 6 inches 30 sec Duckie: Sprint length of lot, 5 burpees at …
It was a muggy 73 degrees this morning in the gloom. We had good numbers as 10 men came to join me @F3Shawshank. 4 or so also came early and ran Stride Light! Disclaimer was made and prayers were sent up to the big PAX in the sky. We also said the Pledge of Allegiance …
The tour guys decided to pay Tomahawk a visit. A good mix of tour All-Stars and some of Tomahawk’s finest met in the muggy gloom for some Mystery Q. Turns out that Mystery QIC was YHC. A good time was had with blocks and some tunes. Tclaps to Jar Jar for traveling all the way …
F3 Midlands Tour & Mystery Q invades Gilbert AmericaRead More »
Temp 75, 1000% Humidity Shovel Flag- Check… 4 Pax?! Storms last night knocked out some vintage alarm clocks and extra fart sacks were had. Missed a few good men for sure! Not a Pro, Not even close. BUT F3 sharpens us, Iron tough… Disclaimer Modify if needed, No FNG’s… Opening prayer safety, fellowship, get better, …
Light Pole Circuit, Bricks and Bat Wings Oh my… (Bear crawls too)Read More »
The men of Detention are just that – big, strong, burly men (probably the bigliest, strongliest, and burliest men of F3 Lexington) – who love a good challenge. So when I stumbled across this workout, I knew they’d be ready to crush it. Spoiler alert: THEY DID. Here’s how it went: 1MW at 5:15, whoops …
For what I’m fairly certain was my first Q at Crypt (seems crazy I know), YHC decided to bring a bit of heat for the enjoyment of all. Weather: 75 and soupy The Thang Intro, Disclaimer, Prayer Mosey to the top of Reaper hill for a little warmup consisting of SSH x 20 IC LBAC forward …
This is my first back blast since we started working out as a group again. Forgot how annoying this platform is, seems like we could come up with much simpler way to post backblast. May work fine on a computer but smartphone is a different story. Anyway here’s what went down. Flag was planted, 1 …
7 PAX posted for #TankTopTuesday at TP. Only 3 participated in the gunshow. Maybe next week we will see more skin. Weather- 75ish with some humidity in the air The THANG: Disclaimer-prayer Mosey to back parking lot for COP- SSH x 20 IC, TTT x 10 IC, LBAC combo x 10 IC, Squats x 10 …
16 Pax (15 BC and a runner) came out to pick things up and put them down, which turned into a little Q wine making and tasting. The THREE AMIGOS were back together, thanks for coming across the pond Arrears! 1 minute warning was skipped, tunes needed IT support, thanks for the offer Moose, I …
Remember when you were a little kid and found an old toy you’d forgotten about at the bottom of the toy box? What a great feeling, right?! Well, 9 of F3LexSC’s finest went on a mission to recreate that feeling on the gloomy grounds of the Hollow toy box. We found some oldies and we …
Today was supposed to be the grinder but it’s no secret I’m not a fan so our President AOQ allowed me to dial up a different workout. Conditions: Lets state the obvious……it’s super-hot outside no matter what time you make it out there. The air was thick and the perspiration was high. Stride Lite – …
It’s always fun to visit other AO’s. Except for the commute. YHC was running behind for SL because I-20 had the exit closed toward Detention. Sorry to make you guys wait. During Stridelite, as we waited for the cross signal, a friendly gentleman yelled at us for making the light turn red. Sorry to make …
5 pax showed up for the Rock, 1 pax said he ran a mile although no eye-account witnesses exist, and 11 pax bettered themselves by beating the fartsack for BC. YHC went to bed last night without a plan and without a care in the world. A glass of milk and 6 oreos (double-stuffed) put …
Its time to slap that “Summer Softness” off the Pax… and take on a real challenge. Release the Kraken! Join us for THE KRAKEN! A stupid grueling test of physical and mental toughness. Combination of run… and WO over a 2 hour period. And No Man will be left behind. If you can run some, …
