Conditions: Brisk 50o & clear skies. 21 posted in support of Pothole and each other in the crisp gloom. As always, in order to provide prime entertainment for the local running groups, Pothole digs into the Lexicon and selects many off-the-wall activities for a humorous, feel-good, circuit. Following his usual routine, in a surprise moment, …
Conditions: Nice and cool 11 pax showed up in the gloom for a 420 workout that should have been Q’d by Weed. Instead, we knocked out a couple of quick miles, lots of abs and a few yards of bear crawling to keep up the facade of an actual f3 workout. Since Mayhem was the …
Conditions – 67, little muggy Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular) Mosey to Fair/Chesnut – 50 wojo squats IC Mosey to Lyttleton/Chesnut – 25 BBS Mosey to Pine St …
On short notice that he was leading, the Q combined several old routines to come up with something he thought would do the trick. Escalator starting with burpees was not generally appreciated but little mumble chatter at this point. The Dora reared her ugly head as she normally does when Neon has the Q. To …
Conditions: A Balmy 61 Degrees Disclaimer: I’m not a Pro. Modify Accordingly Intro: Good Morning, I’m Whaler, Not a Pro, Let’s head to Rectory & Lyttleton to Warm-up Warm up at Lyttleton / Rectory Warm-up: SSH / TTT / BAC (F & B) – 25 each Run to Lyttleton & Chestnut 25 Freddie Mercurys Gather …
Location: Rectory Square I would say I am disappointed in the turn out this morning, but I know many of our brothers were running the Clinic Classic. Snooki decided to support both by wearing his t-shirt from a previous Clinic Classic to this morning’s beatdown. Much respect those brothers who ran in the race to …
Title Let’s Hear it for the Boys Date 4/25/2019 Conditions 63 degrees and pleasant QIC Wojo PAX 23 – Cornwallis, Schrute, Timber, Bolt (Respect), Ant Man, Big Load, May Plant (Respect), Harper Valley, Ratched, Tree Bark, Dufresne (Respect), Weed, Abacus, Sacajawea (Respect), Crackhead (Respect), Mayhem (Respect), Tweetsie, Flight Risk, Whaler (Respect), Skidder, Neon (Respect), States …
Disclaimer Warm-up SSH x 25 IC TTT x 25 IC LBAC’s x 25 IC forward & reverse Squats x 25 IC Merkins x 50 OYO The Thang PAX moseys to tennis courts for Blackjack….with a twist PAX lines up down one side of tennis courts. 20 merkins on near side, 1 American Hammer on far …
Title Thunderdome Date 4/16/2019 Conditions 45 Degrees and Clear QIC Cornwallis PAX 15 – Abby Wambach, Gameplan, Sacajawea, Neon, Whaler, Flight Risk, Sully, Treebark, Stats, Magellan, Wojo, Mayplant, Pothole, Weed, Cornwallis Disclaimer Standard disclaimer with addition of Q giving a brief talk about modifying. Intro F3 Camden was officially launched on January 14th, 2017. YHC …
Title The Gym with No Lights Date 4/9/2019 Conditions Dry and inside due to a faulty weather forecast QIC Wojo PAX 17 – Schrute, Timber, Crackhead (Respect), Cornwallis, Bolt (Respect), Mayhem (Respect), May Plant (Respect), Abby Wambach (Respect), Hope Solo, Skipper, Neon (Respect), Big Load, Sacajawea (Respect), Tweetsie, Tree Bark, Flight Risk and Wojo. Intro …
Weather: 47 degrees and clear Intro: It’s great to be back as Q of F3 Camden. After a break from action with back issue, YHC thanked the brothers that led the Training Wheels workouts, Schrute, Cornwallis, and Big Load to name a few. Those workouts were timed perfectly for me as an avenue to get …
Conditions: Pouring Rain and 36° Intro: YHC had no desire to show up this morning and I cannot pass judgment on those who may have fartsacked. It was miserable and I prayed that the parking lot would be desolate. Also, it is important to note that I slept through alarm 1 of 2 and almost …
Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 16 IC SSH x 32 IC LBAC x 16 IC then reverse ATM’s x 16 IC (8 shoulder taps, 4 tempo, 4 regular) 4 corners – March Madness Style Mosey to Fair/Chesnut – 64 wojo squats Mosey to Lyttleton/Chesnut – 32 BBS Mosey to Rectory/Lyttleton – …
“if I could be like that” is a song by 3 Doors Down. The song was part of the pothole playlist this morning. Today we danced with angels. During the work out each member of the PAX called out the name or names of a love one that departed this earth to live in the …
Title Union Street Togetherness Date 3/7/2019 Conditions 32 degrees QIC Wojo PAX 19 – Hope Solo, Bolt (Respect), Sully, Harper Valley, Neon (Respect), Schrute, Big Load, May Plant (Respect), Cutter, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Hero, Dufresne (Respect), Flight Risk, Tweetsie, Cornwallis, Skipper, Stats (Respect) and Wojo. Intro Good morning. Disclaimer Not a professional. …
· Mosey to corner of Rectory Square and Lyttleton o Tunnel (10) o Side straddle hops in cadence (34) o Baby arm circles forwards and reverse in cadence (34) o Overhead presses in cadence to (34) · Mosey to Synagogue o Squats (34) o Lunges (34) · Mosey to Grace Episcopal Church o Merkins (34) …
Warmup 10 big boy sit ups 20 box cutters in cadence 30 scissor kick L/R in cadence 40 ab crunches left/right 20 each leg 50 crunches Blocks -10 man makers Blocks – 20 jumps over blocks Blocks – 30 overhead presses on knees Blocks – 40 curls on knees Blocks – 50 bench presses Bear …
Location: Rectory Square The Pax (14): The video on my phone decided to crap out and not take any audio past the point of 14 PAX and Stats(Respect) & Tree Bark being the first two named. I have a nice 1 minute video of the palm of my hand with no sound though. I don’t …
Warm-up (at Lyttleton & Rectory) Side straddle hop (IC) Through the tunnel (IC) Windmills (IC) Mosey to Lyttleton & Chesnut Merkins (IC) Copperhead squats (IC) 25 Mountain climbers Mosey to Fair & Chesnut 5 4x4s 20 Lt. Dans [squat + 2 single leg lunges] Mosey to Fair & Union Bear crawl across street, 50 sit-ups, …
Conditions: Seattle Intro: YHC assured the PAX that due to conditions he would do his best to keep them off the ground. Disclaimer: Q is not a professional. Modify as needed. Warm Up: SSH x 25 IC TTH x 25 IC LBAC’s x 25 IC forward & reverse Merkins x 50 OYO PAX retrieves blocks …
Conditions: Misty 43 Intro: YHC had a plan to emulate prior year’s Q’s by taking a close look at the Man in the Mirror. This morning, 22 PAX showed up for a workout that went by way too fast. This veteran Q thought he had a perfect plan with perfect timing, but instead of getting …
Conditions: 31 degrees Tired of all the running comments in the past, I decided to mix it up a little. This was just a basic workout of blocks, mercans, a little bit of bear crawling, and few doughnuts. Welcome and Disclaimer Golden Rule Do unto others as you would have them do unto you Platinum …
Workout: Mossy to Lyttleton / Rectory Warm-up: SSH 16 / TTT 16 / BAC, F & B, 16 each Indian Run to Lyttleton & Chestnut 16 Squats Indian Run to Lyttleton & Pine Split into teams of 2 Total of 210. BBSU & Merkins Indian Run to Lyttleton & Pine Gather in Circle with Blocks …
Weather: 46 and Cool The Q scoured the internet for motivation for today’s workout finding only the minute and extremely odd event of Flava Flav and Elton John starring in a commercial during Super Bowl 46. This sparked a funky rendition of HV’s “Bam” exercise, where a member of the PAX would call out “Yeeeeaa …
Weather: 31 and cold With many of the PAX in the mountains skiing with the Methodist youth group, only a few souls braved the chilly morning. Half way though the workout, the Q invoked the movie Groundhog Day and started the whole workout over. Warm Up SSH x 25 IC Merkins x 15 OYO LBAC …
