BrickPile 2 parking lot lap warmup 2 lap sprint-jog Cinder blocks to the field Place block 25yds away from start line 10-5 Countdown Circuits 1. Merkins and Block Squat Thrusters 2. Burpees and Block OH Press 3. 15-5 Jump lunges and Block Curls 1 parking lot lap cooldown 2 lap sprint-jog Abs and Plank Circuits
On Monday morning, 10 men accepted the challenge of the first ever workout at “The Rock.” Consensus among the group was that this workout hit just right in the sweet spot of challenging and doable. Go hard or go easy – the hill will get you. Here’s how it works: The RockStart at top of …
The Hammer Boys got after it this morning, and the Gloom was in TOP Gloom form. 9 weirdos emerged from the chilly fog and confronted some physical fitness work. Here’s what we did — Conditions: A foggy 40 degrees The ThangGet Cinder BlocksCusack Mosey to Tennis Courts Warmup Drills: Backpedal into Sprint x4, Shuffle into …
Great to be back in the gloom for YHC after a slew of challenges this late summer, and proud to help lead these men this morning. We had a near Billy Zane this morning, but Cesspool, being a far superior recruiter to YHC reeled in the man now known as “Phlegm” on our 3rd lap …
Great to be back working out with the Hammer Pax. YHC highly recommends this workout method we did yesterday. Give it a try at your AO. It’s “fun.” Conditions: Warm, humid. You know. The Thang Run full field Lap Stack 5-10-15-20-50-75-100Burpees, Jump Lunges, Sit-ups, Squats, Merkins, Imperial Walkers, Flutter Kicks (2ct) (Plank for the 6 …
If you posted this morning anywhere in Columbia then you know that doing anything at all in that weather was going to be uncomfortable. In normal conditions this workout would have been challenging but in the sweatbox that we had for weather this morning, this thang was definitely a step or two above challenging. Great …
Great to be back running around the Hammer AO this morning, with many of the Hammer originals. We hit up some familiar and challenging terrain around the AO, utilizing the hills and some circuits to target the damage done by the Memorial Day Weekend intake. Conditions: 58, nice THE THANG Run Dumpster Hill 1 20 …
Tuesday morning felt muggy and damp for a change as YHC erroneously pulled into the Hand MS parking lot at 5:25. No one was there and in the deep recesses of the brain something sparked around 5:28 that had been seen somewhere about the AO being moved to Shandon Presbyterian – oh yeah, it was …
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
7 grown dudes worked out on Saturday. The now infamous March 13 date got punched square in the face. Here’s what we did — Conditions: Perfect The Thang Mosey to Football Field for warmup sprints 2x50yds @60%, 2x50yds @75%, 4x50yds @90% AMRAP 10 minutes 25 Merkins 25 Sit-ups 25 Squats 25 Imperial Walkers Run 50x50yd …
It started out as a cold and rainy morning at Hammer, but the rain soon let up and the remaining moisture was quickly soaked up by 11 idiots with cinder blocks in the Lowe’s Foods parking lot. We completed over 1,000 reps in this workout – but in a doable yet effective way. Here’s how …
It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures. Conditions: 30 degrees, frosty The THANG Run to Hamburger Hill: Run Hill & Rev. Lunge down x5 Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 …
YHC believes that intel of this workout may have been leaked to the Thunder Pax, possibly some collusion with Hammer… just a theory. Anyway, YHC personally had a great time and thought it was quite effective. The guys that did post did some great work. Here’s what we did: Conditions: 58 and perfect The Thang …
Perfect conditions this morning at Hammer, a great group showed up and a lot of work happened. Here’s what we did: Conditions: 44 and dry The Thang COP 10 SSH 5 Merkins x5 Get Blocks and Run with Blocks to the Carpool Rail (about 500yds) 30 Merkins 25 Block Curls 20 Block Goblet Squats 15 …
It was great to be back in the gloom at Legion this morning. Thanks to Rosinbagger for the invite. This morning was the definition of “the gloom.” 5:15am, at the darkest AO in the world, with thick fog surrounding it. We had a good workout, here’s what we did. Conditions: 68 degrees and foggy THE …
The Pax of Hammer deserve for you to know what we did on Tuesday. It wasn’t easy, but it was a great morning. Run to bottom of Landrum Hill Merkins 10 IC X5 (100) Run hill and back down (400m) Squats and Lunges 10 IC X5 (100) Run hill and back down (400m) Sit-ups and …
What is it? A 10 event challenge testing the speed, strength, power, and endurance of F3 Men. When is it? Saturday, July 27 at 8:00am Where? at Ben Lippen School, 7401 Monticello Rd, Columbia, SC 29203 (park and meet at the Track) Why? Good question. Moving on. Schedule 8:00am Weigh-In Order of Events 8:15 200m …
Great to be on Q at Hammer on Thursday and try out something new on the Pax. What if we brought some med balls, and BLIMPS are fine, but could there be another way to travel? Conditions: Muggy The Thang 5 Merkins oyo 10 SSH IC x5 Run to Baseball Field for Med Ball Relay …
BATTLE, the AO designed to be a little different, turned 5 last week. We celebrated as Battle Pax should – with a workout that was outwardly competitive and on the edge of being considered physically inadvisable. We got the blessing of the F3 powers-that-be 5 years ago to do something slightly against the credo of …
