7/5/2022 Woodshed PAX: Silent Bob, Ash, Pondo, Silver Bullet, Side Salad. QIC: Serena Conditions: 76 deg, 97% humidity, 75 dew point It was great to be back with the Woodshed PAX (thanks for the invite Silent Bob)! As is normal this time of year in Columbia, the air was wet, but the Woodshed PAX stepped-up …
The Thang After Disclaimer, circled-up under the streetlight for Windmills, Squats, Merkins, and LBCs (all 12 4ct IC). Challenged PAX w/ 21 single SSH, Q stopped counting after 10 (risk of 10 burpee penalty if we didn’t finish together); PAX passed with flying colors-way to pay attention! Mosey to BB Court and line-up on end …
When: April 4, 2020 at 7 AM Where: Memorial Park, 700 Hampton Street, Columbia, SC What: CSAUP Event to Celebrate 5 years at The Mission AO F3 The Mission has been making a difference for 5 years! THANK YOU to all of the men who have participated in workouts and fun events with our brothers …
F3 The Mission CSAUP-Event to Celebrate 5th AnniversaryRead More »
At 60 degrees, conditions were perfect this morning. 5 PAX started their day packing in a whole lot of work in 1 hour. Pretty tough day at the Legion office, but this group is always up for the challenge. The Thang: Mosey to Legion Field for C.O.P. (SSH, Windmills, Squats, Mountain Climbers, Flutter Kicks). Mosey …
Great conditions (40 degrees) with light PAX at today’s Woodshed (2/26/2019). We gave some extra time for stragglers, so got a little later start as we… Moseyed back to the cage. Each PAX got a cinderblock. Carrying the block, we lined-up for an Indian Run and moved with purpose clockwise to the front of Meadowfield Elementary. …
For those of you in the Gloom today, it was thick. Temps weren’t crazy high, but it just felt tough to breathe. Wasn’t long before we were soaked. The PAX that showed-up stepped-up to the today’s challenge. Warmup: all x25 4ct IC SSH, IWs, Squats, Merkins (25 OYO), Mountain Climbers. From there (once we made …
YHC was asked to Q today’s workout. It’s always an honor to serve the men that have been or are currently in Oliver Gospel Mission’s Recovery Program. Numbers were light (nobody actively in the Program joined us…and we certainly missed them), but we put in some work and remembered those that weren’t with us. We’ve …
It’s always to be good to be back at the Shed (Woodshed that is), one of the great AOs of Columbia that has built and continues to build Leaders! YHC was glad to see some faces that I didn’t recognize (Belle and Side Saddle) and glad to see one that I hadn’t seen for a …
Hopefully Heist got his moneys worth today. The old man wondered whether YHC was “even capable of putting together a really tough workout?” According to Bookworm, “that really sucked”, a fine compliment if there ever was one! Conditions at Legion: The Gloom was thick! Thang: C.O.P outside AO entrance for: 3 SSH/2 Burpees. 5 rounds …
As we welcomed Lexington PAX to The Mission, Bookworm and Serena sought to keep the intensity high…so even resting wasn’t really resting (see Tabata below). Bookworm has showed incredible progress, developing both his leadership and fitness through F3. His weight loss has been nothing short of remarkable, clearly making him more flexible and able to …
35 degrees didn’t scare away 5 Legion faithful as YHC “scraped” the windshield with the wiper blades and some windshield fluid to get to the Gloomiest AO around (#not smart). I love Qing Legion cause these guys never shy away from a challenging workout. YHC tried to keep the intensity high throughout the workout and, as …
The Woodshed PAX started their workout with a clear 33 degree morning, as always not knowing what was in store for them. Hopefully they were confident that YHC would bring a full body workout, guaranteed or their money back! We got started with a quick mosey out of the parking lot towards the back of …
YHC wanted to kickoff the New Year with some “stretch” goals: 2,018 reps of 20 different exercises done over at least 2,018 steps. We killed the step count (5,600), but came-up shy of the rep-count (1,500). As those of you that posted know, 17 degrees felt pretty damn cold. As those of you that know …
7 Stumble faithful got-in a longer route today. The heart rate-conscious MAFers departed at 5:15, enabling us to all finish together (yay 2nd F!). After a full evening and night of rain, it was a humid, drizzly, puddle-filled morning, but we got a 6.5 mile route done (yay 1st F!). The general route consisted of …
YHC is always sure that Legion PAX will push it, and although there’ll be sure to be Grumble Chatter (especially if Hee Haw’s there), the PAX come to get work done. Today was no different, and it was YHC that felt like he was the 6 most of the time (smoked for sure). For those …
It sucked!…. Intersection stations with Bear, Crab, and Lunge Walks on the way out. Totals: 280 Merkins 350 Squats 80 Peter Parkers (yep, that IS what they’re called Hee Haw) 200 Iron Crosses. Partner Dora: 100 Burpies 200 Mountain Climbers (ea leg=1) 300 SSHs (single count). Great work by PAX!