Warm up with SSH (IC) x 20, woodchoppers (IC) x 15, Imperial Walkers (IC) x 20 arm circles (15 each direction) and cross leg stretches Get bricks and mosey to Fair/Chesnut. Bent-over flys (40) and curls (40). Hallelujah Mosey to Fair/Union with bricks. American hammer and . Drop bricks then run Greene/Fair. Plank Sequence. Run …
Conditions: 30F, crisp Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular) 4 corners Copperhead lunges/run to Fair/Chesnut – 25 squats, 25 Flutter kicks Backwards run/run to Lyttleton/Chesnut – 20 merkins, 20 …
Conditions Slight Drizzle and 36 degrees QIC Cornwallis PAX 22 – Timber (1/14/17), Pot Hole (2/4/17), Bolt (4/22/17), Abby Wambach (1/14/17), Wojo (1/14/17), Stats (2/14/17), Big Load (1/14/17), Harper Valley (1/14/17), Neon (1/14/17), Mayplant(8/17) , Dufresne (1/14/17), Schrute (1/28/17), Weed (2/28/17), Abacus (2/14/17), Sacajawea (1/28/17), Mayhem (2/18/17), Flight Risk (4/3/17), Skipper (6/17), Tweetsie (7-15), Gameplan(7-18), …
Conditions 32 degrees QIC Wojo PAX 11 – Harper Valley, Cornwallis, Gameplan, Kiffin, Stats (Respect), Sacajawea (Respect), Crackhead (Respect), Tweetsie, Bolt (Respect), Neon (Respect) & Wojo Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO Burpees X 4 OYO SSH X 10 IC TTT X 10 IC …
Tell Them How You Feel with 3 Little Words….Rinse and Repeat.Read More »
Ecclesiastes 4 : 12 And if one can overpower him who is alone, two can resist him, a cord of three strands is not quickly torn apart Things important that are in 3’s: 1-F3 – I’m proud of a lot of things, one of the things I am most proud of is being a part of this …
Conditions: 56* 98% humidity Disclaimer: Not a professional, modify as needed Warmup: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward then reverse Merkins x 50 OYO The Thang: 500 Merkin Challenge Pax moseys to Fair/Chesnut Merkins x 25 OYO LBC’s until pax finishes merkins Flutter Kicks x 20 IC Merkins …
Conditions: Cool 17 pax showed up in the gloom for a short run with some hills mixed in Warmup Side Straddle Hop x 15 IC Through the Tunnel x 15 IC Little Baby Arm Circles x 15 IC Mercans x 15 OYO Big Boy Sit-ups x 15 OYO The Thang Chesnut Street Hill Jog down …
Title Family Day Gift Exchange Date 12/22/2018 Conditions 37 degrees and mild QIC Timber PAX Skipper, Big Load, Shaft, Nameyourownpricetool, Neon, Tetanus, Spurs Up, Stats, Mayplant, Ratched, Harper Valley, Allaround, Snooki, Starburst, Sacajawea, Mayhem, Crackhead, Flight Risk, Tommy Boy, Jitterbug, Sully, Abacus, Timber Intro It was a beautiful morning for a family day workout. Q …
Weather: 34 and clear The Q brought out the 12 days of Christmas for the PAX although this version was different than the one from last year. The routine also included a tour of Camden churches although the Q forgot the Lutheran Church. Lot of mumble chatter about the amount of running. Even so, the …
Conditions: Cool 15 pax showed up in the gloom for a mix of hills, mercans, big boy sit-ups and core. A nice way to start the weekend of gluttony! 1 Thessalonians 5:v16-18 Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus. Appetizer Side Straddle Hop …
Warm up with SSH (IC) x 25 Woodchoppers (IC) x 20 Imperial Walkers (IC) x 20 BBSU x 10 Get bricks and mosey to Fair/Chesnut. High/Low plank moves. Mosey to Fair/Union with bricks. Drop bricks then run Union, Mill, Greene, Fair back to Union. Up and down Union Street “hill”- halelujah run down to 25 …
Conditions: 42 Degrees with light to moderate rain Intro: Considering there was no chance of avoiding a cold rainy morning in the gloom, YHC decided to recycle a surfing inspired workout from a year ago. Surfing is a longtime hobby and F3’s help with fitness has greatly increased joy in the water. Q wore wetsuit …
