Conditions: Cool; Foggy Intro After a brutal beatdown from Stats and Schrute earlier in the week, the QIC decided a little fun was necessary this Saturday morning and did a throw back to an August workout–Ultimate Frisbee, but this time on the big stage: Zemp Stadium. Disclaimer Done. Warm Up Two lines–ran up to Cornwallis …
Conditions: Crisp, 30F Disclaimer Quote for the morning “Sweat is just fat crying” Warm-up Through the Tunnel x 20 IC SSH x 25 IC LBAC x 15 IC then reverse Squats x 25 IC The Thang Bataan Death March Captain Thors x 15 (1 BBS, 4 American Hammers = 1) ATMs x 20 IC (10 …
Conditions: 29º as 18 Pax emerged on a cold and crisp Saturday morning to not only face the man in the mirror but to partner up with a fellow Pax and push ourselves to be more than the man in the mirror. DISCLAIMER PLUS: Traditional Disclaimer with a tag for PAX to focus on form …
Conditions: Slightly Damp 32 degrees with a gentle breeze Intro Man down with the flu so Cornwallis subbing in……….warns PAX to be prepared when called upon for dealers choice. PAX then instructed to grab bricks and head to warm up area. PAX assumed alternate warm up area as normal lighted area was dark and gloomy. Disclaimer …
Conditions: Around 45 degrees with passing clouds Intro Q missed Thursday and heard there was some running, needs to make up some be prepared to run some this morning. Disclaimer Not a Pro, and today would be free of charge Mosey over to Rectoray Square and Fair. Warm Up Exercise Reps IC or OYO Windmills …
Conditions: Unusually warm 64* with rain threatening Disclaimer: I am NOT a professional 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: Pax lines up on cones. 10 Manmakers then hallelujah run with block to next …
Conditions: 32 and Crisp Intro Top of the mornin’ to ya. Disclaimer I’m not a professional. Warm Up Exercise Reps IC or OYO SSH X 25 IC TTT X 15 IC Merkins X 15 OYO BBSUs X 10 OYO Squats X 15 OYO The Thang CIRCUIT RUN (10 stations) *PAX performs flutter kicks when they …
CONDITIONS: Ascending Testicles Cold – 19 Degrees INTRO: F3 Camden was officially launched on January 14th, 2017. YHC acknowledged the 1 year anniversary occasion and read a quote that he felt represented the sentiments of the group…….”Because Brothers don’t let each other wander in the dark alone.” – by Jolene Perry. YHC was honored to lead the …
Balmy 34 degrees after an artic front rolled through Camden since the new year began! WARM UP Nancy Kerigans – 15 IC Through The Tunnel – 15 IC SSH – 15 IC Merkins – 20 OYO BBSU’s – 15 OYO THE THANG – Groups of 5-6 1 Block per Group To Chestnut/Fair Block Brigade down …
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) Cheerleaders in Cadence = 10 – Front, Side & Overhead Count off into Groups of 4: #1’s Collect a Block and #2’s get two bricks – then …
Conditions: 14 degrees with clear skies 21 pax showed up in the gloom for a brisk run down Fair Street in an attempt to stay warm. Since a straight run isn’t quite as fun, we decided to stop and hit a few hills along the way. Intense mumble chatter was observed…evidently not everyone likes to …
Camden Iditarod – just without dogs, sleds and snowRead More »
Condition: Balmy 23º 15 PAX came out in the gloom for a New Year’s Celebration. From my count at least 3 of them had no idea what they were getting into and were coaxed into thinking that the Q would take it easy and there “wouldn’t be much running.” That’s a true expectation with me …
Temperature: 30° and windy With the temperatures dipping below freezing and the wind chill in the 20s, the Q tried to keep the PAX moving to take their minds off the cold. All was well including the two hills until Q called for running around the tennis court with a block. Complaints began to roll …
Conditions: 45 and a bit wet from the previous days’ rain. Intro After Waterbug (Hartsville) put the beatdown on the PAX with his version of the 12 days of Christmas, there was a lot of anti-Christmas mumble chatter. Weed dawned his best Scrooge demeanor possible saying “no Christmas for you” earlier in the week as …
Conditions: Crisp and Pleasant 46 No fancy music, symbolic numbering or holiday themes…just a workout, it’ll be fun Disclaimer Old School Warm-up @ Light pole LBAC x 15 IC then reverse Through the Tunnel x 20 IC SSH x 25 IC Copperhead Squats x 25 IC “Warm-up” Captain Thors x 10 (1 BBS, 4 American …