Garmin must have paid the $10M ransom so this run counted for the 10 men who posted at Stride. Tclaps to all for running in these terrible running conditions but extra Tclaps to MacGruber, Pickle, and Spillway for running XL. Conditions: mid-70s, muggy The Thang: Disclaimer Count off BOM Manhunt Route: Maiden to Hendrix L …
YHC was scratching his head on a weinke and decide to stay to the basics of a backbone F3 BC. YHC can appreciate how Rock Drop calls this time of year like working out in a bowl of tomato soup. The breeze at Arena was non existent but the blessing of getting better with the …
The Flood on a Saturday We haven’t had the Saturday Convergence at Surge in a while (maybe ever)? But today we converged with the West Side AOs as Cryptonite brought their road show to Surge. 6 showed up for SL. Conditions: 74 Degrees and Muggy Twerk kicks it off with COP, Not a Pro, one …
Conditions: Forgot to check, but its July, its South Carolina, so lets just say hot and humid. 5 PAX gather in the humidity of Strut this morning looking to get better. Good to see some PAX out this morning in response to the advertised special Double Dedication Q. The one-minute warning was sounded, no FNGs …
The Strutbrigade Celebrates 40 Years of AwesomenessRead More »
After crying myself to sleep last night fearfull that no one would post this morning YHC was pleasantly surprised to see 11 pax post albeit 4 of them were there to run…their loss. One of the benefits of posting at several different AOs this summer has been the variety of workouts. Today I combined a …
YHC has been struggling with my running the last couple months. I blame it on the wicked COVID. Well it gets blamed for everything else, right. I signed up a couple weeks back when Stride was calling out to fill open slots. With that I came up with a couple Strava Art routes – one …
8 pax posted in the gloom for a Workout that honored YHC’s brother’s 50th Birthday. So, the reps were (intended to be) based on 50. The pax caught on pretty quick during COP and accused YHC of the dreaded “it looked better on paper”. But the Pax pushed through and were up to the challenge. …
Well I never thought I would stick with something that made me get up so early, but I wouldn’t trade it after 4 years. There were 9 other PAX that help me celebrate the occasion this morning as we did a few things from some past workouts. The Weather: HOT and STEAMY 1 Minute Warning/FNG’s/Disclaimer …
Conditions: It’s Columbia so the usual 100% humidity and 75 degrees. Opening prayers and pre-workout mumble chatter. Warm up: SSH with some LBAC’s and detention favorite TTT. The Thang: Cinderblock Blackjack- start on one side of the parking lot and 1 rep of curl to overhead press to overhead tricep extension followed by a short …
11 pax came out for a cinderblock blackjack party!Read More »
THE WEATHER: 120% Humidity at 5:30 in the morning. I love SC Weather THE THANG: Partner up. Coon Dog and Soaker in one Group. Lego, Ram Rod, and Cheers in another group. Mosey to the block pile. One man bear crawls 25 paces while other Partner overhead carries block. Flap Jack until we get back …
Great to be with the six men who came out to do a little work this morning. The theme for the day was stay together, and everyone did well to work together and push themselves. Conditions: 76 degrees and muggy The Thang: COP at Club Carlisle: SSH x15 IC High Knees x15 IC 10 lunges …
13 pax came out to 1) Get Better and 2) Support my recent 37th birthday and 3) Celebrate my 5 year anniversary of being a part of F3 Depot. Little did everyone know, they will never look at the number 37 again, at least today.. 1 minute warningDisclaimer: At your own risk, do what you …
There was a call to the bull pen as our very own Bulldog did the harder thing and stayed home after having a fever yesterday. It was a solid call given our current circumstances. Unfortunately for the PAX, they were stuck with YHC. Conditions: 75 and gross Disclaimer Modified BOM – Take a knee and pray …
