As the Shriners and marching bands and six-year-old beauty queens all dressed in sequins and green arrived in our AO, 22 faithful F3ers converged on the South Carolina State House for a little field trip. Logo took the helm and led the pax on a weaving jaunt around the grounds and straight up Main Street, …
18 proud showed up on a rainy morning to hear the motivating shouts of Major BS, who had just come from running a half marathon on Saturday. The chatter was kept to a minimum. Initial thoughts were that it was do to the fact that Mission was AWOL but reality quickly set in…..Major BS had …
26 faithful gathered in the gloom as Beano led a no-frills, slow and steady upper body beat down. Arms were noodles at the end. Conditions: 33 Degrees, clear The Thang: Lap around Dreher HS to warm up Circle of Pain 30x side straddle hops 20x(four count) Merkins 40x Flutter kicks 15x(four count) Wide arm Merkins …
23 pax met this morning for a Tajh-led beatdown. For whatever reason, there was lots of chatter about movies this morning. 2 additional pax ran the Columbia Half Marathon and get attendance credit! Logo loop with Red dots x 10 per dot Murkins x 50 LBC x 50 COP with red bricks Side Straddle Hop …
As dawn was breaking over DHS, 24 pax went straight to the Brickpile to choose the perfect pair (of bricks) in prep for Roscoe’s pain fest. Ladders and strings: embrace the suck. Conditions: 35 degrees and clear The Thang: Get two bricks, run from back parking lot to Adger/Devereaux corner. Pain Station: Merkins x15 Continue …
28 faithful assembled at DHS for a Tuesday morning downPAINment, expecting heavy running since Logo had the Q. The ensuing block party was not what the pax anticipated. Conditions: 41 degrees, overcast The Thang: Warm-up lap around school and head to upper field COP SSH x 25 Merkins x 12 Old school sit-ups x 25 …
The shovel flag was staked in the DHS schoolyard and 27 souls gathered in the gloom for Mission’s return Q. I’m sure the spirited pax and close-to-freezing temps reminded him of the Hawaiian island he just left. Conditions: 35 degrees, overcast, breezy The Thang: Jog to Upper Field – COP: SSH x20 LAC x20 Forward …
DHS was declared a “rain-free zone” and 27 faithful rallied around the shovel flag at 0545. Chaser — despite the late night, last minute tapping as Q — delivered an innovative and solid workout. On his birthday. Happy Birthday, sir! Conditions: 45 degrees, crystal clear The Thang: Logo’s Loop with Pain Stations: Daly: Merkins x10 …
When did the Southeast become Seattle? After dodging poor weather for months, an even flow of rain has fallen during our grunge twice in a row. The 21 mentally-questionable pax this morning didn’t care and entered the black for a Tajh-led Logo’s Loop with all apologies and teen spirit. Jeremy thought we needed lithium, but …
A flood of Biblical proportions? Maybe not, but you’d have a hard time convincing that to the 14 pax who gathered at DHS on Saturday. Chaser was prepared for his virgin Q and did not disappoint, but in the end we were soaked to the bone by a heavy rain that did not let up. …
A massive crowd of 36 assembled under a star-filled sky at Dreher High School. The shovel flag was planted, Tajh took the Q and led the pax on a brick-filled jaunt through the gloom, pausing only to give Major BS an opportunity to be a wanker. #ironsharpensiron Conditions: 37 degrees and clear The Thang: Warmup …
28 faithful posted for some early morning hill work. Jacobs Ladder on the long hill – leave no man behind. Conditions: 40 degrees, partly cloudy The Thang: Logo’s Loop with pain stations: DHS To Adger, LBC x20, plank w/ arm raises Run to bottom of Tomaka: Jacobs Ladder x7 (when done, planks, flutters, and Merkins …
21 faithful gathered in the gloom, trying to beat the eminent winter storm. Beano took the helm and led the pax on a rapid fire, no nonsense beatdown. No 10-counts pauses today, men, just a Saturday downPAINment. Conditions: 39 degrees, overcast, light rain The Thang: Lap around school to High Field COP: SSH x30 Merkins x15 Flutters …
Logo’s Qs typically involve lots of running, but today he apparently decided Cupid needed a little more upper body strength to draw back his bow. Conditions: 42 degrees and clear The Thang: Lap around school to High Field COP SSH x 25 Flutter kicks x 25 Merkins x15 Hello Dolly x 15 Diamond merkins x …
28 of Columbia’s finest assembled in the soggy bottom gloom at DHS. The shovel flag was proudly staked, marking this ground as F3 conquered territory. Heartbreaker led the pax on the morning’s downPAINment. Conditions: 55 degrees, soggy fields, light rain The Thang: SSH x30 LBC x25 Merkins x15 Dolly x25 Wide Merkins x15 Rosalita x25 …
28 met the Columbia dawn with cries of “FEBA” and grumbled curses at Sled for ever inviting Beano into the fold in the first place. A slowed down cadence, focus on form, and little rest in between prolonged the downPAINment. Conditions: 38 degrees, clear, but damp. The Thang: Lap around Dreher HS to warm up …
