YHC has been beaten down lately. Cold, sick kids, not sleeping well and a busy month at work have all taken a toll. Just getting through the day is a big enough challenge. Last night our AOQ called out YHC on GroupMe and simply said “it’s been a minute” (us NY’ers talk in our own …
Battle is an experience not matched at any other AO. It had been a while since YHC had been attended, and 5 minutes into the workout YHC realized how much he’d missed. Battle guys are not normal human beings. They’re a little nuts (as is YHC) and crazy loves company. This past weekend 13 crazies …
YHC was up in Charlotte for the weekend with a bunch of hometown friends, doing what you do when your in a fun city with some old buddies. Put it this way, it wasn’t healthy, but it was fun. We all need it every now and then. What this ended up in was YHC being …
It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership. Being the 1st F Q has been the best leadership experience YHC has ever had. The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward. YHC isn’t going anywhere …
YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts. They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between. That being said, this morning was YHC’s return to the gloom after a ~3 week injury …
The P200 is squarely in the review mirror. Spring break and Easter vacation are behind us. The cold weather has (mostly) subsided. Any other excuses that YHC is missing. If there are, kick them to the curb and get back into the habit of an F3 morning. Wake up before most peoples day starts. Hang …
It’s been a while my friends. YHC has had a string of busy days, sickness and just plan ole laziness. That being said, the WOW is back with a vengeance just in time for the P200. The P200 is an event many of us have completed quite a few times. That being said, there’s always …
Some news came across the Twitter/FaceBook on Saturday that shook a lot of F3’ers, and should make everyone think hard about their health. During the Fort Bragg GoRuck, Jerome Gonzalez a young father and GRT from new Jersey collapsed during a ruck march. While every effort was made, and EMT’s were on the scene quickly, …
YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
A common trend in F3 workouts is the following: Q wants to have a tough workout, Q designs a workout with some CSAUP calls, CSUAP calls have A LOT of reps done at once, Pax can’t do all the reps properly so they: do the reps with bad form, or go slowly and do them …
The conventional speed day at Ramble is designed to get you as winded as can be while running sprints or smashing your face in to some hill for 20 minutes. This morning 10 pax went at speed a little differently. Conditions: 27 degrees The thang: a quick 1/2 mile warm up jog to the corner of Maple …
The main muscle groups in the body are: shoulders, back, chest, arms (bi’s and tries), abs/core and legs. Most Q’s try to hit all of these areas with a little cardio/intensity built in. However, if you hit all of these areas a little (which is about all you have time for) what is going to …
According to Wikipedia, “the core of the body is broadly considered to be the torso. Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.” If there’s one thing your average joe needs to work on it’s their core. Working the …
WOW: This weeks WOW comes from last Thursday’s Legion workout from Corndog. You can see the full BB at https://www.f3midlands.com/columbia-sc/12-days-of-f3-christmas. The Thang: Warm up: Mosey top of parking lot for any late arrivals. None showed. 20 SSH, 10 Merkins, 20 Imperial Walkers, 20 Little Baby Arm Circles (forward and back). Thang: Mosey to the corner of …
This weeks WOW comes from the godfather of Thunder, Subprime. Unfortunately, YHC couldn’t make this workout and it’s too bad, cause this was a beauty. Check out the full BB with an excellent devo here, the workout and my thoughts on it are below. The Thang: Depart COT running under the covered walkway – pause on the …
YHC and HH have Co-Q’d battle on a number of occasions. One of these workouts (about 1.5 years ago) was one of the hardest YHC has ever experienced. When we used to Co-Q, we’d spend at least 10 minutes on the phone discussing our plan of action. For better or worse, our planning and been …
8 pax diced the fartsack for a little 6.1 mile scamper around Columbia. Conditions: warm, humid and raining The Thang: King to Forest Hills, past the Gumps, KJ, Huffy, Polo then a little run through Shandon. Finished up with the Ramble “Finish Strong” segment. Moleskin When running by the Fleischer’s, “Ramble” was written in lights on the …
