Frigid morning but double digits at Graveyard. For all the places the pax could have been at that time, YHC appreciated they were at the OG bootcamp of F3LexSC. Missing a few regulars but we had the honor of a visit by the honorable, Socrates (In hoc 👊🏼) Conditions: Clear Sky 29F The Thang OMW, …
One Minute Warning: Disclaimer: Prayer: The weather: Low 30’s Warm up Mosey around parking and circle up SSH X15 IC–Imperial Walker X15 IC SSH X15 IC-Merkins X15 IC SSH X15 IC-Air squats X15 IC SSH X15 IC-Burpees X 5 OYO The Thang(s): Line up and sprint 40yds then do 10 burpees return to start and …
One Minute Warning: Disclaimer: Prayer: The weather: Low 30’s (Windchill low 20’s) A great time today as 1 Arena Pax and 3 Shawshank Pax converge at the Hollow for a chilly boot camp. Nice work today, men! Warm up Mosey around parking lot and circle up in courtyard SSH X15 IC–Imperial Walker X15 IC SSH …
8 pax posted at Turning Point this morning to join YHC in celebrating my 2.3s 10th birthday. YHC promised that today’s workout would be a “10”. The plan was 10 stations, with a total of 10 exercises with 10 reps. Mission Accomplished. Here is what went down: Conditions: Clear – 30°, Winds NE 3.4 mph, …
YHC was blessed to spend the morning of his birthday with his brothers at Shawshank. These guys mumble chattered a little, but the bear crawls, and counting, prohibited this a little. Lego pointed out that my opening prayer sounded like a speech from our current President, which was pretty hilarious. I was able to point …
1/25/22 Turning Point Boot Camp Weather: 46 degrees and chilly, slight breeze Today Turning Point was blessed to have an FNG (Matt Wilson) join us today as an invite out by Booster. YHC hoping the new warm up drills would be successful…..should have done a dry run. Disclaimer prayer WARM UP …
On Monday morning, 10 men accepted the challenge of the first ever workout at “The Rock.” Consensus among the group was that this workout hit just right in the sweet spot of challenging and doable. Go hard or go easy – the hill will get you. Here’s how it works: The RockStart at top of …
Fresh off the launch of F3 Columbia’s newest AO known as “The Rock”, YHC wanted to plan a workout that didn’t involve running a long steep hill (see The Rock reference) but did push the PAX to the brink of splashing merlot (or at least thinking about it… again see The Rock reference) Here’s what …
CONDITIONS A perfect 46 degrees and mostly dry conditions (in the track area at least). Partly cloudy, with a 40% chance of rain that never materialized. PAX chippy (RIP) and energized thanks mostly to an FNG in our midst (more on him later), but also at the sight of 5 basketballs that had been staged …
After a late Q cancellation, 5 PAX chose to do the hard thing and left their fate up to the cards (s/o F3 Workout Deck) on a relatively warm January morning.