Tajh took the Q and led 24 faithful on a Countdown to pain. We weren’t sure what we were counting down to until… Conditions: 46 degrees, partly cloudy The Thang: Logo’s Lap – Backward with Pain Stations Merkins x20 LBC x20 Merkins x20 LBC x20 Brickpile – get block and bricks Block Curls x20 Overhead …
4 pax met around the VSF in the (literal) Moultrie Middle School gloom for an “unofficial” downPAINment in Mt. Pleasant, SC. Conditions: 42 degrees, clear, ground fog The Thang: COP: SSH x20 IW x20 LBC x20 Merkins x15 Squats x20 Freddie x20 Widearm Merkins x15 Butt Kicks x20 High knees x20 CDD x15 Field Work: …
The shovel flag was proudly planted and 23 pax descended onto the frozen tundra of Dreher High School to ponder the question “Does the cold numb the pain, or does the pain numb the cold?” Sway was prepared with two workouts and gave Padre a chance to play Obama: The Red Pill or The Blue …
23 pax survived the “storm of the century” to post in the Columbia gloom on Thursday and were greeted with brilliantly clear skies and a stiff and chilly headwind. Logo took the lead and led the group on a punishing run before Mule made his debut at QIC with a solid agenda. Conditions: 44 degrees, …
But we in it shall be remembered- We few, we happy few, we band of brothers; For he today that sheds his blood with me Shall be my brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold …
29 curious faithful gathered at the shovel flag, interested to find out what “something new” Tajh had in store. He delivered as promised with a red brick death march across the campus and back again. Conditions: 49 degrees, clear, brisk breeze The Thang: Warmup jaunt around the fields COP: 8-count Body Builders x5 High Knees …
24 pax posted in the crisp Columbia gloom for a fast-paced back-to-basics strength workout. Following the beat down delivered by Dredd and OBT on Saturday, there was very little chatter. Dredd is a difficult act to follow. Conditions: 40 degrees and crystal clear The Thang: COP: SSH x32 IW x20 Merkins x10 LBC x15 High …
Tajh took the lead in the Columbia gloom this morning as 24 gathered at the shovel flag. He focused on doing each rep with good form and a slower cadence for a bigger range of motion. Conditions: 62 degrees, overcast, light rain overnight The Thang: Warmup lap around school to upper field. COP: Diamond Merkins …
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Roscoe asked for the lead this morning in Columbia and led the 24 pax on a now familiar and crowd pleasing trek to climb Jacob’s Ladder. The pax created some excitement with the heavier-than-normal local traffic flow. Whose road is it, anyway? Conditions: 66 degrees and partly cloudy The Thang: Logo’s Loop – Modified: DHS/Daly/Devereaux/Adger/DHS …
Attendance records were shattered in Columbia today with 27 faithful posting at Dreher High School. 3 FNGs added to the excitement. Sway began with an appropriate word from Hebrews and proceeded to lead the pax through a plyometric fat burn. Conditions: Clear, 60 degrees The Thang: Run to upper field, COP: George Rogers x20 Jump …
19 pax posted and the shovel flag was staked in the warming earth at Dreher High School in preparation for a Logo-led pain session. We all expected running – I mean, when you’re 9 feet tall with a 6-yard stride, running is your wheelhouse. While Logo did not disappoint with his sprint ladders, the trips …
A baker’s dozen gathered ’round the shovel flag for some midweek pain. Asking for volunteers and hearing none, Sway took the lead to seek out and explore new ground. Conditions: 44 degrees, overcast, breezy The Thang: COP: SSH x25 IW x15 LBC x15 Merkins x10 Logo’s Loop (modified): DHS/Daly/Devereaux/Adger/Millwood/DHS – 15 merkins at turns, stop …
22 veteran faithful gathered around the shovel flag and entered the frigid Columbia gloom for a bricks and blocks pain session. Dredd is coming, and we must be prepared. Conditions: Clear and cold. 33 degrees with no wind. The Thang: Warmup lap around DHS, then jog to upper field (lower field closed for fertilizing). COP: …
14 faithful posted in the balmy Columbia gloom to celebrate the arrival of 2013, reflect on where we’ve been, and chart a course for the upcoming months. It wasn’t all fun and games as Sway put the pax through a downPAINment session in preparation for college football all day. Is there a team from North …
Ducks, frogs, fish, and alligators are better equipped to handle the swampy muck that was the Columbia AO this morning. Heavy overnight rains left nary a dry spot anywhere on the Dreher High School campus, and standing water on the fields forced the 11 faithful brave enough to post to find concrete and asphalt to avoid swimming. …
