F3 Columbia Backblasts
Conditions: 47 degrees, no wind and no rain. Perfect for running! For today’s Ramble we covered some new ground by running through some “sketchy” neighborhoods. The PAX ran in a tight formation. We ran 6.5 miles, for an elevation gain of 386′ (we conquered at least three significant hills). We were please to have an …
The end of the month at Hammer always means it’s time for a Dealer’s Choice. YHC challenged the PAX to give us their best. 10 dominated the fartsack and did not disappoint! Conditions: A refreshing 45 degrees and clear. The Thang: Billy Bob: Burpee Ladder 10 reps down to 5. (The tone was set) RA: …
13 dedicated men took the DRP and headed to Woodshed for a Tues boot camp. YHC was asked to come guest Q by Chewy a few months ago. I happily accepted the invitation. It’s been a few years since I’ve been to this AO. I was eager to get back to Meadowfield and to catch …
9 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. With the start of the week upon us, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the …
YHC posted at RAMBLE this morning with an idea of some hills and some sprints. The idea was for the group to try and stay together but that’s not happening when you have people like Stache, Borat, and Welcome Week leading the charge. Conditions: 63 and a slight drizzle. Leave SPC crossing Devine on Woodrow …
7 PAX posted at #BATTLE Saturday knowing it would be a physical and mental test. Spring has sprung in the Midlands so no excuses as to weather for fartsacking. No more Chit Chat. Here’s the Thang! Conditions: 57 and overcast. Perfect YHC lead off because I knew Rosinbagger was going to put it down and …
Weather was pretty warm. The fields were nice and wet. COP: SSH×20 IC Windmill×20 IC Merkins×20 IC (honor of Training Wheels socks) LBACs×20 IC (front and backwards) Seal claps×20 IC Flappers×20 IC (same as seal claps except hands clap behind you, also 4 count) Chopper LBACs×20 IC Air press×20 IC The Thang: Fast …
Enterprise Burpee Surprise @F3TheMission 2/24/2018Read More »
15 faithful posted for a block/brick/run round and round. Strong work by the pax. Not too much mumble chatter so I guess we were all worn out. Conditions: A perfect 73 degrees The Thang: SSH x 25 IC Merkins x 15 IC LBAC’s – forwards, backwards into overhead clap into raise the roof x 15 each …
9 folks expected an easy workout this morning, assuming YHC had just been sleeping in during the recent cold months. Some might have still found it easy, but it was slightly unique nonetheless. Conditions: 62 and just right. 3 degrees colder would have required an audible Q swap. The Thang: Warm up SSH x 30 …
14 (well, 13 and then PB showed up sometime after the launch) posted to the #gloom for a State property tour of 6 miles. Conditions: 67 and muggy The Thang: Depart SPC headed west on Devine. Right on Harden. Left on Green. Cut over to the Horseshoe. Right on Sumter. Left on Gervais. Duck through …
8 pax emerged from the fog on this gloomy Tuesday morning. Luckily no last minute changes occured but YHC still had to prep for back to back Qs. Big props to RA last week for taking over in my absence. Conditions : 60 and super foggy. The Thang : Warm Up: SSH x 25 IC Slow …
Conditions: Foggy and 64 in February….go figure… The Thang: Mosey to Adger/Cassina for warm ups 30 SSH 20 IW 10 LBAC F/B/OH Clap 20 Squats 10 Merkins Mosey to Adger/ Deveraux 30 LBC 30 Flutters Mosey to top of Adger/Berkley Hill Burpee ladder on Adger Hill in memory of Beano’s beatdowns of the past …
8 Pax appeared in the gloom at The Castle ready to start the week off right. Conditions: 58 degrees and cloudy Disclaimer Warmup: 20 SSH IC Calf stretches 5 merkins for the Nantan 20 LBAC Fwd and Bwd IC 20 Windmills IC 20 TTT IC 25 Flutters IC Tha Thang: Mosey to the 4-way for “Hill, Hill, Hill” runs & ladders …
Eight pax gathered in the pre-dawn of Presidents’ Day to run some of the hills near the Stumble AO. Conditions: Overcast, 56°F (with 51°F dewpoint)–just a slight chill in the air The Thang: Olde Knight > Old Woodlands > Indian Mound > Martha’s Glen > (merge onto) Hampton Ridge > Old Woodlands > Hampton Leas …
