6 pax assembled ‘round the shovel flag this morning at Jumanji to make their downpainment, burn off some holiday calories and get better. The Thang Disclaimer & BOM led by YHC Mosey to canteen building COP (All in cadence) Windmills x 15 Hillbillies x 15 Imperial Walkers x 15 Slo mo Squats x …
15 hearty pax gathered ‘round the #ShovelFlag at Howard Park this AM to take the #DRP with their Brothers. A good time was had by all as we welcomed a pax that moved away 4 years ago, an FNG, 2.0s, and everyone pulling together to get better today. YHC appreciated the pax indulging him to …
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 …
8 pax donned their sweatbands and laced up their high tops to take on AB’s Sweet 16 workout at Jumanji on Thursday. Ideal weather for The Herd to take in some March Madness! Disclaimer and BOM led by YHC The Thang: Mosey to canteen COP: (All In Cadence) Windmills x 16 Imperial Walkers x 16 …
7 pax assembled around the #ShovelFlag this morning at Jumanji to make their daily downpainment and burn off some Yuletide calories. While the Q kept The Herd moving around the AO, he sprinkled in a little lesson on the origin of the holiday most of us Americans don’t know anything about — Boxing Day. The …
6 pax exercised their right to assemble at Jumanji this Election Day morning. YHC greeted The Herd with a workout to get them in the spirit of this important day! The Thang: Disclaimer Spaced out BOM led by YHC Mosey around parking lot for a Minimal Warm Up COP (I.C.) Windmills x 10 Imperial …
27 pax descended on Jumanji this morning, 26 for the 7th stop of The Gauntlet and the first ever Monday bootcamp workout for the AO, and 1 for a long run. Jumanji’s specialty workout is known as The Ark. (More details in the Moleskin) The Thang Pax instructed to partner up (ideally with someone …
Greetings Thrill Seekers! Here are the details of The Ark workout for those that would like to get an idea of what to expect ahead of time. Aye! Partner up (ideally with someone of similar speed/fitness level) 40 minutes AMRAPEach team must stay together for entire workout The Ark Workout Loading The ArkPartner 1: Block …
13 pax assembled at Jumanji beside the #VirtualShovelFlag Saturday AM to make their #downpainment and take the #DRP. BOM: Led by YHC The Thang: Mosey to middle school COP (All I.C.) Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Slo-mo Squats x 10 Through the Tunnel x 15 Lil’ Baby …
10 pax met at Strut today to take the #DRP and go through the “how” of the F3 workout in the process. Q: Why do we do have Q-School? A: To teach the pax the proper way to lead a workout and the importance of F3 was given freely to us. As we give it …
6 members of #TheHerd assembled on a great weather morning with the slightest touch of fall in the air when the wind blew on Saturday morning. With the 6th anniversary of Jumanji this coming week, YHC felt like taking the pax for a trip down Memory Lane to honor some of the AO-Qs of The …
18 pax assembled at Jumanji on Saturday AM to make their #downpainment. The Herd gave a warm welcome to the Cryptonite pax as they made their monthly road trip visit to an AO for its specialty workout. T-claps to these Brothers for including us on their Summer Tour! The Thang One lap around the parking …
Hello, Friends. 18 pax relived one of the greatest comebacks in Masters history this AM, going shot-for-shot with Jack Nicklaus’ performance on the back nine at Augusta in 1986 to claim his record 6th Green Jacket. Disclaimer The Thang: COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Slo-mo Squats x 10 Thru …
A Tribute to The Golden Bear’s 1986 Masters TournamentRead More »
Congratulations, thrill seekers! You’ve made it through FOUR WEEKS of the fuel challenge! YHC has held off on this week’s optional challenge as it is typically earlier in the program. This week’s challenge is to remove pork products (Yes, the other white meat) from your diet. This means: No Bacon No BBQ No Ham No …
2020 F3 New Year’s Fuel Challenge Week 5: Whoa, Pig!Read More »
Way to go, fellas! We’re halfway through the Fuel Challenge! Hopefully everyone is doing well and feeling better from eating clean. It’s now time to discuss the optional Week 4 Challenge: The Caffeine Cutback. Yes, this hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s …
