5 pax showed up for a little block work on a cold morning…but not that cold. You warm up fast. Disclaimer Conditions- Cold but warm up fast The Thang: Lap, followed by 25X IC SSH, 20 Merkins OYO and 20 Squats OYO Grab blocks and line up 30 yards from hill by Crayton 4 rounds- …
5 pax braved the cold for a little block work on Tuesday. Conditions- 25 but warmed up fast The Thang- Disclaimer Lap around parking lot. 25X IC SSH. 20X IC IW. 20 Merkins OYO. 20 Squats OYO Grab Blocks and run 30 yards from hill by school 4 rounds of 20 curl press; Run up …
15 pax went for a 3.9 mile route today with one hill and one gradual increase in height but not a hill. Then on the route, Subby informed me that Heyward has another hill with Pickens having a second “gradual increase in height, but not a hill.” So two hills and two gradual increases in height. …
8 pax showed up for a little Dealer’s choice at Swampfox. Humidity was running hot and the pax didn’t let up on each other. Great work, men. Dealer- Polo Krusty- Warm-up towards Citadel Park with one Pain Station. 25X SSH IC; 4 minute Circuit- 10 Merkins, 10 Toe Touches, and 10 Jump Squats Prom- Base …
Running with bricks is no fun. Hands hurt…shoulders hurt…less oxygen in the lungs. And 100% humidity made the morning a sweatfest at the Fox. Conditions- Rough The Thang- Warmup- SSH 10X IC, IW 10X IC 20 Merkins and 20 Squats OYO Grab bricks and run to Citadel Park with YHC intermittently calling for bricks in …
Six pax at #Swampfox choose to ignore the forecasted rain to be treated to a perfect 50 degree morning. YHC picked a body part and choose to work out this area before moving to the next. Work was done. Weather- Perfect. Lap around parking lot SSH 15X IC, IW 15X IC, Merkins 20 OYO, Squats 15X IC Legs- …
4 men rose from the #fartsack for a little block time at #Swampfox for the morning after Valentine’s Day. Blocks have been absent for a while in our workouts so YHC decided to bring them back in style. Weather- Perfect The Thang- Warmup around the school with SSH 20X IC, IW 10X IC, Merkins 10X …
16 pax posted for a unseasonably warm Friday Fast 4 with coffee to follow. Yes, YHC threw in one hill…sorry guys. Sometimes, have to throw a hill in if you leave Shandon. The Thang: South on Woodraw, Left on Monroe, Left on Bonham across Devine, Right on Heathwood Circle, Right on Devereux, Left on Kilbourne, …
With the 20 degree weather, it was time to get warm fast at #swampfox. Start off fast with SSH and burpees. After that, YHC decided to bring some coupons from the house so the pax could throw up a little more weight than the usual cinder blocks. Disclaimer (watch out for ice on way to …
10 pax made it out this am to run a quick 3.96 miles…(4 miles is for overachievers). Run fast and get to coffee. Weather- perfect Route- From SPC, south on Woodraw, L on Superior, L on Holly, R on Wheat, L on Simms, Zag to Shirley, L on Bratton, and L on Woodraw back to …
Rambling as fast as you can…to get to coffee fasterRead More »
18 men made it out of the fartsack to take on the “coldest” morning so far this season (AKA perfect F3 weather). It was great to come back to F3 Camden- this AO puts up high teens, low-mid 20’s almost every workout throughout the week. I was glad that I could be a small part of helping …
With a nice chill in the air, it was time to get the heartbeat up and YHC decided to make a trip to Hamburger Hill. With 14 trips up and down the hill, the pax got their chance to suck in that cooler weather. Great having Nantan McLovin visiting our AO. Weather- 49 and perfect …
10 men made it out for the Friday Coffee run-quick 4.1 miles and off to Starbucks. Good luck all #TRU50K runners and to WW’s Half Ironman on Sunday. The Thang- SPC down Woodraw to Duncan to Kalmia to Bonham to Heyward to King to Preston back to COT. 4.1 miles COT and BOM led by …
Sorry Ramblers- had to throw in one hill to get us back tot he AO. Had to leave Shandon for the Friday route- too many times we have stayed in Shandon. Great turnout today- 13 guys with 9 making it to coffeeteria. Route- Woodraw to Monroe to Bonham to Heathwood Circle to Devereux to Kilbourne …
Man, today was nasty. Humidity topping the charts, but this is a #colasummer. Might as well have jumped into the Castle’s pool after today’s brick beat down. Great work by the pax today and seeing a visit from ole Adrian from #thunder. Conditions- humid as hell The Thang In parking lot SSH 20X IC/5 Burpees/Mt. …