Conditions: Crisp, Cold and 36 18 PAX including YHC braved a crisp December morning to make themselves better men. The focus for the day was to work all four corners around COP, enjoy the day, look toward Christmas and be thankful for this year. To help remind us of this, our numbers for exercises were …
40 degree morning. Clear skies, no excuses…. Disclaimer- FNG’s- no new today -Mosey around tennis courts to Pantheon circle up -Side Straddle Hops x 25 IC -Imperial Walkers x 25 IC -Woodchoppers x 25 IC -Arm Dips from Bench x 20, then Step-ups on fountain 10 each leg -Run 1 mile Fair, Greene, Lyttleton block.- …
Straight up cold – 30 degrees Intro On the coldest morning of the year so far, YHC was semi-shocked to see the number of families that decided to participate in the 1st annual F3 Family Day. YHC welcomed everyone and gave a brief explanation of F3 and where their husbands have been coming for the …
Conditions: Clear and 44 degrees Thanksgiving is a time to reflect on our blessings and what we’re thankful for this year. One of the things YHC is most thankful for is the decision to take a cold walk to the park to post at F3 Camden’s launch almost a year ago. YHC thought he was …
It’s one of those South Carolina mornings that feels much colder than the mercury measures. A perfect morning to grab a dance partner to keep you warm. Some say dudes don’t dance. Well they don’t… dance…together, but they can dance alone or in a circle. Conditions: 39 degrees, feels like 34, mostly cloudy, high humidity …
Conditions: Outside – Raw 48 degrees and raining Inside – Ideal 70 and dry YHC took the unprecedented step of relocating the workout from the Rectory to the newly renovated City arena to avoid the inclement weather. Admitting that he was going soft, YHC was pleased that 23 PAX showed up knowing that if we were …
Conditions: 33* and clear 300 Merkins….Check! On a frosty fall morning 19 men pulled themselves from the fartsack to meet YHC’s latest challenge. Upon returning from The Bridge AO in Charleston, Cornwallis announced that we had work to do. So work we did! The theme for the day was high reps & fast pace. WARMUP: …
On a cool 58 degree November morning, 20 men came out to complete, unbeknownst to them, the 1000 Rep Challenge. Like any other @F3Camden gathering, the PAX slowly meandered to the meeting area, with the exception of one. YHC stayed back, protected by the darkness of the hedges so that the group would not notice he …
18 men made it out of the fartsack to take on the “coldest” morning so far this season (AKA perfect F3 weather). It was great to come back to F3 Camden- this AO puts up high teens, low-mid 20’s almost every workout throughout the week. I was glad that I could be a small part of helping …
Conditions: 58 and Clear and Brisk Warm Up BLIMPS Exercise Reps IC or OYO Burpees X 5 OYO Lunges X 10 OYO Imperial Walkers X 15 OYO Merkins X 20 OYO Plank Jacks X 25 OYO Squats X 30 OYO The Thang JACOBS LADDER #1 Start at the top of Chesnut Street. 9 Merkins. Run …
Burpees is Stupid OMG Why Does He Keep Calling BurpeesRead More »
Conditions 75 and Sticky. Intro After a brief stint away, the Q returned with a vengeance. The PAX wished he never returned. Having the benefit of hindsight (that is all the messages on Groupme and the following workout on Thursday), the Q really recognized how much mumble chatter occurred as a result of the workout …
Temperature: 73 degrees and humid Warmup SSH x 20 IC LBAC x 15 IC LBAC reverse x 15 IC Merkins x 15 OYO American Hammer x 15 IC E2K( Oblique crunch) x 20 OYO Indian Run to Vacant Lot on Lyttleton St Mountain Climbers x 20 Plank Jacks x 20 Plank Twist x 20 Continue …
Summer is finally over but the fun doesn’t have to end. Surfing is something YHC has always enjoyed and I owe F3 (and Wojo’s burpees) for keeping me in shape and surfing better than ever. I put together a little safari around the park where we prepared physically to encounter surf spots across the USA. …
