April 30, 2021 Convergence Route from F3 Stumble: Starbucks à behind Verizon to Garners Ferry Rd. R on Old Woodlands Rd. At the end of Old Woodlands Rd., turn Right Follow loop around (which turns into Rosebank Dr.) on Chesney Ln. [If you want extra, Right into the Black Gum Rd. Cul-De-Sac] R on Hampton …
Intro: 23 PAX were in attendance. It was 68 degrees and clear. This is officially day 12 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: SSH x 20 IC (but quick cadence so that others wouldn’t b!tch)Through The Tunnel x 15 ICImperial Walkers x …
11 pax posted at Turning Point this am for some some good ol fashion block work around the AO. Here is what went down: Conditions: Partly Cloudy – 67°, Winds SSW 6.8 mph, 83% Humidity, felt like 67° Disclaimer / Prayer Mozey around to the staff Parking lot and Circle up for COP: SSH x …
Posted on behalf of Bloodwork It was Cotters today for YHC and the PAX never missed an opportunity to remind me. The gloom took the morning off, but 11 PAX (plus an appearance from Rogue weary QIC, Jar Jar) did not and were rewarded with a clear 60 degrees with plenty of early morning moonlight The Thang: Warm …
It had been one day shy of one year since YHC had officially separated from the largest Police Department in the world. Not a day goes by where YHC doesn’t thank the Lord for the situation that allowed a 15-year career come to a safe close and the ability to relocate to Lexington where YHC …
A little buzz in Twitterverse and a personal HC from a prospective FNG last week got YHC all excited for his next Smokehouse Q. The stars aligned and the FNG showed along with a couple travelers from over from another AO. All was seemingly going to go well until it was remembered that the shovelflag …
Conditions: 66 and dry, vunderbar! Disclaimer: Modify as needed The Thang: 4 faithful showed to get a few miles in on a beautiful morning. YHC however, as AOQ of a near-concurrent bootcamp, had a quandary, as standard AOQ responsibility is to post at all times barring injury, etc. How to remedy? With creative routine. Just …
On a beautiful April morning 6 PAX defied the fartsack. Another 4 ran during bootcamp for marathon training. T-Claps to those men 3 of which have hit “respect”. Word on the street from the non-respect member of the running crew is once you hit 50 gas production increases significantly. Here is how things went down. …
One Minute Warning: Disclaimer: Prayer: The weather: 70 Degrees Enjoyed it today, Men. Strong work by all and a lot less complaining without Coon Dog (missed you though!) Mosey around parking lot and to soccer field Circle Up: Michael Phelps X 10 IC SSH X 15 IC Run In Place for 30 Seconds then 5 …
Weather was perfect DISCLAIMER PRAYER MOSEY TO HELIPAD 7 BURPEES 7 SSH 7 TTT 7 Abe Vigodas 10 LBAC-7 OHC-7 SUNGODS-10 LBACB MOSEY TO REAPER HILL 35 MERKINS RUN TO CONE 35 MERKINS RUN TO CONE AND BACK PLANK FOR THE SIX 70 TOTAL SQUATS SAME AS ABOVE 70 BBSU SAME AS ABOVE 70 CALF …
To be late April it was quite warm and sticky this morning at the ‘bush. Onion season is about to be in full swing. Yesterday, Meter was notified that the signed up QIC would not be able to make it. He threw out an invite for someone to Q. I jumped in. After following the …
YHC hasn’t Q’d at CAT in a while and also had to make up for missing his Q last month. Navy Bean put YHC in an EH and when one of the nicest guys in F3 Lexington does that, you have to respond. Our numbers were a little light today, but we put in some …
Conditions: Mid 50’s and Clear The Warmup: 15 SSH IC 15 Imperial walkers IC 10 little baby arm circles front IC 10 little baby arm circles back IC 15 Through the tunnel IC The Thang: 3 station circuit Station #1 10 burpees oyo 20 big boys oyo 20 Lbc’s oyo 20 V-ups oyo 20 Squats …
This was YHC’s first Q in a while so it was good to knock the rust off. Here is what we did. Conditions: A cool 55 degrees The thang: Disclaimer and mosey to the front of the school. Props to Dangle for helping a lady who was having a domestic issue and waiting with …
A wide open Q sheet turns into an opportunity for the AOQ. Been a minute since yhc Qed so glad to lead. Weather was 55, moon was full. One minute called at 4:59 am, disclaimer and prayer at 5:00, moseyed to the teachers lot and circled up. Warmup included about 10 reps of the following; …
