Conditions: upper 40’s The Thang: Disclaimer, BOM Warm up mosey over to the weight room for a brutal Hero Workout-“Forrest” U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter …
THE PAX: Tinkle, Hemmingway, Hops, Grout, Ken Doll, Brick. One Minute Warning: Disclaimer: Prayer: The weather: a crisp 30 degrees 6 pax bring great effort and knock out another HITThursday at Tomahawk. Enjoyed it today, Men! Great to be back out there with you all. Thanks to KD for bringing the Country Music playlist today …
One Minute Warning: Disclaimer: Prayer: The weather: 70 and a little less humid 8 pax bring great effort today and 1 (coon dog) for SL. The numbers for my team relay plan weren’t multiples of 3 like i expected, but we didn’t let a little math stop us (for long) and major work was done. …
8 Pax showed up to help YHC celebrate 6 years of doing this craziness. I can say a lot of things about the last 6 years, but it’s definitely the meaningful relationships and opportunities to serve each other (and our community) that keeps me coming back. I greatly appreciate all the pax who have challenged …
Weather-Perfect! One minute warning Disclaimer Prayer. 44 was the theme for our rep count today, and, while not nearly as many as Soaker’s special day might require, that’s a lot of years when done as burpees. Thanks to the 11 Pax who help YHC celebrate each one of them. Strong work today men. Thanks for …
Weather was perfect! One minute warning Disclaimer Prayer. Fun times were had today, despite missing a few regulars. There were 5 for SL and everyone got after it during bootcamp. Also, great to finally have Revere for a BC! The Thang: Mosey to field and circle up: SSH X10IC, Merkins X10IC, Air Squats X15IC, Burpee …
Weather was 38 One minute warning No disclaimer was given, which I was abruptly reprimanded for, and assured that a forthcoming legal battle may be in my future should anyone get hurt. Prayer. Fun times were had today, despite missing many of our regulars. 5 for SL and everyone got after it during bootcamp (CD’s …
One Minute Warning: Disclaimer: Prayer: The weather: Windy and low 50’s Warm up Mosey and Circle up SSHX15IC, 5 Burpees OYO, WindwillX15IC, 5 Burpees OYO, Imperial WalkersX15IC, 5 Burpees OYO, TTTX15IC, 5 Burpees OYO The Thang: Core Ladder and Run Perform one called core exercise then run a lap in parking lot, when you …
Weather Conditions: Cold 34 degrees 8 strong pax in total (1-SL only) did the harder thing this morning with 3 arriving early for some extra miles. Missing a lot of our mumble chatter guys, so was a bit quiet this morning. Disclaimer and Prayer Mosey around the parking lot to get warm and circled up …
One Minute Warning: Disclaimer: Prayer: The weather: 54 Warm up Mosey and Circle up SSHX15IC, LBAC front and back X 15IC, Merkins X15IC, Squats X15IC The Thang Strong work today, Men! 4 for SL, 2 for The Rock. 2miles, 86 burpees, 56 (2ct) Bonnie Blairs, and a bunch of core! Light Pole Suicides: First Round …
One Minute Warning: Disclaimer: Prayer: The weather: 73 and Humid Good to see some pax that I haven’t seen in a while today , and also a 1st time visitor from Water Boy (welcome!). Also, welcome back to SOG for his 2nd shank BC of the week. TClaps to CD for posting (and doing SL) …
I promised the pax there would be no running today as they taper for the Spartan 10K in Newberry this weekend. Some of them even started tapering on Tuesday (looking at you, CD). Today was a good day, and I appreciate everyone who posted! One Minute Warning: Disclaimer: Prayer: The weather: 78 and humid Warm …
I’ll just take a minute to give the pax credit; today was humid and the workout was pretty terrible if I do say so myself, but everyone (yes even Coon Dog for the most part and by his standards) stepped up and gave great effort. Nice job today, men! One Minute Warning: Disclaimer: Prayer: The …
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 …
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 …
Great time today at the Shank, although a very un-jolly crowd during this Christmas season, as the rookie AOQ trys to finds his stride. but all that quickly subsided once we got down to business, except for the occasional, varying insults hurled my way (“Brick you suck”, “150 burpees?! , etc…). Also, a few failures …