In the past year and a half or so taking part in this amazing fellowship and brotherhood we call F3, YHC can remember attending Shawshank maybe twice, mostly because they were in direct conflict with home way from home at Surge. Also the #HIM of Shawshank were a tough bunch and YHC recalls that the …
It’s been too long since I’ve been to Surge. Good crowd over there. I think everyone StrideLite’d except me. Yeah, I need to get back into the routine. Anyways, YHC brought my 12 Squares routine along with some Superbowl trivia and 80’s Rock tunes. Here’s how it went down… 1 minute warning, no FNGs, disclaimer, …
That’s the BB
It had been a while since YHC was able to make it back in the gloom, so I decided to sign up and Q to be sure and post. Like all my workouts of the past, there was no weinke and therefore the back blast is guaranteed 80% accuracy. Maybe a little later since the …
Thanks Mr Head for picking a great route. Only problem was you didn’t show-up to Q it. Thats okay YHC jumped in to Q the 5 pax that showed up. We started with a lite jog down #6 to Corley St to get the legs warmed up. A-Group said C.U. to Eggo and I very …
If you have never been to Urban Legend, now is a great time to start. For those looking for another workout to complete their week that is more Boot Camp oriented, this is a good one. Today, we stayed under the covered parking lot since there was a chance of rain, it was cold, and …
Good Times Under the Covered Parking Lot at Urban LegendRead More »
Intro, disclaimer, prayer Mosey to bottom of the tennis court hill for COP SSH x 10 ICTTT x 10 IC Mosey up a little more for more COP LBAC x 10 IC f/rOH Claps x 10 ICLBAC x 10 IC r/f Run up to block pile and grab a block, out to the road #EMOM, …
Intro, disclaimer, prayer Mosey to spot in front of block pile for COT SSH x 10 ICMerkins x 10 OMCLBAC x 10 IC FMerkins x 10 OMCLBAC x 10 IC RMerkins x 10 OMC Few pax run off to investigate a fire or lantern OH Claps x 10 ICMerkins x 10 OMCTTT x 10 ICMerkins …
5 PAX posted for a Fuel inspired workout. Mild temps and good cardio lead to a nice jumpstart on the day. Weather- upper 40s and no rain The THANG- disclaimer, prayer, COP all IC- SSH, TTT, Arm Circles Mosey a couple of parking lot loops waiting on late arrivals then head to the bus loop. …
9 PAX set their alarms this morning in hopes to get a good workout to start the day. Hopefully my Q didn’t disappoint. Although the weather was > 40 degrees no Heisenberg was in sight. Conditions: 44 degrees, SE wind roughly 8 mphINTROFNG= 0DisclaimerPrayerCOPSSH x 15 ICTTT x 15 ICIW x 15 ICMOSEY TO GRASSEMOM …
Over the last few Q’s, YHC had been taking a liking to full body beatdowns. Another PAX at Surge had brought out a few different renditions and modifications of an F3 Exicon classic to other AO’s so YHC had gotten the gist of the breakdown. Being that this was the first time YHC had visited …
7 PAX Take to the Gloom at The Arena for Full Body WorkRead More »
Conditions: 43 and not as cold as that temp would make you think it was. Started off with a warmup 30 SSH IC 15 Through the Tunnel IC Grab blocks and head to the tennis courts. 10 Burpees and a 4 court suicide. 10 Burpees, 20 Iron Cross and a 3 court suicide. 10 Burpees, …
CONDITIONS Nice and warm at ~50 degrees….the calm before the storm (get your bread and milk now). YHC and his new best friend “Log” arrived to find Shakespeare and Lunchlady already stretching and ready for action. It was clear that after a few nights of the “wolf moon” these Silver Foxes of Foxhole were rabid …