YHC was truly honored by the 23 Pax’s who showed up to help me celebrate 3 years of doing stupid things in the gloom, including what was planned for today. Conditions: Disclaimer The Thang Personally, I’m a firm believer in proper warm ups in any bootcamp and to me there’s one exercise that stands out …
Conditions: 73 and still with 91%. YHC sent his apologies to the pax as I was running late this morning. The pax were forgiving and we pressed on with the beat down. YHC previously teased the theme of the workout by playing (terribly) a mashup of some of my favorite Metallica songs and posting the …
5 pax who were not on vacation and eager to start their day off with a boost met in the thick gloom of Turning Point this AM. A core and leg work out was planned with a touch of cardio added for elevating heart rate and breaking a sweat. Talk of galaxies, astronomy and “feeling …
Canseco’s Ab Blaster WO with Retro Tunes from the pastRead More »
July 20th,2016 -1461 days ago-the M and I heard words we will never forget. Your child has Cancer. Brayden (aka #F3Stitches) was diagnosed with Leukemia at the young age of 10. Through God’s grace, four years later,we are here, still fighting, still advocating, still praying for a world without blood cancers. Conditions:77*and 100% saturation Opening …
With the freedom to gather because of living in America, 8 men with hearts on fire and with strong desire met in the thick gloom of Shawshank this AM. A block party was planned with some good cardio added for that feeling of a burning heart just about to burst. With the eye of the …
Great to get back out to in the gloom today to lead the men of Graveyard. YHC has been on tour this summer (#MidlandsTour). While it’s been a great time getting out to see other pax and other AOs around the Midlands, I’ve missed these pax. However, a break in the schedule allowed YHC to …
The One Where Hopper Couldn’t Name A Single Tune…AgainRead More »
YHC loves to Q at Surge and not just because it is 2 miles door to door from his house, but because the standards of F3 are exemplified here to the highest degree. Each AO has a close knit feel to it, each one the same but also a little different. YHC has referred to …
Mox Nix of varying exercises to be done in a walkabout.
Usually, The Bounty men are a classy bunch, except when Ken Doll posts, and you know what happens when one bad apple is added. It’s still a good time and still worth leading in the gloom knowing it’s all in good fun. We even had some music from FiA…(“a little bit of Rita in the …
A little bit of Mumble Chatter is all I need at The BountyRead More »
3 pax beat the fartsack this morning to go on a walkabout. 2/3 of the pax decided that KB were not necessary this morning and to go on an hour long ruck. They swung back by the SF and picked up the 3rd pax and walked down some roads previously unexplored. Announcements Prayer Requests LG’s …
10 PAX help YHC celebrate 1 year in the books and I’m grateful to the men of F3 for leading me forward in all three phases of F3. Bodily movement and fitness acceleration are where F3 starts, but my experience has centered more around the brotherhood I’ve developed with the other PAX. I’m thankful for …
The summer of shred has been going on all summer, it comes after swole season. We shredded again. Weather: 80+ degrees and humid The Thang Intro, disclaimer, prayer Mosey down to the parking lot by the gym for COP SSH x 10 IC LBAC x 10 f/r IC OH Claps x 10 IC LBAC x 10 …
Well, 4 years ago YHC made one of the best decisions ever and woke up and joined the men of Snake Pit for YHC’s first boot camp. YHC is a better man today than 4 years ago. F3 has helped YHC through my M battling cancer, ups and downs of life and 6 surgeries over …
Conditions: Not too cold and not too hot at SnakePit. Great conditions for some fun. Disclaimer Opening Prayer Mosey to bottom of stairs Warm-up lap TTT X10 IC WM X10 IC PAX proceeded to do Death by Monkeys exercises are listed as follows All exercises are done within a minute and done as follows: 1 …