Who knew Kickball could be a dangerous sport? I thought you drank beer and kick a ball. Well, appears WW broke a rib playing kickball recently, but still toughed it out with Borat and YHC for a nice four miler on Monday (with five hills thrown in) Conditions- not too bad, until the run ended …
What a four years for #Swampfox- The second AO of @F3Columbia and first AO to split from Brickpile. Great to see such good numbers this am and many faces from this past. Prom and YHC moved the bricks from the jungle and added a few more to new resting place and for the 4 year …
30 pax usher in the new bricks at #Swampfox’s 4th AnniversaryRead More »
Krusty’s second Q was stronger than his first. Humidity was at an all-time high and work was done. Run to front of school SSH x 25 IC Squat x 20 IC Russian twist x 20 IC Merken x 15 OYO Run to corner Bear crawl 4o yards then lunge walk to other corner of the …
13 pax made it out to Hammer (Lucky 13 again for these guys) for a nice and humid #merkinless workout. One of the advantages of Qing a workout- you get to choose the beatdown for the pax (and rest any hurt body parts). Well, no merkins for the Hammer pax today, but it doesn’t mean …
“What time is it, Splinter?” at the #Merkinless WorkoutRead More »
For Rossinbagger’s Q on Tuesday, the pax could barely breathe through the humidity (plus his workout). The pax today were treated with what felt like a nice fall weather morning…(before the pain of Columbia summer returns in about two days). Work was done by the nine men. Conditions- perfect The Thang- Run to Converse and …
McBeal asked me to Q at The Castle a few weeks ago and I was happy to make my first post there. Seeing I had about a month to do recon…I of course decided to wait till the last minute to visit the AO only to have the security guard turn me away on Sunday. …
It was time for a Party before Easter Weekend. Instead of Easter Eggs, the Easter Bunny left Cinder Blocks waiting on them at Citadel Park. Yes, YHC decided to bring blocks from my house instead of wading through the Swamp of the football field to get the #coupons. Conditions- Perfect Leave CMS and on Clemson- …
Stent and YHC rambled on for 3.7 miles after the P200. Congrats to all teams and their impressive finishes. Conditions- Too hot for a March morning The Thang: Woodraw-Bratton-Daly-Murray-Adger-Devereux-HH Circle-Bonham-Duncan-Woodraw. COT/BOM by Polo 10 Miler in only 12 days
Sometimes the better Q’s are thought up the last minute (not recommended most of the time). I got the call from the bullpen late last night so the finishing touches of the Q were wrapped up as I pulled into Crayton. I wanted to push the pax today to keep moving and not have much …
It has been nearly 8 weeks since F3 Camden launched and the PAX is getting stronger. 15 dedicated men arrived at the Rectory anticipating a block-a-rama from their scheduled Q, Couch Potato, but were disappointed, (or perhaps delighted), to learn that the Couch Potato contracted eye boogers (aka pink eye) and was unable to fulfill …
After many hours spent preparing for this 45 minute workout, the time had come to lead my first workout. As a virgin Q, I was secretly praying that only a handful PAX would show up for my first go at it, but 26 Pax, including 1 FNG, came out this cool and breezy morning.Conditions- Perfect …
YHC is not on Strava. I don’t want Big Brother following my every move. Wait…they can follow me on Iphone? Never mind. I am too lazy to sign up for Strava. And Strava can lie sometimes…but what never lies? A post-it-note. Yes, our route was on my handy post-it-note that can never let a man …
Why post a route on the internet when you have a post-it-note?Read More »
Dealer’s choice was on tap for this am…7 came out to see what hand would be played. With the overnight rain, we decided to avoid the mudpit AKA football field and head to the Park. Conditions- Windy and Perfect for the trek to Citadel Park. Snowbird- First Intersection SSH 30X IC Squats- 20X IC Mountain …
Helping launch Camden has been one of the most rewarding F3 experiences I have had in the nearly four years I have been involved in F3. Seeing the progress made by all pax members is fairly incredible in the short amount of time the AO has been open. As the last workout led by F3 …
