Columbia, SC

F3 Columbia Backblasts


    The Warm Up 15 each LBA forward LBA backyard Overhead clap SSH TTT Plank jacks Imperial walker   The Thang: Grab a block and two bricks and mosey to Tombee 15 each Curls for the girls Overhead presses Tricep dips Merkins   Stroll down Tombee with bricks and complete 5 burpees at the …

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Organized Chaos

6 PAX, including 1 2.0, emerged from the Fartsack this morning, looking for a way to #GetBetter, the Battle Way. The Battle Way is not for every man, but only for the man willing to push himself from comfort to discomfort.  Waiting in the parking lot this morning was Fountainhead and YHC; two retired Nantans …

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Ta, Ta, Ta, Tunnel!

Conditions: Damp but nice Tha Thang: 20 of Columbia’s finest dads and 2.0s showed up for the 2nd edition of this summers F3 Dads workout. Fun was had by all, and some lawn clippings. Disclaimer Mosey to COP. SSH, Merkins, Squats. Split into teams. Remember, winning has its privileges! Winners of each competition did 3 …

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High Stick Humpday

Warm Up   Hill Run + 10 Burpees   Dora–100(each arm) Lawnmowers, 150 Goblet Squats, 200 BB situps Shuttle Run in between   Hill–half Bernie Sanders, half walking lunges   Back to Circle–Abs  LBC’s, Hello Dollys, Iron Cross, Superman, Box Cutter, Low Plank Finished with SSHs          

No letting up!

This is F3 Columbia #BATTLE.  There are no easy workouts.  There isn’t a Q that will let off the gas.  This is here to push you and your brother.  Huster and YHC posted ready to deliver!  Here’s the THANG! Conditions:  Perfect as always YHC lead off by departing out of the the parting lot and …

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