Some news came across the Twitter/FaceBook on Saturday that shook a lot of F3’ers, and should make everyone think hard about their health. During the Fort Bragg GoRuck, Jerome Gonzalez a young father and GRT from new Jersey collapsed during a ruck march. While every effort was made, and EMT’s were on the scene quickly, …
What a beautiful day for a workout! 60 and PERFECT! YHC pulled up to Old Glory waiving and felt inspired to put it on the PAX that were willing to do the early thang. And as the clock struck 6AM the PAX gleefully took off. The Thang: Warm up lap around the school to the …
It was warm and sunny. Maybe high 50s. TClaps to Spokes stepping up to Q. And a good Q it was. Start with a prayer. COP: SSH×20 IC Through the tunnel×20 IC Air press×20 IC LBACs×15 IC (Forwards and reverse) Then Spokes explained his Diamond of Death. Cones were put …
YHC has missed Battle for the last few weeks based on gaining more miles on the weekends. Rotation was up for a Co-Q with Misfire, but he has a back injury that kept him grounded. There is a reason Battle uses a CO-Q approach, and the Pax demand all out intensity for the full hour. …
4 men rose from the #fartsack for a little block time at #Swampfox for the morning after Valentine’s Day. Blocks have been absent for a while in our workouts so YHC decided to bring them back in style. Weather- Perfect The Thang- Warmup around the school with SSH 20X IC, IW 10X IC, Merkins 10X …
16 pax posted for a unseasonably warm Friday Fast 4 with coffee to follow. Yes, YHC threw in one hill…sorry guys. Sometimes, have to throw a hill in if you leave Shandon. The Thang: South on Woodraw, Left on Monroe, Left on Bonham across Devine, Right on Heathwood Circle, Right on Devereux, Left on Kilbourne, …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. This morning was different than many others. There was no cold air or sub-freezing temperatures to be found in the #Gloom. In its place, was nearly perfect weather and a call to be challenged in ideal conditions. Those PAX who …
A while back, Collar instituted the dueling Q at Hammer based off of Battle and how each Q takes his best shot at the pax for 30 minutes before handing off to the next Q. The dueling Q has become a great workout opportunity because it changes up the routine and allows the Q to …
Fresh off of a shameful #Fartsack on Tuesday, YHC emerged from this AM 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 on this Valentine’s Day to get creative with the route. While was not chocolate or roses offered …
7 Pax decided that Valentines Day would not keep them from getting better. They knew their hearts needed some true love from The Gloom. A balmly 45 degrees created a perfect setting to provide some true love to the Heart. The Thang: Disclaimer given and no Pax back down As usual I like to get …
Steve Jobs has been quoted as saying, “Deciding what not to do is as important as deciding what to do.” Do Things: 30 SSH’s (IC) 20 Squats (IC) Mosey to Park: Grab Blocks Don’t Do Thing: The PYT 1 Mercan : 4 Shoulder Presses w/Block 2 Mercans : 8 Shoulder Presses w/Block 3 Mercans : …
The weather was almost perfect this morning. 7 PAX were on hand including 1 FNG. The Thang: SSH x50 IC LBAC x25 forwards IC Squat x25 OYO LBAC x25 backwards IC RTF x25 IC (a little stretching) SSH x50 IC grab a block and head to the field PAX began a ladder on the field. …
Conditions: Warm 8 pax weren’t scared off by the prospect of a trip through…DUH DUH DUH!!!…the Tunnels. Personally, I’ve always found Leesburg more concerning in the gloom, but regardless, we all survived. Alas, YHC created the route without Strava, and thus I overestimated the distance slightly, so most completed somewhere from 3.8-4.2 miles, with some …
Some days are fun, some are long, and some are just about knocking out what needs to get done. Hill work is never fun, but it needs to be done to get better. To that end, 10 dedicated pax came out this morning for 5 FULL ON sprints up Saluda and a bit of downhill …
