Columbia, SC

F3 Columbia Backblasts

Coupon Carry

Conditions: Weather was a reasonable mid 70’s The Thang: 7 PAX showed up (unlike some certain HC’s) for another Hammer. This one had a little of everything to work the whole body. One thing is certain, carrying blocks is no fun. All in all we carried the blocks about 2 miles. Warmup – Through the …

Coupon CarryRead More »

Four Corners

Conditions: 71 and humid but no rain One minute warning and disclaimer supplied Waiting position introduced: low plank fetch a coupon and mosey to middle of field, marked with shovel flag 10 SSH IC, 10 Merkins OYO First Round completed as a group: (modeled after Southern Belle’s 4 Corners from Greenwood: https://f3greenwood.com/2021/05/21/somewhere-between-moist-and-succulent/ ) 5 Turkish …

Four CornersRead More »

Conditions: 72 degrees with 93% humidity The Thang: Warmup – SSH x25 IC Imperial Walker x25 IC Squat x25 IC Mountain Climbers x20 IC Plank Jacks x20 IC Burpees x10 OYO Mosey to the Meadowfield Loop Lap 1: Burpee Broad Jump ¼ of loop (75 yards) Lunge Walk ¼ of loop (75 yards) Run ½ of loop Lap 2: Bear Crawl ¼ of loop (75 yards) Crab Walk ¼ of loop (75 yards) Run ½ of loop Lap 3: Burpees x10 Run loop Lap 4: Burpees x10 Merkins x25 Run loop Lap 5: Burpees x10 Merkins x25 BBSU x50 Run loop Lap 6: Burpees x10 Merkins x25 BBSU x50 Dips x75 Run loop LBCs x50 IC

Misfire Returns!

The Thang 11 at Hammer for YHC’s glorious return after a short hiatus from Tues/Thurs boot camps caused by laziness, business, and other miscellaneous reasons.  Q was awesome today.  PAX were average.  New AOQ is still a work in progress.  But hey, not everyone can be flawless! And I would be remiss to not include …

Misfire Returns!Read More »