We’re excited with what F3 is doing at Oliver Gospel Mission (OGM)! In a relationship that now spans 2 years, we’ve seen lives changed and believe that more lives can be changed…with your help. Be a #HIM and consider mentoring one of the men at OGM’s Recovery Program, where they’re “transforming lives”! Mentoring at Oliver …
Friday’s supposed to be a nice, easy run with plenty of time for Coffeteria. Not this Friday, there was work to be done as Stumble saw fit to celebrate with Castle’s 1 Year Anniversary. Silver Bullet even brought the Birthday Oreos (really taste fabulous after running approx. 3.5 miles + a bootcamp)! Really proud of …
Another special day at The Mission as we welcomed PAX from Brickpile & SCORE. Really enjoyed spending time w/ these fellas and trust they appreciated the lives F3 is changing at the Mission! After a prayer and disclaimer, YHC got the PAX to work. All 4ct IC Imperial Walkers x20 LBACs (front/back), O/H Clap, Raise …
Who: The Mission & You What: 2 Year Anniversary Celebration Where: Finlay Park, Columbia SC When: April 29, 2017 at 8:30 AM, with Coffeteria to follow at Oliver Gospel Mission, 1100 Taylor St. Why: Cause this AO is like no other!! Two years ago the Preblast for the Mission read: “If you are looking for …
8 PAX posted in the perfect 52 degree weather. P200 Taper-friendly workout on tap as YHC tipped the hat to the remarkable accomplishment of the USC Men’s and Women’s Teams. All exercises in multiples of 16. Slosey from AO to front of Meadowfield Elementary. Circle Up. COP, All exercises 4 ct IC x 16 Imperial …
Today The Mission welcomed Depot and Strut to its home AO, a buncha HIMs they are. We had a great time taking the Clown Car to Strut this week as Enterprise, FNG Wolfgang, and Serena got a taste of how they do it on the other side of the river (Burpees and Pull Ups anyone?), …
Our Mission Exchange Program continued this week as the PAX from Crypt and other Lexington AOs visited Finlay Park (with a mid-week visit to Crypt for a Voltron bear-crawl & block-fest). There were 21 present as Enterprise & YHC stamped passports for Lexington PAX; another truly special day. Truly blessed to have the support that …
10 PAX chose to accept the chilly conditions and hilly route (https://www.strava.com/routes/4096460), on a Monday no less. Strong work by all! Announcements: Creole competing in “Best Warrior” at the State Level (Range, PT, Rucking, Land Nav). Weekly Stumble Qs: Wednesday CapGun, Friday Foxhole BOM & Devo: Pray Boldly to God! from Max Lucado: “Boldness in …
Oh yeah, Thunder brought the Mumblechatter to and out of The Mission today. Flags were planted (Thunder, Dawn Strike, Amble, Mission of course), smack was talked, all around good time was had, all 3 Fs were apparent! As The Mission Exchange Program leaned in to its second week, the Thunder AO were good enough to …
21 days into the New Year, we were geeked to have 27 PAX post for today’s Mission workout. As hopefully everyone will attest, this AO is especially special…where all 3 Fs consistently show-up. We were so happy to welcome 5 PAX that traveled all the way from the Grand Strand, rising in the gloom to …
YHC enjoyed co-Qing with FlipShade (Woodshed continues building leaders!), a cool 34 degrees, but we warmed-up quick with lots of upper-body movement (Summer’s right around the corner!)….The multiple Arm Circles later in the workout were #crowdpleasers! Welcome back Chewy-great to see you off of the IRR! The Thang: Circle-up for alternating exercises between Serena/Flipshade (4 …
YHC threw down the “slow it down” challenge today with the PAX flawlessly executing an average pace of about 8.5 min/mile (save Hee Haw and Jar Jar when segments were in play). Stumble XL met-up at 4:45 AM for some extra mileage, while Stumble Reg met at already early regular start time of 5:15. Good coffeteria attendance to …
YHC was privileged to lead the Christmas Week Stumble PAX today, a Sogg-Fest it was, although nothing like the rain, thunder and lightning that came down after we finished (somehow F3 always finds pockets of “favorable” weather–thanks Big Guy!). Today’s route options were away from Stumble territory, crossing enemy lines of Scramble and Amble. While Co-Pay …
For such a cold morning and forecast of hills, YHC was pleased to see 8 PAX emerge from the comforts of their sack this morning. A beautifully clear, but rather chilly morning greeted us, but the PAX was ready to roll….and roll they did! Hills are described as Speed Workouts in Disguise, and this route …