Great morning in the gloom with The Herd at Jumanji. Always nice to see the familiar faces of the OGs along with new brothers here. Hopefully, everyone got their money’s worth today. Conditions: Clear Sky – 52*F (near perfect) OMW, Time, Disclaimer, Prayer The Thang Mosey around parking lot COT (all IC) SSH Windmill Squats …
13 pax posted at Crypt this am for some Merks, Squats and LBCs. Some called it #boring. Here is what went down: Conditions: Cloudy – 53°, Winds SSW 1.1 mph, 88% Humidity, felt like 53° Disclaimer / Prayer Mozey up to the top of the Parking lot and Circle up for a moving COP: SSH …
Intro: 22 PAX were in attendance. It was 57 degrees and clear (yet, no Coppertone). This is officially day 11 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICOverhead Arm Claps x 20 ICSSH x …
Excitement was in the air along with a super pink moon and even Silver Bullet arrived early for this Co-VQ double feature. The weather was clear and a perfect 54 degrees. While the PAX were filled with anticipation, the Qs were admittedly not at their best with one Q feeling slightly feverish after receiving Moderna …
Full-on Double VQ Super Pink Moon All the Way Across the SkyRead More »
F3 is a leadership organization that also happens to do physical workouts. The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership. Weather: 52 degrees, full moon. The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance Mosey around the parking lot and …
Under a bright full moon, we took to the track for some speedwork. Betterment was achieved. #NeverMissAMonday Conditions: low 50s The Thang: Disclaimer, BOM Mosey to the track for a warm-up mile Dynamic stretches 400m (45 sec faster than 10k pace) 100m recovery mosey 800m (30 sec faster than 10k pace) 100m recovery mosey 200m …
Conditions: A brisk 35 degree “spring” morning! Disclaimer: Not a professional. Modify as needed. Warmup:SSH x 25 ICTTT x 25 ICLBAC’s x 25 IC (forward/reverse)Merkins x 25 OYOSome additional stretching while trying to wait for the garbage truck to clear. THE THANG While trying to dodge the garbage truck… PAX lined up on Fair St. …
Well YHC had the Q today at Shawshank’s Saturdayvergence. Admittedly I may not have been there had I not Q’ed. I had a long week and coulda easily fartsacked. That is one of the reasons today’s weinke had a few blanks to fill in. The guys stepped up and picked out a few winners to …
Butler is one bad man so YHC decided to take the UL pax on a little tour of the elevation provided by Butler St. The pax were up the challenge as hard work was done and elevation was gained. Suck factor was high on the Butler St Mail Box Burpees. We’ll do those again. Conditions: …
YHC could sit here and write about what we did and how everyone pushed themselves to get better. Yes, it was a nice cool morning and the men at Surge showed up strong and ready to work as is typical. A summary will be provided below about what we did and who was there but …
YHC rolled into the gloom at F3Graveyard a bit tardy (1’) but we hit the ground running. A tad bit frigid compared to the recent temps lately, but we made sure everyone stayed warm. Conditions: 35*F & 52% humidity The Thang: Prayer, Pledge of Allegiance, Mosey to pressbox COP (all exercises IC x 15) SSH …
What seemed like a chilly morning warmed up rather quickly. 7 accountable men of The Hollow appeared in the gloom. Temps 40 degIntrodisclaimerPrayer 1 lap around parking lot COP Side Straddle Hop x15 Imperial Walkers x10 Through the tunnel x10 Ankle to shoulder (monkey wrench)30 secs each leg Mosey to Block Pile and line up …
Intro: 18 PAX were in attendance. It was 41* degrees and clear (don’t @ me…read below). This is officially day 10 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: In celebration of Whitney’s new 2.0 (who we’ve preemptively named: New Edition) and for other …
To be late April it was quite chilly this morning at the Shank. It would be easy to stay in the fartsack on a day like today but 10 pax showed up to push the rock. The mumblechatter was on point as was the effort by all the guys. Thanks for having me out, below …