One Minute Warning: Disclaimer: Prayer: The weather: Mid 60’s After I terribly confused the pax trying to explain the work out, we got on track in a hurry! Every one gave awesome effort and it was good to see many of the guys that have been laying low. Let’s keep that up, Hollow! Enjoyed it, …
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 …
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 …
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 …
Awesome morning at the Hollow today with the rain staying away. I had a pretty good one dialed up that was rain friendly so I just stuck with it. The 8 Pax that showed up today put in great work and as always at the Hollow, top notch mumble-chatter. Enjoyed it fellas. One Minute Warning: …
File Edit View Insert Format Tools Table Paragraph One Minute Warning: Disclaimer: Prayer: The weather: Humid and Nasty! Warm up Mosey Lap and Circle up SSH X 15 IC Big Ole Arm Circles X 15 IC Air Squats …
A smaller group of 9 today from their normal numbers, but nevertheless, the men of Surge always bring a good time and great fellowship. Nice work today, gentlemen! One Minute Warning: Disclaimer: Prayer: The weather: Humid and Nasty! Mosey to and Circle up at loading dock: SSH X 15 IC Big Ole Arm Circles …
Appreciate everyone who came out today to help YHC ring in his 4th year of F3. Also, humbled for all the HIM’s of F3Lex that I have got to know over the last 4 years, who have pushed me not only physically, but have provided accountability as I strive to be the best Husband, Father, …
One Minute Warning: Disclaimer: Prayer: The weather: upper 50’s I think. Mosey around parking lot Circle Up: SSH X 15 IC Run In Place for 30 Seconds then 5 Burpees High Knees in Place for 30 Seconds then 5 Burpees Butt Kicks in Place for 30 Seconds then 5 Burpees Mosey around parking lot a …
One Minute Warning: Disclaimer: Prayer: The weather: 45 Degrees, Chilly Enjoyed it today, Men. Strong work by all! Keep that Q sheet full or I might bring this one back again! Mosey around parking lot to Loading Dock Circle Up: SSH X 15 IC Michael Phelps X 10 IC Run In Place for 30 Seconds …
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 …
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 …
One Minute Warning: Disclaimer: Prayer: The weather: 61 Degrees Enjoyed it today, Men. Strong work by all! 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 SSH IC –>3 Burpees (Rinse and …
One Minute Warning: Disclaimer: Prayer: The weather: 48 Degrees Enjoyed it today, Men. Strong work by all! Mosey around parking lot Circle Up: Michael Phelps X 10 IC Big Ole Arm Circles X 10 IC Standing Butt Kicks X 10 IC Jumping Jack Squats X 15 IC SSH-Burpees X 5 SSH IC –>3 Burpees (Rinse …
One Minute Warning: Disclaimer: Prayer: The weather: 49 Degrees Mosey to Soccer Field Really love hanging out with all the top shelf hard chargers at the Shank (even with with the constant complaining and wet grass). Circle Up: Michael Phelps X 10 IC Jumping Jack Squats X 15 IC SSH-Burpees X 5 SSH IC –>3 …
One Minute Warning: Disclaimer: Prayer: The weather: 26 Degrees Mosey-1 big lap around parking lot bus loop and back to loading dock Circle Up: SSH-Burpees X 5 SSH IC –>2 Burpees (Rinse and Repeat for 5 rounds), Through the Tunnel X 10 IC Windmill X 10 IC. The Thang YHC forgot his cones so we improvised …
I bet there are only a few co-Q combinations in all of F3 Lex, that could deliver a beatdown in as few as words as YHC and Kenwood used today (thank goodness for the use of cadences to up our word counts). Be that as it may, I think all had fun and work was …
One Minute Warning Prayer: Disclaimer: Honored to lead the hard charging, 11 pax that showed up today for their first official (regular) BC of the New Year. Cant wait to see what this year holds for this group and all the achievements so many will, undoubtably, crush. Here’s to getting after it and making 2020 …
One Minute Warning: Disclaimer: Prayer: The weather: 60ish degrees Mosey-1 big lap around parking lot Circle Up: SSH-Burpees X 5 SSH IC –>2 Burpees (Rinse and Repeat for 5 rounds), Little Baby Arm Circles and Overhead Clap X 10 IC Bonnie Blair’s X 10 IC. Mosey around parking lot and Circle Up again–Rinse and Repeat above. Line …
One Minute Warning: Disclaimer: Prayer: The weather: 45 and degrees Mosey-1 big lap around parking lot Circle Up: SSH X 15IC, Little Baby Arm Circles X 15IC, Overhead Clap X 15IC, Air Squats X 15IC, Bonnie Blair’s X 15 IC. Mosey another lap and over to the front of the school. Partner up and grab a parking …