While on a solo run this weekend YHC was listening to a podcast where Tim Urban (author of waitbutwhy.com) was the guest. YHC has been a fan of Tim for a while, as he always has a way of explaining difficult things in laymen’s terms with a little humor sprinkled in. Time had a quote …
WOW: This weeks WOW is courtesy of Misfire, Splinter, RA, and Garnish at last weeks Thanksgiving convergence. The Thang COP – Misfire 25 SSH IC 15 merkins IC 25 squats IC 30 Russian twists IC 1st ~15 min Q – Splinter (upper body) Run (not mosey) swiftly to the back area with the football equipment. Commence unyielding …
The last week plus have been something, since the Cannonball run people have definitely been stepping up their Q game. During a long run on Sunday, YHC was stewing over all the great recent F3 events and how much F3 has done for YHC personally. F3 has given YHC’s life more meaning and purpose. Plus, …
Good theme’s are sometimes hard to come by or think of when making a Q. Theme’s can be as simple as doing the same thing with different exercises. For example, doing a ladder at different hills with different exercises each time, or doing 5 iterations of 10/20/30 reps with three different block exercises each time. …
“I was wondering why you turned there” Borat, the AOQ at Ramble tweeted to YHC’s Monday count. Borat and YHC take the same route home for all but a couple of blocks. YHC usually doesn’t see Borat on the way there, cause he is usually coming in on two wheels, but commonly we’ll drive home …
YHC will always pick up a Thunder Q when he has the chance. That was the case today as Froman (the sausage king of Chicago) is still on the sidelines with an injury, and needed a sub. 17 of F3 finest joined YHC for the ride. Intensity/cardio, legs, upper body, and abs. Those are the …
Question 1: Who leads the workout? Question 2: Who is in charge of making sure the workout has a balance of all body parts, with some intensity? Question 3: Who makes the workout great? Three questions, three simple answers? Well, I think the first two are pretty simple. The Q is in charge of leading …
Four years ago Thunder launched its first workout with 20 pax in attendance (see the full BB here). Initially lead by Subprime, Thunder has since been lead by McLovin, Paperboy, Shamu, and now by Beads. While Thunder is on it’s 5th AOQ it’s still going strong as one of the most popular weekday bootcamps in …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
Backblasts are probably the last thing YHC thinks about when agreeing to Q. This is because it’s probably the least enjoyable part of the workout. Planning the workout can be fun–it’s a time to put your Q’ing knowledge to paper and see what kind of sadistic workout you can come up with. The actual act …
The Faithrunner, as he is known, attempted to complete his incredible feet today. His real name is Samir Singh and he is a 44-year-old ultra-marathoner who put out the bold goal of running a 100K (62mi) every day for 100 days. All together the 6200 miles are enough to run from New York City to Los …
Battle is a workout that pushes you to your physical limits (repeatedly), while the mission is one that reaches down into your sole. One makes you as miserable as possible, and by doing that makes the rest of life seem a little easier. The other makes you thankful for all the blessings you have in …
YHC had the honor of being the 2nd Q in the history of Legion. Every time YHC comes out to Legion, he feels that he has to uphold the vision of Legion dreamed up by Wingback, Heehaw and Chaser at the beginning. The idea was to have a bootcamp that was more challenging then any …
It’s hard to pinpoint the moment when a workout gets real. That moment when you do not want to finish. For the Bullseye half-marathon that moment came 9 miles into the event. This isn’t the point where YHC started to struggle nor is it the point where YHC started to rethink his support for this …
There’s been a lot of chatter about YHC recent run in with a particular bird of prey. To exercise some demons, YHC had the pax run down the infamous portion of Heyward from Woodrow to Holly where the incident occurred. It was light by the time we got there, and there was no sign of …
If you took a piece of sand paper and rubbed some skin off your palm it would heal. If you let it heal and then rubbed the skin off the same spot it would heal again, only stronger. You could repeatedly do this again and again letting the skin heal each time before rubbing it …
Working out on the road: YHC has been on the road lately. First to the wilderness of upstate NY, now out in Seattle WA. YHC was able to squeeze a quick run during the one day in Columbia between trips with some Ramble folks, but mostly it’s been a few weeks full of #SadClown workouts. #SadClown workouts always …