YHC made a visit to Strut this morning. The Irmese of F3 were ready to go. Conditions: Cool (48 degrees), but dry. COP: SSH (IC) x 20 Merkins (IC) 4 count x 10 TTT (IC) x 10 Little Arm Circles (IC) 10 forward, 10 reverse The Thang Mosey from the top parking lot down the …
12 PAX posted in a beautiful almost tank top Tuesday kinda morning at TP. The THANG: Disclaimer, prayer Mosey toward the back of the school for COP: SSH x 20 IC, TTT x 10 IC, Arm circle circuit x 10 IC, squats x 10 IC. Mosey to back BB court and after 30 sec of …
Conditions 54F Disclaimer not a professional No FNGs COT and prayer Pledge of Allegiance Mosey Down The Big Boy stairs to the field. Circle up Since YHC is 52 years old today I started the pax off with 52 side straddle hops 4 count in Cadence. Some made it, some did not. 5 merkins 4ct2 …
Intro: 20 PAX were in attendance. It was 52 degrees and clear. This is officially day 9 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICHillbilly x 15 ICLittle Arm Circles x 10f, 10rOverhead Arm …
13 Pax showed up at Shawshank this morning and we all left a little dazed and confused. YHC was the one who was most confused as it’s been awhile since I’ve been on the Q sheet. Tunes were rockin’, courtesy of the Dazed and Confused soundtrack…as it was 4:20. (I don’t know the significance but …
8 Scorians put in work this morning using a modified version of the 5BX Workout. Design in the 1950s to keep Canadian Airmen, stationed at remote bases, physically fit…indoors, in small spaces, with no equipment…5BX was also the daily workout of the recently deceased Prince Philip Mountbatten. Considering he lived to be 99 years, and …
(posted by Kenwood on Wild Hog’s behalf) Here is what transpired. Weather – 55 Degrees & very nice! Disclaimer & Prayer The Thang My Slaughter Starter – 25 Merkins OYO then Mosey around Parking Lot and Circle Up Circle Up (in cadence) Side Straddle Hop x 15 Imperial Walkers x 15 Thru the Tunnel x …
YHC was on vacation/holiday/PTO or whatever you’re supposed to call it nowadays last week, and only posted once, so he needed to Q something this week. Good thing that something was the hardest run group in Lexington. The goal for today was to change paces but of course stairs were thrown in there. We didn’t …
Weather: 63 degrees and clear CIRCLE UP & COUNT OFF IN 1’s and 2’s to form teams. Team 1 wore green jerseys and had one less player than Team 2 ( which YHC feels it was important to mention considering YHC was on Team 1 and ultimately suffered the loss). The game was battled …
Disclaimer. Not a professional. Modify as necessary. Cornwallis made us purchase these medicine balls—figured it was time to put them to good use. WARM-A-RAMA: Hallelujah Indian Run with Medicine Balls to Chesnut. 1. 15 shoulder presses; 2. 15 squat thruster tosses; 3. 20 Bicep Curls; 4. 30 seconds of Superman extensions The Thang: Hallelujah Indian …
It was YHCs birthday, and I wanted to do something different. The lights were fixed recently at the school, so our soccer field was lit up. I think we had 10 for SL #themodel Conditions: 55 degrees and clear BOM The thang: Mosey to front of school and do exercises of 4/13/8&3 to warm up …
Conditions: Beautiful Pledge of Allegiance BOM Disclaimer Not a professional, modify when needed YHC decided to change it up a little bit and warm up in the parking lot. Everyone was a little confused at first but it went just fine…. I guess. Halfway through warm-up YHC realized that the whiteboard with the majority of the work …
Weather: 58* BOM, Disclaimer, Prayer Mosey to end of lot- SSH X 20 IC (avoid SD entering lot) Mosey toward back lot- TTT X 10 IC, LBAC (F/R) X 10 IC Mosey to teacher’s lot- IW X 10 IC, Merkins X 10 OYO, LBC X 20 IC If waiting on exercise or pax to throw- …
Intro: 14 PAX were in attendance. It was 69 degrees and partly cloudy. This is officially day 8 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: There wasn’t one. Tha Thang: As promised, today was track work. Tracks aren’t just for running. You can …
Thursday 4-15-2021 – TAX DAY Today’s weather report Today was supposed to be tax day, but the IRS has delayed the filing date. No worries – we’ll still get our work done on time.
