9 pax met at Depot for the Thursday workout. Conditions: 60s; Dry COP: 5 Burpees (OYO); 25 SSH (IC); 4 Burpees (OYO); 20 SSH (IC); 3 Burpees (OYO); 15 SSH (IC); 2 Burpees (OYO); 10 SSH (IC); 1 Burpees (OYO) 5 SSH (IC) The Thang: Grab blocks, head to dirt parking lot. STH Overhead Block …
Foxhole visited Depot this morning. 6 pax showed up. Sandbags were used. Conditions: 65 degrees; dry. COP: SSH (IC) x 20; Merkins (IC) x 20; SSH (IC) x 15; Merkins (IC) x 5; SSH (IC) x 5. The Thang: Indian Run Exercises with Blocks, 3 Rounds: Curls x 25; Rows x 25; Overheads x 25; …
11 pax (1 runner and 10 for the workout) gathered this morning for a Bellhop-led workout. Conditions: Low 60s, damp from yesterday’s rain, but clear. COP: SSH (IC) x 15 Merkins (IC) x 10 SSH (IC) x 10 The Thang: Mosey to the block pile, each pax grab a block and await instruction. 10 pax …
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 …
This workout is inspired by Uncle Rico’s workout at Goat on Tuesday, February 23, 2021. Simple, not easy + running. Conditions: Dry, 48F COP: 25 SSH (IC) 15 TTT (IC) 10/10 Little Arm Circles (IC) 25 Overhead Arm Claps (IC) The Thang: Grab a block; head to the “exercise pad” at the track. First Set: …
A Trip to the Pyramids: Depot on Thursday, February 25, 2021Read More »
In the ongoing series of honoring the #UTP of Lake Murray (The Smithers; The Pothole; The Arrears; The Moose; The Neckbrace; The Spano), this morning we introduced The JD. Strong, resilient, candid, loyal: These are adjectives we can assign to everyone’s favorite physical therapist hailing from West Virginia. To that end, we attempted to create …
Introducing The JD: All The Carries – Depot, October 17, 2020Read More »
In our continuing series of honoring the #HIMs and #UTPs of F3 Lake Murray, today 20 pax commemorated Travis Goings a/k/a Moose. Moose is a staple of Depot and is a frequent leader of workouts at this AO. The hallmark of his Qs are Simple, Not Easy. As well, Moose is a fixture on the …
I like to Q. So, I sign up for it a lot. I’m usually at Depot. However, I also like to travel. I enjoy the other Lake Murray AOs, such as Goat and Foxhole. So, I will post up and Q at those places from time to time. About a week or so ago, I …
Notes from Goat: Region Wide Q-ish – Thursday, August 13Read More »
Bellhop made a (second) stop on his return tour to GOAT this morning. He posted on Tuesday, thinking it was his Q. It was not his Q. He had misread the Q sheet. Nevertheless, he posted (again) on Thursday. This time, he had the Q. Really. Special note: In addition to a decent workout, the …
Bellhop Returns (Again) to GOAT: This Time, He Really QedRead More »
8 pax got after it on this muggy July morning. Work was done at an accelerated pace. “The standard pace is for chumps.” -Derek Sivers to Tim Ferriss. Conditions: Sweaty Welcome/Disclaimer COP Rapido: SSH (15x) (IC) 5 Burpees (OYO) SSH (15x) (IC) 4 Burpees (OYO) SSH (15x) (IC) 3 Burpees (OYO) SSH (15x) (IC) 2 …
Pull-Push-Lift-Squat: All in a Morning’s Work at DepotRead More »
4 pax made their way to Foxhole this muggy July morning for a reunion of sorts. It’s been awhile since Bellhop has been with the pax here; he’s easing back his F3 boot camp routine via a tour of F3LakeMurray AOs with some running, some movements, and a lot of fellowship. Conditions: 74, humid, no …
After a lengthy bootcamp hiatus this spring, Bellhop returns to the gloom in earnest to pick back up. Many thanks to those who texted, called, or emailed during this time. A lot has been going on at work (and unfortunately still is); however, YHC is resolved to resume training and getting better with his pax …
Bellhop Returns for “Pothole’s Murderous Mile” a/k/a Suicide LightpolesRead More »
10 pax posted at Foxhole this AM and made it happen. Great effort all the way through the workout. Conditions: Mid 50s, light humidity, not raining, but the ground was wet. COP 10 Burpees (OYO) 15 SSH (IC) 15 Overhead Arm Claps (IC) 15 Little Arm Circles (IC) 15 TTT (IC) 15 Merkins (IC) The …
9 pax posted at GOAT and got 2019 started right. Work was done. Conditions: Upper 60’s; Humid; Not raining, but the ground was wet. COP Circle up; get blocks; get blocks over to the driveway at the middle school at the intersection with Hwy 176 (in the light); circle back up. 10 Burpees (OYO) 15 …
10 pax posted to what was advertised as being a challenging workout. Hopefully, the consensus is that YHC did not disappoint. Conditions: High 40s, Dry. Burpee Train (10-15 burpees approx.). COP 10 Burpees (OYO) Grab 2 blocks each and return to the circle. Stand by for blocks. 20 SSHs (IC) 20 Big Boys (OYO) 20 SSHs (IC) …
