CornStache

WOW for 1/1 – 1/7

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 …

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40’s on the house

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 …

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WOW for December 11 – 16th

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 …

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WOW for 11/20-11/25

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 …

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WOW October 23-28

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, …

WOW October 23-28Read More »

WOW for Oct 16-21

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. …

WOW for Oct 16-21Read More »