Once again, it feels much colder than the thermometer says it is. In fabulous Jane Fonda flair, I reached into the Pot Hole archives to find a respectful rinse & repeat rhumba. And yes Flight Risk, it’s all by the book (exicon). Conditions: 45 degrees, overcast, foggy, slight mist. Disclaimer Warmarama Chinook – 20 IC …
After some beat-downs from Schrute and Wojo, the QIC decided we needed a fun little break to celebrate with our family by playing an old fashioned game of Kickball….F3 Style. 21 total went off campus to meet at the fields behind the Camden High School Wellness Center. (I guess I should have been a little …
Title Post-Halloween workout Date 11/1/2018 Conditions 59 degrees and pleasant QIC Wojo PAX 23 – Abby Wambach (Respect), Hope Solo, Kiffin, Pothole, Stats (Respect), Bolt (Respect), Cornwallis, Neon (Respect), Skipper, Ponzi, Timber, Weed, Mayhem (Respect), May Plant (Respect), Sacagawea (Respect), Tweetsie, Flight Risk, Snookie, Tree Bark, Whaler (Respect), Schrute, Dufresne (Respect) & Wojo Intro Good …
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
Weather: 56 and nice With a mild hangover and aching bones, Neon began the workout to celebrate his 50th birthday. With little preparation, the Q stumbled his way through the workout including a good bit of running that had the PAX mumbling. SSH x 50 IC Merkins x 25 OYO LBAC x 25 IC LBAC …
Disclaimer: given Warm-up: SSHx20 TTTx20 LBACx20 both ways Thang: Indian Run to Fair/Union PartnerUp: P1 perform workout P2 run to midpoint on Union 5 burpees 100 BBSU 200 Merkins 300 Squats Mosey to Fair/Green 20 Merkins 20 LBC Mosey to Lyttleton/ Pine: R&R Mosey to Lyttleton/ Recotory: R&R Grag block and circle up 15 KB, …
Conditions: 72 degrees and Humid Intro: YHC pulled into the park at 5:20 and was pleasantly surprised to see Skidder ready to go after a long layoff with severe tennis elbow. Welcome back my friend! Mayhem showed up next after a 24 hr. layoff and the rest of the Pax appeared from the gloom around …
Conditions: 97% Humidity Total of 10 pax showed up for a mix of running, core work and block work (with an emphasis on kettlebells). Warm Up Stretching – total of 1 minute, if that (warm ups are overrated) The Thang Circuit Run Run from Rectory Square to Greene Street – 20 BBS, 25 Flutterkicks Run …
Conditions 65 Degrees and Mild QIC Whaler PAX 23 – Gameplan (Happy Birthday), May Plant (Respect), Skipper, Bid Load, Gyro, Bolt, Ratched, Schrute, Stats (Respect), Wojo, Flight Risk, Tree Bark, Weed, Neon, Hope Solo, Cornwallis, Snookie, Dufresne (Respect), Mayhem (Respect), Sacagawea (Respect), Kiffin, Crackhead (Respect) & Whaler (Respect). Intro Good Morning! Disclaimer Not a professional. …
Date 9/18/2018 Conditions 71 degrees and muggy QIC Wojo PAX 22 – Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo. Intro Good morning. Disclaimer Not a …
Conditions: 75º 94% humidity Disclaimer: I am not a professional. Please modify as needed! Warmup: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward then reverse Floyd Mayweathers x 25 IC Pax moseys to Fair/Chesnut & partners up for the Burpee Mile Partner 1 does 20 merkins while partner 2 does …
Date 9/8/2018 Conditions 71 degrees and muggy QIC Wojo PAX 11- Snookie, Big Load, Neon, Harper Valley, Tree Bark, Abacus, Sacajawea (Respect), Dufresne (Respect), Weed, Timber, Hero and Wojo. Intro Good Morning! Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 15 IC TTT X 10 IC …
21 PAX showed up on this Muggy September Morn and unlike the Neil Diamond song, there was no dancing to be found, with the exception of Ratched who found himself dancing with a swarm of Ants. Ants 1: Ratched 0. The plan this glorious morning was to try and workout a little of everything in …