Morning started off pretty rough for YHC. Couldn’t stand up straight due to something going on in my back so Canseco was gonna fill in and Q. However, after a little break in the action, I was able to recovery and Q as planned. T-claps to Canseco for leading the warm up. Weather- 80ish with …
First, a note about @F3Billy: Part of F3 is derived from Proverbs 27:17 – As iron sharpens iron, so one person sharpens another. Billy was founded on the idea that we should all aspire to leave no doubt, that we all love our wives, love our kids and love the Lord. It’s worth it to …
YHC’s 5 year anniversary is on Saturday but was celebrated today. For the first four anniversaries I did a Spartan themed workout. This time I opted for a regular workout to help with the whole social distancing and no coupon sharing incentive. So I put together a few throwbacks from prior workouts, keeping the number …
Conditions: 75° F, 80% relative humidity Warm-Up: SSH, LBAC, Mosey The Thang: Army Physical Fitness Test 2 minutes Merkins, 2 minutes Big Boy Sit Ups, 2 mile run No partners to hold ankles for BBSU due to WuFlu Pax Merkins BBSU 2 Mile Run Score BooBoo 57 51 16:45 221 Zima 67 51 16:58 239 …
Another great time in the gloom with the men of Shawshank! Soaker told me his dad was coming to work out with us today, he’s 70, much respect, so YHC tried to make sure we all stayed together as much as possible. Why not do some CLAM DIP SODA??!! He did great today, first time …
8 PAX started their week off right by posting at #TheCastle. YHC tried to spin some age appropriate tunes, but between Pandora commercials and unlucky randomness, the Gloom was especially dark. With The Cure and Depeche Mode playing in the background, we got to work. Conditions: 75, humid, but tolerable The Thang: SSH Squats Through …
Weather: Low 70s, serious humidity One minute warning at 4:59, disclaimer at 5:00 followed by prayer. Moseyed toward midway Rd then left on the drop off loop and circled up on the loop where there was enough light to read a weinke. Warmed up with ssh, TTT, iw, LBAC forward and reverse, ohc, DB, and …
4 pax posted for YHC’s absentee Q (child care issues kept me away) for some hill work at Stumble. Ash was kind enough to take double Stumble Q duty for Monday an Wednesday to help a brother out. YHC did come up with the route. YHC is certain Ash gave an appropriate disclaimer. The Route: …
Written by Lego on Behalf of Pickle. Anyone who knows Pickle knows he is a well above average runner. He also likes to say he knows nothing about Boot Camp. Despite that, he decided to Q the Shank. The Wienkie was full of high quality Betterment. Here is how it went down. THE WEATHER: July …
Conditions- hot and humid The thang- Warmup- 20 SSH IC, 10 through the tunnel IC, Indian Run around the parking- rinse and repeat 10 rounds- 25 each- Merkins, Squats, LBC, Flutters- 1000 reps total Indian Run around the parking lot 20 Iron Cross, 20 American Hammer, 20 Hello Dollies Finish with 2 mosey suicides Announcements- …
posted by Kenwood on behalf of Wild Hog Here is what transpired; Weather – 76 Degrees & Extremely Humid = Moist!!! Disclaimer & Prayer The Thang My Slaughter Starter – 25 Merkins OYO then Mosey to Courtyard and Circle Up Circle Up (in cadence) 25 Merkins OYO Frankenstein’s x 10 Imperial Walkers x 15 …
WILD HOG RESPECT Q – 50 May look Good but it Hurts Worse!Read More »
No FNGs Disclaimers Prayer Warmup SSH Curtsy Lunges Imperial Walker Grab poles and mosey to the parking lot entrance to start a modified flood. I call it Flood X. Perform as many laps as possible with the group. 7 stops and never drop the pole. Station 1 chest press with the pole 11reps Flutter kicks …
YHC wanted to mix it up a little today with some strength, agility, and running. 8 PAX showed up to get it done. I think we all got a little better this morning. Here’s how it went. Weather: Swampy Mosey to the Tomcat stairs for COP COP SSH x 15 IC TTT x 15 IC …
