F3 Columbia Backblasts
8 Men posted on what turns out to be another frigid morning in January. YHC had about 4 different ideas for the workout but still not sure which one would be called until the final tick of the clock. Here’s the THANG! Conditions: 23 degrees and clear Warm up heading down Devine to 5 points. …
Henderson. Again and Again and Again…You get the picture.Read More »
Two pax take on the Finlay Park block around the post office for a warm up run. It was a chilly but sunny morning full of mumblechatter. And that was only so we could breath as we pushed each other. As much snot that was coming from the pax, talking was the only way …
According to Wikipedia, “the core of the body is broadly considered to be the torso. Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.” If there’s one thing your average joe needs to work on it’s their core. Working the …
This was a day for the men who wanted it. As some of you know, late November and early December were unkind to this centurion. The holiday diet and a sedentary lifestyle do not a fit PAX make. But my number was up and it was time to get back to being a member of …
4 Pax braved the 25 Degree weather and winds to swing some iron and #GetBetter. Conditions: Very, very cold and windy. The Thang: Disclaimer by YHC and 2 laps around the circus to warm up. Followed by: SSH’s, IW’s, Squats, Merkins and BBSU’s all x 20. All OYO unless otherwise specified. KB Revolutions (10 …
Alright kuckleheads, GrowRuck 07 is coming in hot the weekend of January 26-28 and we’ve got about 50 pax registered for the event. GrowRuck is a product of The Iron Project and (if you’ve been living under a rock) is a weekend that pairs a little 2ndF, with some leadership training and a GORUCK Challenge. …
YHC wanted to kickoff the New Year with some “stretch” goals: 2,018 reps of 20 different exercises done over at least 2,018 steps. We killed the step count (5,600), but came-up shy of the rep-count (1,500). As those of you that posted know, 17 degrees felt pretty damn cold. As those of you that know …
The game started late. My alarm didn’t go off. It’s the day after New Year’s. Keep making excuses but the reality is men showed up and expected you to lead them. YHC posted 15 minutes late to the #THUNDER Q this morning and 3 others (OSCAR, SPOT, and BEADS) were picking up my slack. Apologies …
The last Battle Workout of 2017 presented plenty of challenge. Freezing temperatures and relentless punishment from the Q’s made this one Battle-worthy. BillyBob brought ridiculous amounts of chest work and YHC took us on a little trip to the mall. Conditions: 27 degrees at the start, definitely warmer by 8am The Thang *Warning* Everything with …
Conditions: Dry and cold Tha Thang: 11 pax (1 for faculty) set out for 3.5 miles of Friday-approved quickness. Start with a Queens Way Loop together to warmup (sorry about the directional snafu), then 4 separate intervals (varying from 400-1500 meters) of speed with active recovery to Burnside Loop and back. We warmed up fast. …
5 pax braved the freezing temperature this morning to #getbetter at the last 2017 #TheCastle workout. Early this morning, YHC woke up to an e-mail that the scheduled Q was sick, so I jumped at the opportunity (and extra motivation to get out of the fartsack) to take the reigns. COP: SSH x 20 IC …
6 #StumbleProof pax met up for a 6-mile run to Shady Lane and considered rousting @Baby Ruth out of bed, but thought better of it. Conditions: Low 40s and a bit humid The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners Ferry > #HamptonHill > Kilbourne > Shady Lane > …
On any New Year’s morning, it is often a challenge to emerge from the #Fartsack in search of a way to #GetBetter. Candidly, many of the various #Jesters (whether the celebration of the night before or the anticipation of football on the day of) will tempt a former #SadClown to stay home and choose the #BluePill. However, …
Submitted by Collar for the Man, the Myth, the Legend – GooseFire Condition 36, cold and clear 17 pax: Thangs (not in order but a lot of fun) SSH 25 in cadence Squat Press w/Sandbags 25 Plank Hold 30 seconds BB situps 50 Superman/Banana/Ironman 90 seconds Curls w/Sandbags 30 Flutters 25 …