Conditions: Cool, Muggy and Nervous! Warm up Wood Choppers x 25 IC SSH x 25 IC LBAC x 20 forward and Backward Imperial walkers x 25 IC LBCs…………x 30 OYO Merkins x 25 OYO Leave light pole…mosey at own pace around park…circle up at stoplight at chestnut and Lyttleton… 30 squats, 30 LBCs, 25 Merkins, …
Conditions: Muggy and Clear Disclaimer Warm Up Exercise Reps IC or OYO SSH X 25 IC Through the Tunnel X 15 IC Merkins and Squats X 20 OYO Low Plank Jack/Imperial Walkers X 20 OYO Flutter Kicks X 20 IC The Thang Mosey Around the Park and back to middle light pole Exercise Reps IC …
Warm Up 1) Side Straddle Hops in cadence: 20 4) Empirial Walkers in cadence: 20 2) Wood Choppers in cadence: 20 5) Squat on your own: 20 3) Little Baby Arm Circles in cadence: 20 forward & 20 backward Groups of 3 people for entire workout 1st Base = at the Fountain Arms Legs Core …
Beckley’s Baseball Killer B’s (Bricks, Blocks & Balls)Read More »
Conditions: Humid. Mid 70’s Disclaimer: “Not a professional but plays one on tv” went over like a lead balloon. Warm Up Exercise Reps IC or OYO SSH X 25 IC Squats X 25 OYO LBAC X 25 IC LBC X 25 OYO Merkins X 25 OYO Woodchoppers X 25 IC THE THANG: Grab blocks and …
In honor of college football getting in full swing YHC brought a challenging snotwoggle to the group. YHC is proud to report that the PAX accepted the challenge and performed admirably! Conditions: Cool 64* with 96% humidity Disclaimer Warmarama Side Straddle Hop x 25 IC LBAC forward & reverse x 25 IC Woodchoppers x 25 IC …
Conditions: 67F Raining After early morning texting and some PAX waiving their white flags, 10 PAX braved the rainy elements as Weed sacrificed shoulders and legs for wet asses. Disclaimer Warm-up SSH x 25 IC LBAC x 15 IC then reverse Through the Tunnel x 20 IC Q keeps head down for 9 months Squats …
Hurricane Hoedown I asked Irma to dinner and dancing but she dumped me for Mickey Mouse. I figured the next best thing was bustin a groove in the gloom with a few of my best bros. Conditions: 65 degrees, overcast, muggy, soggy ground, sticks and limbs down Disclaimer Warmarama Chinook – 25 IC – flapjack …
Conditions 60 degrees and perfect Intro Disclaimer Warm Up Exercise Reps IC or OYO SSH X 20 IC BBSU’s X 10 OYO Mercans X 10 OYO The Thang Run to Corner of Rectory and Lyttleton Exercise Reps IC or OYO Burpees X 5 OYO Run to Old Bus Circle Exercise Reps IC or OYO Burpees …
F3 Camden Title Way Off Campus Date 9/2/2017 Conditions Still to Warm QIC Cornwallis PAX 12 – Big Load, Abby Wambach, Sully, Dufresne, Neon, Weed, Sacajawea, Skipper, Flight Risk, Stats, Schrute, Cornwallis Intro Due to poor scheduling, YHC was forced to Q but warned the PAX that they would be called upon for dealer’s choice. …
Bolt took the Q on this cool September morning as 20 PAX came out strong and left tired! DISCLAIMER: WARM UP: 20 X SSH IC 20 X LBAC IC Forward 20 X LBAC IC Forward 20 X TTT IC Indian Run Tour of Camden stop at each light: Corner of Rectory and Fair 20 X …
On February 7, 2017, 16 PAX braved the 49 degree temperature to compete in the first Rectory Square 400 aka RS400. It was a grueling workout for a group of men who had just started F3 4 short weeks earlier. This morning, 24 men returned to the Square for a repeat, slightly modified version of …
Weather – A clear and steamy hot morning. Q pulls a very corney “knock knock” joke for the disclaimer and falls completely on his face never to recover Mosey to open space in park and circle up for a little Warm O Rama WARM O RAMA SSH X 20 (IC) LBAC X 10 Forward (IC) …
Disclaimer COP – Warm Up SSH X 20 IC Wood Chopper X20 IC LB Arm Circles-front X 20 IC LB Arm Circles-front X 20 IC Overhead Clap X20 IC Front Clap X 20 IC Mountain Climbers X 20 OYO Imperial Walkers X 20 OYO Wind Mill X 20 OYO Squats X 20 OYO Merkins X …
Warm Ups are for Chumps The Thang: Exercise Reps IC or OYO Run to old Corner of Union Street/Fair Mercans X AMRAP* OYO *AMRAP until all Pax arrive. Run to Corner of Fair/Greene Street Exercise Reps IC or OYO Squats X AMRAP* OYO *AMRAP until all Pax arrive. Run to Corner of Lyttleton Street Exercise …
Daily Maxwell JULY 17 DO THE RIGHT THINGDoing the right thing doesn’t come naturally to any of us. As America’s first president, George Washington, said, “Few men have virtue enough to withstand the highest bidder.” Yet that is what we must do to develop the kind of character that will sustain us.It’s not easy to …