10 Pax posted with an under-the-weather YHC for a track workout at Owens Field to #GetBetter and #GetFaster. It was dark and cold, but we warmed up fast. Disclaimer by YHC. The Thang: 2 lap mosey to warm up followed by IW’s x 20, Alt. Lunges x 20 and Squat Jumps x 10 OYO. Proceed …
Conditions – 38 and clear The Thang: 30 SSH 4X IC 1 Burpee 25 IW 4x IC 2 Burpees 45 Arm Circle/Arm Clap 4x IC 3 Burpee 20 Big Boy OYO 4 Burpee 20 Squat 5 Burpee Mosey to back tennis courts From end line. Following circuit x …
It was a wet, nasty overcast day. Temp about 54. Perfect weather for a Saturday morning boot camp. Heist and Serena put in some miles before and after the boot camp. Tclaps to them. And good showing of OGM Alumni again. Shows that OGM and F3 together can impact the lives of these men. …
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 a return home of one of F3 Columbia’s finest, morning fog, questionable decisions and an #IrishGoodbye. With both YHC and his co-Q, who each tend …
5 PAX arrived at #TheCastle for a Dealer’s Choice. Work was done and we all got better. Conditions – 34 and finger tingling, finger pain cold – Where was Kamikaze with the pre-warmed blocks??? Wham!: Opened with the Disclaimer and warmed us up: SSH *30 (IC) Imperial Walkers *20 (IC) LBAC – Forward and Reverse *20 …
Nine Pax scambled up and down hills, dodging potholes and distracted drivers along the way. The thang: Starting at Trenholm Plaza, up Forest Dr. Left on Brentwood, Left on Buchanan, Left on Trenholm, End at Trenholm Plaza. #Coffeteria followed.
YHC put a call out to the pax for a 5:15 start as opposed to the regular 5:30 start so that we could be sure to get in a solid 6 miles. P200 training is now in full swing, and the plan called for 6 in the morning and 3 in the afternoon. 6 pax …
YHC is nursing a slightly bum knee – solution? Design a Q (inspired by a Splinter guest Q a few months ago) that focuses heavily on upper body work. Shoulders, traps, biceps and chest are in for a beatdown this day at Legion. Conditions: 48 Degrees, ground slightly damp – conditions are perfect, it’s business …
Four faithful PAX started the day right: in the gloom and in the good, cool, clean air. The traditional Dirty MacDeuce has three sets of exercises that are done for 12 reps each, without a break in between and followed with a jog. Typically, one of the exercises is chest, one core, and one legs. …
9 PAX arrived at #TheCastle to enjoy the 50+ degree weather and get better. YHC had the privilege of leading the PAX this morning and they did not disappoint. McLovin was in full summer gear, while the other PAX weren’t as daring. Conditions – 54 and damp, but fantastic and layer free Opened with the …
The Woodshed PAX started their workout with a clear 33 degree morning, as always not knowing what was in store for them. Hopefully they were confident that YHC would bring a full body workout, guaranteed or their money back! We got started with a quick mosey out of the parking lot towards the back of …
10 PAX braved the darkness that is Legion. It’s been a while since Legion gave The Murph a go. Many PAX bang it out in about 45 minutes, but Legion is 60 minutes, so YHC served some ab-friendly appetizers. Conditions: A warm 31 Degrees The Thang: 25 SSH (In Cadence) 20 IW (In Cadence) 20 Squats …
12 PAX emerged from the #Fartsack on this first Tuesday in February looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the MGC Long Run on Saturday, came ready to lead the Pax of one of the finest AOs in …
7 Pax made it out to a post Superbowl run and got the treat of running up and down hills. Conditions: 40 or so Thang: Leave AO headed west on Forest to Willingham, R on Willingham (all except for Wally); Willingham to Atascadero; L on Atascadero up hill crossing Forest to Greenhill; down and back …
YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had …
So I was lead to write this backblast because of how things played out. During the workout we heard war stories from the GrowRuck the past weekend. And also had a flyby from the GoRuck Tough that happened that night. I showed up early and ran a quick 4 laps of Blatt field to …
