F3 Columbia Backblasts
Two Options One Great Cause: Friday May 11 The Torch Run for Special Olympics. These two runs kick off start the of State Summer Games held at Fort Jackson in Columbia, SC One, Two or BOTH! The first run (warm-up) is a one mile run up Main Street starting at 2523 Main Street (car wash …
PRE-BLAST – 2 Races, 5 Racing Chairs, 1 Great Cause – Law Enforcement Torch Run 2018Read More »
9 #Faithful gathered at the hallowed ground of #Thunder for a last minute fill-in Q. Noonan put out the call last night for a sub and YHC, knowing that today would be his 39th, was happy to oblige. The idea, as usual, was to cover a little ground while focusing on the core. It’s May …
1 score and 19 years ago…..a birthday Q at #ThunderRead More »
It was another beautiful morning at Finlay Park. And a first in a few weekends, we had the park to ourselves. Zuckerberg showed us what “Qing on the fly” meant. SSH×15 IC Burpees×3 OYO Through the tunnel×15 IC Burpees×3 OYO Crabcakes×15 IC Burpees×3 OYO LBCs×15 IC Burpees×3 OYO Bend-n-Reach×15 IC Burpees×3 OYO Flutter kicks×15 …
YHC had just turned onto Satchel Ford Rd. when my phone pinged. RA couldn’t make his Q. Some low life scum had hacked his bank account and wiped it out. RA needed to get on the phone and deal with it. Damn. YHC knew the PAX were going to post in numbers for RA. #Hammer …
THE SCENE: Swampfox, Crayton Middle: clear and 61 F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Lap around the parking lot *Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies 30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross THA-THANG: We got after it …
Conditions: Doesn’t matter, we’ve got fur! Intro: Theme music from Paw Patrol So I was part of the original gang when the Woodshed opened up Labor Day 2014 (technically 3 days later, but who’s counting?), and that was my home base for the following couple of years. It was also where many unsuspecting pax enjoyed …
YHC was the first to arrive at the AO and he waiting some time before deciding that a lonely run might be more worthwhile than a lonely bell workout, but, lo and behold, Silver Bullet arrived to save the day – better late than never! Conditions: Absolutely perfect – maybe 50 degrees. The Thang: Warm …
7 PAX gathered in great weather for an old-school Scramble route Conditions: 56 degrees, perfect The Thang: Leave AO and turn right on to Converse. Take that to E Buchanen and turn right. Cross Trenholm and make a left onto Belmont. Follow all the way up to Kilbourne and go left. Cross back across Trenholm …
The SAUPIEST of the CSAUPs: Table Rock Ultra Marathon The Fluff (Skip to Bottom for the Details) EH friends, they say. Give it away, they say. Well, I did that. Brought a “friend” out to a typical Thunder workout, had a great time. Then, some time after COT… Paperboy says to my FNG, “You guys …
YHC had a last minute fill-in for a brother recovering from injury. I decided to take a page from Heidi’s playbook and scroll through some of the @F3Nation’s database of workout routines. I was inspired, but didn’t make it very far in my scrolling. The “Bs” had it – who knew there were so many …
Soggy Bootcamp with a Burpee Mile, Bear Crawls, and ChumbaburpeeRead More »
The Congaree river was swollen from the overnight rains, but several brave souls from the soda city we’re able to ford the river and make it successfully to Jumanji. Conditions were about what you would expect when 48 hours of rain ends 10 minutes before the workout. The Thang SSH x 25 IC Arm Circles …
YHC finally put out a new Q schedule over the weekend, and gave myself the honor of starting the week. With a serious threat of rain in the forecast, who would answer the call to get better on Monday? It was great to see 8 pax total, with some semi-Kotters for some of the pax. …
7 PAX arrived at #TheCastle for LambChop’s pain station extravaganza. The only catch was that the pain stations were in his garage. Fortunately, it was a unanimous vote by the PAX to start this journey on foot. 0.8 miles later, we were in LambChop’s garage staring at the 10 pain stations set-up for us. Conditions …
YHC awoke this morning in pain, good pain. The kind of pain you feel after a week of being pushed to your limit by your brothers and capped off with a beatdown that only Battle can deliver. This is what happened. Conditions: 47 degrees and clear. The Thang: YHC up first. Leave Flora parking lot on …