10 pax posted up at Strut this morning and got some work done irrespective of the rain. Several pax posted up before the WO for Rockpile at 0500 to discuss the Christmas Story. This was YHC’s first non-convergence post at Strut and was my first Q at this AO. Thanks for making me feel so welcome. …
Strut Makes It Happen In The Rain: Thursday, December 20, 2018Read More »
7 pax chose the harder thing and posted at Foxhole. Conditions: Low 30s. No rain. Ground still wet. Disclaimer COP: Plankjacks (15x) (IC); SSH (15x) (IC); Overhead Arm Claps (15x) (IC); TTT (15x) (IC); Imperial Walkers (15x) (IC); Burpees (5x) (OYO) The Thang: Head to the practice field; head to the blocks; grab 2 blocks; post …
4 pax for XL at 0545. 8 pax for regular workout at 0630. We lost a pax from XL to the regular session because his M had texted him with the command of “You woke them (the 2.0s and the dog) up when you left. Get home.” In the interest of marital harmony (i.e., not …
The Tension of “Hell Yeah” vs. The Obligation of Accountability (and a Backblast)Read More »
Conditions: 70s and Dry. 9 pax made it out for the 0545 XL and 18 pax posted for Week 2 of The F3LakeMurray Handball Championships. Good times were had by all. XL YHC had a plan for the Q today that did not involve a lot of running. Shortly before go time, Skunky and Butterbean …
Saturday, October 6: Week 2 of The F3LakeMurray Handball Championships & XLRead More »
6 pax made it to XL at 0545 on Saturday for some straight up work before the main event at 0630. 16 pax posted for Week 1 of the F3LakeMurray Handball Championships Conditions Low 70’s, dry. XL Depot Welcome; disclaimer COP (Uptempo) 20 SSH (IC) 1 burpee 20 SSH (IC) 2 burpees 20 SSH (IC) …
Saturday at Depot: XL + Week 1 of the F3LakeMurray Handball ChampionshipsRead More »
For well over 18 months, the pax of F3LakeMurray have been coming together every Saturday to play the game that has become a tradition for us. Originally brought to us by Scott Taylor, Paintchip, The Lord Baden Powell of Handball, as a diversion from the regular Saturday workout, this game has become something that many, many …
Preblast: 2018 F3LakeMurray Handball ChampionshipsRead More »
YHC advised on Wednesday that “there would be a lot of running” at Thursday’s workout. 12 pax (and one 1 runner) made their way to Depot this morning to see if what was advertised was actually going to come to fruition. They got their money’s worth. The mumble chatter was minimal. Welcome/Disclaimer/COP Uptempo 5 SSH …
8 pax made their way to Foxhole. What they got was work. Conditions: Dry (but foggy); 70s; Humid. Disclaimer/COT: (Uptempo) SSH (10x) IC 5 Merkins OYO SSH (15x) IC 10 Merkins OYO SSH (20x) (IC) 15 Merkins OYO SSH (25x) IC 20 Merkins OYO The Thang: Mosey to the Practice Field At the pull up …
8 pax came to Goat on Tuesday, ready to work. They got what they came for. Conditions: Typical August morning in South Carolina. 80’s and humid. Disclaimer/COP: SSH (20x) IC IW (20x) IC TTT (20x) IC OAC (20x) IC The Thang: Mosey to the block pile, pick up block. Head to the middle school field. …
Calling all F3 & FIA pax, as well as RWBs and all GRTs – – – time to ruck up in Columbia for a 10 mile ruck through Senate District 20. Come join us for some miles and smiles (for this completely non-partisan event) as we ruck through the city in honor of Operation Enduring Warrior, …
Senate District 20 Ruck (In Honor of Operation Enduring Warrior): Saturday, August 11Read More »
20 pax made their way to Depot for the Saturday ritual of handball. It was a spirited game, full of a lot of great plays and a bunch of chatter: “Yep, yep.” 10ish pax early (0545) to double down for the debut of The MIB. Very good work was done by those pax. Conditions: Dry; …
Depot: Saturday June 9, 2018: Introducing The MIB at XL and (of course) HandballRead More »
On Wednesday night, Coppertone advised that an FNG would likely be posting in the AM. Not having drawn up my “routine” (as my M calls it), I decided to go the prototypical/classic workout route for Depot. The FNG didn’t show; nevertheless work was done. Our pace/intensity increased as the workout went on. It was sneaky …
9 pax checked into GOAT this morning for just the right amount of suck. Work was done. And there was running. Conditions Low 50’s; clear; dry COP (Lifted from another F3 Lake Murray backblast from last week – this is one of the reasons you do backblasts … it gives other Qs great ideas). SSH (20x …