Weather: 30* Disclaimer & Prayer The Thang: YHC thought he might see the newly elected Nantan- No Help but that wasn’t the case. Evidently No Help was making rounds and RC maybe is on the security detail. Anyway, the rest of us enjoyed the workout! Mosey to helipad & circle up: SSH X 10 IC, …
Conditions: Clear and cold 30 degrees The Warmup: 20 SSH IC 20 Imperial Walkers IC 20 Frankenstein’s 10 LBAC front IC 10 LBAC back IC Hamstring Stretch 30 seconds The Thang: 1 lap around football field @ Picnic area Abs: 50 flutter kicks IC 40 X Factors oyo 30 Lbc’s oyo 20 Iron Crosses …
Weather: 33 degrees, Crisp Today’s workout was about 35 degrees cooler than YHC’s last Q a mere three weeks ago. Today’s focus was on merkins – quality, not quantity – and abs as the pax soon found out. Also, any plane flying over would have resulted in 5 burpees for all pax, but none came. …
Chilly Tuesday morning for The Herd but YHC made sure we all were toasty. We turned it up to 11 today. Conditions: Chilly 🥶 29 F Time, disclaimer, prayer The Thang Mosey around parking lot (high knees, karaoke) COT SSH TTT Windmills Squats Imperial Walkers LBACs (f/r) Grab Blocks (IC x 10) Curls4Girls Merkins OYOx10 …
Intro, disclaimer, prayer Mosey to bus loop for COP SSH x 10 ICMerkins x 10 OMCTTT x 10 ICMerkins x 10 OMCLBAC x 10 IC fMerkins x 10 OMCLBAC x 10 IC rMerkins x 10 OMCOH Claps x 10 ICMerkin`s x 10 OMC Grab a block and to the parking lot for 5 minutes of …
13 Pax descended on the Shed to celebrate the AOQ handover from YHC to SilentBob. Conditions: Dark and Cold The Thang: following an excellent disclaimer, YHC commenced with a classic COP: SSH, IW, Squats, Merkins, LBC’s, Low Country Crabs, all x 20 IC, Carolina Dry Docks x 15 IC, Calf Raises x 30 OYO, High …
Starting Saturday January 15 and for every other Saturday, Sawmill Pax will begin F3 QSource. We will discuss it during our Coffeeteria. Coffeeteria! Ever hear of it?!? Saturday’s beatdown is from 6:30 to 7:30. From there we tear out of the parking lot a local breakfast emporium’s. Lately it’s been Hardee’s. The QT on Wilson …
YHC had to take the reigns at Cromp again this AM. The stress of the Nantan gig seems to be getting to No Help. After a quick disclaimer and prayer and before an impromptu Devo, the pax got work doing what Cromp pax do: pull ups, tire flips, and other stuff OYO followed by a …
Intro, disclaimer, prayer Mosey to the outdoor gym for COP SSH x 10 ICTTT x 10 ICLBAC x 10 IC f/rOH Claps x 10 ICFrankensteins x 10 IC Buy in – Wide Pull-ups x 5/Regular Pull-ups x 5/Chin-ups x 5 Mosey to block pile, grab a block, and to the parking lot for the #NetzelSequence …
8 men took care of business this morning at Hammer. A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts. Conditions – 30 degrees, frosty but not too bad The Thang Warm up SSH Imperial walkers Squats LBAC forward LBAC backward Static hamstring stretch Frankensteins …
Intro, disclaimer, prayer Mosey around to the back of the school to the top of the hill for COP SSH x 10 ICTTT x 10 ICHeel Down/Toe Up Stretch 10 sec/legQuad Stretch x 10 sec/leg Leg Ladder, reps start at 5 and ladder up to 10 for each exercise. Calf raises are always a 10 …
Conditions 35 degrees clear ,light wind No FNGs Disclaimer COT/PRAYER The thang, Our original Q, Honeybun, ended up getting called in to an emergency at work so YHC decided on a F3PYTHON strategy and the 3 pax took turns calling a variety of exercises, rep counts, cadences, and styles with and …
YHC was a little slow on putting his name on the Q Schedule. By time I looked, my Birthday Q slot was already filled by Coon Dog. Decided to not advertise the change up, hoping more pax would show up for a Disorganized Train wreck from Coon Dog, than an organized train wreck from Lego. …