Conditions: 75 degrees in the weight room w/ air conditioning and 0 humidity Warm Up Hurdles: Straight over w/ rt. Leg, Straight over w/ lt. leg, over & under, rt. Leg hops, lt. leg hops, rt. Leg & lt. leg hops Abs: 10 BB sit ups, 10 crunches, 10 zeroes, 10 American Hammers Jump Rope: …
We last did the Battle of Pine Street Hill in April, following the Cup and Easter. What better way to see how we’ve improved on this benchmark workout than to do a rinse and repeat. Major difference: It was 50 degrees and no humidity back then. This morning—lots of humidity and 75 degrees according to …
Conditions Humid 71 degrees QIC Timber PAX Big Load, Neon, Bolt, Stats, Wojo, Schrute, DuFresne, Snooki, Crackhead, Harper Valley, Abby Wambach, Kiffin, Mayplant, Gameplan, Abacus, Sacajawea, Mayhem, Tweetsie, Skipper, Weed, Timber Intro We’re here to get better and work on form over speed today Disclaimer given Warm Up Exercise Reps IC or OYO SSH X …
Mosey around tennis court to light pole SSH x 25-IC Woodchoppers x 25-IC Imperial Walkers x 25 IC Divide into 2 groups (due to size of Pax)- rotate when done – 1st group (at fountain) 20 arm dips on benches and 20 decline mercans – 2nd group (in grass) 40 LBCs and 30 squats Run …
Conditions: 78, stick Disclaimer: Forgot disclaimer until half way through tennis courts Warm-up (Rectory and Fair) * Through the Tunnel x 20 IC * SSH x 20 IC * LBAC x 15 IC then reverse * Captain Thors x 10 OYO * ATM’s x 20 IC 4 corners * Lunges/sprint to Fair/Chesnut – 25 squats, …
Disclaimer Warmup: LBAC, merkins, TTT, hillbilly’s, imperial walkers, air squats, cherry pickers, finkle swings. The thang: Mosey to baseball field; 3 rounds of 10 reps each: derkins, pull ups, box jump. Bataan march to football field, rotate thru: sled drags (or push da rope if it fits you), Cusaks with CMU, Lt Dans, …
Weather: 74 and humid Warmup SSH x 25 IC LBAC x 15 IC. Reverse Merkins x 20 OYO LBC x 30 OYO Oblique Crunch 10 each leg Overhead Clap x 20 IC The Thang Four Corners with Escalator Mosey to corner of Rectory and Lyttleton – first half backward then forward Burpees x 10 Mosey …
Conditions: Humid 19 pax showed up in the gloom for a mix of hills, mercans, big boy sit-ups and core. It wasn’t overly fun or creative, but it was effective. Warm Up Side Straddle Hop x15 Through the Tunnel x15 Little Baby Arm Circles x15 The Thang Mosey Run to the Chesnut Street Hill Jog …
Conditions: 71 and Muggy Intro Dufresne decided to go boating instead of Q’ing, so here I am. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 15 IC Merkins X 10 OYO BBSUs X 10 OYO The Thang The 12 Days of Christmas 12 cones lined up approximately …
72 degrees Warmup- SSH in cadencex25 Flutter Kicks in cadence x25 Lungers OYO x 20 Count off into four groups Group 1- 15 burpees Group 2- AMRAP Squats/Lunges Group 3- AMRAP Merkins/ High Low Planks Group 4- AMRAP LBCs/ BBSU Group 1 finish burpees then all groups rotate counter clockwise. Water break Rinse and repeat …
Weather…69…humidity not to bad Warm up…Left and right to touch leg stretches….through the tunnel, side straddle hop, lbacs forward and backwards… Grab 2 brick and head to the corner of fair and rectory.. This is the beginning of the first leg of the 1.5 mile oval….the run consisted of 3 legs…each leg had 3 stops… …
Conditions: 73* 95% humidity Disclaimer: I am not a professional. Please modify as needed. There is no shame in modifying. Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC (forward & reverse) Squats x 25 IC Merkins x 25 OYO THE THANG One lap around the park doing Black Snake …