10 pax made their way to the Thursday meeting of GOAT. The GOAT boys are known for putting in the work. Today was no different. Conditions High 60s, dry. In a word: Perfect. Welcome/Disclaimer COP 10 burpees (OYO) 50 merkins (OYO) 50 big boys (OYO) Grab your soccer balls (that you were asked to bring, …
Continuing on with the tradition of developing workouts to honor the various #UTPs of @F3LakeMurray, we debuted the inaugural The Arrears last Thursday. 14 pax, including the WO’s namesake, Arrears, made their way to Depot to take it on. Stated simply, this was workout that challenged everyone, irrespective of fitness level. Disclaimer COP Burpees (10x …
9 pax got together and stayed together at GOAT this morning. It had been raining most of the night; luckily, the rains abated prior to our 0530 start time. Accordingly, the only wet we were dodging were the puddles on the ground. Because the P200 is in 3 days, today’s workout was designed to be …
F3 GOAT – Pre Palmetto 200 Edition: Tuesday, March 20Read More »
16 pax did the right thing and showed up to handball. 4 pax appeared at 0545 for some XL and some miles ahead of the P200. Conditions: Mid 50s; overcast, but dry The Thang: Color Rush: Blues vs. Oranges Game 1: Without the dribble: Blues 7 Oranges 5 Game 2: With the dribble: Blues 5 …
Boot camp is the foundation of F3Nation. All the rucking, running, etc are great and wonderful opportunities to be together; however, the work of Getting Better and Being Better happens in the Gloom at boot camp. It’s there where you challenge yourself; more importantly, it’s there where your presence and willingness to work alongside all …
In January, Pothole Q’ed at Depot. It was 14 degrees outside. Only 5-6 pax braved the elements, as well as the knowledge that Pothole was on Q, and post up. Pothole did not disappoint. As per usual, the workout led by him was challenging. That Q was memorable because of both the challenge and the …
Pothole’s Deep Freeze Suicide Workout Visits FoxholeRead More »
25 pax made it Depot this morning at 0630 for handball. As it should be. 6 ruckers + 1 runner for pre-handball double down miles. Conditions Low 30s, Dry. Disclaimer/COP SSH, 20x Imperial Walkers, 20x JD then showed up with the handball and jersey. Teams selected by 1/2s. 1s were yellow. 2s were red. 1s …
There is no such thing as too much handball. And, introducing F3 The Ocho.Read More »
One of YHC’s ambitions/goals this year is to get around and spend more time at the other AOs in @F3LakeMurray. I love coming to Foxhole not only because of the pax, but because the facilities enable many variations on the theme when it comes to an F3 workout. One of the key features at Foxhole …
F3LakeMurray presents The 2017 Cottonmouth, the original ruck #CSAUP of F3Midlands. This edition takes us to the backroads of Newberry and Lexington Counties for a little fun and fellowship, as well as Good Livin’. Whether you are a veteran of many rucks or if this will be your first, The Cottonmouth promises to be a good time …
Preblast: The Cottonmouth: Little Mountain Edition, December 30, 2017Read More »
About a week or so ago, YHC spied a blank space on the Q sheet for Thanksgiving. Fearful there would be an AO closure, the blank was filled in with “Flag Football.” 22 pax responded to the Bat Signal and appeared at Depot at 0630 for some “No Rules, Just Right” Football. As the title indicates, the …
The New Depot Thanksgiving Tradition: Flag Football & All of Its AwesomenessRead More »
21 pax appeared at Depot for their introduction to “The Neckbrace.” Neckbrace, a former soccer star in his youth, is a runner. To that end, this workout featured a lot of running on a soccer field with some old fashioned beat down sprinkled in. Welcome and Disclaimer COP After last Friday’s injuries during football, YHC …
12 pax made their way to the familiar confines of Foxhole at 0515 for the debut of The Spano, which is obviously in honor of one of F3LakeMurray’s hardest working pax, Zack Alford (Spano). There is a growing consensus among many that if there ever was going to be a candidate for GORUCK’s Selection from …
The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …
21 pax made it out to Depot this AM for the thing we all look forward to during the week: Handball. Extra credit given to the 4 pax that made it out for XL PT at 0600. There was something for everybody at Depot this morning. Conditions Purportedly in the 60s, but it seemed warmer. …