I’d be lying if I said I hadn’t thought about the passing of Cheech on a daily/hourly basis. I didn’t know Cheech, but his life sounded very similar to many of ours and realizing it could all end any day has shaken me up. I know the thoughts and prayers of F3 nation go out …
After a week hiatus the WOW is back in full effect. Be sure to mark your calendars for July 15th for the Bullseye half marathon. This event will be around 14.5 laps of the Bullseye, and have about 2200 feet of elevation gain (which is higher then every building in the world except 1). Hope …
In the later weeks of F3 Dads in ’16 there were some slim pickings. The last Q by YHC & Company had only 3 families there. So when 7am rolled around and YHC & company were standing there alone, YHC wasn’t too surprised. We hadn’t gotten the word out enough. Some schools may still be …
As most of you have notice, the nice spring mornings have yielded to some already brutal double H (hot and humid) mornings. Double H mornings make things harder. You simply can’t do the same thing when it’s 72 and humid versus 50 and cool. This can get frustrating as you watch your pace/energy/reps go in …
A lot of the WOW’s this year will be workouts that YHC has to experience from the BB. The WOW is this past Tuesday’s Thunder workout by Splinter, that I had the pleasure of taking part in. YHC is an unabashed fan of Splinters workouts, and he is definitely one of the best we have …
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
Brickpile is one of the more intimidating workouts for YHC. It’s an elite group of veterans who have seen young bucks come and go. Nothing rattles these men. They put their heads down and do their work. Gimmicks won’t impress them and charm will get you no where. YHC and 13 pax went down the …
If you’ve never seen the movie Prefontaine, it’s a 1997 movie about Steve Prefontaine who was a middle and long distance runner who once held 7 American records and competed in the 1972 Olympics. This was the height of the 70’s running boom, and he was quite the celebrity. He passed away at 24 in …
It goes without saying that YHC was fond of Blitz. For those not familar, Blitz was a short lived AO in the heart of Rosewood. The idea of Blitz was to have a high intensity bootcamp for 30 minutes. As Fannie elegantly put it on twitter “Blitz = 1 F3 Columbia boot camp minus all …
Due to YHC’s upcoming ultra P200 running on his mind lately. With that said, this workout no running at all. Run on running days, cross train on other days. The goal is to keep the cardio up, but in ways that can give those overworked long distance running muscle’s some recovery. What was planned was an …
YHC has been a Q quite a few times at this point. This ain’t my first rodeo. That being said it had been a while since I laced ’em up and planned out a bootcamp workout. The rust showed spectacularly. YHC planned a weight workout split up into shoulders, back, biceps, and chest (all with …
4 pax gathered at Dreher for a brisk Wall loop. It was YHC’s last long run before the Kiawah full marathon. YHC’s training partner for the marathon was the Wall. Not any one person, but the whole group that has posted over the last 8 weeks. Not that anything has been done yet, but YHC …
Maybe it was the fact that it was still dark, maybe it was the big road closed signs, maybe it was the rows of houses with no lights on and the doors open, maybe it was the truck on top of a bush, maybe it was the car with the windows completely fogged up, maybe …
The reasons for Blitz were threefold: give the existing pax something different (a quick intense workout) give EH’ers another argument (hey it’s only 30 minutes, who can’t do something for 30 minutes) get a workout in Rosewood Blitz is an intense fast paced workout (hence the name Blitz) that is somewhat FNG friendly. Aren’t those …
27 pax rose from the #fartsack for a YHC lead Q at the Shed. It had been a while since YHC had traveled over to woodlands park, and YHC was not disappointed by the welcoming he received. The #Shed is a STRONG group, and they showed it. CONDITIONS: Beautiful THE THANG: Jog over the the …
Mondays. Where ever the weekend leads you there’s no doubting the feeling of a Monday. From the sounds of the early grumbles, there appeared to be a mix of adult beverages, people watching, and camping over the pax’s weekends (not all together). Regardless of how they were feeling, 6 pax came out of the fray …
I was talking to a former F3’er the other day who has since switched to crossfit. He felt he need to explain why (he didn’t), he said “I get to work with weights, and with people that know what they are doing.” What he was essentially saying was that F3 doesn’t have the best possible …