2020 F3 New Year’s Fuel Challenge Week 4: The Caffeine CutbackRead More »
Congratulations – you have almost made it halfway through the challenge! Starting Monday, we will take on another weekly challenge… one that YHC and many others find to be quite difficult. Thought we’d let the info out early so that you can shop for your groceries accordingly. Don’t forget the bread and….. never mind. This …
2020 F3 New Year’s Fuel Challenge Week 3: Hold the Dairy.Read More »
Congratulations – you have made it through the first week of the fuel challenge! Alreadt hearing reports of weight loss and success stories. On to this week’s challenge. After a week of focusing most of your efforts towards your food intake, this week we will focus on H2O. The Challenge: Drink 64 ounces of water …
2020 F3 New Year’s Fuel Challenge Week 2: Drink Plenty of H2O!Read More »
Merry New Year, er’rbody! Hope your 2020 is off to a great start. It’s been a while since we fired up the good ol’ Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays, we’re going to jump start the New Year and get back on track with a healthy …
YHC enjoys themed workouts. With the Christmas season here, he thought an Advent themed workout would be interesting. The Q didn’t know much about Advent, sonthis gave him an opportunity to read up on it and put together an Advent inspired workout. The Thang: Warmup lap. Kinda around parking lot across grass, back onto loop. …
It’s been far too long since YHC had been to visit the Detainees, but an early start at work this AM gave him the perfect opportunity to go see his ol’ pals as well as meet some new pax at Detention. BOM led by YHC The Thang Mosey to basketball court COP Windmills x 10 …
YHC was grateful to the #GreyEagle pax for arranging a workout today when they usually do not have a Saturday workout to accommodate my visit to the Front Porch of Western NC this weekend… and allow me toQ the workout! No #OtisBomb to be dropped on these guys. 3 area pax posted for a workout …
5 pax assembled ‘round the shovel flag this morning at Jumanji to make their downpainment and get better. The Herd welcomed 2 guests today, Pipeline from over in F3Columbia’s Woodshed / Stumble and an FNG he’s been talking to about F3 for a while. Two other Redwood Originals (Inuit & Columbo) rounded out the group …
5 pax gathered ‘round the shovel flag at Jumanji this morning to workout and fill out the 2019 NCAA Men’s Basketball Sweet 16 bracket. BOM Mosey to canteen The Thang: Windmills x 16 Imperial Walkers x 16 Slow-mo squats x 16 Thru the Tunnel x 16 Lil’ Baby Arm Circles x 16 Reverse crunches x …
Merry New Year, er’rbody! Hope your 2019 is off to a great start. It’s been a while since we fired up the good ol’ Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC in need of losing some lbs.), we’re going to jump start the New Year …
It was an honor to be asked to come Q a workout a few weeks back by an AO’s fearless leader. My only request for him to be in attendance when this workout took place was agreed upon, and then reneged on just a few days ago. No worries though as the stars came out …
6 pax showed up at Jumanji this AM to make their downpainment. Between the combination of YHC being downrange the past several days and the possibility of workouts being canceled with the forecast of Hurricane Florence impacting the Midlands, YHC wanted to crank up the running portion of the workout today. Mission accomplished. The Thang: …
12 pax assembled ‘round the shovel flag at Finlay Park this morning. It had been a while since Alter Boy posted at, much less Q-ed a workout with TheMission pax, so YHC was really looking forward to bringing out an ol’ favorite today. The “Workout In A Basket” where the Runner Is The Timer. Aye! …
6 pax took on a workout inspired by FOB at the F3Lake Murray Convergence a couple of weeks ago. T-claps to Slushee and Ocho for helping YHC build “Stonehenge” before the workout. BOM led by YHC Disclaimer for Loose Nut. First post to an F3 boot camp, and dude crushed it. Great work, Brother. Aye! …
To celebrate the All-Star break, The Herd made their downpainment with a workout inspired by the Atlanta Braves own Beat The Freeze! BOM led by AB Mosey around parking lot to canteen The Thang COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the Tunnel x 10 LBACs x …