Mission Q for 2018-02-03 Weather: 32-ish, cloudy but no wind. Perfect for a winter February morning. Disclaimer, no FNGs, let’s get started: Warmup: SSH x 10, TTT x 10, Imperial Walkers x 10, LBAC x 10 each way. Military Press x 10, Chopper Squats x 10. The Thang: Mosey to the retaining wall. Climb a level, …
Three pax descended upon the Sandlot turf this cool morning to get a tough workout in. The Q, Binary, was surprised to hear he actually missed his assigned Q for the previous WO day but was ready to go. Conditions – 35 and clear Disclaimer The Thang Mosey lap around building grab a block SSH …
Conditions Clear and 28 for the 11 PAX who chose to #getbetter Handled that F3 Disclaimer thing COP – 3 count SSHx10, 5 burpees – OYO, SSHx10, 5 burpees – OYO, Slo-squats 10, 5 burpees – OYO, Slo-squats 10 – 5 burpees – OYO, LBAC-F x 10, 5 burpees – OYO, LBAC-R x 10 – …
Bricks – Blocks and a Super-Blue-Blood Moon at #theCastleRead More »
Four faithful PAX showed up in the gloom to do some work. The cold morning air (33°F) quickly seemed to warm-up and what seemed like a relatively easy workout plan quickly got rather painful. The PAX pushed through the pain and completed the workout like real champions. If you missed it, you shouldn’t have… Warm-up …
Not much time for expounding today, but here’s what we did – it was tough and effective, and the Pax did a great job working through it. In the opinion of YHC, this workout is a great “go-to” and a good one to repeat occasionally. Believe it or not, we covered almost 2.3 miles in …
19 Men posted for a fun morning of fartleks(Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”…..as defined by Wikipedia) It was …
YHC fancies himself as more of a runner than a boot-camper. But Collar must have wanted to change that so, without consulting YHC, I found myself added to the list of Hammer Qs. For YHC’s VQ. Yes, you read that right. Somehow YHC has slipped through the cracks. But no more. 10 pax and YHC …
6 non-fartsackers and non-boxmakers made the morning gloom at Sawmill for last bootcamp of January. Warm-up: Mosey around the Rec Center grabbing a couple bricks along the way. Through the tunnel (17), baby arm circles (17 forward, 17 backward) and squats. The Thang: Two groups of three: Triple check (1 circuit – wall sit with …
Five pax posted in the late January gloom to prove their tenacity on this impromptu Q. Warmup: SSH Imperial Walker Bend & Reach Jump Squats Merkins Flutter Kicks LBC Big Boys Freedom Twists Mosey to Hot Tub Hill for the THANG: 10 Merkins Run to Flag for 10 Squats Run to Turn for 10 Jump …
In spite of Gaston’s promises for no rain, a light mist fell upon the 13 collected pax in Trenholm plaza ahead of a speed test day inspired by the weekend’s #GrowRuck07. 45 minutes into that twelve hour ordeal, the @GORUCK cadre called for an Army standard PFT (Personal Fitness Test) which consisted of AMRAP Mercans …
Conditions: Pretty good not too hot not too cold THE THANG: COP: SSH (x10) IC Arm Circles: (Forward and reverse x10) IC Arms remained up for overhead claps (x10) IC Arms remained up for seal claps (x10) IC Arms remained up for thumb raises (x15) IC Merkins (x10) IC Flutter Kicks (x10) IC Merkins (x5) …
4 pax could not wait for convergence time and posted early for a tabata beatdown. Conditions: Low 40s and clear but the pax got warm fast The Thang: COP Mosey to the #Brickpile, stopping for 3 sets of: SSH x20 IC Little arm circles / air press x10 IC Hand out bricks and over the …
Conditions: Wet and 55 Tha Thang: COP: SSH X 25 in cadence Calf stretch OYO Plank Jacks X 20 in cadence Quad Stretch OYO Grab Bricks and Go to Gazebo: Squats with bricks X 25 Curls X 25 Step ups X 25 Mosey to “Sweat Box” Deltoid Raises X 25 with bricks Wall Sits until …
Weather: wet, nasty, rainy. But warm. I was honored to Q for these guys. This is a different kind of AO. Even more important than my home AO, #F3TheMission. And it means the world to me. I ask for prayers for these kids. I cliff note styled my testimony while we worked. So …