4 PAX gathered at Trenholm Plaza to work off some Christmas cookies. Conditions: 44 degrees and breezy The Thang: Leave AO and head up Trenholm Rd. Turn right on Spring Lake, follow to that across the dam and go left on Eastshore. Go to Rockbridge and take a left to head up the hill. Left …
12/23 The Mission Weather wise it was a beautiful morning. A COQ by Spokes and Country Boy. Spokes prayed us in and then gave the disclaimer. The Thang: Country Boy started off with three warm ups 20 Little Arm Circles IC (front and back) 20 SSH IC 20 Through the tunnel IC …
A couple of years ago Jar Jar convinced a bunch of PAX across F3Nation to join him in a pushup challenge through the Charity Challenges organization. For 3 months we logged pushups with the goal of completing 10,000; 20,000; or 30,000 pushups individually and earning the highest team total. It is probably the one and …
AKA the indian run, YHC called a bit of a social group run combined with some speed work. It hadn’t been done at Amble in quite some time (>2 years) and seemed appropriate on this last run day before Christmas. Robber even showed off his running backwards skills. Conditions: 50 and clear The Thang: MuleTrain …
Six gentlemen rose early Thursday morn knowing that to #Fartsack days ahead of Christmas would only wreak more 1st F havoc amidst the holiday season. And into that offering to the totem of consistency was poured respect and admiration by the fellow pax upon a welcome serving of Mary and misery… spelled out with cheer. …
With both perfect temperatures and a weekend full of Christmas cheer looming on this Friday morning, YHC emerged from the #Fartsack looking for a way kick start the weekend with a little #DRP. Nothing like a little hill work on a Friday to get your mind right and give you the opportunity to breath in …
It’s getting late and free time is limited with Christmas upon us so let’s get straight to the point. Here’s what the 10 of us at Hammer did this morning to improve ourselves and each other. Conditions – ~50 degrees, excellent for this time of the year The Thang Warm up COP #HappyPAX 25 little …
Thanks to the 20 strong for posting to the fourth (or is it 5th) annual Thunder 12 Days of Christmas workout. As usually we ran through the 12 days workout, but this year mixed in some planks and flutters along the way and had time for a bonus 13th day. Conditions: Typical Columbia Christmas weather, …
YHC got there early to find dirty, wet mud holes. Plenty. And crabdaddy gives weather report and doesn’t show. What gives? The Thang: Disclaimer. And pax needed to know this was an EH/Grow Ruck simulation. YHC was sick. But we mosy to first intersection. Mumble chatter says we get run over by @Jarjar. …
Admittedly, and with numerous excuses (notice I didn’t say reasons), YHC has been on a bit of a sabbatical from F3 over the last several months. It was great to be out with the pax at Thunder this morning and I was humbled and honored to lead the workout. Oh, and #mumblechatter was on point (Robber never shuts up). …
11 PAX emerged from the #Fartsack on this December morning in search of a way to #GetBetter. Arriving was YHC, who, following a gracious invitation from Prom and after YHC had gotten beaten down by #TheBull on Monday, came ready to share a #Thunder tradition with the PAX of #SwampFox. It was an honor to lead these …
Six days before Christmas, The Grinch came to town and delivered some pain to the Woodshed. If everyone fits into their Christmas pajamas, it will have been worth the hate. Conditions: Balmy 50s The Thang: Mosey to the circus COP Burpees x12 OYO Imperial Walkers x25 IC Merkins x12 OYO LBC x25 OYO Mosey to …
Three-decker Sauerkraut & Toadstool Sandwich With Arsenic SauceRead More »
Conditions: 51 and balmy Opened with disclaimer The Thang: C.O.P. SSH X 25 ( in cadence) 20 Merkins OYO Calf stretch 10 ct each leg Quad stretch 10 ct each leg 5 Burpees OYO Imperial Walkers X 25 ( in cadence) Get Blocks: Shoulder press X 20 ( …
After Collar apparently scared some PAX off with a preview tweet warning of hills, the 7 PAX that showed up were rewarded with a hill-free trip to the playground. All the guys were killing it, YHC had to think on his feet at the end since we got through everything so quickly. Conditions: 50 degrees, …
