Intro, disclaimer, prayer Mosey to top of Cemetery Hill for COP SSH x 10 ICTTT x 10 ICWarm-up stretching EMOM, 5 rounds each time Run, Squats x 10, Calf Raises x 10 Run, Lunges x 10 Run, Sumo Squats x 10, Calf Raises x 10 Run, Alt Lunges x 10, Calf Raises x 10 Run, …
With an empty Q sheet, YHC took advantage to stretch out some of the muscles affected by Wilson’s IPC sneak attack Tuesday morning. A quick flip through the Lexicon offered some opportunities and some inspirations to try out some new things. Some worked, some didn’t, but it was a great morning to spend with the …
UPDATED 10/6/21 with new time, now 8am-1pm. FREE T-shirt and $20 EGIFT card. Gentlemen- to paraphrase from the F3 Nation website, the mission is to invigorate male leadership in our community…. to become HIMs (High Impact Men). Want to make an impact? Give blood. I think sometimes we shy away from giving blood because we …
In July of 2020, YHC had a friend visiting from the Greater Cleveland area. We shared about our workout routines and on a Saturday morning convergence at Surge, YHC took my friend to experience F3 for the first time. We named him….Passport. Passport returned home the Cleveland area, and we had often spoke about F3 …
9 PAX Brave the Gloom to Close September With A Full Body Beatdown Surge StyleRead More »
The final week of IPC 2021 has come and gone. The 9 pax who posted got better. Here is a summary of the good times. Weather – 62 and perfect. Nice view of constellations and the moon. 1 minute warning, heartfelt disclaimer, open in prayer. Walk to the field with the blocks already lined up, …
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: 64 degrees – nice The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance Everyone got tired of …
YHC finally got more than one person to show up for one of his Hollow Q’s! We almost had double digits today and hopefully that trend continues. We also talked about the band athletes, who do a lot more exercising than some football players. Some of our local bands get more applause than the football teams. …
Bear Crawls, Running Around, and Band Camp Conversations at The HollowRead More »
Awesome morning at the Shank today. Here are a few of the highlights. -Coon Dog’s mumble chatter is unrelenting but went quite well with GD’s topnotch sarcasm. – I may or may not have implied there would be no burpees or merkins since I did the IPC the day before, on Monday…. We did 70 burpees …
Conditions: 61 degrees; 97 % humidity; dark 14 PAX gathered in the glorious gloom of Strut looking to get better than they were a day before. YHC heard their cries and attempted to assist them with that process. So, YHC decided to have some fun today, and do a little work as well. No bunnies …
It’s been a couple of months since YHC Q’d at CAT and we had a good crowd today. Navy Bean had asked me to sign up a couple of times and when Navy Bean asks you to do something, you better do it! YHC has a ton of respect for that guy. There were a …
Cheers had signed up for the Q at Urban Legend, but was going out of town and needed a substitute. YHC had not been to visit these studs in a while, so decided today would be a good day. THE THANG: Mosey over to the park and the monkey bars. 10 pull-ups, 10 incline merkins, …
Conditions cooler and dry 60F Disclaimer No FNGs COT/PRAYER After week 3 of IronPax challenge YHC decided the pax needed a little break. “Mosey to block pile and grab 2 blocks” … just kidding! The pax were relieved. Instead YHC decided to work on Abs since our arms and legs were toast from Tuesday. The …
On the first cooler morning of the year 11 PAX defied the fartsack to post for an MR grip strength inspired Q. YHC joined 2 other PAX for Ruck Lite. The Pax are some of F3 Lexington’s finest and just completed the 9/11 HTL in the big apple to hear some of the war stories …
CONDITIONS Fall is here my friends and with it came 60-ish degree temps for what was the best weather day we’ve had in the #gloom since spring sprung on us about 6 months ago. ….that was an oddly erotic GIF. Anyway, as I was saying….the cooler weather and perhaps even the possibility of birthday cake …
One Minute Warning: Disclaimer: Prayer: The weather: Mid 50’s, Perfect! After experiencing Fuel over at River Bluff the last couple weeks, I decided to share a little variation of the fun with the top shelf men of the Surge. These guys nailed it as they always do over there. I appreciated the cooler weather and …
Thursday means one thing around Shawshank…IPC. Yep, week 3 was on tap today and it did not disappoint. Cheers brought the big board, on loan from Ken Doll, the course was laid out and the EMOM x 2 timer was set. What could be better than a morning of an insane amount of burpees with …
WHERE WAS THE RAIN? 4 Pax came to the Shed to escape the fartsack. It was a little damp, but not bad. Following a thorough disclaimer, we moseyed from the AO parking lot to the front of the school, where we commenced with COP: SSH x 20 IC, IW x 20 IC, Alt. Lunges 20 …
First, cobains for the late BB gentlePAX of Smokehouse. YHC had some other items to attend to yesterday and succumbed to late nap time a little early. Under the assumption, nay, the hope of an FNG, a bit simpler WO was laid out than what was initially planned. It wasn’t easier unless your calling Murph …