YHC finally answered the call to lead the men of Turning Point again. 11 pax beat the fartsack. Work was done, mumble chatter was heard, and all got better. Conditions: 75 degrees, clear but humid (shocking, I know) Disclaimer Prayer THE THANG Mosey to back parking lot Warm-Up SSH x 10 IC TTT x 10 …
YHC thought it would be a good idea to actually meet at Depot this morning, apparently most of the other PAX missed the memo. Once everyone showed up around 06:33 we got to work, which meant 5 burpees right off the bat. Conditions A relaxing 75 degrees and 80% humidity made for ideal moist conditions …
YHC hasn’t posted in a few weeks and hasn’t posted regularly in months, so it made perfect sense take the Q this week. 15 posted, so they must have heard how easy it would be. Conditions: Muggy Prayer’ THE THANG Mosey to back parking lot and circle up for COP SSH x 15 IC Slow-mo …
A mediocre workout led by an overweight middle-aged has been.Read More »
Blame this one on the trio of the weather, Butler St, and F3 Cola’s Cesspool. The #F3MidlandsTour traveled to Thunder yesterday. It’s in the heart of the Shandon area of Cola. With Cesspool as the QIC, we ran around streets, using blocks, stops signs, and recycling bins as markers. It’s actually what Mac and YHC …
YHC chose not to bring the music out for this Q and play it safe. YHC tries to vary the weinke with every Q and appreciates the personality that each Q brings to their workout. 10 PAX chose to take DRP and fight the fartsack and got better. YHC has learned a lot about F3 …
Conditions – Raining and Humid The Thang Run over to the Baskins Robbins and partner up for a DORA Partner 1 run to the UPS store and back Partner 2 100 Burpees, 200 Squats, 300 Merkins, 400 BBS Flip when Partner 1 gets back End the workout with Plank-o-rama Moleskin: The PAX brought it …
Indian run mosey on the Flood Route (since the flood will be here in two Saturdays Stop at the 4 corners for warmups Ssh in ghost cadence x10 Pax failed and received a 2 burpees penalty Indian run mosey IW In ghost cadence x11 Pax passed and were rewarded with light stretching Indian run mosey …
It was a nice muggy morning to be out in the gloom, but the nine men who showed up for Score gave great effort. YHC got some new running shoes and while everyone was concerned it might mean running farther than they wanted, the mileage was kept down, and the shoes felt great. Enjoyed being …
The Hammer PAX descended on Lowes parking lot to get some work in and heart rate up on a soupy morning in Forest Acres. Conditions: 75 degrees with 88% humidity, not the slightest breeze to be felt. Perfect! The Thang: Warmup- 20 SSH IC, 10 low and slow squats IC, 20 little baby arm circles …
Weather Conditions: 73° and 94% Humidity 6 Pax arrived with the knowledge that a “fan favorite” workout was on the docket for them this morning. 5 put in some extra StrideLite miles before BC. What YHC and multiple others did not factor in was how the humidity was going ramp of the difficulty of what …
In what may go down as one of the best F3 hijinx ever, months ago, YHC was duped into thinking I had signed up to Q….when I really hadn’t. Credit goes to Pothole, but there were other accomplices. How does that even happen? Someone puts “The People’s Q” on the Q sheet and then convinces …
On a warmish day 7 PAX braved the fartsack for Mercy Rules return to the Hollow. Some of the regulars were missing but Im sure they had an excuse better than a slight chance of rain… Disclaimer / Prayer The Thang: Mosey to the block pile and pick 2 winners per PAX. As there was …
7/7/20. BOOT CAMP WORK OUT – Led by Canseco Weather: 74 and light rain. Heavy rain just before “Go Time” and then the rain let up until the end of boot camp. YHC promised to keep any pax dry who showed up in the morning due to the rain forecast and so we got some …
YHC hinted on the twitter that a disk might be involved in the workout this morning. Those that posted were not disappointed. Weather: 70s and humid Disclaimer/ prayer The Thang: Mosey through parking lot to teacher’s lot. Circle up for warm-up SSH x 10 IC TTT X 9 IC oops! IW X 10 IC Merkins X …