Ring O 🔥 Inuit, Glowrod, Pick it Up, EaS Prayer and Disclaimer Mosey to Snack Bar COP SSH x 15 IC TTT x 15 IC IW x 15 IC ISW x 15 IC “Imperial Squat Walker” Short Mosey to some turf 15yd slow lunge w torso twist 5 Strict Burpees Rinse n Repeat x2 15yd Crab …
Contra has proven to be a dependable pax to step up and lead #TheHerd with short notice. His leadership is much appreciated as he always brings it when he Q’s a workout. Prayer and Disclaimer -Mosey to the Middle School for COP: x15 each IC TTT, SSH, Tea Party Toe-touches, windmill, LBCs, Mercans -The Thang: …
After some gentle coaxing, Etch-A-Sketch agreed to lead his first F3 workout. This VQ was solid from beginning to the end with all pax pushing through a solid beatdown. BOM led by EAS Mosey to canteen COP SSH x10 4ct IW x 10 4ct Inch Worm x5 Miranda x5/side The Thang Mosey to the diamond, …
With reckless abandon, Etch-A-Sketch builds Green DiamondRead More »
7 members of #TheHerd met at Jumanji to make their downpainment on Saturday. We were treated with the rare occurrence of a random #SadClown out for a morning jog stopping his planner routine to fall in to the pax and see what in the world we were doing (see Billy Zane in F3 Lexicon). The …
Prayer and Disclaimer -Mosey around the Dark Mile with 7 pain stations (one exercise per stop) for COP: x20 IC Stop 1: TTT, 2: Mercans, 3: SSH, 4: LBAC fwd x10/bkwd x10, 5: SSH, 6: TTT, 7: Mercans -Each pax collected a duplo for Fun with duplos on the Dark Mile: same 7 stops as …
9 pax assembled ‘round the Shovel Flag this morning to take the DRP and make their daily downpainment. It was a special day for the Q as YHC turns 44 today. When thinking about a theme for what we could do to get better today, the image of Dirty Harry Callahan’s .44 Magnum kept coming …
15 pax assembled ‘round the #ShovelFlag this AM to make their #downpainment. YHC appreciated the invitation to come Q and hospitality from the friendly convicts at Shawshank. Disclaimer and BOM led by YHC Mosey to baseball field parking lot COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the …
8 pax gathered ‘round Ye Olde shovel flag this morning to make their daily downpainment. YHC had promised an FNG / Post P200 friendly workout, but sometimes these things look easier on paper than they turn out to be in reality. Oops! The Thang Mosey toward #DarkCorner Start the Rolling COP Windmill x 10 Hillbilly’s …
2 pax posted at Jumanji for what was planned to be a tribute to the Palmetto 200. But since only 2 members of #TheHerd showed up, YHC took a step back and dialed up a 2-man Team tribute to the Palmetto 70. BOM led by YHC Mosey to #DarkCorner COP Windmills x 10 Hillbillies x …
2 members of #TheHerd take on the P-A-L-M-E-T-T-O 70Read More »
3 pax made their downpainment with a DIY workout this AM where all of the exercises were OYO. Good form was the focus and work was done as usual by #TheHerd. The Thang BOM led by AB Walking lunges for 50 yards away from shovel flag COP (All OYO) Windmills x 20 Hillbillies x 20 …
8 pax braved the cold at Jumanji this morning and took on a workout inspired by the Black Mountain Marathon. Conditions: Cold, but not brutal The Thang: Mosey to side of school COP (Exercises in-cadence) Windmills x 10 Squats x 10 Lil’ baby arm circles x 10 Hand release ‘mercans x 10 (OYO) Reverse crunches …
6 thrill seekers gathered at Howard Park this AM for for Tuesday’s installment of Jumanji. Buttermaker made the trek over to join #TheHerd in making their downpainment…and brought along a friendly new guy to see what this F3 thing is all about. Work was done by all and YHC was pleased by the effort displayed …
Legion Legit dominated YHC’s workout today. Great work er’rbody! Thank you for the invite and warm welcome today. The Thang: Mosey to Crabdaddy’s house COP (All IC) Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the Tunnel x 10 LBACs x 10 Mercan x 10 Reverse crunch x 10 …
9 pax worked out at Jumanji this AM. Some were attacked by fire ants. All made a visit to Dr. Tabata. The Thang: Mosey around parking lot COP Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the tunnel x 10 LBACs x 10 Mercans x 10 Reverse crunches x …