Weather: 32 Disclaimer/ Prayer The Thang: COP: SSH X 10 IC, TTT X 10 IC, LBAC X 10 IC (F then R), Merkins X 10 OYO, LBC X 10 IC Mosey to bus loop: complete the following exercises and then run a lap to the right (plank for the six before running each lap): 9 …
YHC was glad to start the year off right by jumping on the Q sheet, and the men of Surge as always didn’t disappoint. With YHC scheduled to run a marathon this coming weekend, today’s Weinke featured several upper body exercises to give the legs a bit of a rest. Conditions: 30’s and BRISK baby!! …
A Leg-Friendly Q Brings 7 PAX To The Gloom at SurgeRead More »
8 post to get better today. 3 ran, 5 did bootcamp. YHC brought Saturday’s routine and sandbags to mix things up. Here’s how things went down… 1 minute warning, no FNGs, disclaimer, prayer The warmup was a running warmup with some exercises along the way… butt kicks lunges high knees We stopped at the band …
YHC stumbled out the gates at the beginning of the year. Every Q’s worst nightmare came true last Thursday. Apologized for it to the pax of TP and made up for it today. Discipline > motivation Conditions: clear and 32 deg OMW, disclaimer, prayer The Thang Mosey to parking lot COT (all exercises IC) SSH …
Conditions: 30 degrees No FNGs Disclaimer COT/PRAYER The thang, It’s been 5 years. 5 years ago yesterday I showed up for my first F3 boot camp at Snakepit. I was EHd by an old high school friend. Silas is his Hospital name but Snakepit Pax call him Tonka. It was lunch time and I had …
Voltron shot me a message earlier in the week asking if I would consider Qing at Arena in place of Knozit. Since Voltron is always willing and eager to Q at Turning Point, I figured the least I could do was return the favor. 8 PAX showed for a post natty bootcamp in the cold. …
YHC grabbed the first Saturdayvergence Q for 2022 which was at Shawshank. Lots of tough guys out there so wanted to give them a push. The new AOQ Brick sent out a preblast yesterday that included a few buzzwords like “beatdown” and “creative” and “guarantee”. So I put a weinke together that hopefully covered everything …
Alarm malfunction resulted in the AOQ taking the lead at 5:02 am. Disclaimer and prayer then moseyed to the teachers lot for warmup. ssh, ttt, iw, lbac, oh, db, then moseyed to the field and counted off in 3s. One Pax in each group started with an exercise on opposite sides of the field. The …
January 2018 I showed up at Midway Elem at 5am and met a group of men that were focusing on becoming better versions of themselves than they had been the previous day. I kept showing up and the impact F3 Lexington has had in my life has been tremendous. Physically, spiritually, relational, I’m confident I’d …
Olive Oil handed off Q responsibilities to YHC for the day while he was DR so instead of traditional UF that the PAX have got used to, we added the dodgeball element for a great game of Ultimate Frodgeball. For those wondering at home here are the (very fluid) rules: Offense plays standard Ultimate Frisbee …
Here’s the deal about Cromp: No Help created Cromp as an alternative to running at Stomp so he could get swole then shredded. Cromp is a combo of Crypt and Stomp. On Mondays and Wednesdays, Cromp meets with Stomp pax and runs to the outdoor gym. On Friday, Stomp isn’t on the schedule so Cromp …
YHC officially kicked off his reign as the new Woodshed AOQ by delivering a beatdown to 6 PAX (including himself) all around Woodland Park with a heavy dose of upper-body exercises to save legs for TomTom Foolery this Saturday.