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: 70 degrees – misty but we dodged the heavy rains that were forecasted The Thang: Intro, Disclaimer, Prayer and Lord’s …
YHC had a plan to keep the pax dry. The forecast looked nasty but, much to my surprise, the rain held off until the final recover was called. This allowed for some nice jogging which we will get to a little later. The Q was changed 15 minutes before bootcamp started and, if I say …
YHC snagged the Q today expecting lots of rain. As usual the rain paused during the workout and gave us a chance to loop the school while putting in some work. 7-Elevens was the theme for the day. Frizzle got in solo miles. Cramps squeezed a couple SL miles in and managed to avoid most …
It was supposed to rain today, so YHC came up with something for both dry and rainy conditions. It was more of a mist, so YHC combined both. The suck factor was high with the humidity. The burpees and bear crawl added to it too. Good to see the guys at BeechHouse. It’s been a …
Location: Rectory Square/Lyttleton Street UMC No time to waste on small talk. Straight into it. Warm Up Various regular warm up exercises The Commute Fair and Rectory: Indian Run to Fair and Laurens Few regular exercises at the light Head to Gaga Ball Pit at Lyttleton Street. Gaga Ball Today I introduced the PAX to Gaga …
Words you never thought you’d hear Mayhem say! At the same token, I expected Neon’s “I’m officially boycotting Hope Solo workouts from here on out.” As I’m writing this BB the following day and my legs also feel like jelly, I think the mumble chatter the previous day was warranted. When: Saturday, September 18, 20201 Warmup: 25 …
“That’s as Thorough of a Beatdown as I’ve had in a While”Read More »
Strong numbers today at Bounty with half us doing the IPC and the other half getting faster. There looked to be a ton of Burpees being done at the IPC station. For the Bounty guys, somehow we got 4 miles which is a record for one of YHC’s workouts. Keep getting better, men! Great work, …
Coming off the GoRuck HTB in NYC, YHC knew he would be in recovery mode this weekend. Seeing that the Q sheet was open, I grabbed the lead today to make sure I got a chance to work out any sore muscles. I chose to do another run of the 52 card pick up routine …
In all honesty, YHC is not at an age to fully understand the origin of the term “Cusack”, but I do know when it comes to the F3 Lexicon you can pretty much say anything.
One Minute Warning: Disclaimer: Prayer: The weather: 71 degrees and humid This was my first Q at Beech House, so it was good meeting a couple Pax I haven’t met before. Also, I got to use that enormous hill they have that I noticed last time I posted there. At any rate, these guys put …
Week 2 of IPC is in the books. 7 studs and YHC showed up to take on the Crazy 88’s. It was humid, very humid, no rain but thanks to last night, Shawshank, for once, was a tad damp on the fields. Once again my inspiration, Ken Doll, left me with the big board with …
YHC mentioned to his M last night during the rain that there would likely be 4 PAX for his first Q in quite some time. YHC was delighted to wrong and was more than doubled-up when 9 All-Americans braved the chance of precipitation for some betterment. YHC also recently caught a documentary on cable about ZZ …
YHC pulled out a few IPC workouts from over the years and put them together for today’s workout. He wanted the men of Surge to get in on the fun today. It seems all the other AOs are doing it, so why not? Thanks for allowing me to lead today. Until next time! Here’s how …
Weather: Cool 66 degrees, perfect boot camp weather The warm up: Little baby arm circles x 10 IC both directions Windmill x 10 IC Overhead hand claps x 10 IC Micheal Phelps x 10 IC Dirty bird x 10 IC Plank, lay flat then extend arms into a trunk extension position Lay on back and …
Leg friendly – upper body “unfriendly” block beat down by CansecoRead More »
Weather: Noice Disclaimer Prayer Mosey around Parking lot 23 SSH (23 NYPD officers killed on 9/11) Hop in truck for ride to stadium Carry block up press box stairs, 34 Curls, down the other stairs, 3 Burpees at the bottom x 2 Carry block up press box stairs, 34 tricep extensions, down the other stairs, …
No rest for the weary. There were 2 PAX for SL and 5 for BC. The gloom was accompanied by 6 fine men of the Hollow who held each other accountable. Kudos gentlemen. Conditions – 70 degreesFNG – 0DisclaimerPrayer COT-SSH x 10 IC-TTT x 10 IC-long stretch on each side 30 seconds in TTT pose-greatest …
Environmental Readings: 65 degrees; 94% humidity; dew point 63 degrees; winds – calm; real feel 65 degrees. Overall a very pleasant morning in South Carolina. Under the waxing Gibbous moon, 7 PAX gather round ye ‘old Strut SF this morning for a little work with the hopes of leaving the AO a little better physically …
Good to be back out at the Shank. It’s been a while. 13 other men including an FNG awaited YHC in the gloom. Familiar faces and familiarity were a comfort. Also, good to see our most recent FNGs continuing to post (Garth, Duff, Runaway). It was a good morning. Here’s how it went: Conditions: 70 …