Jumanji celebrated its 3rd year this AM with many visitors from all across F3Lexington. With many of our brothers running in the BRR, 33 total pax was a great turnout. Chum celebrated his last day as a 52 year old by leading the Boneyard workout, while a faithful handful of #TheHerd (Tuff Guy, Columbo, Swamp …
8 thrill seekers assembled ’round the shovel flag before dawn at Jumanji this AM ready to make their daily downpainment. With the College Football Season kicking off today, YHC couldn’t pass up an opportunity to lower the boom on #TheHerd while dropping some knowledge on the history of the games played between his alma mater …
A baker’s dozen came out to Jumanji this AM to make their daily downpainment. A buffet of pain awaited in the form of a smorgasbord offering a wide variety of exercises that engaged all muscle groups. The Thang: Mosey around parking lot and over to canteen COP (All IC) Windmill x 15 Hillbillies x 15 …
The only thing better than the weather down at #TheMission today was the turnout with 26 pax posting to support our brothers at OGM while putting in some work. This week #Detention brought a strong contingent as well as #TheHollow among other Lexington, Lake Murray and Columbia pax as all regions were represented today. T-claps …
FINALLY! We have made it to the final week of the Fuel Challenge! I know you’re weary, but we can clearly see the light at the end of the tunnel now. While it may feel like it, I promise that light at the end of the tunnel is NOT the headlight of a speeding locomotive …
2017 New Year Fuel Challenge Week 6: The Light At The End Of The TunnelRead More »
Congratulations – you are now four weeks in to the fuel challenge! I don’t know about y’all, but this dairy free week has been pretty rough! But on the flipside, by now you’re probably feeling better – and maybe even looking better too….well, let’s not take this too far. We’re nearing the end and hopefully …
2017 New Year Fuel Challenge Week 5: Drink Plenty of H2O!Read More »
Congratulations – you have almost made it halfway through the challenge! Starting Monday, we will take on another weekly challenge… one that YHC and many others find to be quite difficult. Thought we’d let the info out early so that you can shop for your groceries accordingly. Don’t forget the bread and….. never mind. This …
2017 New Year Fuel Challenge Week 4: Hold The DairyRead More »
Way to go, fellas! We’re TWO weeks into the fuel challenge. Now it’s time to discuss the Week 3 Challenge: The Caffeine Cutback. Yes, it hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s nothing inherently bad about moderate (<3 cups a day) use. In …
2017 New Year Fuel Challenge Week 3: Please…Not My COFFEE!!!Read More »
Congratulations, thrill seekers! You’ve made it through Week One of the fuel challenge. After getting acclimated to the base program for a week, we will now incorporate some weekly challenges in addition to the base plan. Remember, these weekly challenges are not cumulative so you can handle it! YHC is throwing a curve ball here …
Merry New Year, er’rbody! Hope your 2017 is off to a great start. It’s been a while since we fired up the good ole Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC going on a feeding frenzy that has lasted approximately 6 weeks), we’re going to …
Just when you thought your previous experiences at #TheMission couldn’t be topped, this Saturday came along and took things to another level. It truly was a special day at #TheMission on Saturday. While it wasn’t the first time a TV camera was in the Area of Operations of an F3-Columbia workout, this time it was …
Just when you thought things couldn’t get better at #TheMission…Read More »
It was time for yet another one of our brothers from The Mission to step up and take command of the QIC controls for the first time on Saturday and boy did he ever. Sparks lived up to his name as the sparks indeed did fly when he and Nails teamed up and dropped the …
14 pax gathered ’round the shovel flag planted at historic Finlay Park on a pleasant Saturday morning in downtown Columbia. What a beautiful day to sit on a park bench, read a book and just kick back and relax! But that’s not what the men of F3 are interested in when attending a workout. It’s …
11 of Jumanji’s heartiest gathered ’round the Shovel Flag awaiting to make their downpainment in the muggy gloom this AM. After several failed attempts to break The Herd, YHC thought that surely today was the day that he would tame these animals. All previous attempts to conquer this group had proven futile. Drastic measures since …