Conditions: 54 degrees, and mildI will admit to having a rather sleepless night prior to my first Q. I was busy trying to control all the scenarios going on in my head. I had thoughts like, “What if I have a record crowd and I run out of benches for this section?” and “Is there …
Like a phoenix, this morning Wojo rose from the ashes of near death in anticipation of losing his Q virginity to a bunch of middle aged men. If this were Medieval Times people would sing songs about the bravery he showed. Overcoming a weeklong absence due to the black plague (some might call it the …
Hustler and Polo from F3 Columbia made the trek over to F3 Camden to lead this ever growing AO. TClaps to Spread and Furlough for hoping in the clown car to make the trek over. As one pax member on Twitter noted, “Welcome F3 Camden to the 1,000,000 reps” you are about to complete…well, we …
When I moved to Camden four years ago, I had two main thoughts come to mind: this city is going to be full of a lot of old people (mostly right) and there is a lot of history to explore in my new home. I heard all about Historic Camden, Joseph Kershaw & King Haigler, …
22 PAX chose this day to emerge from the heart of darkness and post up to Camden’s 1st workout with the training wheels off. YHC was honored and more than humbled to take his DRP and lead these men in our continued efforts to combat Sad Clown Syndrome. As usual, the PAX came out of …
Today concluded the last “F3 Columbia led midweek workout” for Camden. Columbia and Lake Murray are going to support for a couple more Saturday’s, but the cord is getting cut as Camden leads their own workouts starting next Tuesday. Really appreciate Hot Tub, Lederhosen, and Big Worm for making the trip over to Camden during …
YHC wanted to work on negative splits today- The Woodraw- Turn Left on Rosewood- Turn Left on Holly- Turn Left on Devine back to Woodraw Route forms a 2 mile loop with mile markers at corner of Holly/Rosewood and Devine/Woodraw. Two loops around the track and try to improve your mile time on each one. …
Perfect morning to workout- 61 in the end of January and the mid-workout rain didn’t bother the Swampfox crew a bit. The blocks though…yes, these are still heavy as hell. Conditions- Perfect, even with rain The Thang: Leave AO to Citadel Park via Converse. First Intersection Warm-up SSH 10X IC IW 10X IC Mercans 5X …
This was YHC’s first Q at Hammer and only second visit to the new AO (as AOQ at SF, tough to venture much away from home), so I was unfamiliar with the streets that zig and zag around Satchel Ford. That being so, why not take the guys off campus in the fog and hope …
Some things are worth the wait…F3 Camden was originally planned to be launched on 1/7/2017, but icy road conditions for the traveling pax made the launch get pushed back one week. Well, this was one decision that was worth the wait. 44 pax with 17 FNG’s arrived at Rectory Square for the launch of F3 …
I am happy to announce the I-20 corridor between Florence and North Augusta will be adding another F3 location with the launch of F3 Camden. There has been a strong demand from the Camden area for F3 and I know this area will prosper. We are doing a four weekend launch starting 1/14/2017 before we …
F3 Camden Launch- 1/14/2017- Ice won’t stop us this weekendRead More »
YHC knew it may be pouring down rain this am, so I decided to come up with a few game plans. To my pleasant surprise, no rain from 5:00-5:32…and then the bottom dropped on the pax as we headed to Citadel Park and during 25X SSH IC. As the nice Q I am, gave the …
In the Fall, the #swampfox pax took on a very successful Dealer’s Choice. The pax tested themselves and the dealers threw out some tough exercises for the pax to endure. Well, why did I wait so long to have Dealer’s Choice, part 2 at #swampfox? Not sure why, but I promise round three will be …
It has been since February for the 300 workout to make an appearance at Swampfox. As mentioned by the pax, “variety is a good thing,” but rinse and repeat was in store for today. Good work by the 11 pax. Conditions- too damn warm to be Christmas The Thang COP SSH 25X IC IW 20X …
YHC with the Swampfox Q today and I wanted to limit the reps on some of the exercises but push ourselves at the same time. All it takes is finding the right exercise to get this done. Conditions- 42 and nice The Thang- At Crayton SSH 10X IC Imperial Walkers- 20X IC SSH Burpees 20XIC …