Conditions: 71 and just slightly muggy Intro: Even as I write this BB, YHC is still feeling much pain more than 24 hours after the Q. Saturdays are always tough; that extra 15 minutes can be daunting and even more so if you have the Q. YHC, did a little recon to drop off High …
Conditions 68 degrees and mild Intro YHC reminds the pax of the 5 core principles of F3: 1. Free of Charge 2. Open to all men 18+ regardless of physical condition 3. Held outdoors, rain or shine, hot or cold 4. Led by your peers who participate in the workout in a rotating fashion with …
Back Friendly Post 4th Workout Weather: 75 degrees, warm and humid Q started with several disclaimers beyond the normal “I am not a professional” that everyone does. Additional disclaimers included a bad back for the Q; therefore, not burpees, man makers, or kettle bells would be called today. Hope to be a back friendly workout. The …
Title Calling Freddie Mercurys in Cadence = Bad Idea Jeans Date 7/7/2018 Conditions 71 degrees and muggy QIC Wojo PAX 11- Big Load, Bolt (Respect), Natty (FNG – Welcome), May Plant (Respect), Abacus, Ponzi, Sacagawea (Respect), Mayhem (Respect), Neon, Hope Solo, Hero and Wojo. Intro Good morning. Disclaimer Not a professional. Modify when necessary. Warm …
Calling Freddie Mercurys in Cadence = Bad Idea JeansRead More »
On this humid, 73 degree morning before we celebrated the anniversary of our Declaration of Independence from King George III, we honored those brave men who pledged to each other their lives, their fortunes, and their sacred honor by completing 1776 reps as a group at twelve pain stations. Warm-A-Rama: Copper Head Squat x 15 (IC). Merkins x 15 (OYO). …
Location: Scott Park/Woodward Park/Sweet Gum Trail Today’s workout takes the PAX of F3 Camden on much needed Field Trip. Unlike the driver on Billy Madison no threats of me turning this bus around either. I broke two of my own rules in this workout with one exercise “Burpee Indian Run.” The Thang “Head Over” to …
Conditions: 62 degrees and humid Intro 5:30 on the dot. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 20 IC TTT X 10 IC LBACs X 10 IC Reverse LBACs X 10 IC Merkins X 10 OYO BBSU X 10 OYO The Thang DECK …
The morning started out as a slightly somber one given the news the community heard about KP Cassidy. Knowing it was graduation morning and the recent updates on KP Cassidy, the QIC said a few words about how in very trying times, F3 and the greater Camden/Lugoff community have responded with words of comfort, displays …
Conditions: 74 degrees and extremely humid Q welcomes the PAX starting at precisely 5:30 a.m. Makes mention that Wojo had to remind him to schedule himself everynow and then as Q. “Not a professional . Modify as needed.” Exercise Reps IC or OYO SSH X 15 IC Through the Tunnel X 15 IC LBAC X 11 …
Conditions: Very Humid 72 degrees Intro Neon’s Q last Saturday reminded YHC how tough a circuit run in the tropical humidity could be. QIC decided to continue the trend today to prepare for the summer season and stay out of the mud after all the rain we’ve had. This is the second trip to the …
Temperature: 70° and thick as pea soup QIC knew it was a problem when the PAX started to complain about the lack of water provided. Humidity made the workout tougher than expected and the amount of running did not help. Warm Up SSH x 24 IC Woodchoppers x 20 IC Merkins x 20 OYO LBAC x 15 IC then reverse …
20 pax showed up in the gloom for some running, hills and a full body workout. We did this workout over a month ago so I don’t remember all of the details. However, I’m sure there was excessive mumble chatter and straight up complaining about the short runs throughout the entire 45 minutes. The workout …