Being invited to Q a workout at F3-Lexington’s newest AO held at Lexington High School, affectionately known as The Hollow, brought up many memories from the late 1980’s for YHC. So please excuse me while I wax sentimental for a moment… Back in the day, when the location of White Knoll High was nothing more …
Alter Boy finally gets to go to Lexington High SchoolRead More »
Conditions: Overcast 40% chance of rain, 70 degrees, Humid. 9 Pax and 1 FNG overcame the Fartsack and chance of rain to Post this morning at Jumanji! Warmup: All IC Disclaimer on jog to track by AB and Inuit Mosey to 1st stretch of track by second light post. SSH x 20 TTT x 20 …
Do you know someone in the Cayce/West Columbia area that needs F3? If so, or if you have an FNG in another area that you just want to introduce to F3, this coming Saturday is a great opportunity for you to do so! Jumanji is a great AO with a lot to offer. Cayce/West Columbia …
FNG Day at F3-Lexington’s Jumanji this Saturday, May 30 at 0630Read More »
6 pax in West Cola took the #DRP this AM at Jumanji in what would be a full tour of the AO, including a brief visit to basketball camp. #TheHerd stayed on the move most of the time, traversing 2.7 miles during the workout. BOM led by AB Mosey IW x 20 Windmills x 15 …
A Level 10…. wait a minute. The Q didn’t oversleep… HE WORKED OUT SOMEWHERE ELSE!Read More »
4 Pax post for a Socrates Themed workout. COP 25 SSH (IC) 25 Squats (IC) 25 IW (IC) 20 LAC- 10 forward 10 backwards (IC) 15 Mountian Climbers (IC) 15 Smurfjacks (IC) Mosey to Brick pile and grab bricks, mosey to school drop off area. 15 dips (OYO) 15 incline merkins (OYO) 15 decline merkins …
6 Faithful Pax post for a Jumanji round of Four Corners. COP SSH x 25 IC IW x 25 IC TTT x 25 IC Windmill x 20 IC Mosey to first corner, AKA the light pole by Baseball park entrance. 20 air squats OYO Mosey to Bleachers, 20 Dips OYO Mosey to sidewalk outside other …
4 Pax from the #Herd arrived this morning not knowing what fate had for them. Luckily it was only a deck of cards. COP 25 SSH IC 20 TTT IC 10 LBAC forward and backward IC 15 Windmill IC The Thang Mosey to canteen and find deck of cards YHC had placed on bleachers. Each …
Saturday morning’s rain did little to deter The Strut Brigade and The Herd from converging at Jumanji for their daily downpainment. This day was a little different in that not only did they post for “The What,” the workout itself, but also for “The Why” in the form of a hands-on Q-school led by YHC. …
The Strut Brigade and The Herd Converge for “The What” AND “The Why” of F3Read More »
YHC pulled an oldie but a goodie from his workout bag of tricks. But much to my chagrin, 5 members of #TheHerd chewed up and spit out the “runner is the counter” workout with relative ease this AM. Conditions: YHC told the pax, “Boys, this is as warm as it’s gonna get today!” 55 with …
#TheHerd trample the “runner is the counter” workoutRead More »
Warm Up Thru Tunnel 15 IC SSH 20 IC IW 20 IC Windmill 20 IC Burpees 10 IC THE THANG Grab Blocks from brick pile Mosey to school with Block above head Abort, Abort , Abort!!! Blocks more than YHC thought would be! Return blocks to pile and grab two bricks. Repeat to school. Stop …
YHC devised a workout with the intention of lowering the boom on #TheHerd at Jumanji this AM only to be turned away by their effort and intensity. Great work by all in a workout that kept us all moving for most of the allotted time. Aye. The Thang: THE THANG: Mosey around track with assorted …
Four Pax arrived at Jumanji for a 60 second AMRAP in 10 parking spaces. Warmup: All IC SSH 20 LAC 10 forward 10 Reverse Imperial Walker 20 Thru Tunnel 20 Wind mill 15 Mosey around back side of track and end up at Parking lot by the Restrooms The Thang: 10 parking spaces with different …
7 PAX attend for a F3 poker challenge @ #Jumanji BOM- Prayer Warm up- Mosey around parking lot Disclaimer on the fly! The Thang SSH x 25 IC Thru tunnel x 15 Imperial W Squats x 15- Looks better on paper! Little arm circles 20 forward, 20 reverse THE GAME: Tools: 1 Deck of cards …