YHC was already smoked. Due to work issues I could not attend Grow school or the Tough to happen later at night. So Dawnstrike, and Brickpile convergence, then over to F3TheMission for an Enterprise beat down. I say that to honor my brothers who posted with me and pushed me. As an OGM graduate, F3 …
12 PAX ended their week right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for long. A solid showing by the PAX, who continue to enjoy the jump ropes – YHC heard one PAX asking where his rhythm went! Conditions – 29 and fingertip cold Opened with the Disclaimer The Thang: …
10 PAX arrived at The Castle on a clear 40-degree morning. Opened with the Disclaimer then onto exercises Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles (10 in cadence front and reverse) Raise the roof (10 in cadence) Frankensteins (10 in cadence) Wave of merkins (8) executed …
Weather: 30 and crisp At the AOQ meeting last week, Stache encouraged us to focus a bit on a specific body part or two in our bootcamps. The #spurboys know I’m up for a good leg workout any day of the week and figured we’d test things out at #Thunder this morning. We put in …
Wilderness Notes you know that spiritual passion, sight, and affections ebb and flow. At times our sense of spiritual realities can be strong and vibrant; other times, our hearts feel like lead weights and we find ourselves longing for God to visit us once again and bring refreshment (Psalm 85:4-7). These seasons are usually …
15 Stumblers took on a massive amount of turns as they successfully released the genie from the toilet this a.m. Conditions: 45 Degrees (but felt more like 35) The Thang: https://www.strava.com/routes/11738831 Announcements GrowRuck festivities this Saturday: Convergence Boot Camp 7:00 a.m. Dreher High School, Grow School Breakfast $10 (following the boot camp?), expected to …
It felt good to work out today without layers and a stocking cap! Nice 65 degrees called for short sleeves. While a little wet, that did not hinder the 14 PAX that showed up for some work. We moved through three stations and covered all the main areas of the AO. Weather: 65 with an …
Conditions: 65 and amazing (little windy and maybe a few drops of rain) When YHC shows up to Q most pax know what to expect. There was a lot of illegal pax on pax contact, a little rolling around in the clay, and a lot of fun. The Thang: 20 Burpees OYO right out the gate Grab blocks …
Conditions: Perfect (does it really matter?) 9 Pax showed up, showed out, and got better. The Thang: McNugget and Splinter’s turn at Battle on 1/20. McNugget had been a no show for quite some time, so he was pleasantly surprised when the Pax welcomed him back with open arms. This was a fun workout with …
Conditions: 60ish, breezy with some drizzle. Just another hot and humid morning in Columbia 9 Pax enjoyed the early winter thaw to #getbetter. The Thang: Tabatas with a new twist. Instead of doing 1 exercise for 4 minutes in a 20 second exercise, 10 second rest sequence, we did a different exercise for each 20 …
Conditions: A blazing January inferno, plus some rain Tha Thang: 9 gathered for what was promised to be a leg/core focused beatdown. Some #grumblechatter ensued for the first 10 minutes as there was the usual full-body warmup. After that, silence as YHC was true to his word. Disclaimer Mosey to corner. Warmup with SSH, Merkins, …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
6 PAX sweat it out at The Bull this a.m. It was a small, yet All Star cast of F3 Columbia royalty including 2 AOQ’s, a 1st FQ, a 2nd FQ, a Nantan and a Robber… and a flag, a lonely, lonely flag. Conditions: 40 Degrees The Thang: #TheBull – Gather at the corner of Blossom …
13 Pax decided to begin the week with a little Beamer Q. I was determined not to disappoint, i mean how could I, this was my first appearance in a couple months!! If you refer back to my last Backblast I wondered aloud if the Pax think I only show up for Qs, I did …
2 pax took a 1 mile stroll around Finlay Park to get warmed up. COP: SSH ×20 IC Bend ‘n’ reach ×20 IC Military press ×20 IC LBAC ×20 IC (foward 20, reverse 20) Flutter kicks ×20 IC LBC ×20 IC Thang: Grab 2 blocks a piece. Mosey to next field over. Partner up. First …