Daily Maxwell July16 THE POWER OF A DREAM I believe that each of us has a dream placed in the heart. I’m not talking about wanting to win the lottery. That kind of idea comes from a desire to escape our present circumstances, not to pursue a heartfelt dream. I’m talking about a vision deep …
Daily Maxwell 07/13/17 VISION My observation over the last twenty years has been that all effective leaders have a vision of what they must accomplish. That vision becomes the energy behind every effort and the force that pushes through all the problems. With vision, the leader is on a mission and a contagious spirit is …
Daily Maxwell July 15BREAKTHROUGHEvery major difficulty you face in life is a fork in the road. You choose which track you will head down, toward breakdown or breakthrough. Dick Biggs, a consultant who helps Fortune 500 companies improve profits and increase productivity, writes that all of us have unfair experiences; as a result, some people …
Daily Maxwell JULY 14 SELF-IMPROVINGWe live in a society with destination disease. Too many people want to do enough to “arrive,” and then they want to retire. My friend Kevin Myers says it this way: “Everyone is looking for a quick fix, but what they really need is fitness. People who look for fixes stop …
Condition: 74 and humid18 PAX emerged from the gloom on a humid morning to enjoy Neon’s workout. Due to a last minute notice, Neon’s workout included two throwbacks thanks to Hope Solo. All was going well until the PAX circled up at the corner of Lyttleton and Chestnut for a few short exercises when half …
Daily Maxwell 07/13/17 COURAGEOUS LEADERSHIPWhen I began my leadership career, I was very ineffective as a leader. I believed I had talent. But when I got out into the real world, I fell far short of my expectations. How did I turn things around? By making small decisions that were difficult. With each one, I …
Today’s Maxwell 07/11/17 PREPARATION FOR TOMORROW BEGINS TODAY Recently, a few friends and I were privileged to have dinner with former New York City mayor Rudy Giuliani and his wife, Judith, in Orlando after a speaking engagement. I found the mayor to be a very warm and personable man who was an easy conversationalist. During …
053011PAX and 1 FNG took time out of their Holiday to roll out to the gloom on this fantastic day to celebrate Freedom.DisclaimerBible Verse: Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom. – 2 Corinthians 3:17Today was a holiday and it would be easy to take …
Conditions: HotIt was a hot one, so I decided to be kind and bring water for the PAX. I contemplated filling the jug with milk but thought better of it. Water seemed to be well received. Much more so than the AMRAP. Bojangles was delicious as always.https://www.youtube.com/watch?v=2FM3Em7FIOcDisclaimer Warm-A-Rama SSH x 20 ICTTT x 10 ICSnookies …
Daily Maxwell 07/10/17 THE POWER OF THOUGHTS The human mind has a tremendous amount of power in our lives. That which holds our attention determines our actions. Because of that, where we are today is the result of the dominating thoughts in our minds. And the way we think determines what our attitudes are. The …
Daily Maxwell 07/09/17 CREATE A GROWTH ENVIRONMENT Just as the growth of tropical fish is limited by the size of the aquarium in which they live, you are affected by your environment. That’s why it’s crucial to create an environment of growth around you. That kind of place should look like this: Others are ahead …
Daily Maxwell 07/08/17 BE WILLING TO DO WHAT OTHERS WON’T It’s said that an aid group in South Africa once wrote to missionary and explorer David Livingstone, “Have you found a good road to where you are? If so, we want to know how to send other men to join you.” Livingstone replied, “If you …
Conditions: Humid and Muggy with a 5:30 AM temperature of 76 degreesIt has been 11 days since YHC participated in @F3Camden and I was not sure I would have the stamina to complete an F3 workout much less Q. Needless to say, YHC did not sleep much last night and rehearsed the workout over and …