In 22 workouts thus far in Columbia, none of the fledgling F3-ers have spilled merlot, and that’s an interesting fact. What does it mean? The 11 pax assembled this morning in the frigid Dreher High School gloom nearly found out. The Thang: Lap around school COP: SSH x25 Mummy kicks x15 Merkins x10 Imperial Walker …
13 Faithful at Dreher High School were treated to a workout that had a completely opposite feel of recent sessions — that’s the benefit of a different QIC!! Tahj started us off with a quintet of burbees and then straight into sprints. By the time 45 minutes had passed, we were gassed, but after the …
19 pax gathered in the frigid pre-dawn gloom at Dreher High School for a strength session that resembled a construction site. Using scaffolds, blocks, and sledge hammers, Sway led those assembled on a beatdown that smoked the QIC. We’ll be feeling this one tomorrow. And maybe still on Monday. The Thang: COP: SSH x25 IW …
6, then 7, no! 8! and now 9! gathered at the shovel flag as snooze buttons were in frequent use in Columbia this morning. Mission took over and led a brisk and painful session with much less extraneous excitement than on Tuesday. The Thang: Two laps around the school. COP: High Knees x20 Little Arm …
Heartbreaker took the Q and led the 10 faithful who posted on a bit of a MackBrowner in the early morning Columbia gloom. The Thang: Warmup jog around school with hard finish COP: SSH x30 Merkins x 15 LBC x15 High knees x20 Hit the Ground x10 Diamond Merkins x10 Jog to sideline: Lunge walk …
17 pax entered the DHS gloom as Sway led the faithful on a super-hero inspired workout (a work still in progress). The Thang: Warmup lap around school COP: SSH x30 Merkins x10 LBC x15 LAC x15 each way High Knees x20 Butt Kicks x20 George Rogers x42 Imperial Walkers x25 Silver Surfer Jump Lunges x15 …
Six Faithful gathered in the soggy swampland of the Dreher High School Proving Grounds and braved the wind and cold as Roscoe put us through the paces of a solid mid-week workout. Apparently, he’d dialed up a killer, but with the small turnout he decided to save that one for Saturday. The pax are waiting with …
Hate is a corrosive thing. It seeps into your subconscious and contaminates all that is good. You can either let the hate consume you, or you can embrace the thing you hate until it’s no longer an issue. The 11 pax who posted in Columbia this morning helped QIC Sway and his swirling snakes start down his …
16 faithful gathered at the shovel flag in the early morning Dreher High School gloom to mourn the first Saturday without college football. Despite what our brothers north of the Carolina border might believe, hoops cannot fill the void. We took out our frustrations on the Dreher proving grounds. The Thang: Warmup lap around school …
The shovel flag was struck into rocky ground as 6 pax convened at DHS on a breezy Thursday morning to shake off the effects of Tuesday’s block-o-rama. Hoping for a lighter workout, they were disappointed to learn a new word: Tabata. The Thang: Warmup Jog lap around school Cop: SSH x27 Little Arm Circles forward …
13 curious pax entered the DHS gloom to find out why exactly Sway wanted each to bring $2.00. Here’s a hint: it wasn’t to pay the paperboy. By the end, there were few laughs and little chatter as a fat-burning cardio downpainment was made in Columbia. No one was cheated, including the QIC who nearly …
The Columbia gloom was a little more populated this morning when the shovel flag was staked. In addition to the 19 pax who posted (including 2 FNGs) a bevy of high schoolers and their parents arrived early to take the SAT. Before the doors opened, our pax drew a large audience, particularly during the Hollywood …
Three faithful pax endured the sub-freezing Columbia morning at DHS for an “unofficial” strength and resistance workout under the stars, and a new name was given to an old exercise. The Thang (all in cadence except timed events): Modified Insanity Warmup Sequence: Jog in place x :60 SSH x30 Wide Knee Lifts x20 123 George …
A core group of 7 pax convened at DHS in the early morning Columbia mist to shake off the holiday and the after effects of a big-time college football weekend. QIC Tahj for some reason was not in a giving mood and decided to take it out on the majority-Gamecock group. Perhaps that had something …
A Pax of eight arose to greet the crisp and glorious Columbia dawn for a cardio burn off of the turkey and dressing. No gloom today, men, when the shovel flag was planted at Dreher High School. Not a cloud in the sky as the sun came up to brighten the field of pain, and …
The shovel flag was planted at 5:45 and 10 pax began the fat-melt in the crisp Columbia morning at Dreher High School. QIC Roscoe showed no mercy with quick cadence and no rest for the weary. The Thang: Warmup jog around the school COP: SSH x 30, LBC x 20, Merkins x 20, Rosalita …