It was a normally light attended Woodshed on Saturday, but work was done by willing PAX ready to finish-out the week and get a little R&R! Mumble chatter was light besides the #crowdpleasers! The Thang: Quick mosey to front of Meadowfield School. Circle-up for: SSH, LBACs front & back, Overhead Claps, Imperial Squakers, Mountain Climbers, …
6 of Stumble’s faithful PAX came out in today’s drippy gloom. 96% humidity with 100% chance of mosquitos! Today we crossed the divide that is Garner’s Ferry and flew by #Legion AO on our way of tour of USC’s Medical School / VA campus. A nice 4 mile jaunt at a decent pace, staying together …
Given the flooding here in Columbia, it just doesn’t seem ‘right’ to be working out when we could be helping those in need. However, YHC and others know that it is the F3 fitness that equips us with the strength/stamina to help, it is through the F3 Fellowship that we coordinate and work together, and …
Appears that post BRR, #Stumble is quickly getting back to push one another to get better! 9 faithful Stumblers turned-out (8 runners + 1 YHC on the DL) in the Monday Gloom to get their run-on, a familiar route and nice conditions with the PAX posting around 8 min pace with a route that has some …
Conditions: Wet, 71 degrees, 90% humidity 10 faithful PAX GTFO’d (Got The Faith Out) the fartsack this morning to endure Co-Pay’s Revenge (thank you Beacon). YHC has been painfully enduring Stumble beatdowns for 8 weeks, it felt good to dish out a little Co-Paynment for once. After cautioning the PAX to take it easy and …
An impressive 12 PAX came-out for TGIF LSD run, 8 for XL @ 4:45, 10 for regular start time @ 5:15. Conditions were great: 70 deg, with 80% humidity; huh, feels like 70 degrees! First route was 3.2 miles, you know a nice 5k at a conversational pace…PAX had different plans as it appears that …
Many may think that bankers typically don’t work on Saturday, but Beacon and YHC sought to bring some serious Saturday Overtime to the Shed. In spite of the 88% humidity, PAX put-in a significant downPAINment! Work was done by all!! Today’s Thang: Mosey from AO, L. Olde Knight, R. Chambly to intersection w/ Queensway Pain …
Stumble got back to its school schedule with 5:15 start. Garsh that bus comes early! 6 PAX faithful turned-out for Landshark’s Q and a serpentine route through the neighborhood. Thang: L Olde Knight, L Old Woodlands, L Christie, L Galway, L Merrill, R Winston, R Macon, L Galway, L Olde Knight. Approx 2.3 miles for …
YHC had the HD Stumble Q, cooler temps but still pretty muggy in the gloom! Many of us have accepted Hee Haw’s Little Mtn 1/2 Marathon Challenge, so I offered for a ‘tapered’ mileage (3.8 miles) today, at a ‘tapered’ pace. We’ll, the PAX followed the course, but did not accept the invitation to taper …
An impressive 9 PAX showed-up for the early XXL 4:30 edition of Stumble for 6.5 mile tour of the GIlls Creek area, while adding an additional 5 PAX for 5.5 miles at our regular 5:30 start time. A total of 14 PAX makes a new Stumble attendance record (#BRRCalling), 5 PAX completed both legs! These …
Conditions: Hot, muggy. Shocking, right? Lured by my pre-tweet of an easy run, Stumble matched its previous attendance record at 13. With this group, however, easy is no longer synonymous with slow. In what felt like a pretty smooth 4.25 mile route, the bulk of the group ran about 8:30 splits for the entire route (the last …
YHC had the Q for this morning’s Monday edition of #Stumble. 5.5 total miles put in (unless you’re Kenny G and Co-Pay and miss your turn–extra credit gave them 6 miles total). Objective was plenty of hills-up and down. YHC as Q was able to holdback Stumble PAX for the first few miles, but the …
Cobains for late BB. Wednesday’s HD Stumble provided nice tour of both sides of Garners Ferry…with some Pain Stations along the way. Mileage was a tad over 4 miles at a brisk pace. Great to see recent FNG Co-Pay continue to post and to have Silver Bullet and roving Improv join us!! The Thang: R. …
6 Pax posted for post-Election Day runoff against the hill on Martha’s Glen. Martha was a tough incumbent, pulling no punches, but the Pax were not deterred, showing resiliance and determination! The Thang: Mosey from Meadowfield Elementary to top of the hill at Martha’s Glen (all Pax sticks together). Run hill repeats (approximately .1 mile each …