WOW: This weeks WOW comes from last Thursday’s Legion workout from Corndog. You can see the full BB at https://www.f3midlands.com/columbia-sc/12-days-of-f3-christmas. The Thang: Warm up: Mosey top of parking lot for any late arrivals. None showed. 20 SSH, 10 Merkins, 20 Imperial Walkers, 20 Little Baby Arm Circles (forward and back). Thang: Mosey to the corner of …
After a couple of speedy Mondays, YHC switched the Stumblers to hills. Weather: 52F, overcast Route: from AO: Olde Knight -> right on Galway -> right on Macon -> cross Old Woolands -> left on Arrow Field -> right on Marthas Glen -> Hill repeats down and up Martha’s Hell for 20 to 25 minutes …
4 pax braved the cool temps (30 and Sunny at game time) and the Nails Q to get better and celebrate the return of Boris. Excuses ranged from Work to golf to just plain fartsacking. Really?? In honor of Boris’ return from a 3 month #vacation, YHC hoped he got a good workout: The Thang: …
8 PAX ultimately posted at #TheCastle for Backstop’s cardio beat down. We gave Lambchop credit as he drove the hood looking for us and finally caught us in the COT. Most mortals would have called it a morning and went for doughnuts, but Lambchop persevered. Started with the Disclaimer, conditions 42 and nippy. The Thang: Warm …
This one might be a keeper. Another tough and rewarding morning at Hammer. Here’s what happened: Conditions: 37, dry Warmup: 10-5 Countdown of Merkins and Imperial Walkers Run to Station 1 at playground: 3 Wide Arm Pull-ups, 3 Underhand Pull-ups, 3 Overhand Close Grip Pull-ups x3 Run to Station 2 at Basketball Court: 20 …
12 Days of F3 Christmas ‘Twas the night before the F3 Christmas party and all through the house not a creature was stirring except for 4 pax who came out for a balmy 38 degrees special Holiday edition of Legion. Warm up: Mosey top of parking lot for any late arrivals. None showed. 20 SSH, …
(Posted on behalf of DriveBy) Weather: 39 and crisp The Thang… Tunnel of Love AMRAP: arm circles mountain climbers Relay (to end of field & back while partner flutters) American Hammer; Plank Squats (2 minutes each five or take) x 3 rotations COT BOM #historyiscool #historyrepeatsitself
T-Claps to the 6 PAX, who were willing to put in some work this morning in order to #GetBetter. Conditions: 30 degrees and clear The Thang: Left out of Trenholm Plaza onto Forest Drive Take Forest Drive to Falcon Drive Take Falcon Drive to Beltline Boulevard Make a loop around Sato and return to Falcon …
7 Pax gathered in the #frozen Castle gloom to get better, Bricks and Blocks were added motivation for these Pax and work was done. Conditions – 30 and clear, makes the blocks seem heavier… F3 Disclaimer COP – 20 x 3 ct SSH, 15 LBAC – seemed too easy so we headed to the …
Six Sandlot pax took to the gloom for a little tribulation designed to make us all better than yesterday. Mosey to upper parking lot for WARMUP (all 4-count cadence): SSH x 25 Imperial Walker x 10 Bend & Reach x 10 Squat x 10 Arm Circles x 5 Overhead x 5 Seal Clap x 5 …
10 PAX started their week off right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for very long. Conditions – 29 and clear Opened with the Disclaimer The Thang: SSH *20 (IC) Through the Tunnel *20 (IC) Calf Raises *20 (IC) Little Baby Arm Circles – Forward *20 (IC) Little …
This weeks WOW comes from the godfather of Thunder, Subprime. Unfortunately, YHC couldn’t make this workout and it’s too bad, cause this was a beauty. Check out the full BB with an excellent devo here, the workout and my thoughts on it are below. The Thang: Depart COT running under the covered walkway – pause on the …
9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With the frozen tundra of the #Brickpile laid out before them, these former #SadClowns attacked Monday courtesy of a full plate of #DRP. It was an honor to lead these #MinivanCenturions …
YHC again had a plan dashed by the non-existent pax, but you only have yourself to blame as the AOQ, so we carried on. The cold and wet conditions weren’t conducive to much, but Betamax showed up, and he and I put in a good amount of work. Coffee was had a little early as …
8 men de-fartsacked and entered the gloom. warm-up mosey around the block 12-7-41 In remembrance of those killed and injured in the attack on Pearl Harbor, exercises were called in variations of 12, 7, or 41 reps. Some with blocks, some without.