YHC celebrates 48 trips around the sun today. No better way to celebrate than with F3 brothers in the gloom. This morning reminded me about my time in the womb. Warm and humid. It was good to get out in both cases. F3 is a great way to start off a day and another year …
Celebrate Good Times with Brothers, Blocks, and BricksRead More »
Intro: 17 PAX were in attendance. It was 56 degrees and clear. This is officially day 7 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICOverhead Arm Claps x 20 IC Tha Thang: Life is …
Warm Up 1) Side Straddle Hops in cadence: 15 2) Little Baby Arm Circles in cadence: 15 forward & 15 backward 3) Imperial Walkers in cadence: 15 After the warm up – everybody grab a block and line up at the center pole The Thang: The Pax will do 3 sets of 11’s: Each …
8 PAX plus a rogue Jar Jar posted this morning at Woodshed where the weather was hard to beat (no rain and mid 50s). The Thang: Warmup: SSH x20 in cadence, Through the tunnel x15 in cadence, Arm circles (forward, backward, overhead claps and raise the roofs) x10 each in cadence, and merkins x12 in …
Warmup at COT 15 SSH IC15 Merkins IC15 LBC ICMosey to the soccer fields and did Indian run with 2 laps around the fields. Mosey to the tennis courts: Suicides x25 burpees at the beginning and then half way and then at the endMosey to the playground: 30 pullups60 iron crosses60 merkinsmosey to the picknick …
Weather 50 and Clear – Disclaimer and Warm Up Side Straddle Hop x 20 4ct Little Baby Arm Circles x 10 4 ct (Forward, Reverse, Raise the Roof) Through The tunnel Merkins -slow fast X 10 Big Boy Sit Ups – 15 (OYO) 5 Burpies Got Bricks: Mosey to Hill Bernie Sanders 1/2 up with …
Today we had an secret message message in the speedwork. The Thang: 400 m warmup Time to Decode: 400 m 100 m 300 m 100 m 900 m 800 m 300 m Code: 4/13/1983 – YHCs birthday 100 m, 200 m x2 150 m, 250 m 400 m cool down 3.6 total miles Announcements: Virtual …
We had a man go down for his VQ, so YHC took the reins. There was some disappointment as my recent minor chatter about going to Waffle House was not realized. The workout was a good one, but not one that I can remember after a week long layoff to write the BB. However here …
We have had a good run of guest Qs at TP recently. For that YHC is thankful. With an opening approaching it seemed like a good opportunity to bring back the Kamikaze. A workout that was run once a month whether it was wanted or not when I started attending TP back in 2018. A …
It’s been a couple of months since YHC Q’d at BeechHouse and it has been missed. A lot of the regulars of the AO were MIA, unfortunately, but we had a good mix of a few of the west side AO’s today. We saw a lot of strong work and these guys put in the …
Thankful for the Twitter reminder yesterday that YHC was to be the QIC of Friday’s Stride. Good to be back out there with some of F3LexSC’s finest. All 3 Fs were felt this AM. Also, YHC’s heart rate…this was very much felt on the Pond View and S. Church hills. Great seeing the men of …
YHC hasn’t Q’d at Urban Legend in a while because of some training he was doing for run events. So, it was great to be out here today, just wish we would have had more PAX. Pickaxe’s son Hatchet was out there during Spring Break. Ask me what I was doing at 16…it wasn’t getting …
Intro: 12 PAX were in attendance. It was 62 degrees and clear. This is officially day 6 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICWindmill x 15 ICImperial Walkers x 15 ICHillbillies x 15 IC Tha Thang: Forward: …