Mulch always seems to bring it at Swampfox. But if there is one recent, steady exercise with Mulch, the duck walk will be performed. Conditions- 48 and very nice Circle up – side straddle hop 25 XIC – 30 squats – 30 lunges – 30 Merkins Indian run to chicora – 30 Merkins – 30 …
Recently, the Q’s have taken us off campus for some hill/running (assuming for Mud Run 2016 training). YHC decided it was time to slow it down and lift some coupons (cinder blocks) on the basketball court at Crayton. Luckily, all blocks survived the workout with no pax spiking the block at the completion of the …
Yep, it was raining. Yep, it was cold. But honestly, these workouts are sometimes the most fun. Granted the conditions sucked, but it doesn’t matter sometimes. It was good knowing that in this weather, I wouldn’t be the only one to show up. Thanks OC and Fannie for making this a very fun morning. And …
9 post for the latest edition of Blitz- always helps with numbers when the Reynolds clan travels to an AO. Great to see Redeye make his second post of the week. Keep coming back and bring FNG’s with you! Good things happening at the Blitz- come see for yourself. Conditions- 50 and nice The Thang …
Originally, the workout planned for #Swampfox included a 30 minute AMRAP MudRun prep. After yesterday’s tragedy, Splinter texted me with the idea (from Turtle) of audibling our plan to include a run down to FAPD. Here we met with the men from Hammer for a kneel down and prayer outside the car from Officer Alia. …
15 pax came to Swampfox with a different workout in store. Dealer’s Choice has been a popular W/O at Hammer, and after having discussions with Splinter, I thought SF would enjoy it too. All expectations were exceeded. New guys got to lead- And they brought their best out for their five minutes of fame. This …
10 pax braved the flood of the century from the prior night to make it to Swampfox for Mulch’s AMRAP Beatdown. Good crowd and better mumble chatter today at the Fox. Conditions- 65 and slight drizzle 1. Circle up – 20 ssh – 20 squats – 20 lunges – 25 Merkins – 20 mountain climbers …
Oh…a shirt? So you have to wear this when it is cooler in the mornings? That stinks. Yes, no chippendale sitings at Ramble this morning. The cooler conditions make me sad, knowing it could be another six months until the bird is released from his cage again. Oh well. Congrats to all BRR Runners for …
What is this cloth material on my chest and back?Read More »
One member of the Swampfox pax has been out of commission with shin splints so YHC decided to invite him back with the promise of no running- thus a Score Style workout was developed for this morning. Just because no running is involved doesn’t mean a good beat down didn’t occur. And yes, suicides were …
Posting on behalf of Subby…since he did fill in for me, I can at least post the workout. Originally, I thought I was a no-go for this morning, so Subby came in for the rescue and Q’d for me. I was able to make a last minute post though. At least I can become Subby’s …
15 pax entered Swampfox, not knowing the hill that was facing each man. Nope, not Hamburger Hill. YHC decided to go off Campus to the severe drop-off from Forest Drive. Welcome to Misery- Rutland Hill. Conditions- 74 and more humid than Monday. The Thang- From CMS, head down Clemson down Forest stopping at edge of …
Misery loves Company- welcome back to Rutland Cliff…I mean HillRead More »
11 pax entered the gloom of Swampfox for some block work with emphasis on form. Instead of having the whole pax do the same reps with blocks, YHC wanted the pax to focus on form and complete either 15, 20, or 25 reps. Some blocks are heavier than others so we rotated around the circle …
14 pax arrived on this cool and crisp morning for a Mulch prepared beatdown. None of the pax knew that a competition workout was on the horizon. Not the Murph, but a 3M- Mulch’s Modified Murph. Conditions- cool and crisp The Thang- COP by school SSH 20X IC Lunges 10X IC Squats 10X IC Mosey …
15 pax arrived today and didn’t know they would get a M approved workout from Conman. The workout was very leg heavy after the back burnout at the beginning. And when a lying hip raise or thrust is called, the jokes will not stop. Conditions- 78 and humid as usual- no complaining when it is …