2018-04-21 Mission Q TW and Bookworm co-Q TW: welcome, disclaimer, and FNG, prayer. COP: SSSx15ic, TTTx15ic, Hillbilly x 15 ic. Bookworm leads with a mystery stretch, then LBAC x15ic each way. Mosey to the stepped walls. BW leads deconstruction burpees. Climb the wall, do 10 merkins, 10 monkey squats , 10 jump squats. Climb the …
Earlier in the week, @Fallout put out a call for a fill-in #DawnStrike Q. YHC was somehow scheduled to Q at 3 other AOs during the week, so what better way to wrap up the week than with a stop at the #FunnnerestAOEver*? Conditions: Low 40s, crisp The Thang: Mosey to the #Brickpile COP-on-the-hop: SSH …
13 PAX arrived for #TheCastle’s Second Anniversary Dealer’s Choice. The PAX stepped-up as always and provided a well-balanced workout. Work was done and we all got better. Conditions – A brisk 48, especially for mid-late April Turnpike: Opened with the Disclaimer and warmed the PAX up: SSH *15 (IC) Through the Tunnel *15 (IC) LBAC …
14 pax celebrated YHC’s #BirthdayQWeek with Indian running, a visit to #Martha, and some dice of questionable fairness. Conditions: Mid 60s, breezy, perfect The Thang: Mosey to corner of Chambly COP Through the tunnel x10 IC Little baby arm circles x10 IC (front & back) Calf raises x10 IC SSH x20 IC (waiting for @Silver …
You are in a dark forest surrounded by orcs. A Woodshed is to your leftRead More »
Conditions: Wonderful, breezy, 60ish YHC was a bit worried about his hamstring after a little incident this weekend while running some trails and decided to avoid anything too “explosive”. The PAX reminded YHC that he needn’t worry about being explosive, ain’t happening anyway! Touché! Alas, YHC will have to save displaying his impressive middle-aged athleticism …
Still Collectively Opposed to Running Exercises, AKA-SCORE pax had a taste of a No Running workout and still had a high level of mumblechatter. What’s up with that? Conditions: Maybe the nicest/warmest morning this year – 67 and a little windy The Thang: Since we didn’t run, we had a Tabata Thursday and got some …
Legion is my home away from home. Its always a blessing to Q this workout and spend some time with my brothers. I write these backblasts because F3 is a life saver and I try to make it enjoyable to read. And this was no disappointment. This workout looked better on paper. But in my …
F3 Dads Night at the Columbia Fireflies! When: 7:00p Friday May 4th 2018 Where: Spirit Communication Park All Midlands F3 Dads are invited to F3 Night at the Columbia Fireflies! Take this opportunity to share some quality time with your 2.0s of all ages. We have secured a block of tickets just for F3 on that night. Its …
F3 Dads Columbia Fireflies Night – Friday May 4th 2018Read More »
It was a beautiful morning for a workout. 2 pax for a F3Armory edition before Blue Falcon. We also welcome CobraKai from Ft. Mill to join us this morning. It was also great to have Beta there for his say my name warm up. Disclaimer. COP: B=Burpees×5 OYO E=Enlightened squats×20 IC T=Through the Tunnel×20 …
Temp : 55 and perfect Warm-up: 40 SSH (IC) 20 LBAC (IC) TTT (IC) 20 Merkins (IC) 15 BBSU (OYO) Calf Stretch L/R The Thang: In honor of R. Lee Ermey, AKA Gunnery Sgt Hartman, I decided to do some rifle PT Draw “rifles”, ¼ mi Indian run. Hold rifle over your head on the …
As always, I thoroughly enjoyed being the Q at the funnerest AO around. The Pax really loved the thrusters, it was great!! Prayers up for Beta, and his journey to giving his Uncle a kidney. The Thang: Circle-UP: SSH, IC, 25 Imperial Walkers, IC, 20 Squat, IC, 15 Merkins, IC, 10 Burpees, OYO, 10 Logo’s Loop: Burpee …
Nine PAX of @F3Woodshed completed the modern #F3TheAxe this morning. Warm up: Jog to the cage and then roll the 4-foot tires (3 total this time) to the start of the event. #F3TheAxe — Complete four (4) laps of the following for total time: (1) 20 squats (2) 7 pull ups (3) 20 big boy …
Back in the early days of #Stumble, when men were men and MAF was barely a gleam in @Holy Poker’s eye, Mondays were for shredding hills. YHC decided to call a throwback route to kick off #BirthdayQWeek. Conditions: 45 and blustery The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners …
11 Pax came to The Shed to Get Better. YHC was honored to lead this men for a 45 minute Beatdown. Conditions: High 40’s The Thang: Following the disclaimer by YHC, we moseyed to the back of the school for some COP: SSH x20 IC, IW’s x 20 IC, Squats x 20 IC, Mtn. Climbers …
Was a beautiful morning at Spur, and still a beautiful morning at Finlay Park. Sun starting to beat down around this time. And, Findlay Park was full of people from Bark in the Park. So we attempted to stay out of there way. Except the little terrier with sunglasses. We had to play with him. …
It was a beautiful morning. A lot of pax were running the 10 miler. So only two of us posted. I must say Big Worm is a deceiver! A positive one. He doesn’t look like he could, but he is a beast and can put it on you. I, myself, was not expecting a brutal …
Conditions: Dark and cool The thang: 21 PAX came out for a coffee run at the Woodhill Starbucks. 3.1 miles in total followed by Circle of Trust and coffeteria. Out the parking lot to left on Garners Ferry. Left on Rosewood, left on Gills Creek, left on Pelham, Right on Garners Ferry, right on Old …
YHC apologizes for the delay in posting of this BB. YHC lost his password and resetting it took longer than expected. But alas, here it is! 11 pax joined in the gloom for what was sure to be an interesting morning. Conditions: Mid-high 40s and clear skies, perfect for the Q. Start with the disclaimer …
For the Word of God is living and active, sharper than any two-edged sword. Hebrews 4:12 Allright, so you’ve decided to join us on this project. Sweeeeet! If you need to refer back to the original pre-blast, here is the link https://wp.me/p9ef5f-1FKG . The project will officially kickoff this Monday, April 16th, and run …
The weather could not have been better to welcome a few old friends back to the gloom. The Thang: We began with a short run, even by Score standards, to find a suitable spot for the fun to begin. 25 SSH IC 25 IW IC 10 merkins OYO some stretching 15 Big Boys OYO some …
10 Hammer Pax got after it and took a little trip to Trenholm Park, back to where it all started. Why is it that most (if not all) PAX get so excited about YHC’s Q’s? Yes we got dirty and yes we got to do some Tunnel’s of Love. Enough said… Weather- Perfect- Didn’t rain. Not …
Another Wednesday at #Ramble where limits are pushed, sanity is questioned and the #DRP is served in a manner akin to drinking water from a fire hydrant. When YHC received the invite from Bundy to Q on a Wednesday at #Ramble, the thought was that Bundy was confused and sent the e-mail to the wrong …
Conditions – 47 and brisk Opened with the Disclaimer The Thang: Side straddle hop Through the tunnel Little baby arm circles Raise the roof Quad Stretch Calf Stretch SlowFast Merkins Through the tunnel Big boy sit-ups Modified Suicides 20 Squats- run to 1st Tree 20 Merkins – run to end of circle 20 LBC’s – …
Six pax at #Swampfox choose to ignore the forecasted rain to be treated to a perfect 50 degree morning. YHC picked a body part and choose to work out this area before moving to the next. Work was done. Weather- Perfect. Lap around parking lot SSH 15X IC, IW 15X IC, Merkins 20 OYO, Squats 15X IC Legs- …
Fresh off of several days in the #Fartsack during a spring break trip with the M and 2.0s, YHC emerged from the #Fartsack excited to lead the PAX of #Amble this AM. Accepting the offer of the AOQ to lead this band of #HIMs, YHC made the call to take the PAX on a mini …
8 PAX arrived at The Castle on a chilly 47 degree rainy a.m. Opened with the Disclaimer then onto exercises In the COP: Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 forward and 10 backward in cadence) Windmills (10 in cadence) Then, in …
5 PAX arrived at #TheCastle to get better, despite YHC’s “There will be running Tweet” posted the night before. As usual, the PAX did not disappoint and YHC left upper bodywork and jump ropes behind. Conditions – 41 and brisk Opened with the Disclaimer The Thang (all 3 count): SSH *15 (IC) Through the Tunnel …
The P200 is squarely in the review mirror. Spring break and Easter vacation are behind us. The cold weather has (mostly) subsided. Any other excuses that YHC is missing. If there are, kick them to the curb and get back into the habit of an F3 morning. Wake up before most peoples day starts. Hang …