7 members of #TheHerd assembled in the Jumanji gloom this morning for Columbo’s VQ. He worked the pax over like a veteran QIC. By the end of the workout, we were all smoked and might as well have been tazed, hog tied and thrown into the back of a paddy wagon to be hauled off …
4 Pax arrived at Jumanji for a Post Christmas Coupon Extravaganza! CONDITIONS- 35 degrees DISCLAIMER THE THANG Warmup, Mosey around parking lot, high knees, Mosey, butt kicks, Mosey, backwards, Mosey, Karyoke to light pole in corner of parking lot. COP 10 Burpies OYO 15 SSH IC 20 IW IC 15 Thru Tunnel IC 10 “CSPAN …
16 men from the Strut Brigade and The Herd converged at Jumanji today to join forces for a special Christmas celebration. With Christmas being 12 days away, it was only appropriate to celebrate the coming holiday with an old traditional song. But this version did not include “Lords ‘a Leaping” or “Maids ‘a Milking”…but rather …
Christmas Party for Strut Brigade and The Herd at JumanjiRead More »
Conditions: 63 degrees and drizzling The Thang: Welcome and disclaimer Mosey towards school from Howard Park. Stop at gate and form a line across road. Stay with Q and do not pass him. High knees for 25 yards Butt kicks for 25 yards Face soccer field. Side lunge x 10 Face woods and repeat. Karaoke …
Just about anyone who lived in the West Columbia area in the 1990’s new that there was a very special ball player on the west side of the river. When he took his talents to USC, college baseball fans around the country got to know exactly who Kip Bouknight was. The 2000 Golden Spikes Award …
6 patriotic pax gathered in the gloom for a workout to honor the Veterans of our Great Nation. The Q started the workout in a very special way… By leading the men with The Pledge of Allegiance. The Thang: Mosey over to baseball field entrance and circle up. Q explains this is the Armed Forces …
8 unsuspecting souls got rooked into a pyramid scheme at Jumanji this AM. You’ve been there before. A buddy invites you to dinner and a “business meeting,” but when you get there, it’s not long and you realize you’re at an Amway meeting. The Herd showed up thinking they were in for just another workout, …
Game held at Jumanji Stadium Conditions: 46 degrees and little cool The Thang: Pax run around parking lot to warm up until Q arrives. Q arrives, joins Pax and circle up. SSH x 21 Thru the Tunnel x 14 Imperial Walkers x 14 Heisman x 7 Little Arm Circles ( 7 forward, 7 backwards) 3 …
Lake Murray AO Wins football game vs Columbia AO 21-14Read More »
5 faithful pax met in the gloom for Tuff Guy’s VQ on Saturday morning. What ensued was a visit to Dr. Tabata’s torture chamber that took the pax all over the AO. And oh by the way…. that wasn’t “rest” in the rest period, Doc! Temp- Lovely 63 with slight Southeasterly wind. BOM Led by …
A fearsome foursome took on Jumanji this AM for an AMRAP-extravaganza. The Thang 1 lap around the Big Loop COP Windmills x 10 Squats x 20 Lil’ Arm Circles x 20 High Knees x 15 Kick Backs x 15 Slo-mo Merkins x 10 Dying Cockroach x 20 AMRAP 4 Stations. 1 minute AMRAP each. Rotate …
The Bull demonstrated what a versatile workout it can be. Nine pax posted for the Bull this morning. YHC traversed up and down the 25% grade hill 22 1/2 times for a sprint focus. Three pax carried weight for laps, thus getting in a strength workout. Finally, five pax went for laps without weight, thus …
3 members of #TheHerd welcomed the 0630 gloom at Jumanji this morning to workout for a minute at a time this AM. The temperature was a nice 75 degrees, but the humidity made it easy for #TheHerd to lather up a good sweat as we worked our way around F3’s new digs in West Columbia. …
8 faithful posted for a holiday edition of speed day at Swagger. Having the day off from work didn’t deter the pax as we got in some work of our own down at the track. The Thang: Mosey to track behind Irmo Middle School (1 mile) 100 meter sprint 200 meter sprint 400 meter sprint …
F3 Lake Murray is excited to announce the launch of another workout in Lexington. “The Pull” has drawn F3 to plant another shovel flag, this time heading to the South. Welcome to White Knoll, gents. Aye. Lexington’s newest AO, name TBD by the pax, debuts on Tuesday, 8/19/14 at 5:30am. Regular schedule will be Tuesday/Thursday …
F3 Lake Murray Wastes No Time Planting A New AO. Next Stop: White Knoll High SchoolRead More »
