44 pax converged at Dreher on Saturday, most knowing Dredd would Q but few knowing what that meant. The Thang: I’m not going to begin to try to re-create the workout on paper, and I’m relatively certain Dredd couldn’t either. After the 1-minute warning, where 44 guys were standing and stretching and chatting in the …
The August dawn broke over 28 faithful Columbia men as Termite began his virgin Q. He apparently believes the bricks at — ummm — the Brickpile don’t get enough attention. His first instruction was “grab two bricks and follow me.” Most of the exercises below were done with bricks in hand. Conditions: 72 degrees and …
Nine men joined for the inaugural kettle bell workout at #Brickpile following our introduction to the bells last week by Swinger and Robber. The 3×3 interval workout proved to be brutal. Some of the pax were heard naming our Wednesday workout #Ironyard at the Brickpile. Similar to the bricks and blocks, the bells took no …
34 pax assembled at The Brickpile as Heartbreaker took his turn at Q. His theme: show up and deliver. And he did. The Thang: Warm-up jog to lower field. Don’t trip over #BaggerVance. COP: SSH X 25 Merkins X 15 LBC X 20 Up / Downs X 12 Freddie Mercury X 15 Boat / Canoe …
Roscoe got up on the wrong side of the bed Monday morning and took out his frustrations on the 11 pax who met him at Dreher High School. Nothing fancy — just a downPAINment to start the week off right. The Thang: Student Parking Lot: SSH x20 Jump Squats x10 Merkins x15 Jump Squats x10 …
40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of what’s to come, including burpees on the #GrassyKnoll and sprints up #HeartbreakRidge. Conditions: 76 degrees, …
A small and faithful group of 10 met in the gloom of DHS, sore from Tuesday’s kettle bell swing-a-thon and needing to work out the kinks. Conditions: 78 and partly cloudy The Thang: Logo’s Loop with Pain Stations Stop #1: Merkins x10 Squats x15 Sit ups x20 [Repeato – AMRAP in 5 minutes] Stop #2: …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle …
#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAYRead More »
42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many. Conditions: 74 degrees, dense fog The Thang: 20 KB swings 20 swings, SSX x20 Set #1: 25 swings, Merkins …
It’s not know whether or not Windmill’s secretary (who is also a personal trainer) aided in the design of his workout this morning, but calls for her dismissal were heard early and often as he took the 40 assembled pax on a leg- and back-focused jaunt through the Dreher High School gloom. Conditions: 75 and …