One Minute Warning: Disclaimer: Prayer: The weather: 65 degrees Mosey-1 big lap around parking over to the loading dock Circle Up: SSH X 15IC, Little Baby Arm Circles X 15IC, Overhead Clap X 15IC, Thru the Tunnel X 15IC Mosey over to the front of the school. At light pole Perform 10 double Bonnie Blair Burpees …
One Minute Warning: Disclaimer: Prayer: The weather: 69 and nice. Mosey-1 big lap around parking lot then over to band field. Circle Up: SSH X 15IC, Imperial Walkers X 15IC, Mountain Climbers X 15IC Team Burpees : Partner up and Line up on goal line P1 runs 50yds and performs 5 Donkey kicks P2 is doing …
One Minute Warning: Disclaimer: Prayer: The weather: Low 70’s and Humid. Enjoyed my first Q (and post) out at Crypt today. Really impossible to avoid elevation out here no matter where you go, although, I am familiar enough with the campus to avoid Reaper Hill! Here’s what we did. Mosey-1 big lap around parking lot. Light …
One Minute Warning: Disclaimer: Prayer: The weather: Low 70’s and Humid. Always enjoy my Q’s at the Shank, despite their relentless mumblechatter and inability to follow the simplest of directions (Hash and Rice that was for you). Not surprised in the least to see several of the pax holding each other accountable on Twitter with post …
One Minute Warning: Disclaimer: Prayer: Pledge: The weather: Low 70’s and Humid. Good to finally get back out and hang with this great group of guys. I had to, unfortunately, cancel my last Q out here due to a bummed ankle, but, with that behind me, I tried to dial a tough one up for these …
One Minute Warning: Disclaimer: Prayer: The weather: Mid 60’s and Nice. Had a little smaller than normal crowd today with Grout and Chum Lee Co-Q’ing over at Smokehouse, but the 4 Pax that made it out, came ready work and gave great effort! Mosey-1 big lap around parking lot. Light Pole Sprints (about 50 yds apart): …
Good time at the UL today, as 6 hard chargers do work, while questioning my awareness of something called a “Lexicon?”, “Exicon”?. Anyway, here is what happened: Ready, Go (or is it exercise)! Mosey lap around the parking lot Circle up: -Side Straddle Hop X 25IC -LBAC’s X 15IC, Overhead Clap X 15IC, LBAC’s Reverse …
It’s been a while since YHC has been over to hangout with this great group of men, but as always, it was a pleasure watching these guys give max effort without any complaining at all. It was an honor to hang out with this group for YHC’s 40th BDAY! Also, Thankful for Cramps and Wild …
One Minute Warning: Disclaimer: Prayer: The weather: 39 and raining Warm up: SSH X 15 IC Merkins X 10 IC Squats X 10 IC SSH X 15 IC Tha Thang: YHC broke out the playing cards for the rainy day, (well actually an app on my phone -Sweat Deck) and assigned exercises to each of the …
One Minute Warning: Disclaimer: Prayer: The weather: 48 Fog/Drizzle 6 Pax do the harder thing at Cryptonite on this wet, dreary morning. YHC brought a few of my favorite toys to share. Good work today! Mosey Loop around parking lot stopping twice for the following: Side Straddle Hop X 10IC Burpees X 10 At the …
One Minute Warning: Disclaimer: Prayer: The weather: 42 and Fog Great time at the Hollow today, with 12 hard-charges giving it all they got. Good to have Mr. Crabby back for consecutive posts! 4 For SL. Also T-Claps to Iron Mary and Hoist for getting 8 miles this morning. Mosey 1 warm up lap around parking …
One Minute Warning: Disclaimer: Prayer: The weather: 36 Sorry for the delay, Tomahawk. I wasn’t going to write a BB at all, because similar to what others have suggested, at first thought, it seemed unimportant (and borderline inappropriate) to write about a “workout” considering the crushing magnitude of this tragedy for Digits’ family, friends and FIA …
One Minute Warning: Disclaimer: Prayer: The weather: 33 Degrees and clear Had a lot of fun out there today on my first shot as QIC, and I appreciate the big crowd (21 Pax) that showed up to do the harder thing, despite the colder temps. I admittedly, probably tried to squeeze a bit too much …
One Minute Warning: Disclaimer: Prayer: The weather: 26 degrees and clear It was a cold morning for YHC’s 1st Q at Ambush, but still, 9 motivated pax came ready to hold each other accountable and give great effort. Great work, men! See you guys in 2021😉 Mosey 1 warm up lap around parking lot Side Straddle …
One Minute Warning: Disclaimer: Prayer: The weather: Chilly, 33 Always great to have the Q in the comfortable confines of my home AO. Had a solid crowd today with most of the regulars accounted for. Also, great to have Short Haul over for a Hollow post. Despite the solid numbers (16 Pax), YHC managed to minimize …
One Minute Warning: Disclaimer: Prayer: The weather: 38, and rain Got to say, some days are definitely harder than others, and YHC was not especially jacked about this cold, wet morning. But, thankful for the two that showed up and held me accountable. Credit: stole most of this weinke from one of my favorite Q’s, Escobar. …
It’s increasingly difficult to get on the Surge Q sheet these days, without a month wait, but YHC finally snuck in a spot to lead this great group of dudes. Here is how it all went down. One Minute Warning Disclaimer: Prayer: The weather: 67 degrees and 100 % Humidity Mosey over to bottom of incline …
One Minute Warning: Disclaimer: Prayer: The weather: 70 ish Good to finally make it over to the Stand for the first time. Seems like a great group of men (and Rosie, it was nice to meet you also). Thanks for having me! Running COP. Mosey around the loop a few hundred yards Side Straddle Hop X15 …
Good to be back out with the Pax of Tomahawk today; Great group of men, who always give it all they got. Mosey-over to the block pile. Circle up: X15 IC Curls for the curls X15 IC Shoulder Press X15 IC Block Mt. Climbers X15 IC Block Merkins X5 OYO Burpees with your Block …
11 Pax show up for some of YHC’s new material. They, of course, nailed it! One thing is for sure, there is no way to make a burpee fun. Although, i think the pax secretly enjoyed the gorilla lunges (link below for details). Great work today, men! One Minute Warning Disclaimer: Prayer: The weather: Low …
7 Pax start September the right way, by doing a little block and core work, including two visitors who made the trek from Smokehouse, and Foxhole (good to have you Wine O and Spring break!). One Minute Warning Disclaimer: Prayer: The weather: Low 70’s and humid Running COP Mosey for a couple hundred meters Side-Straddle-Hop …
One Minute Warning Disclaimer: Prayer: The weather: Low 70’s and humid Running COP Mosey for a couple hundred meters Side-Straddle-Hop x 10 IC Burpees X 10 IC Mosey for a couple hundred meters Side-Straddle-Hop x 10 IC Squats X 15 IC Mosey for a couple hundred meters Side-Straddle-Hop x 10 IC Burpees X 10 …
YHC got his first dose of a Q with notebook in attendance, I must admit, he knocked me off my game a little. “No, Notebook, I do not wear my little tights (compression pants) to work”. At any rate, work was done through the strong mumble chatter. One Minute Warning Disclaimer: Prayer: The weather: Low 70’s …
It’s impressive to see what is going on at the Surge. Consistently strong numbers week in and week out, very committed Pax, and strong leadership. Today, 14 pax (and 6 for SL) push through the humidity and take their DRP. Hard work was done by all. One Minute Warning Disclaimer: Prayer: The weather: Low 70’s and …
It was good to get back out to the Tomahawk today, YHC always has a blast hanging out with this group. Couple things of note today: 1. Nice to see Hawk and Peachy continue their summer tour around Lex 1, F3 locations. 2. For some strange reason the burpee machine, beast, better known as Grout …
One Minute Warning: Disclaimer: Prayer: The weather: 72 with 100% humidity Always enjoy my posts at the Shank. Today 13 pax take their DRP and give very strong effort. These guys took everything YHC threw at them; namely, Prison Merkins, Prison Squats, and Box Jump Burpees (which someone aptly renamed “prison burpees”). It was great to …
One Minute Warning: Disclaimer: Prayer: The weather: Low 70’s with a nice breeze 17 Pax, including, 1 FNG, kill another Q by YHC. I will just say…When I started this thing one year ago, I had no idea what a major part of my life F3 would become. All of it! Not just the workouts, but …
A fast ladder with some T”AB”ata (and a Thank you).Read More »
4 Pax do the harder thing this morning and post for YHC’s first trip out to the Arena. Hard work was done by all! One Minute Warning: Disclaimer: Prayer: The weather: 80ish and humid Grab a block and Circle Up: Side-Straddle-Hop x 15 IC Thru-the-Tunnel X 15 IC The Thang: Curls X 15 IC OH …
The Workout Training Wheels said felt like a “Vacation”Read More »