As Spring Break came to a close this weekend and the Masters wrapped up, the relatively uncouth brethren of @F3Columbia #Dawnstrike were called into action ahead of the sporadic rains that would later wash the Augusta National course. And what a gloomy morning it was as a foursome posted to tee off at Dreher HS …
It was a beautiful day for a boot camp this morning. The only thing missing was rain and mud. TClaps to Termite for bringing a couple of guys from Palmetto Place to share in the beat down. COP: TW does welcome, disclaimer and prayer. Bookworm & TW alternate exercises. SSHx15 ic. TTTx15 ic. LBACx10 …
This year’s Gauntlet will take F3 Lexington’s ultimate week-long CSAUP event and double it in an “Old School” vs. “New School” beatdown that’s got to be experienced to be believed. All PAX from Lexington (as well as our surrounding regions) are invited to come out and join in the “fun” as we visit 10 AOs …
F3 Scripture Memory Project i.e. F3 Sword Qs: Jar Jar @caseymcmillanmd, Nails @f3nails, Spot @cfdckip. Group Twitter @f3Sword As men, we desire constant improvement, which is why we frequently get together in the gloom to discipline our bodies and keep it under control (1 Cor 9:27). I have been encouraged and strengthened through various 3rd …
12 PAX won the first battle of the day, entered the Gloom, and got it done this morning. Here are the details… Conditions: 42 degrees and clear, however the PAX warmed up quickly. The Thang: Mosey to IIla. Run the length of IIla towards Satchelford Rd. stopping at every driveway to do 4 merkins – …
The hills are alive with the sound of… #mumblechatter.Read More »
17 PAX entered the Gloom wondering what Goosefire had planned for us. We knew it would be good and he didn’t disappoint. We were joined by Goose’s merry band from the #Cross. It was great having them all out! Conditions: 54 degrees, clear. Thangs (Not in order just a lot Fun) Less than 45 minutes …
2 Pax came to #TheYard for a #BellBeatDown. Conditions: really nice in the 60’s The Thang: we took 2 laps around the circus to warm up, then commenced with KB Revolutions 10 each way for Halos, SlingShots, Around the World, Figure 8’s and HunchBacks all OYO. Then we got down to business, all OYO Set …
8 Pax posted at The Castle for TOY’s 4 Corners of Fun. Weather – a perfect 66 degrees, clear, calm and dry. F3 Disclaimer Warm Up: SSH x 25 LBAC Forward x 15 LBAC Reverse x 15 RTR x 15 TTT x 15 Imperial Walkers x 20 4 Corners of Fun: The PAX mosey up …
Conditions: Perfect for making little puddles on the tennis court Disclaimer Rinse and Repeat doesn’t refer to the workout details, but actually the pax. TomTom and Jar Jar, names so good they are worth saying twice (and being spelled properly). We were the only ones #legit enough to post today (I didn’t know Spring Break …
13 faithful gathered around the hallowed ground at #Thunder for a little YHC special. The pax expected to cover some ground today and while we never strayed too far from the AO almost 2 miles were racked up before it was all said and done. Great push by all in attendance. Conditions: Mid 50’s – …
Another Saturday at #Battle where limits are pushed, sanity is questioned and the #DRP is served in a manner akin to drinking water from a fire hydrant. This week featured Battle on location at Finlay Park in honor of the anniversary of The Mission. With new locales to explore, the question had to be asked …
YHC was joined by a few brave pax for #SpeedDay at the #StumbleSpeedway. 7 pax for the warm up mile and 5 for the sprints. Conditions 56 degrees and still dark The Thang: We warmed up with about a mile mosey turning left out of the AO parking lot onto Olde Knight Pkwy, then right …
Someone had to keep down the fort for Stumble on P200 race day. Unfortunately, the only one the AOQ could find was YHC. Luckily for YHC, Skirt didn’t get the memo and showed up anyway to the $Bucks for our 5:15 run about. Conditions: Cool and dark The Thang: After I explained to Skirt why …
It was a gorgeous day for a workout. Mid to upper 50s. The anniversary of the mission fell on Easter weekend so we were able to celebrate not only the mission AO anniversary but our risen saviour. And 52 pax is an awesome sight to see at my home AO. TClaps to all who posted. …