Forecast was for rain, but it was perfectly timed to only rain when we were under the shelter today. Thank you Lord for all the little things you do! 73 degrees and 98% humidity. We started with our Lord’s prayer and the pledge of allegiance. We then ran around the back of the school. Circle …
No FNGs Disclaimers Prayer Warmup SSH Imperial walker TTT – Through the tunnel 6 minutes of Abs 50sec on 10sec off Oblique crunch left Oblique crunch right Scissor kicks LBC Floor wiper 6 inches Squats Bring Sally up Competition x2 or 3 Obstacle 1 Merkin walk Obstacle 2 Fast feet in squares Obstacle 3 4 …
Shawshank lived out all 3 F’s this morning. 4 PAX showed up for the Rock. We kicked off a discussion of a book titled “Seal of God”. If you want to know more than the title, show up. You won’t be disappointed. 10 PAX braved the weather forecast, beat the fartsack, and put in solid …
With 80% rain forecasted, I planned to keep us dry near the gym. As it usually turns out, the rain stayed away during the workout – which is always a bonus. I pressed on with the weinke as planned which was a core/ab workout with some merkins thrown in. Here’s how it went down… conditions: …
AOQ Hoist has been giving out Hoist Bucks to pax that post at The Bounty. The pax with the most Hoist Bucks at the end of the year gets the Shovel Flag. In his infinite wisdom, Hoist, as he departed for Fripp Island, gave the shovel flag to Doo Dah. It’s a nice accountability trick. …
Conditions: Rather Rainy morning so YHC moved the workout area to under the breezeway by the bus loop Disclaimer and Opening prayer Mosey to end and then the beginning of breezeway SSH X10 IC WM X10 IC TTT X10 IC Arm Circle Song Slo-Mo Squat X10 IC Toy Solider X10 IC Slo-Mo Squat X10 IC …
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
CONDITIONS/FORESKIN 75.3 degrees F, humidity at 85.3%, barometric pressure slightly dropping indicating a weather front is moving in….oh, did I get this info from a fancy schmancy weather app? No sir, these specifics came from Fiji. Apparently one of the benefits of being a double-respect PAX (aside from $0.25 coffee at McDonald’s) is you get …
YHC had the Q at Urban Legend today. I thought about bringing back my “stars and stripes” workout from last 4th of July. But opted to bring another workout that would get the PAX thinking. Argyle and I squeezed in 2 miles of RL. Conditions: warm and muggy 1 minute warning, disclaimer, prayer We mosied …
Weather Conditions: 70° 11 Pax were treated to a card game in which they were given no clear instructions on how the exercises were being determined, and ended more confused than when they started. All in all work was done and we all got a little better. As for the workout, here is how it …
It is well noted that YHC has complained about the music choices that have recently surfaced at The Arena. Turn-about is fair play as YHC charged up his iPod nano and brought a selection of tunes from back in the day. After today, YHC has decided that the PAX need to expand their horizons and …
THE WEATHER: Muggy THE THANG: Partner Up and Mosey over to the Block Pile. Partner #1 overhead carries block while Partner #2 bear crawls. After 25 paces Flap Jack all the way back to picnic shelter. At shelter there is a white board with exercises and several jump ropes. Partner #1 jumps rope while Partner …
I lifted this workout off a previous backblast from one our PAX out West (Lexington!). What I lack in creativity, I make up in plagiarism. This was a tough one, but a great way to start the day. Conditions: 74, Schwetty 1 minute Warning Disclaimer; Papagiorgio, NOT a professional, modify as necessary. YOU v YOU …
5 pax assembled at Lowe’s Foods for the return of the traditional end-of-the-month Hammer Dealer’s Choice. BooBoo: Mosey lap around lot, 20 Burpees OYO Detour: 30 flutterkicks IC, 20 Russian Twists OYO, 25 broad jump Merkins OYO, 3 min various planks BillyBob: Bear crawl 60 yards, Hustler Merkins 10 to 1 (x5 Raise the roof), …