I read with great fervor the post from CrotchRocket about the success of the Spring LEAP season. There is nothing quite like the thrill of seeing more and more men #FreedToLead. And then I thought about my own LEAP experiences, from the very first time I went to another area to launch all the way …
Conditions: warm and humid 78 degreesDisclaimer then mosey over to the cornerWarm-A-RamaCircle up -Side Straddle Hops X20 IC Imperial Walkers X20 IC Toe Touches X 30 OYO Walking Tree Huggers 20 yds, convert to Skipping Tree Huggers 20 yds then Jog to cornerCircle upMerkins X15 IC Squats X15 IC LBC X25 OYOLine up – Walking …
Spring 2017 Expansion: Our Biggest Leap Yet! Gentleman, If you have heard OBT and Dredd speak, they stress that the only way F3 continues to be successful is by each man giving it away. To that end I wanted to take a minute and update everyone on our Spring ’17 LEAP efforts. This was our …
11 members of the PAX ventured out on a humid June Saturday morning for a tour of the Camden churches. Given Faith is one of our 3 F’s, it was time to make a stop by several sanctuaries around town. With the high humidity levels and an extra warm warming, the PAX was able to …
Conditions: 78 degrees & humid.Disclaimer then mosey over to warm up area.WARMARAMAStart out with some much needed stretching SSH x 20 IC LBAC x 20 IC forward then reverse TTT x 20 IC Merkins x 25 OYO At this point Q announces there will be no block work today. Nervous mumble chatter from the PAX. …
Muggy, warm SC morning… Lots of sweat was left all over downtown Camden!Disclaimer-FNG’s- no new today-Mosey around tennis courts to Pantheon circle up-Side Straddle Hops x 25 IC-Imperial Walkers x 25 IC-Squats x 25 IC-Crucible Merkins x 15 OYO-All Mosey to alley on Lyttleton Street- Woodchoppers x25 IC, Hillbilly Walkers x25 IC, Plank sequence- (high, …
Conditions: Muggy 73 degrees 18 Pax showed up this steamy morning for another one of YHC’s circuits through his home turf of Boogertown. Procrastination is normally not a good thing but it left this workout free of YHC’s tinkering and over complication. We had a scare with a lost wedding ring but to the relief of …
Conditions: 73 and muggyStats has so much street cred that he flat out refuses to write a Backblast, so this is being ghostwritten on his behalf. In fact, he has SO much street cred that several regular members of the PAX stayed in the fart sack. One must wonder whether they were just feeling the …
Since it has been six months since the kick off of F3 Camden, Neon felt the need for an old school workout thanks to Polo. Many of the PAX had not started back in February when this was first done but probably won’t forget it now as the Greene Street hill came back to life. …
A throw-back to Hope Solo’s first Q to see the progress of the Pax since February, we brought back a slightly more difficult version of the Battle of Pine Street Hill. 15 PAX joined the Q on a perfect morning—60 degrees, some wind, and no humidity. There were no excuses for poor performance…except everyone’s soreness …
Conditions: Muggy and Steamy. Very muggy and steamy. 72 degrees.On Sunday night I asked the PAX if anyone was interested in an “off the books” circuit run on Monday morning to start the week off on the right foot. Crickets. Nothing but crickets. Stats did show up and we had so much fun on Monday …
Conditions: 71 degrees, Muggy, but tolerableAs AOQ for Camden F3, YHC had to remind himself to schedule himself every now and again. It’s now been almost 5 months since the launch Camden F3, and the number of men showing up for the workouts has remained at an impressive level. As YHC was cooking dinner the …
Join F3York as we host our first ever CSAUP…the Mastodon. As F3York continues to grow, we decided that we needed to make a mark on the map with an insane (completely stupid) event. With the overwhelming amount of Pax getting into the ruck craze, a ruck inspired endurance event was conceived. This event will suck …
Ode to my virgin post 3 months ago under the watchful eye of the virgin Q that day…Harper Valley and the “Man in the Mirror”…I know what that man in the mirror looked like then (he almost died that day), I wanted to find out how the man in the mirror looks 3 months later. …