Legion is a challenging place of great suffering and darkness. YHC never has a bad time there though somehow. This workout was a doozy. One dude nearly lost his teeth (an F3 first?). Here’s what we did: Conditions: 49 degrees and perfect The Thang Run from COT to the Target lot Halfway point: 10 ssh, …
Great to be at Thunder this morning with some awesome Pax, though YHC was told that numbers were low for the day, hmm. Anyway, in the spirit of spring football practices, YHC put the Pax through some traditional spring conditioning work. Not much was thought needed, just good ol’ memories from a washed-up walk-on. Conditions: …
This one was felt for days afterward. Here’s what happened – Conditions: 49 degrees and dry The Thang Hawg: Grab Paver Bricks and run to The Circle of Death 25 SSH IC 25 Sit-ups oyo Run to Battle Loop 10 Pull-ups 40 Squats 20 hip raises R/L 20 Sit-ups Run Battle Loop with Bricks Repeat …
If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did: Conditions: 52 and perfect The Thang Run to …
Despite the usual grumblings, 9 men (was almost 10) saw this morning’s conditions as a great opportunity to get up before dawn and get in a little exercise. We found ways to get in some respectable work and stay relatively dry all things considered. A dueling Q was on tap between YHC and brother Chaser. …
On Saturday, 7 willing and somewhat sick souls showed up to a high school, to run to an elementary school to workout, and run back. Sounds wild. It was. Here’s what we did: Conditions: 49 degrees and not raining The Thang Splinter Q Hard Run to Brockman Elementary (1.2mi) 3 or 4 Stops (can’t remember) …
The Cross workout forces a man to put himself through some suffering – however, the sequence of that suffering is up to him. As Beads put it, “Thank you, Splinter. For giving us the illusion of having some control over this.” All 15 men got in some great work. Here’s what we did — Conditions: …
Always a good thing to be back at The Mothership. Here’s what we did, it was sufficiently terrible: Conditions: Nice Cool Morning The Thang Go get Blocks COP Merkins 10 IC Mtn Climbers 20 IC Squats 10 IC SSH 20 IC Partner Up Block Dora 1 partner carry blocks around lot loop 1 partner reps …
Really great for YHC to able to Q at Hammer this morning. Sweat equity was built up by all. Great numbers this morning. Here’s what we did — Conditions: warm, humid, still hot The Thang COP 10-5 Squat/Merkin Countdown Grab Bricks and blocks Put Blocks down at Briarfield / SF Run with Bricks to Oak …
Always a privilege to lead at Thunder. We did this for 45 minutes: Conditions: Perfect The Thang Grab the Shovel Flag and plant it in the field COP : SSH 10 IC, 5 merkins, 5 squats oyo x3 Circuit 1: 10 Lateral Step-ups R/L, 20 Decline Merkins, Run to the field – do 10 Broad …
Every region of F3 should have at least one AO that is devoted to pushing the standards of work and fitness for the men in its area. That was the thinking behind the creation of Battle in Columbia, which we had taken from the Young Guns workout in Charlotte. Cryptonite strives to be the most …
Not much time for expounding today, but here’s what we did – it was tough and effective, and the Pax did a great job working through it. In the opinion of YHC, this workout is a great “go-to” and a good one to repeat occasionally. Believe it or not, we covered almost 2.3 miles in …
The last Battle Workout of 2017 presented plenty of challenge. Freezing temperatures and relentless punishment from the Q’s made this one Battle-worthy. BillyBob brought ridiculous amounts of chest work and YHC took us on a little trip to the mall. Conditions: 27 degrees at the start, definitely warmer by 8am The Thang *Warning* Everything with …
This one might be a keeper. Another tough and rewarding morning at Hammer. Here’s what happened: Conditions: 37, dry Warmup: 10-5 Countdown of Merkins and Imperial Walkers Run to Station 1 at playground: 3 Wide Arm Pull-ups, 3 Underhand Pull-ups, 3 Overhand Close Grip Pull-ups x3 Run to Station 2 at Basketball Court: 20 …
11 posted at Hammer today and battled some hills, burpees, merkins, squats, pull-ups, and numerous ab exercises. The suck factor was elevated immediately in this one – since we made use of the fact that Satchel Ford Elementary sits on top of a nice ridge that drops off on both sides. Fun. Conditions: 62 and …
Here’s what happened. It was not easy. Conditions: 48 degrees, foggy The Thang Tote various 25 to 35 lb dumbbells to the football field Okra COP: 20 SSH IC, 10 Merkins IC, 10 Squats IC *Basketball Conditioning Test: 1 rep = 30yd Sprint For time, complete reps AFAP with 10 seconds of rest between: 1-3-5-7-9-9-7-5-3-1 …
7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did… Conditions: Dry 47 degrees, really nice The Thang Run to get bricks, circle them up, and take back off again …
YHC asks for your forgiveness in the use of the word “I” in the following: The alarm clock I set and wake up to happens because I get to workout with great men who push me to do my best – who I know will be there wondering where I am if I don’t show …
It was a memorable morning at Legion, comments in the Moleskin. Conditions: perfect The Thang Run to CrabDaddy’s house to get Cinder Blocks, 2 blocks for each man Proceed to Corner 1 Farmer’s Carry the length of the park Corner 2: 10 SSH IC, 10 Block Squat Thrusters oyo, 20 Block Shrugs oyo (shoulders and …
It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s …