9 PAX posted for YHCs first Q over at Shawshank in a few years. Had a nice little intro lap to get reacquainted with the area. PAX there have to contend with the sprinklers a lot I’ve been told. We stayed fairly dry. Weather- about 60 and perfect The THANG: Disclaimer, prayer, pledge, Lord’s prayer …
13 PAX posted for YHCs first Q over at Arena, and first post there since perhaps its launch. Good group of guys there for sure, and great turnout, especially during spring break. Weather- about 60 and perfect The THANG: Disclaimer, prayer, pledge, Lord’s prayer Mosey toward the back of the school for COP: SSH x …
CAT is a great AO to visit. The blocks are plentiful, the ground is dry, and the mumblechatter is always interesting. Stories are shared that are not replicated at any other AO (thankfully). The CAT pax are stand-up guys who put in maximum effort for 45 minutes. Last night, as I was eating my 3rd …
4 pax posted at CAT and got in their daily acceleration with some block work and counting up from 1 to 5. Here is what went down: Conditions: Clear – 55°, Winds SW 5.5mph, 67% Humidity, felt like 55° Disclaimer / Prayer Mozey down the track to the far end and “triangle” up for COP: SSH …
Conditions: Pleasant Disclaimer Standard disclaimer. Intro Q was one minute late for his own workout. PAX were asked to purchase a medicine ball to bring to the workout. All PAX members were prepared and everyone had their ball. Q instructs PAX to mosey to the tennis courts for the workout. Warm Up Exercise …
Hello, Friends. 10 pax relived one of the greatest comebacks in Masters history this AM, going shot-for-shot with Jack Nicklaus’ final round performance on the back nine at Augusta in 1986. Disclaimer The Thang: COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Mosey to other side of parking …
9 PAX ascended upon the gloomy confines of The Hollow this morning to see what YHC had in store. YHC didn’t really know either, but knew he’d stay off the upper body. That we did. We covered around 3 miles and hit the legs pretty good. It wasn’t YHC’s best but we got better. Disclaimer …
Intro: 13 PAX + 1 Runner were in attendance. It was 56 degrees and clear. This is officially Day 5 of The 12 Days of Pothole and the 4th Day Pothole was there for the 12 Days of Pothole. (just go with it – it’s easier if you don’t ask questions) COP: 1. Through The …
Pinkman was scheduled for the Q this morning but was unable to attend, so the PAX while distraught at his absence, still managed to pull together a decent session. Conditions: 50ish and pleasant Dos equis: SSH 20 IC Through the tunnel 20 IC Squats 20 IC Fokker – mosey over to tennis courts for suicides …
Weather: 54 degrees The Thang: Intro, disclaimer, prayer…yes, I’m the Q. Always assume I’m the Q. Mosey some for a moving COP SSH x 10 IC Mosey somemore LBAC x 10 IC f/r OH Claps x 10 IC Mosey somemore TTT x 10 IC Mosey to Boneyard Block Pile, grab a block and head to the outdoor …
YHC had a #whiteboard beatdown planned for the men of Tomahawk this AM but it’s Masters week. We worked hard but had a good time simulating a little golf. Conditions: low 50s The Thang: Disclaimer, BOM Mosey up goat hill to GES parking lot COP Hillbillies x 10 IC IW x 10 IC Michael Phelps …
One Minute Warning: Given at 5:29ish Disclaimer: I assured PAX I was not a professional Prayer: Thank you Lord for bringing us together this morning. The Weather: 54 Degrees, clear with little, if any, wind. Nice Warm Up: -Mosey to the small hill nearest the tennis courts -15 Squats to 1 …