Way to go, fellas! We’re TWO weeks in to the fuel challenge. Now it’s time to discuss the Week 3 Challenge: The Caffeine Cutback. Yes, it hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s nothing inherently bad about moderate (<3 cups a day) use. In fact, …
F3 Fuel Challenge Week 3– Cutback on the CaffeineRead More »
Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
Congratulations – you have almost made it through week one! Starting Monday, we will begin the weekly challenges. This post contains details on the Week 2 Challenge which will begin on Monday. New to the Cleanse? Here’s a link to get you started http://f3nation.com/2013/10/09/preblast-2013-pre-holiday-fuel-challenge/ This week’s challenge is dairy. That’s Milk, Butter and Cheese. As you ponder …
Pre-Holiday Fuel Challenge: Week 2 • Hold The DairyRead More »
With the weekend upon us, I thought I’d go ahead and put this up for all the pax to review. We all need to go to the grocery store this weekend to prepare for the challenge that is ahead. While the Fuel Challenge is very doable, preparation is critical to success. The easy part was signing …
2013 Pre-Holiday Fuel Challenge: Survival Guide (with meal ideas and other helpful tips)Read More »
Conditions: 58 degrees 78% humidity In the wake of the St. Louis Cardinals once again advancing to the NLCS, one could only imagine how happy former Card hurler Bruce Sutter was this morning. Sure, he was happy his old team is moving on in the MLB playoffs. But if he only knew that the resident …
In July-August of this year, a number of F3 regulars led us into 6 weeks of what seemed like a CSAUP nutritional challenge. As it turned out, it was neither completely stupid nor utterly pointless. Through that challenge, I changed my eating habits drastically, I gained new energy from the foods I ate, and broke …
Conditions: 55 degrees. 96% humidity. Heavy dew on all fields. 35 okra enthusiasts assembled ‘round the Shovel Flag planted in Irmo this AM. As preparations were made for the 40th Annual Okra Strut to march down St. Andrews Road through the heart of Irmo, Neck Brace had something else on his mind….pain. BOM – Led …
"But I thought we were going to The Okra Strut!!!"Read More »
Conditions: 59 degrees. 98% humidity. 29 men took a stroll down memory lane early this AM in Irmo. Expecting to receive a Fijian Warrior beatdown from one of our resident War Daddys, an unexpected leader emerged from the darkness to take the pax back to their childhood. The looks on the faces of the pax …
Gentlemen of F3, We have set up a golf outing for October 10th for a good 2ndF time of Fellowship. The Skinny The Golf Club of South Carolina at Crickentree www.golfclubsc.com 1084 Langford Road Blythewood, SC 29016 803-754-8600 11:00 Registration Opens 11:30 Hamburger/Hotdog Lunch 1:00 Shotgun Start Format: Play …
38 bargain hunters gathered around the shovel flag planted in Irmo this AM. A warning shot was fired last night across the Twitterverse as the QIC sat in the women’s department at Belk’s awaiting his wife while she shopped. As the workout was finalized prior to being unleashed on the pax this AM, there was something about …
Conditions: 60 degrees with 90% humidity 23 men entered the Irmo gloom this AM looking for a solid workout. What they didn’t expect was that they would be taking a ride in a high performance sports car. But this was not for a joy ride. The pax instead went for a high speed ride as crash test …
15 men gathered ’round the Shovel Flag for Pole Climber’s inaugural Q. Once again, a first time workout leader brought the heat at Strut and punished those who entered the Irmo gloom on Thursday AM. The Thang: COP SSH 25 Imperial walker 22 merkin 20 squats 20 arm circles 20 flutter kicks 20 Run to Football Field …
Conditions: Very clear with LOTS of Stars! 20 hearty souls entered the gloom in Irmo this AM full of energy; ready to continue pushing the limits of Strut as a the midweek attendance record was broken not only for total attendance, but also for FNG’s. The Thang: Jog to grassy area in front of tennis courts …
38 thrill seekers met up at Seven Oaks Park for what promised to be a challenging workout. What they didn’t realize was that a tag-team duo awaited them in the gloom with the intention of delivering a beatdown similar to the punishment dished out inside the squared circle. The Thang: Jog to baseball ball field …