Date: 09-Sep 2021 or 39 Temp: 73, Humid but not soupy Pax: 17, Solid but not strong Workout: Intense but not Extreme PAX – 17 Announcements 1 Harper Valley N/A 2 Mayhem 3 Tweetsie Prayer Request 4 Sacagawea The Schrute Family 5 Big Load Big Load’s Upcoming Change 6 Hope Solo …
25 yds measured, 800 m laid out, 8 blocks set out and some tunes were started. IPC wk 1 workout was previously distributed Work was done until 5:43 or so. Blocks were returned and moseyed to the flag. Countarama, namearama, prayer requests-schools, praise Boosters son Devo-you version bible app verse of the day
With no one on the Q sheet, AOQ came up with a quick one. May have been a little easy coming off a holiday weekend staring down the barrel of IPC wk 1. Once the monotony was accepted everyone seemed to accept it. Disclaimer and prayer at 5 am. Warmed up right where we stood. …
On 9/11/2001, YHC was a 22 year old fresh faced wine sales rep living in Fort Lauderdale, FL. Oddly enough, the workout I did today was with only one other person, who wasn’t even born when 9/11 happened. It would be another year and a half before Gills entered the world, however, this young man …
Everyone showed up at Surge expecting a crate challenge. Some even caught me setting up in the back. Conditions: A little wet but cooler than the usual Disclaimer BOM The Thang: Stayed put for the warmup. Warmup SSH X 9 TTT X 11 Burpee X 1 So this was to honor 9/11/01. The pax were …
Conditions – still a little warm and muggy, wet from rain last night The day late back blast for Hammer is here. 5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening. The Thang Warmup Round 1 2 inch worms, 5 merkins, 20 cricket …
This morning was more about remembering 9/11/01 than a snotwoggling workout. We stopped intermittently to reflect on where we were that day and some other general reflections. It was a really good morning spent with some great men (and my 2.0). Conditions: 63 degrees The Thang: Disclaimer, BOM Mosey to grassy park Dynamic Stretches *8:46am: …
IPC Week 1 was on the calendar for the day. Before we get to the morning’s activity, let’s time travel back to Monday. YHC was enjoying quality time with his granddaughter when a text showed up from Ken Doll. Sure, YHC has a tiny board but apparently it has made quite an impression. Several AO’s …
As Summer is fast coming to a close, and with Iron Pax well under way, YHC had a plan in place that had that nothing to do with Iron Pax and everything to do with chasing waterfalls. Fate would have it that a Hero Workout would be even more suitable. Thus 8 men of Surge …
YHC is feeling some FOMO about not being able to do the 9/11 Challenge this year, so he decided to incorporate it into a Weinke. This is an outstanding event and one that you should try to do if you can. The symbolism behind each exercise brings with it a sense of pride. Never Forget …
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: 70 degrees – humid The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance Mosey around the parking lot and …
Birthdays, Relays, Murder Bunnies and Opossums at The ArenaRead More »
It is September so the Iron Pax Challenge is upon us. Due to varying circumstances, a few of us had to make time on a non-bootcamp day to get it done. We were rewarded with much milder weather than those that completed IPC Week 0 earlier in the week. Here’s a background of the workout. …
7 PAX turned out for a typical Kamikaze workout, working all the major muscle groups for 45 min. Conditions – 63 and clear Disclaimer – followed by Cinder Block “CB” selection Warmup – SSH 20 x 4 ct, Through the Tunnel x 10, move to 6 for Fly Stretch, Leg Stretch, 20 LBC’s, 20 4ct …
Conditions: Muggy morning in FLexington SC. YHC was glad to show up and pay back the pain that Coon Dog brought to Spur! Disclaimer Opening Prayer Mosey to the brickpile and grab two bricks Circle of Pain SSH X15 IC TTT X10 IC WM X10 IC Hillbillies X10 IC Slo-Mo Squats X10 IC Lunges 10 …
11 pax converged upon Ambush this morning for week 0 of IPC. 9 of them showed up early to get a 3 or 4 mile warm-up. Brita brought the tunes, Jam had the playlist…Something about Applebees… Below is what went down. Conditions: 73 and less humid Disclaimer No one minute warning The Thang: Capoot100 merkins800 …
I appreciate the work the Greenwood Iron Pax put in. The workouts they come up with always impress me with their simplicity and difficulty. Kudos to them for making us better. We modified today to make sure we made it home to our families and jobs intact. 1 Minute Warning: wait for AB, nope, don’t …
YHC enjoyed last night…the Q was already planned. All I had to do was right it out on the tiny board. Well, after 30 seconds, my work was done. Nothing left to do except crush some oreo cookies and a glass of milk. Done. 9 pax showed up to kick off IPC 2021 in style. …
ConditionsUpper-60s—Fall is Coming! 1 Minute Warning given Disclaimer given COP: SSH x 42 ICLBACs x 10 ICLBAC (reverse) x 10 ICOAC x 10 ICTTT x 10 ICCalf raises x 10 ICThe ThangMosey down the hill, up the street, and over to blocks.Start at top of hill by blocks42 squatsSTH to first stop sign42 monkey humpersSTH to …