The Thang: Jog to Indian Mound. Stop along the way for SSH x26 in cadence. Imperial Walkers x26 in cadence. Indian Mound. Partner Up. Bottom of the hill: Partner 1 plan while Partner 2 5 Burpees. Jog to top. Each partner completes 10 leg up exercise with partner pushing feet. Rinse and repeat until time. …
A Trip to Indian Mound (Delayed post for 10/17 workout)Read More »
Weather: Grounds wet from overnight rain. Rain mostly held off during duration of workout. The Thang: Warm Up: SSH x20, Grass Pickers x15, Arm Circles (f and b) x20, Overhead claps and Raise Roofs x20 Mosey to the Brick Cage. Stop along the way for 1st of “Back to Backs” where each Q did 25 …
YHC and HH have Co-Q’d battle on a number of occasions. One of these workouts (about 1.5 years ago) was one of the hardest YHC has ever experienced. When we used to Co-Q, we’d spend at least 10 minutes on the phone discussing our plan of action. For better or worse, our planning and been …
YHC didn’t get too creative with the route but it did the trick and met the criteria for a Friday stumble. Flat, 5k with a quick wrap up leaving extra time for coffee. The route was simply all right turns out of the AO. Right on Galway, Saye Cut, old woodlands to garners ferry …
6 pax come together on a nasty, wet, cold day and work was done. I don’t think they knew what was planned. Neither did I… We started out the day with an exercise YHC learned 2 minutes before. Seal Jacks. IC ×20. Burpees OYO ×3 Imperial Walkers IC ×19. Burpees OYO ×3 LBC IC ×15 …
6 brave PAX arrived at The Castle to a balmy 42 degrees in the rain (extra gloom!) 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 (20/10 per …
Mondays are Speed Days at #Stumble. We Like To Go Fast. 11 men posted to get better. Some MAF’ers joined us for a while and some did their own thing. Conditions: COLD Disclaimer and Warm Up- Mosey around the Circus Maximus x 2 and stretch. Side Shuffle for 1/2 lap, switching leading leg at 1/4 …
9 Faithful posted to a soggy #Thunder #gloom this morning for YHC’s turn at the Q. Thankfully there was practically no rain during the workout so those who missed out would have been dryish. A classic Shandon tour was in store for the pax and work was done. Conditions – 44 degrees with some mist …
8 pax diced the fartsack for a little 6.1 mile scamper around Columbia. Conditions: warm, humid and raining The Thang: King to Forest Hills, past the Gumps, KJ, Huffy, Polo then a little run through Shandon. Finished up with the Ramble “Finish Strong” segment. Moleskin When running by the Fleischer’s, “Ramble” was written in lights on the …
Blocks for Days 8 Pax showed up for a mid-week jamboree with lots and lots of blocks. Conditions – 62 degrees, wet and soggy. Disclaimer Air Chair Devotion “Jesus was never in a hurry” In a time where so much is expected of us professionally, at home, boards and organizations we serve, etc. it is …
This was one of the biggest groups for The Mission without outside visitors. And YHC was very proud to be in attendance with several mission graduates returning. Our workout is as follows: 20 Through the Tunnels IC. 20 Side Straddle Hops IC. …
6 Pax ran various distances from a taper to 6 miles Conditions: 62 and a little rain Route: Head our from AO and go north on Trenholm all the way to Sylvan past Rockbridge and take left on Sylvan and hold Sylvan back to Trenholm back to AO for 4.7 miles. Add Lakeview Circle for …
10 showed up this morning to help YHC through his first Q, and one more training session before the Kiawah Marathon this weekend. Conditions: Dry 50 degrees, quite nice. The Thang: Run to Corner of Clemson and Winthrop- Circle Up SSH x 30 IC Imperial Walkers x 25 IC LBAC x 30 IC Line up …
6 got up and out there this morning for the (queue dramatic music) “Return of Spool”! The Thang: Stretching Imperial Walker x 25 IC LBAC x 25 IC forward & reverse Overhead Claps x 25 IC Overhead Press x 25 IC Flutters x 25 IC Reverse Plank Low Plank with some foot action Plank – …