1 Corinthians 9:26-27 “Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.” It means… Don’t make exercise a half-hearted endeavor! Set goals, create a plan, and then execute …
Conditions: 69 degrees & humidDisclaimer: Q puts heavy emphasis on modifying if needed Mosey over to warmup area WARM O RAMA SSH X 20 IC LBAC X 20 IC forward & reverse WoodchoppersX 20 IC Merkins X 20 OYO Squats X 20 ICTHE THANG Mosey to corner of Rectory & FairMt. Climbers X 20 IC …
Are you a #SadClown when on vacation at one of the Brunswick Co, NC Beaches? That includes Sunset Beach, OIB, Holden, Oak Island, Bald Head, Kure Beach, Carolina Beach. @F3BrunswickDRW is a service to connect the southern-NC-beach-vacationing men of F3 Nation for DRWs to help you avoid #SadClown syndrome. Here is how it works: You …
*RACING CHARIOT IS HERE! Here is updated preblast with movie trailer video for the Metro American 4miler race (click above). Please follow @F3SpeedForNeed as communications will be transitioned to that Twitter handle. YOU MUST REGISTER BY JUNE 21 TO GUARANTEE YOUR GENDER SPECIFIC SHIRT * SPEEDFORNEED Inaugural Race!!! After months of planning, marketing, praying, fundraising, and …
Preblast: SPEEDFORNEED 1st Race Metro- American 4miler 7/4/17Read More »
Warm up:Mosey to center of parkSSH x 25 IC Inchworms x 15 IC LBAC Forward x 20 IC LBAC Backward x 12 IC Woodchoppers x 15 IC LBC x 25 OYOPax does burpee frog jumps from one side of yard to otherThe Thang:Pax gathers at the tennis courts. Q, still out of breath from the …
Nine very tough men posted in the gloom this very muggy 70 degree morning. YHC decided to take a trek through his old high school stomping grounds. The school is long gone but YHC decided to make use of the remaining steps that currently lead to nowhere. YHC recalled walking up these steps his first …
Read bible verse 1 Timmothy 4:10 about having “Faith”.Weather – A clear 69 degrees (my favorite #) set up for a perfect morning. Q very nervous again, but remembers to give disclaimer this time and reiterated the fact that it’s on the PAX to arrive in time to stretch and only push themselves as far …
It was a cool morning in Camden, SC and those that showed made it through a Spring Football Practice-inspired workout.Q started with a quick disclaimer then read 1 Peter 5:2-3 about Leadership.The group then mozied over to the corner of the park. The group circled, followed by Mercans, BAC, and BB Situps in cadence.Next exercise …
YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe! INFORMATION BEFORE THE RACE • Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site. …
Conditions: ideal- 62 degrees clearGot a call on Monday to Q, I was excited and ready to go. I went to the F3 site wondering what to do, I saw many different exercises I wanted to try, but didn’t understand so I wrote down burpee, fireman carry, squat jumpers, 2 mile run, pull- ups, sit- …
CALLING ALL MEN IN F3NATION: PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities. “When I became a part of F3, I gained so much more than …
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3NationRead More »
August 18-19 Team Spearhead Charlotte hosts their next Red Light and Blue. This will be a GORUCK weekend filled with four events and the chance to earn five patches if you do all four events. This event provides your chance to experience a GORUCK class at their entry level option as well as raise money …
GORUCK Red Light and Blue 006 – August 18-19 – Pre-BlastRead More »
Conditions: 51 degreesIt seemed like a good plan on paper. It was a beautiful cool morning and 24 pax showed up for my attempt at leading a workout. “Flexibility is the key to airpower” and my plan barely made it through first contact. But with a couple of key modifications, we pressed forward into a …
Conditions: Fitty DegreesHaving trained my entire life for this moment, YHC arrived as is custom by bicycle to lead the Camden Geriatric Group of F3. Fearing that the PAX could be smaller than normal due to Cinco D’mayo the previous day, YHC was quite surprised to see the PAX grow to 21 for this delightful …
Men- I am sure many of you have seen this on twitter already (Bagger Vance sent out yesterday), but I thought it was worth posting in this way to ensure everyone had a chance to read this. Chase Kemp is F3 Grease Trap. His M wrote the message in the link below…please read. Powerful stuff. …
