Temps – 40 degrees, brisk Mosey to field for warmup SSH Imperial Walkers Squats LBAC forward LBAC reverse Raise the Roof Single leg deadlifts Mosey to shelter for 2 Doras 1st Dora 100 iron cross 200 merkins 300 LBCs Running to middle of football field and back to shelter Reverse plank (#crowdpleaser) while waiting on …
8 men took care of business this morning at Hammer. A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts. Conditions – 30 degrees, frosty but not too bad The Thang Warm up SSH Imperial walkers Squats LBAC forward LBAC backward Static hamstring stretch Frankensteins …
Conditions – still a little warm and muggy, wet from rain last night The day late back blast for Hammer is here. 5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening. The Thang Warmup Round 1 2 inch worms, 5 merkins, 20 cricket …
The Thang 11 at Hammer for YHC’s glorious return after a short hiatus from Tues/Thurs boot camps caused by laziness, business, and other miscellaneous reasons. Q was awesome today. PAX were average. New AOQ is still a work in progress. But hey, not everyone can be flawless! And I would be remiss to not include …
A nice morning at Hammer for 12 PAX. Rain was expected, but it held off for the most part. A little warmup at COT and then off to Dollar General, Barnes Spring mega-hill, and back to the shelter for some Mary. Conditions – ~45 degrees, overcast, wet ground, misty rain at times The Thang Warmup …
Day got away from me so short back blast tonight. 11 for Hammer. Pretty simple workout. Warmup at COT. 1 mi run to Citadel Park with stops along the way. Brief standoff with Swampfox. No blood drawn. Team building pull-up exercise. 1 mi run back to COT. Conditions – 35 and almost dry, fairly pleasant …
12 for the virtual Zoom Gloom this AM. Honored to lead these knuckleheads… The Thang Warm up 3 mins inch worms 2, flutter kicks 10 1 ct inch worms 4, flutter kicks 20 1 ct inch worms 6, flutter kicks 30 1 ct etc til time Tabata – 40 secs of work, 20 secs of …
A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day… Conditions – 57 degrees, low humidity, aka excellent …
13 PAX were witness to another nearly flawless Q at Hammer this morning. The finishing touches of said flawless Q is of course this back blast. A core necessity of any F3 workout is the report afterwards chronicling the events of the day. Too many slackers and reprobates not posting back blasts after Qs around …
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
11 men took their DRP and posted at Swampfox this morning. The conditions were excellent for a July summer morning. YHC was still feeling the after effects of Hustler’s killer beatdown on Tues at Hammer, so I needed some motivation to put in the work. That meant absolutely zero burpees would be called. Instead, the plan …
After a long holiday weekend, 13 PAX posted in the gloom to begin the work on burning off all the seared meat, fixins, and adult beverages that were consumed in celebration of our nation’s fallen soldiers. A long weekend and a blistering Battle workout on Sat left YHC still sore and tired. I needed something simple …
Conditions – Hot and muggy, 100 all weekend! The Thang Memorial Day weekend is a great time for family, friends, and celebration at the end of a hectic school year. However, we all know the true importance of the holiday – to honor our soldiers who have made the ultimate sacrifice in service of our …
Can’t think of a better way to start off the gluttony and excess of Valentines Day than a trip to the gloom with 8 of your closest brothers in fitness, fellowship, and faith. Work was done and fun was had. Venti took 1stplace in the ranting/complaining/mumblechatter department, but what else is new? Well done sir. …
16 men made the wise decision to get up early today to better themselves and their fellow PAX this morning at Hammer. Work was done. Mumble chatter was strong. The Q was nearly flawless. The only possible error by YHC was forgetting to grab my cell phone to record the Name-o-Rama until after the Count-o-Rama began. I’ll …
Honored to be back at The Fox, the place where it all began for YHC in F3 back in April 2014. Lots of good memories at this AO. 9 men beat the fartsack and took the DRP with me this morning. Everything was pretty straightforward. Tried to stay on the move to keep the heart rate up. …
Short and sweet. Lots of bricks, hills, and Prowlers. Here’s what we did: Conditions – 69 degrees, pleasant overall, very wet field The Thang Misfire Grab the bricks Mosey to Falcon Dr hill Quick ab COP 25 big boys 25 iron cross 25 Russian twists Hill work on Falcon Dr 1stround Sprint 1/3 up hill …
This Tuesday morning brought plenty of opportunities for the F3 Columbia PAX to get better and start the day off doing the hard thing. Thunder’s 5-year anniversary. Hammer’s Army physicial fitness test. Or a little field work, road trip, and park fun at Swampfox. 9 men made the decision to enter the gloom at Crayton …
I’ve been out of town with work all day so just now getting some time to knock out this back blast tonight. Hammer took home 1st place today in Columbia with 16 PAX flooding the gloom for some early morning work at Satchel Ford. Columbia had 97 PAX at boot camps so good numbers overall. Keep up …
Say your prayers, take your vitamins, and you will never go wrongRead More »
YHC and Ronda were called to co-Q Battle this morning by Cesspool for the 1st workout on the new Q schedule. 12 weekend warriors ended up taking the DRP with us and posting at Battle today. YHC had the Q at Hammer on Thursday as well. A heavy Hammer presence was expected at Battle so there …
9 PAX answered Billy Bob’s Twitter challenge and came out this morning to find out if the “skinny soccer player, ” aka YHC, could level a quality beat down on the crew. Lots of running and also block work at Hammer lately so YHC wanted to change things up with some more stationary activities using …