9 PAX made the decision this morning to #DoTheHardThing and turn back the option to remain in the grasp of the #Fartsack. When these men arrived in the #Gloom this morning, they found YHC looking for new ways to challenge the PAX of #TheCastle; an AO whose commitment to #GetBetter is as strong as you …
It was cold, clear morning at Sandlot today but one where it seemed the temps kept some of our usuals away. Binary was on the Q and having that accountability helped to make sure he was there himself. The layers were plenty but the Q for today planned to have ample work that got blood …
13 men appeared in the 20 degree gloom. Two of them, YHC and Splinter, had the Dueling Q on this day. Work was done and done right. It was a workout to be proud of. Conditions: 20, dry and calm. THE THANG: From COT run Briarwood to Satchel Ford to the bus loop. Chaser: 10 …
Conditions: 22 DEGREES. DAMP. ONE LIGHTLY FROZEN OVER PUDDLE Notes: With this weather the objective was to KEEP MOVING and STAY OFF THE WET GROUND!!! The Burp-leks and Circle Merkins are real crowd pleasers. You know the workout is going when two PAX offer up the workout time remaining (just in case I didn’t know) …
With the 20 degree weather, it was time to get warm fast at #swampfox. Start off fast with SSH and burpees. After that, YHC decided to bring some coupons from the house so the pax could throw up a little more weight than the usual cinder blocks. Disclaimer (watch out for ice on way to …
15 PAX emerged from the #Fartsack this AM and did not allow the reports of supposed inclement weather stand in the way of the chance to #PushTheRock. Standing amongst the thoroughbreds of #Ramble was YHC, who, upon receiving an invitation from Bundy, was honored to lead the men of F3 Columbia’s toughest running AO this …
In order to celebrate the decision by Christian Wilkins and two of his fellow defensive linemen to return to THE Clemson University, YHC thought this a perfect opportunity to commemorate this with a themed workout of the most dominant defensive line in all the land. Conditions: Really cold 27-ish. Tha Thang: Grab the blocks and mosey …
6 #StumbleProof pax rejected the holiday #Fartsack and earned their coffee after 4.7 miles on the mean hills of East Columbia. Conditions: Mid-20s, brisk, clear The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners Ferry > Pelham Indian run uphill past #UncleBob through the Woodhill parking lot to the top …
16 Pax converge from Lexington and Columbia at #TheBull & #BullsEye and help YHC through his first run as AOQ. That was a lot of weight, and a lot of reps, great work this a.m. T-Claps to Choo Choo and Tough Guy for setting the pace! Conditions: 27 Degrees The Thang: #TheBull – Gather at the …
Ten Pax decided to meet even though Chewie was out of town. Silver Bullet took the Pax to the tennis courts for many different versions of suicides. We lined up on the doubles line of the first of three side-by-side courts and did the following: – tag every line (the long warm-up) – crab walk …
Nice brisk morning at BrickPile so we needed to get moving fast. 11 showed up and powered through this like it was 60 degrees with no humidity…good job by all. Conditions: 28 degrees with a colder nip in the air The Thang: Mosey off campus to Adger/Cassina for quick warm up 25- SSH Mosey down …
Eight brave and cold souls (except Teddy, who wasn’t cold) completed the @F3Woodshed #theF3AXE in the frigid 26 degree morning. The regular PT check workout was modified slightly due to a locked gate.* WARM UP: Arm Circles (front 10, back 10); Squats (20); SSH (20). THE AXE: (1) 20 squats; (2) 5 burpies;* (3) 20 …
A common trend in F3 workouts is the following: Q wants to have a tough workout, Q designs a workout with some CSAUP calls, CSUAP calls have A LOT of reps done at once, Pax can’t do all the reps properly so they: do the reps with bad form, or go slowly and do them …