Conditions: Perfect. 63o & clearI can’t say that I wasn’t a little nervous about my virgin Q. I spent countless hours studying The Exicon and selecting the finest movements for this very gloom. Lately, while experiencing F3 in the PAX, I’ve had recurring flashbacks of glorious moments during football two-a-days and knob year at El …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …
F3 Rock Hill 3rd Year Anniversary and The Rock Region ConvergenceRead More »
Conditions: Perfect. 63 degrees and clear.I received word last night that I was subbing for a sub. I’m pretty sure both Q’s were hurt and injured (physically and emotionally) after Hope Solo’s Tour De Burpee on Tuesday. With limited time to prepare a workout, I thought of my 3 favorite things: Running, Jacob’s Ladder and …
Conditions: 56 and Clear. Little wind, very damp.As I told the PAX shortly after the jaunt around Rectory Square by way of a Burpee Indian Run for the warm-up (and which saw a PAX injury—glad I did the disclaimer—and so sorry it happened Mayhem!), every single workout has a purpose. Sometimes that purpose is subconscious, …
Condition: 61 and clearNeon promised a light running workout after much complaining about his last Q. Exercise got off to an auspicious start with a very shaky cadence call from the QIC. Mumblechatter abound about his lack of rhythm and probable lack of dance skills. Q got them back with Jacobs Ladder on Chestnut St …
YHC has had the idea of trying a work out with lumber for some time now. It’s just too obvious having access to wood of all shapes and sizes to deal with every day at work. At the office YHC tried 4 x 4 x 8 Pine(too light), 3 x 4 x 8 Oak(too heavy) …
Conditions: Overcast pleasant 60 degreesWith spring break & the Easter Holiday over, 25 pax appeared in the gloom for their DRP administered by YHC.THE THANGCircle up with requisite disclaimer.Mosey over to warm up areaSSH 15 IC LBAC 15 IC Woodchoppers 15 IC Merkins 10 OYO Squats 15 ICMosey over to corner of Rectory & FairRunners …
#Lexicon WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW. Brothers In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith. …
Conditions: beautiful 55 degrees, clear and no wind.In anticipation of Easter and the resurrection of our Lord and Savior, 14 PAX arose from the fartsack for a Stations of the CrossFit-inspired workout led by YHC.THE THANG: Mosey and Circle-Up with the requisite Disclaimer. Warmup: 25x side straddle hops IC. 25x flutter kicks IC. 10x merkins …
A CSAUP of a new variety is coming to Greenwood, SC in July! Mark your calendars for July 22 as The Ascension enters the CSAUP fray. This is a CUSTOM event put on by former military special operators and others who have completed the SEALFit Kokoro Camp. Kokoro is a 50-hour event held at SEALFit …
Conditions: 60’s and ClearYHC still felt bad about missing his last Q due to Delta and the Weather (Thanks again to Lombardi for an Awesome Backup!). So I wanted to make sure and bring something different to this workout. I took a trip on Friday afternoon to Warthog to get some inspiration. As I walked around …
Read Psalm 23 in honor of Holy Week – “The Lord is my shepherd”.Weather – A clear 55 degrees and perfect for a boogie. Q very nervous at this point and almost forgets the disclaimer, but thanks to one of our resident attorneys (arriving last minute) Hope Solo gives the reminder. And we are off…. …
Conditions: Perfect. 53 degrees and clear.Disclaimer Warm-A-Rama Chumbaburpee*Everyone loves Tubthumping by the one-hit wonder Chumbawamba. Not anymore. The PAX does the SSH during the whole song, but every time the chorus hits “I get knocked down…and I get up again” a burpee is required. This amounts to 27 burpees, a great deal of mumblechatter and …
Conditions: Not Spring-Like! (38 Degrees)Drawing inspiration from his Thursday trek to the Masters, YHC designed a routine modeled after 9 holes of golf. Whispers of “what really happened to DJ” permeated the chilly morning air. Many suspected Paulina was to blame. Regardless, our tee time was 7:00 am sharp and we are never late for …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …