Good times at Shawshank today…as long as you enjoyed the sounds of voices loudly breaking the otherwise eerie silence of empty soccer fields. Those voices were speaking more about fantasy football and how sorry the Gamecocks are rather than putting in the work to get better. Some may say that this is mumble chatter and …
1 Minute warning, disclaimer, prayer: Done Weather: Mid 30’s. Mosey one lap and Circle up. SSH X15IC, TTT X10 IC, Merkins, Shoulder taps (10, 8, 6, 4) Line up and run to 1st pole and do 5 burpees, return to line and do 15 (2ct) mt climbers (rinse and repeat for 5 light poles). Recover. …
9 years ago YHC and his rommate Moolah were EH’d to come to F3 for their first ever workout by BlahBlah Moolah’s dad. We were promised that it would be like wrestling practice and…. it kind of was? Garmin was the Q that day and took the PAX all over the parking lots of RBHS …
Disclaimer Opening Prayer Conditions: A fairly crisp morning atop of the Knoll The Thang: After some long, hard thinking YHC decided that today would be as good a day as he could get to bust out some classic literature. Dante’s Inferno and the Nine Circles of Hell seemed to call to him. After drinking the …
Conditions: Cool morning in Snake Pit Bunk Bed was looking to have some fun with his VQ. Disclaimer Prayer The Thang: Mosey on down to the football field for some COP 25 SSH IC 15 Windmill IC 10 TTT IC 15 Imperial Walker (Dab edition): move your arms in the position to do the Dab …
Author: Cesspool (Posted by BunkBed on his behalf) Location: Dreher High School (Brickpile)Regions Attending: Fort Mill, Metro, Lexington, and, Lake MurrayCola AO’s Attending: Every single one of them!!! Current SLT: Nant’an John Fralick “Cesspool” …
DATE: 2022-07-22 AO: Sandlot_Valhalla Q: Baconator (Dave Thomas) PAX: Baconator (Dave Thomas), Dustin (Coin-Flip) Taylor FNGs: None COUNT: 2 THE THANG: Friday 5k COT
Sandlot came on tour to Spur and YHC is trying to build buy in to the Big F3 Columbia Q sheet to encourage PAX to not only sign up at their AOs, but to sign up at other AOs and Conditions: Fair weather and not too humid, just the way the PAX like it! COT …
It’s been a hot minute since BunkBed checked in on his pal Coon Dog. Big Stride Light showing. Furthermore, Shawshank is a tough place to get the Q at as Brick keeps the PAX signing up! Conditions: Humid, but not awful Opening COT and Prayer Mosey to brick pile, pair up and grab a block …
Conditions: Hot, humid and not fun Disclaimer Opening COT and prayer THE THANG Mosey to pull-up bars SSH X10 IC The Motivator X5 IC TTT X10 IC WM X10 IC Arm Circle Song (https://www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Speaker all cranked up to some 2000s Party Jams and some special songs All Exercises to first …
Boneyard converged with Spur for the Spur 6 yr Anniversary so YHC decided to return the favor and give a Q for Boneyard! Conditions cloudy and warm (should’ve worn a short sleeve shirt) Disclaimer Opening Prayer in the COT Slowsey to block pile Slowsey to bus loop YHC brought dominoes with the highest value being …
First ever 0500 start 30 min workout with a coffeteria at Snake Pit! YHC decided to pilot the idea so that the men could get both a workout in and fellowship. Conditions: Perfect weather for a workout Disclaimer and opening prayer 10 Squats, 10 BBS, 10 Merkins OYO Mosey around parking lot TTT X10 IC …
Conditions: Mildly cold, but amicable for working out Conditions: Mildly cold, but amicable for working out Opening Prayer Mosey around the parking lot TTT X10 IC WM X10 IC Bat Wings X10 IC (AC Forward, AC Reverse, Overhead Claps, Seal Claps, Thumb Raises) Michael Phelps X10 IC Slo-Mo Squat X10 IC Lunges X10 each …
Conditions: Chilly morning at Snake Pit. YHC had the antidote for that though. Opening Prayer Modified Slaughter Starter: 20 Merkins Mosey to grab bricks Warm-Up lap around track TTT 10X IC WM 10X IC IW 10X IC Bat Wings 10X IC for all exercises (Forward Arm Circles, Reverse Arm Circles, Overhead Clap, Seal Clap, Thumb …
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 …
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 …
Judge Judy’s First Q at Spur! Twas a good one Disclaimer and opening talk THE THANG Mosey to side of field with the pull up bars High Knees Butt Kickers Karaoke both ways Walking Quads Walking Caves Sumo Lunges Chainbreakers Exercise #1: Buddy Up Fun Crawls P1 does Flutter Kicks while P2 ran to the …
Conditions: Disclaimer Opening Prayer Mosey to field The THANG: SSH X20 IC WM X10 IC TTT X10 IC Biker Shuffle: https://www.youtube.com/watch?v=L9ggS1y4_N8 Jacob’s Ladder/11s for all listed workouts 1 Overhead clap 4 Count then 10 Squats 1 Imperial Walker 4 count then 10 Lunges each leg 1 Merkin then 10 American Hammer 4 count Moses, Aaron …
Conditions: Lovely weather. Slight breeze and upper 60s. YHC decided to move the Q to Guignard Park in Cayce to utilize all the picnic tables and loop. Disclaimer Mosey to bottom of loop SSH X20 IC Bat Wings (Forward Arm Circles, Reverse Arm Circles, Overhead Clap and Seal Clap all X10 IC and finished with …
Conditions: Chilly morning at Spur, but Rated-R, Big Worm and YHC were raring to go Disclaimer BunkBed’s Part of the Q Mosey to rock pile (Since NASA loves Mars rocks more than Earth rocks we decided to show some love for our Earth rocks) Mosey with rock to the practice field stairs 3 calf raises …
Conditions: Very windy. Made what would be a cool day into a chilly one. Disclaimer Opening prayer Mosey to the warm-up area SSH X10 IC TTT X10 IC WM X10 IC Michael Phelps X10 IC Danced to Copperhead Road Mosey to corner of track American Hammer X20 OYO One-Leg Pikes X10 Each Leg OYO Mosey …
Conditions: Not too terribly cold, there was a strong wind at the top of SnakePit. Some of the Spur PAX even came to join. All-in-all a good day to turn 25! Disclaimer Opening Prayer Mosey to the brick pile and grab two bricks SSH X10 IC TTT X10 IC WM X10 IC Michael Phelps X10 IC …
Conditions: A bit soggy, but was still a great conditions for a Thanksgiving Beatdown! Disclaimer Opening Prayer Mosey to the Warm-Up Area Hillbillies X10 IC ABCs Plank Jacks X10 IC Punch-Up Merkins X10 IC Y-Raises w/block. (Take block curl then overhead press to the left and another overhead press to the right) Thrusters X10 IC …
Conditions: Cloudy and humid. Disclaimer Mosey to Pull-Up Bars TTT X10 IC WM X10 IC Burpee/Pull-Up Circuit: Burpee/Pull-Up 5 on first round go down by 1 after each round BBS 10 on first round go down by 2 after each round Lunges 25 on first round (1 leg 1 rep) go down by 5 after …
YHC has the honor of the 6 yr SnakePit Anniversary Q. Conditions: Humid, but relatively cool. Opening prayer and then disclaimer Mosey to warm-up area and then warm-up lap Planker Omelette Dirty Dogs 10X IC Right Leg Alabama Bootie Kickers 10X IC Right Leg Dirty Dogs 10X IC Left Leg Alabama Bootie Kickers 10X IC …
Conditions: Not too cold and not too hot at SnakePit. Great conditions for some fun. Disclaimer Opening Prayer Mosey to bottom of stairs Warm-up lap TTT X10 IC WM X10 IC PAX proceeded to do Death by Monkeys exercises are listed as follows All exercises are done within a minute and done as follows: 1 …
Conditions: Rather Rainy morning so YHC moved the workout area to under the breezeway by the bus loop Disclaimer and Opening prayer Mosey to end and then the beginning of breezeway SSH X10 IC WM X10 IC TTT X10 IC Arm Circle Song Slo-Mo Squat X10 IC Toy Solider X10 IC Slo-Mo Squat X10 IC …
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
Conditions: Nice and cool with a little bit of wind. Shaped up to be a good morning for a birthday! Disclaimer Ball of Man and Prayer Mosey to middle of circular car drop off in parking lot COP TTT X10 IC WM X10 IC SSH X24 IC Merkins X24 OYO Slo-Mo Squats X24 IC Merkins …
Great weather for the PAX as we start of our week right with some fun and fitness Ball of Man and Disclaimer Mosey to blacktop behind gym COP SSH 15X IC TTT 10X IC WM 10X IC Merkins 5X IC American Hammer 10X IC Merkins 5X IC American Hammer 10X IC Merkins 5X IC Slo-Mo …
Conditions: Not too hot but muggy and the skies were infested with bugs Disclaimer Mosey to pull-up bars COP 10 WM IC 10 TTT IC 10 Burpees OYO 10 BBS OYO 10 Burpees OYO 10 BBS OYO 10 Burpees OYO Hold high plank and go into planker omelet 10 Oscars IC Arnold Fonda with 10 …
Disclaimer THE THANG: Started with some good ol’ fashioned dealer’s choice. Shifted into playing 3v4 soccer with small 6ft wide goals Played the goalie game for a bit. One person distributes balls to the players so they can shoot while someone is in goal trying to stop the person who shoots after them. It’s a …
Conditions: Perfect, rain helped bring the temperatures down, but we needed to stay out of the grass for the most part. Pledge of Allegiance Ball of Man THE THANG: Short mosey to get the blood flowing SSH X20 IC TTT X10 IC WM X10 IC Merkins X5 IC BBS X10 OYO Merkins X5 C BBS …
Conditions: Fairly cool morning at the Pit. YHC was looking for a glorious return to form at his home AO. DISCLAIMER BALL OF MAN THE THANG Mosey to block pile and grab two bricks and mosey to black space behind the goal post. SSH X20 IC TTT X10 IC WM X10 IC Merkins X5 IC …
YHC was on Spring Break so it was a great time to make an appearance at Smackdown. 😀 DISCLAIMER THE THANG: Mosey to pull-up bars 15 Burpees OYO 10 WM IC 10 TTT IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC …
Getting in the Lent Challenge Reps with a guitar soloRead More »
Conditions: Fairly cool and brisk morning at Spur Opening Ball of Man and Prayer THE THANG: Mosey to pull-up bar area SSH X10 IC TTT X10 IC Windmill X10 IC Merkins X6 IC Squats X10 IC Merkins X5 IC Squats X10 IC Merkins X5 IC Mosey to concrete patio next to first bench Not so …
Conditions: Beautiful Gameday morning in Columbia, SC Ball of Man and opening prayer THE THANG Mosey to other side of field TTT X15 IC WM X15 IC Arm Circle Song Overhead Claps X10 IC Seal Claps X10 IC Thumb Raises X10 IC Merkins X5 IC BBS X20 OYO Merkins X5 IC American Hammer X20 IC …
Conditions: Hot and Humid in Famously Hot Columbia Disclaimer THE THANG Warm up Mosey lap around field TTT x10 IC WM x10 IC Arm Circles x10 IC Reverse Arm Circles x10 IC Over-head Claps x10 IC Seal Claps x10 IC Thumb Raises x15 IC Lunges x10 each leg OYO Slo-Mo Squats x10 IC Lunges x10 …
Conditions: On the cooler side of life, but still humid. Ball of Man and Opening Prayer THE THANG: Partner up, mosey down to brick pile and each pair grad two bricks. (One for each PAX). COP SSH X 15 IC TTT X 10 IC WM X 10 IC Arm Circles X 10 IC Forward and …
YHC is doing his best to get back on the horse this summer and there’s no better way to do that than to Q! Conditions: Delightfully, hot and humid with a slight breeze. Disclaimer and Ball of Man The THANG: Mosey around Blatt Field SSH x 10 (IC) TTT x 10 (IC) Windmill x 10 …
Conditions: Pretty good not too hot not too cold THE THANG: COP: SSH (x10) IC Arm Circles: (Forward and reverse x10) IC Arms remained up for overhead claps (x10) IC Arms remained up for seal claps (x10) IC Arms remained up for thumb raises (x15) IC Merkins (x10) IC Flutter Kicks (x10) IC Merkins (x5) …
Conditions: Beautiful 90 degree day which included a nice breeze in Famously Hot Columbia. YHC tried to bring the pain this workout only to find he himself wasn’t in good enough shape to run it……… 🙁 DISCLAIMER THE THANG: COP: SSH x10 (IC) Merkins x7 (IC) TTT x10 (IC) Merkins x5 (IC) Slo-Mo Squats x20 …