4 PAX arrived at #TheCastle to beat the rain and get better. YHC had the privilege of leading the PAX this morning and they did not disappoint. #TClaps to Beamer who introduced us to The Castle Cross last year on Good Friday. YHC added some additional fun in this modified Q. Conditions – 67 and …
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16 Just as you would not be able to condemn one of your own children to death and damnation, our Heavenly Father was also unable to condemn us. …
Always a privilege to lead at Thunder. We did this for 45 minutes: Conditions: Perfect The Thang Grab the Shovel Flag and plant it in the field COP : SSH 10 IC, 5 merkins, 5 squats oyo x3 Circuit 1: 10 Lateral Step-ups R/L, 20 Decline Merkins, Run to the field – do 10 Broad …
Concrete block walls, topped with razor wire and broken glass, raced by the whitewashed cage as our driver downshifted into the corner throwing us, his cargo, hard against the wooden bench. Dented pickups and SUV’s jostled in both directions between clusters of locals all hemmed by the tight packed houses opening up only sporadically to …
6 Pax entered the gloom to discover a calm, 46 degree morning. The QIC exceeded his creativity with a fun workout that included music and an Easter egg hunt! COP: (All while listening to select songs of Temple of the Dog, AWOLNATION, and R.E.M.) SSH- IC/Plankjack- IC/Slow-fast Merkin x10/Monkey Humper- We rolled through this set …
So, if a Dirty MacDuece is a series of three exercises of various muscle groups in rapid succession, 12 counts each; a “Down and Dirty MacDuece” is the same with all three exercises targeting the same muscle group. A real CrowdPleaser. Conditions: Overcast and cool with an even cooler breeze. Warm up at the COT …
Merkin Ladders and a Dirty MacDuece or Two (or Four)Read More »
13 Faithful gathered at #Brickpile for an old school, classic all-around. YHC had not q’d a workout in quite a while and while there may have been a little rust the pax were willing to push through and make it count. The plan for the day was to remain on campus and gain a little …
So for those that don’t know, Turnpike, in announcing my Q on the Twitter, posted a gif of Barney and Dora. Now the Dora is fair because my workouts are prone to the Dora, but the Barney was a bridge too far. Thus, the BARNEY workout The Thang Disclaimer COP SSH x20 IC IW x20 IC …
7 PAX from across the Iodine State fight the force of the fartsack at the SC Power Team 2018 Economic Development Review. Mumblechatter and “Bum”blechatter were strong thanks to the shrimp and grits and short-rib mac ‘n cheese sandwiches. Was an honor and a pleasure to lead these fine fellows in the Hilton Head gloom …
Twas a brisk mornin’ with a breeze in the air when Clan Ironyard breached the gates for a mini-convergence of sorts, and the Circle of Pain. The Laddys had demonstrated their abilities to hoist a glass the previous weekend for St. Paddys, but now needed to start thinkin’ barrel chests, not barrels of beer as …
8 PAX emerged from the #Fartsack on this first morning of spring in search of a way to #GetBetter. With the storms clearing out and perfect conditions on tap, YHC came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. On this morning, it was YHC’s plan …
7 PAX claimed their first victory of the day by beating back the warmth of the fartsack and sounds of thunder storms. They dominated the Gloom with a Thunder of their own. They didn’t use excuses of “Tapering” or weather. They simply GOT. IT. DONE. Conditions: Soggy ground, dry skies …
It’s been a while my friends. YHC has had a string of busy days, sickness and just plan ole laziness. That being said, the WOW is back with a vengeance just in time for the P200. The P200 is an event many of us have completed quite a few times. That being said, there’s always …
7 PAX posted to #BATTLE aware that Dodgeball wasn’t going to be able to post which was a disappointment. That guy lays it down like no other and gives you plenty of reason to keep working harder. At that point YHC communicated with Splinter to see if he wanted 1st or 2nd? He wanted 2nd …
YHC knew immediately “Upper Body” was my responsibilityRead More »
8 pax ventured out of the fartsack this Friday morning to celebrate the beginning of March Madness! YHC being a Buffalo Alum, wanted to celebrate the biggest upset of the tournament (biggest upset at that time anyways), Buffalo over Arizona! COP: SSH x 15 IC TTT x 15 IC Little Baby Armcircles x 10 fwd, …