CONDITIONS ~38 degrees, cool with clear skies. PAX questioning the presence of Lumbergh’s block in the middle of the driveway when they arrived. With Lumbergh on IR, it meant YHC had to step it up with the inappropriate comments and innuendo. Those are big shoes to fill (nestled beneath shapely tatted up calves) could YHC …
YHC had no plan for the Q until late Wednesday afternoon after posing a question to an unnamed pax. Question…what exercise do you hate the most? Answer…pullups and burpees. Well, well, well, a weinke was born. Sometimes material just presents itself. Sometimes, it just rises up and smiles at you…TWSS (for my buddy, Cheers). 4 …
YHC saw that the Q sheet was pretty bare when I looked on Sunday so I took today’s Q. I decided to look at the Exicon to bring something different to Surge and the #CindyCrawfod was found. Conditions: Mid 30’s 1 minute Warning Disclaimer, NO FNG’s and opening Prayer Mosey from the flag around the …
Weather: 30 degrees The Thang: Intro, disclaimer, prayer Mosey over to top of Cemetery Hill for COP SSH x 10 ICTTT x 10 ICQuad Stretch x 10 sec/legHeel down, toe up x 10 sec/legAnother Leg Stretch x 10 sec/leg Run down to the bottom of hill Rinse and repeat for 10 minutes, increase rep count …
Conditions: *cold, * 32* Disclaimer/Prayer The Thang:If the Leaders Lead- the pax will follow: As AOQ of the #Detainees,it is only right to kick off the new year with a BR Q. Plenty of mumblechatter to be had, but excellent work by all. Here is how it went down. Circle up:-SSH x10 IC-11 Merkins OYO-TTT …
‘Twas a chilly morning at Depot but still shorts weather. Also, no better way to warm up than some cardio! WARM UP A group jog while one PAX sprints from the back to front of the line. THE THANG BUCKS – all OYO 5 Block Burpees run 1 lap 5 Block Burpees; 10 …
One Minute Warning: Disclaimer: Prayer: The weather: Low 30’s A great time today to kicked off 2022, as 6 Pax started with a strong word from Dunphy during The Rock about #FearlessAction https://www.bible.com/reading-plans/11080/day/1?segment=0 Lots of good energy today! A couple veteran Pax who we don’t see as much as we would like to (Ponzi, and …
Conditions: 33 degrees clear, crisp 7 Herdsmen come out to check the temps and celebrate the #Smurfday of Dropped Call, our trusty AOQ. He’s always out there, always on the Q sheet, always got a joke for the crew. #HIM Good #mumblechatter this morning. Topics included: Nintendo, Genetics, #rotator cuffs, Gas Stations Disclaimer, Prayer Mosey …
The local power company lost 60,000 customers yesterday due to the wind storm, so YHC tried to incorporate that into the Q today. Conditions: Clear and cold, about 32 Degrees COP, Not a PrO, No FNGS Mosey to Front of school to drop off the shoes for #solesforsouls. The bin was moved inside due to the windstorm. …
With Christmas behind us, it was time to re-gift the “Christmas of Days 12” routine. YHC had the Q at CAT today and wanted to re-use the weinke we did a few weeks ago at The Hollow. Its a good routine that can be taken to different AOs – but it needed a different name. …
Conditions cool morning as YHC transitions from 25 to 26. COT: Disclosure and Opening Prayer Mosey to the brickpile to get bricks then mosey to the warm-up area SSH X 26 IC TTT X 10 IC WM X 10 IC 13 X 2’s (Like 11’s but up to 13 with the blocks) Merkins and Flutter …
Conditions: Rainy morning in Red Bank. PAX met at the main administration entrance to stay out of the rain. Disclaimer and opening prayer THE THANG: SSH X 10 IC TTT X 10 IC WM X 10 IC Death By…. is an every minute on the minute (EMOM) workout. Exercises to be completed until failure. The …
62 pax, including 1 FNG, kicked off New Years Day 2022 at Graveyard with a 1.5 mile AMRAP loop and UF. YHC also had the honor of Passing off the Region Shovel Flag to our Next Nantan – NoHelp Here is what went down: Conditions: Cloudy – 70°, Winds SW 8.5 mph, 89% Humidity, felt …
Twas the last TurningPoint bootcamp opportunity of 2021 and the weather forecast was less than kind. Thunderstorms moved through in the 4:00 hour leaving a nice steady rain the lasted through the entire workout. Regardless, two Pax showed up and a workout was done. Temp was in the upper 60s and it was raining. 5:00 …
F3 Sawmill started on June 20, 2015 in Blythewood, SC. But ….over 100 years before that, Blythewood was known simply as a train stop called Doko. Doko is an American Indian term which means “where the Iron Horse drinks”. The name of our first CSAUP was obvious: The Iron Horse! (Cue the dramatic Steam Engine …
F3 Sawmill announces: The Iron Horse CSAUP PreblastRead More »