Conditions: Cold 18 pax showed up in the gloom for my attempt to mix things up a little. We did the standard assortment of workout type stuff and added two rounds of Dodge Ball. I figured, who really wants to workout for a solid hour. Unfortunately, these are the only details I can remember. Cornwallis’ …
Temperature: 68 degrees and extremely humid Warm Up 1) Side Straddle Hops in Cadence = 15 2) Through the Tunnels in Cadence = 15 3) Little Baby Arm Circles in Cadence = 15 4) Imperial Walkers in Cadence = 15 Count off into groups of 4: #1 get a block and #2’s get two bricks. …
Conditions: 69 and Muggy Warm up.. Corner of rectory and fair….15 side straddle hop IC….then sprint to fair n chestnut…15 merkans..IC….then sprint to Lyttleton and chestnut….15 BBSUs….then run backwards halfway…then forwards the rest of way to rectory and lyttleton….15 merkans IC….then sprint to rectory and fair…15 lbac forward and backwards IC…. The Thang UNO Everyone …
Conditions: 66 degrees and clear 21 pax showed up in the gloom for some running and hills. Carb loading was the key with a short break after 40 mins. If you were able to keep down the most perfect sugar and dough concoction ever invented, the final hill and sprint to the finish were a …
Conditions: It was a very wet and muggy Thursday morning as 14 PAX came out to play a little F3 Baseball in the 70 degree, 150% humidity. Warmup: 4 corner warmup: Start at corner of Fair and Rectory: 10 SSH IC Run to corner of Fair and Chestnut: 20 Merkins OYO Backpedal half way down …
Conditions: Muggy and 69 Into: 22 Men came out on a very muggy May morning to push themselves in the Circuit of Men! Disclaimer: Not an expert but I do like to think at times I can be like Stats and Mayhem. Grab Blocks Warmup: SSH IC X 17 TTT IC X 10 LBC OYO …
Conditions: 58* 95% humidity Disclaimer: I am not a professional. Anything I call is merely a suggestion. Modify as needed. Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward & reverse Squats x 25 IC Merkins x 25 OYO THE THANG Elevens: two rows of cones set up @25 …
Saturday, May 12, 2018 the men of F3 have the opportunity to serve four true Survivors as #SpeedForNeed allows these heroes to compete and complete the Get In The Pink 5k. TRACK COMMANDERS: Sandra, Carol, Beth & Laurin. We have the opportunity not only to serve these women but to also complete the mission of …
In The Shadow of True Survivors with Speed For Need:Read More »
Conditions: 59 degrees and pleasant Intro Thanks to Cornwallis for filling in. The Q thought it would be better to miss warmup than pull a Flight Risk mid-workout. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO SSH X 20 IC Wood Choppers X 20 IC Imperial Walkers X 10 IC …
Condition: Perfect 58º 23 PAX came out in the gloom for a Saturday beat down. I sent out a couple of cryptic messages the day prior to hint at what we might be doing this morning. We were all greeted by a wonderful tribute to Towns as we arrived for the workout. Being reminded of …
Conditions: 49º Warm Up SSH x 25 IC Woodchoppers x 25 IC Merkins x 20 OYO LBAC x 15 IC then reverse LBC x 30 OYO Indian Run with 2 push ups to school bus circle Dora 123 Merkins x 100 LBC x 200 SSH x 300 Indian run to Vacant lot at Fair St …
Intro Searching for a new challenge YHC ran across this workout called B.O.M.B.S. that several Midlands AO’s have tried. YHC noticed that the reps varied for the exercises between the different posts except ……..the 100 Burpee start. It was tough but F3 Camden has officially completed the BOMBS workout staying true to form! Good work …
A throw-back to Hope Solo’s previous Qs, we brought back an even more difficult version of the Battle of Pine Street Hill. A great group of 21 PAX joined the Q on a perfect morning—50 degrees, light breeze, and no humidity. There were no excuses for poor performance…except Cup, Easter, and The Masters. Warm-A-Rama: All …