The conventional speed day at Ramble is designed to get you as winded as can be while running sprints or smashing your face in to some hill for 20 minutes. This morning 10 pax went at speed a little differently. Conditions: 27 degrees The thang: a quick 1/2 mile warm up jog to the corner of Maple …
Turned out to be colder than YHC anticipated and my #ruckfriendly workout was hopefully challenging. Several pax were under ruck in training for the upcoming Grow Ruck. Conditions: A cold and windy 34. 30 degrees colder than they day before. The Thang: Warm up COP: LBAC forward – 15 4ct. IC LBAC reverse – 15 …
Conditions: Chilly, upper 30’s to start, clear The THANG: BLIMPS with a silent round of SSH x20 at the end. If PAX don’t end in unison there will be punishment. All PAX successfully met challenge. 4x4x4s on ramp. Run to top of ramp, assume burpee position, get down and do 4 merkins, 4 mountain climbers, …
11 PAX made their way down to The Castle in order to get better on a rather humid January morning: Disclaimer and The Go Go: 25 Side Straddle Hops 25 TTT 21 LBAC Forward 21 LBAC Backwards 21 Overhead claps 5 Burpees 25 Calf Raises 25 Flutter Kicks 10 Iron Crosses 15 BBSU 5 Burpees …
A balmy 40 degrees…a different world from the previous weeks’s winter. Seven PAX met in the gloom to #BeBetter. A mentor instructed me once that Merkins made America Great. So Merkins were the centerpiece of the morning. Warm Up Squats x 20, Halos x 10 (clockwise and counter), Sling Shots x 10 (clockwise and counter), …
6 Pax pulled themselves out of the FartSack after the College Football National Championship Game for a romp around the Shed. We welcomed FNG MoneBall to the crew. JarJar is responsible for the EH, but couldn’t post. Conditions: much warmer than it had been, but still cold enough to hurt. Quick Disclaimer The Thang: Warm …
Want to thank the 15 PAX for coming out to Thunder this morning. I really appreciate your effort and hard work. Based on the feedback after my Q everybody seemed to like the workout and got what they needed to get better. Here is what we did. COP Mountain Climbers 4 ct 25 Merkins 4 …
The PAX at Hammer have made a commitment to Get Better in 2018. To set a standard for measuring progress, YHC called for the PAX to complete the Army Physical Fitness Test (APFT). 13 entered the Gloom this morning and got it done. Conditions: A Balmy 56 degrees. Tha Thang: Partner up to complete 1st …
12 Pax arrived at TheCastle Gloom to work and get better. An upper body workout was their destiny. Conditions: 48 degrees and clear Disclaimer Warmup: 20 SSH IC Calf stretches and high plank awhile 15 merkins 20 plank jacks IC 20 mountain climbers IC 15 LBAC Fwd and Rev IC 20 buttkicks IC Tha Thang: …
9 PAX post to Legion for a shoulder/chest/bicep destruction and bear witness to the AOQ handoff from Heist to YHC. T-Claps to Heist for his service as AOQ – who promises not to become the AOQ of fartsacking now that his time as AOQ has come to an end. Conditions: Balmy 38 degrees and clear …
After seeing Welcome Week’s email about Qing just before kickoff of the Natty Championship, with nothing planned and little imagination, YHC decided to steal one of Cesspool’s thoroughly planned out workouts from a while back. It’s also simple-minded since there was presumably a lack of sleep among the pax w/ the late game finish. The …
YHC put out the call to all HIMs looking to warm up fast during this week of subfreezing temps. As YHC is one of 2 Hammer PAX (RA) participating in GrowRuck 07 in a few weeks, a ruck friendly workout was in store for those brave enough to venture into the frozen tundra. Only 4 …
Conditions: Downright balmy at 37 Please forgive the YHC as he totally forgot about said Q obligation until Monday. What does one do in such a situation? Fallback on their intellect, wit, and charm to think up a totally inspirational workout routine of course! Or in my case, you look around, see the national championship …
The main muscle groups in the body are: shoulders, back, chest, arms (bi’s and tries), abs/core and legs. Most Q’s try to hit all of these areas with a little cardio/intensity built in. However, if you hit all of these areas a little (which is about all you have time for) what is going to …