YHC stepped up and led Warm-arama. Easiest part. Warm-arama: 12 ea. in Cadence- SSH, IW’s, Little Baby Arm Circles, Squats, Merkins (Copperhead Style), LBC’s, Flutters, HillBilly’s, Finkle Swings. The Thang: TB stepped up to lead first 10min beatdown. Moseyed to school car-rider pickup loop. A given Exercise to street sign (100 feet) then finish loop …
With the completion of Easter this weekend, YHC looked back on the strength of Christ and the trials he went through to free us all from sin. Quisenberry spoke about the anguish Jesus endured 2,000 years ago, at the Cross Ruck on Good Friday. This is always powerful but in the times we are in …
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
Hey this is No April Fools, Embrace the SUCK ! Conditions: Nice 56 degrees and little Humidity 76% Warm UP : SSH 15 in cadence, 15 through the tunnel in Cadence, 15 Little Baby arm circles forward and backwards and raise the roof all in cadence. In honor the McNugget 15 Burpees oyo. Mosey to …
Weather: Mid 50’s and breezy The Thang: Intro, disclaimer, prayer Walk over to block pile, grab block and head to stairs for COP SSH x 10 ICLBAC x 10 IC f/rOH Claps x 10 ICLBAC x 10 IC r/fTTT x 10 IC C.A.T. version of the Go Till You Can’t Go No Mo workout Complete …
Conditions: Cool 54 Degrees, Slight wind but dry The Thang: It’s always a challenge to Q the men of Ambush with their legendary mumble chatter. YHC wanted to keep the Pax moving to keep their mouths closed, but was unsuccessful… even with a music driven beat down. These Pax were ready? (13 Pax, 1 Pax …
April 1st, just another wonderful day in the Smokehouse gloom but this day is the last BC before the bunny comes hopping into town on Sunday, so YHC decided to hop around a bit this morning to get some blood flowing (among other things flowing). An ode to the bunny or the hop, or Swayzes …
The Pax of Sawmill (Blythewood, SC) are conducting a Good Friday CROSS RUCK to replace our usual Kudzu Ruck. Location is parking lot of McNulty’s Taproom (sorry, it will be closed at that hour) located at 420 McNulty Street, Blythewood, SC. StartEX 5:00 EndEX 6:00 Please arrive about 4:55 so we can begin promptly! You …
One Minute Warning: Disclaimer: Prayer: The weather: 48 Degrees Enjoyed it today, Men. Also, good to see Hemingway come for a visit! Mosey around parking lot Circle Up: Michael Phelps X 10 IC Big Ole Arm Circles X 10 IC Standing Butt Kicks X 10 IC Standing High Knees X 10IC SSH-Burpees X 5 …
8 PAX descended upon the hallowed grounds of TurningPoint to see what was meant by “guest Q” in the week leading up to today. Those that were expecting a non-TP-regular were sadly disappointed (cough, Booster) when Pick Axe strode to the middle of the circle to give the disclaimer. Then, we prayed, and took off. …
The Shawshank gang was pumped to have No Help bring a beatdown ITG. The announcement went out, Hokie jokes were flying, guys went to bed to rest up for what would surely be an epic start to the day. Close your eyes and imagine the surprise, and verbally communicated disappointment, to arriving for YHC. That’s …
It turned out to be a chilly morning. Several PAX commented about how cold it was. The theme for today was to have fun. Being April Fool’s Day, jokes were encouraged along the way. Frizzle was out there early to get his miles in. Wild Hog and Slum Lord ran during bootcamp to help prep …
Joking aside, it was a fun morning at The Hollow.Read More »