13 dedicated men took the DRP and headed to Woodshed for a Tues boot camp. YHC was asked to come guest Q by Chewy a few months ago. I happily accepted the invitation. It’s been a few years since I’ve been to this AO. I was eager to get back to Meadowfield and to catch …
It’s getting late and free time is limited with Christmas upon us so let’s get straight to the point. Here’s what the 10 of us at Hammer did this morning to improve ourselves and each other. Conditions – ~50 degrees, excellent for this time of the year The Thang Warm up COP #HappyPAX 25 little …
Conditions – 44 degrees, sunny, perfect turkey weather The Thang 22 F3 Columbia PAX converged on #Brickpile this morning for our annual Thanksgiving boot camp. Someone got the bright idea to appoint YHC and some of my #Hammer brethren as co Qs since we won the inaugural Cannonball Run competition. Splinter, RA, and Garnish answered …
Fresh off of our Cannonball Run victory at the F3 Columbia 5 year anniversary convergence on Saturday at The Mothership, 10 Hammer PAX showed up in the gloom to get back to work on a lovely Tuesday morning. There was a lot of running on Saturday and really there has been a good bit of …
YHC was called from the bullpen mid-week to assist Splinter with a fill-in Q at Battle. By Friday, it wasn’t clear whether Collar knew that he was the Co-Q so a solo Q was planned just in case. Splinter was off to the Manning launch with Chaser, Okra, and Abraham. Another Reynoldsless Battle. Collar …
While the Reynolds’ clan was away today and trending on Twitter with the end of their Holden Beach 2017 family vacation week, the Battle PAX served up another devious Dealer’s Choice full of the typical MAD one-upmanship that left us wondering what had just happened after a full hour of pain and breathlessness. Here’s what …
11 men aced another monthly Dealer’s Choice at Hammer. Here’s the concept and premise of our Dealer’s Choice: http://f3nation.com/2015/10/29/the-house-always-wins-at-dealers-choice/ http://f3nation.com/2015/09/17/hammer-goes-to-vegas/ Here’s how it was, who called it, and what happened: Conditions – 46 degrees, cloudy, light rain at times The Thang Misfire Mosey to the playground 50 pull-ups and 100 iron cross complete in 10 continuous sets …
Weather – 29 degrees, 9 mph wind, light rain/snow at times, but surprisingly not too bad The forecast for this morning was potentially bleak – cold, windy, possible snow or freezing rain. However, the actual conditions ended up being pretty standard for a late January bootcamp in Columbia. The threatening winter storm didn’t stop 7 …
Modified Half Marathon Training Meets Paver Ab Circuits With ArmsRead More »
18 dedicated men shed the fartsack and defeated Mother Nature for Part II of the Hammer and SwampFox convergence in Forest Acres. This home and away week long convergence was the brain child of Polo and it was a great way to spend New Year’s week. The numbers were good, everyone got to see the …
YHC was back on Q at #Hammer coming out of the long Thanksgiving holiday and college football rivalry weekend. I figured the PAX ate and drank as much as I did over the break so I wanted to deliver a high intensity, calorie burning, and ab re-sculpting #beatdown. Mission accomplished for the 9 men at our …
I’ve been out of town for work all day so just getting time for this back blast. As usual, a significant amount of work was done by our 13 PAX during this special, monthly event at our AO. It’s getting late in the work day so let’s get straight to it. Here is a link …
13 warriors came out this morning to Battle and conquered their weekly Saturday morning beatdown. High intensity from start to finish. Cardio (i.e. a Chop Shop sprint to the mall with 9000 burpees mixed in) finished off by YHC’s pull-up, big boy dip, merkin, squat, big boy sit-up circuits at the Battle Loop. Excellent work. …
Dealer’s Choice Format Explanation/Moleskin Another Dealer’s Choice day at Hammer. 14 PAX came out and put in a tremendous amount of work in a short period of time. This one was extremely high intensity and no holds barred. Well, that is no holds barred minus Chaser getting his 100 burpees OYO call cut to 50 OYO for time considerations by YHC …
Weather – 74 degrees, 94% humidity, overcast, WTF, summer is back? Splinter was supposed to be our final Q of the month and was going to serve as the last installment of 3 straight #Reynolds Week(s) boot camps at #Hammer, but a call to the bullpen was made after his Fri football game was rescheduled for …
Another Dealer’s Choice day at Hammer. 12 PAX came out and put in a tremendous amount of work in a short period of time. If you can’t figure out the format by the name, it’s simple yet devastating. The AO Q calls the first exercise and then passes on the Q through the PAX in any way he …
22 PAX took to the gloom for their #DRP and for YHC’s 1st Q at Woodshed. It was only my 2nd visit so I still have a lot to learn about the PAX and the AO, but I really like what I have seen and experienced so far. From afar we all have much respect …
Weather – 78 degrees, 87% humidity, another stifling Columbia morning Lucky #13 today for the Hammer PAX. Good group and good effort. KISS for the backblast too…. The Thang Quick mosey around the football field for a brief warmup To the playground, partner up Each partner does 20 pull-ups total, but rotates as follows: 1st …
Weather – 73 degrees, 81% humidity, seemed fine early, oppressive later A long day so far for this guy. Battle 7AM. Two of my son’s best friends’ joint birthday party at 10AM outside. My daughter’s 6th birthday party at the pool at 3PM. I’m spent. Anyway, a great core Battle crowd of 9 came this …
Battle – Always Taking the Red Pill Without HesitationRead More »