Conditions: 40 Degrees and Crisp! Intro Good Morning. I’m not a professional. Modify as needed. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO Mosey to Corner of Fair and Rectory Burpees X 5 OYO Run to Corner of Fair and Chesnut Lunges X 10 IC Run …
Conditions: 49 and airish Intro: I was going to originally title this workout 4X6 TRAIN, but after the complaints of gunfire from the locals, I felt that 21 Guns was more appropriate. 21 Pax showed up on this cool morning to try something different. We introduced the use of timbers into our workout but it …
Conditions: 64, wet Disclaimer Warm-up (Rectory and Fair) Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse Squats x 25 IC Captain Thors x 10 (1 BBS, 4 American Hammers = 1) ATM’s x 20 IC (10 shoulder taps, 5 tempo, 5 regular) The Thang Bataan Burpee March …
Hank Green “Dufresne” March 22,2018 Theme: Tribute to William T. Redfearn IV (Towns) Present: Bolt, Wojo, Skipper, Flight Risk, Sully Timber, Snookie, Cornwallis, Stats, Abacus Mayplant, Hope Solo, Neon, Mayhem, Sacagawea, Dufresne Pot Hole 17 total Disclaimer COP – Warm Up SSH X 12 IC Merkins X 12 OYO Wood Chopper X12 IC LB Arm …
Warm Up 1) Side Straddle Hops in cadence: 15 4) Empirial Walkers in cadence: 15 2) Wood Choppers in cadence: 15 5) Squat on your own: 15 3) Little Baby Arm Circles in cadence: 15 forward & 15 backward Groups of 3 people for entire workout 1st Base = at the Fountain Arms Legs Core …
Conditions: 43* 78% humidity Intro: It’s 7:00 & we have a lot of work to do so let’s get started! Disclaimer: I am not a professional. Modify as needed. Warm up: SSH x 25 IC TTT x 25 IC LBAC x 25 IC forward & reverse Merkins x 25 OYO The Thang: 4 Corners Starting …
Conditions: 51° and brisk Intro Good Morning. Let’s get started. Disclaimer Not a professional. Modify when necessary. Warm Up Exercise Reps IC or OYO Burpee Jacks X 15 IC BBSU’s X 15 OYO Imperial Walkers X 10 IC Alternating Shoulder Taps X 20 OYO The Thang Run to Corner of Rectory and Lyttleton Exercise Reps …
It’s that time of year again to start planning for the Lexington 3rdF 5K. This year’s race will be held on May 5th at the Timmerman trails at 8am. We will race the same course as last year. This is and always will be a no-fee event with donations accepted online and in person. This …
Conditions Crispy 34 Degrees Intro Weak joke about getting paid by under armour so might have to go pro Disclaimer Modify As needed. Warm Up Exercise Reps IC or OYO SSH X 20 IC LBAC X 20 F & R IC Through The Tunnel X 20 IC Double or nothing Warm Up Exercise Reps …
Weather 61 Clear HARD CORE (Go hard or modified if you need to) Second week back after two months off with a knee injury, was call to Q, I wanted to try something new to challenge the group and myself. Grab the blocks and headed to the warmup area. WARMUP: Jump Jack 20 IC Wood …
64 balmy/humid degrees. Clear sky. Mosquitos are imminent. Disclaimer FNG- none today -Mosey around tennis courts to Pantheon circle up -Side Straddle Hops x 25 IC -Imperial Walkers x 25 IC -Squats x 25 IC -Arm Dips from Bench x 20, then Step-ups on fountain x 10 each leg, rinse and repeat -Indian Run to …
Weather: 59 and very foggy The gloom was in full effect this morning as very foggy conditions met the PAX as they arrived at the AO. Q tested the group’s coordination by calling a backward Indian Run around the park. Fortunately, no one fell or were injured. The second test was a new one arm …
-Nerves were a little high this morning as YHC had the Q as well as his 2.0 FNG(Sapling) son in tow. Q warned his son that despite rumors of Ultimate Frisbee being a blast last Saturday, this workout would not be as fun. We arrived at the park early and wondered who would join in …