Solid effort on a chilly March morning. 6.75 mile route: Leave SPC on Woodrow to Blossom Left on Blossom to Bonham Left on Bonham crossing Devine to Sweetbriar From Sweetbriar right on Heathwood Circle Heathwood crossing Devereaux to Cedarwood Cedarwood turns to Heatherwood Heatherwood crossing Trenholm to Bucanhan Bucanhan to Trenholm then left Down Trenholm …
Conditions: Cool 30 degrees The Thang: After a late night substitution YHC had to come up with something at 5:15 this AM so we went running around the neighborhood with some excellent mumble chatter/news updates of the previous day. Off Campus up Adger to Cassina for warm ups 30 SSH 10 Merkins 25 Flutters …
Starting to expect at least 20+ every week guys! Great turnout! During our prayer time this week, we had some requests shared that were “suddenlys”. What I mean by that is life can change in an instant. This week, the life of my family was changed suddenly too. My Dad has been diagnosed with kidney …
9 PAX came out in the frost to start Tuesday off right. The Thang: Warmup – Mosey around the circus. Circle up in the parking lot for some Imperial Walkers (x20) and Arm Circles (forward,backward,overhead x12). Mosey to the brick cage. One Cinder Block each. Walk with blocks Cusak style to long fence. Bears and …
8 PAX posted this early Monday morning to put the final touches on P200 training or just preparing for the upcoming challenges they will face. YHC was glad to have this time with these guys because some in attendance are participating on our over 40 P200 team! Proud of their commitment. Here’s the THANG! Conditions: …
We had a ready – willing and able group of 8 PAX Post to the Castle this AM for a Kamikaze Q of full body impact #focusonform. Shout out to Beaches who joined us from Clemson, in town for work training – glad to have him show and WORK! Weather – a perfect 35 and …
Three brave souls posted at Sandlot for an all-50+ workout. (Young bucks in the Northeast must love extra jammy time on a cold morning?) Warmup: Mosey to Summit Fountain Arm Circles Carolina Drydocks Squats Lunges SSH Imperial Walkers Bend & Reach Mosey to Hot Tub Hill: Squats at the top x 25 Run to flagpole …
YHC planned a well balanced workout bringing back a fan favorite – the Deck of Pain. A party foul was committed as YHC didn’t spin any tunes until some mumble chatter – IHeart Radio Family Version to the rescue. We certainly could have used TOY’s playlist! The deal was simple: Each PAX took 3 cards. Spades = …
35 degrees didn’t scare away 5 Legion faithful as YHC “scraped” the windshield with the wiper blades and some windshield fluid to get to the Gloomiest AO around (#not smart). I love Qing Legion cause these guys never shy away from a challenging workout. YHC tried to keep the intensity high throughout the workout and, as …
9 pax did the hard thing and got up in these cold temps to put some work in. Spring and summer are coming, enjoy the cooler weather while we have it Conditions 32 degrees, clear skies, full hearts The Thang SSH x 25 IC Merkins x 15 (2-count) IC Indian Run to Landrum sit ups …
The Thang: Once again this year we will be offering a Good Friday Ruck that includes stops at several local Shandon Churches for readings from The Way of the Cross and some exercises at each stop. Pax are encouraged to carry heavy rucks, coupons or pick up a block from Dreher before we depart. Gather …
It was a chilly but sunny day in Finlay park. We prayed up first, then TW with the disclaimer. COP: For the warmup, we did SSH, TTT, Windmills, LBAC and Bend&Reach all x 15 IC. Mosey to Ampitheater Triple Nickel: run to the top, 5 burpees, run down, 5 burpees. R&R 3 …
Seven Pax woke up to a clear and cold morning. It’s 32 degrees with frost on the ground. Where did Spring go? It doesn’t matter because these Pax are too cool to be cold. Jog in place while YHC mumbles something about a disclaimer. Run in place with knife hands (Mission Impossible style). Mosey around …
In 1930 an American physiologist named Royal H. Burpee developed the Burpee test as a part of his PhD thesis…at least according to Wikipedia. Millions of people in the years since have come to rue the day Dr. Burpee had this brilliant idea, but it has helped us all to #getbetter. This is YHC’s least …
Temp: cool and damp Disclaimer and Tha Thang: SSH X 25 LBAC forward x 20 backward x 20 Raise the roof x 20 Calf stretch 30 sec each leg Through the tunnel x 20 Get Blocks: Shoulder press X 20 ( in cadence) Jump rope 30 sec Curls X 20 ( in cadence) Jump rope …
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: Mild temperatures, perfect weather. The Thang: Disclaimer Some Little baby arm circles forward and back, then overhead claps. About 20 SSH for a warm up. Then mosey around Hampton Park (1/2 mile), finishing in front of the stone seats facing the baseball field. The following ladder: 22 Decline merkins, 22 squats; 16 decline merkins, …
YHC issued a challenge to downtown Columbia pax to come out and join the Hammer faithful for this morning’s workout. McLovin and Hee Haw answered the call as did 13 Hammer regulars and 1 FNG. YHC would have loved to have seen more Columbia pax who don’t make the regular trip to hammer, but that …
6 brave PAX arrived at The Castle on a chilly 33 degree a.m. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 in cadence front and reverse) Windmills (20/10 per leg) (in cadence) Jog around …
YHC was tasked with the Q at #THUNDER on Jan. 2. Alarm issues hampered posting at 0530. However, late arrivals sometimes give you a chance to try something that you may have in mind for next time. Spot, Beads and Oscar were working out OYO without YHC being present that day and 2 of those …
It’s been a while since YHC attended his usual Monday morning boot camp at #Brickpile. This time of year Monday’s are dedicated to training for the P200. April allows YHC to get back to this special group of guys. This morning was a little cooler than it has been and kept a few in the …
COP: SSH×20 IC Burpees×2 OYO LBCs×10 IC Mosey to 1st corner of Blatt. SSH×20 IC Burpees×3 OYO LBCs×10 IC Mosey to 2nd corner. SSH×20 IC Burpees×4 LBCs×10 IC Mosey to 3rd corner. SSH×20 IC Burpees×5 OYO LBCs×10 IC Thang: Going to be at the hill right next to flag. 10 burpees at bottom. Run …
With both unseasonable temperatures and the reality of the P200 looming on this Monday morning, YHC emerged from the #Fartsack looking for a way kick start the week with a tall glass of #DRP. Nothing like speed work to get your mind right and give you the opportunity to breathe in some cool morning air. …
YHC was not there due to Lexington Convergence. But it is important to get the backblast out for these guys! We did warmup, SSH, merkins, squats, LBC, LBAC all x 20 more or less. Then we rolled over to the amphitheater for a ladder of incline merkins and monkey humpers x 10 at the bottom …
When Cesspool reminded YHC and Fannie that we had the #Battle Q the news was greeted unkindly. Between a few random injuries, illnesses and a dash of #fartsacking, leading the men of #Battle just wasn’t a good option. Thankfully, Fannie and I have been around a while and know how to give the buys a …
8.5 Pax showed up for an end of the week jamboree with lots and lots of stations. Conditions – 43 degrees, wet and soggy…Which, believe it or not, was a vast improvement from my last Q in 10 degree weather. Disclaimer The Warmup 20 SSH (IC) 20 Imperial Walkers (IC) Stations Pax split up into …
TOY’s Anti-80’s Playlist on Display at #TheCastleRead More »
9 PAX were not scared off by the rain overnight to post for some unexpected block work. Conditions: 60 degrees, soggy but not raining The Thang: Warmup: 20 SSH IC 10 merkins IC 10 squats IC 10 burpees OYO 20 LBCs OYO Run down to the bottom of Briarfield for a hill suicide. 10 burpees …
Woodshed and Legion have been regularly meeting up on top of Indian Mound since Legion first planted its shovel flag in 2015. Our March convergence was another opportunity to work out with our brothers from across the gloom. The Thang: We started 2 minutes late (YHC didn’t have a watch), so, from Woodland Park, the …
8 PAX arrived at The Castle wondering what in the h@#! Lambchop had planned for us. Gear was scattered across the COP and music was blaring. Conditions – 50 and gloomy The Thang: There was a disclaimer, and the warm-up consisted of the PAX gathering the gear and Cusaking it to the tennis courts, where …
55 Seconds of Pain, Rinsed and Repeated at #The CastleRead More »