It wasn’t anything obvious, but after the Tigers wrapped up another ACC Championship and a trip to the CFP, YHC had to incorporate Clemson into the run. Mondays have been lately devoted to either speed or hills. Last week was hill work so this week involved a speed test on the full length of Clemson …
8 PAX showed up this fine Monday morning to put in some good work and moon gaze. Disclaimer, #Thewarmup 20 TTT 20 calf raises 20 LBAC forwards 20 LBAC backwards 20 Raise the roof 20 BBSU 20 SSH w/ a burpee on every 5 count Run to the guard shack and back #TheGOGO Gather near the …
While on a solo run this weekend YHC was listening to a podcast where Tim Urban (author of waitbutwhy.com) was the guest. YHC has been a fan of Tim for a while, as he always has a way of explaining difficult things in laymen’s terms with a little humor sprinkled in. Time had a quote …
A Saturday morning to be out in the gloom. YHC came dressed in sweatpants, but was advised by the Dawn Strike guys to shed them, and I am glad I did before the workout began. I had promised a knee friendly workout, as both my knees and Neighbors knees have been hurting lately. As a result, …
Score/Brickpile join forces for a jaunt around campusRead More »
12 PAX arrived at The Castle hoping (or not) to see Lambchop in his Richard Simmons Halloween Costume. Although we were disappointed, his UFO reflective jacket was a nice touch. Conditions – 58 and perfect for Sweatin’ to the Oldies tank tops and nylon short shorts The Thang: Lambchop led us in a Left/Right leg …
Disclaimer, Warm-up, general description of the thang, mosey to football field with three sledge hammers where we find a dozen large landscaping blocks, three tractor tires, some sandbags, car tires, picnic table. Round 1 = 10 reps ea. exercise; start near side with blocks/exercise, hustle approx 45 yards across field, execute far side exercise w/out …
2 Pax braved the post-tryptophan cold at #TheYard for an #OldFashionedBeatDown Conditions- lonely, at first, then Teddy showed up. It was still cold. The Thang: Warm up with SSH, IW’s, Buttkicks, HighKnees, Merkins & Squats, all x 20 & OYO. KB Revolutions: Halos, Slingshots, Around the World, Fig. 8, Hunchbacks, all x 10 each way. …
14 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Staring directly at his second Q in as many days, 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 …
Last time YHC Q’d #Scramble was likely the last time I attended #Scramble… which is embarrassing but I’ve had an excuse… sort of. With the completion of the Chattanooga GrowRuck prior to Thanksgiving, ruck training is now in the past (sort of) and we can all start eyeing the spring races. So it was, with …
8 faithful posted to #Battle for a little Thanksgiving Weekend, Gameday treat. Despite forecasts of overnight lows around 40 the temps dipped to 34. All the more reason to stretch our legs and work up a sweat…. Conditions – 34 degrees The Thang SubPrime Portion Parking Lot Jungle Boi Squats – 20 (4ct) SSH – …
9 Faithful gathered for a little Thanksgiving early treat at the hallowed ground at #Brickpile. A 7:00 AM convergence had been called yet some pax needed an extra hour for travels and/or turkey prep. Cool temps hovered over the AO and work was done. Conditions – 38 The Thang COP Lower Field SSH – 25 …
20 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the Hand parking was YHC, who was quite excited about the occasion to Q at my home AO, the home of #TankTopThursday, Burpees and unbridled #MumbleChatter. Once the proverbial whistle blew at 6:30 AM, the PAX got better …
12 men appeared in a frosty gloom this morning set to tackle the day and a little workout. T-Claps to getting out of bed, out the house and out the truck to workout. These men started the day 3-0 against the enemy. Conditions: 31-39 degrees depending on which phone and/or car you believed. It was …
Another month, another Dealer’s Choice, another brutal workout 10 men posted on a cold, dark morning and left better for it. The Conditions – 32 degrees but warmed up quickly The Thang Collar – grab the blocks for 30 KB swings, 30 overhead press, 30 merkins on the block Detour – run to the …
Over the Thanksgiving break, SB found an old Candyland game board stuffed away in an attic. Unfortunately, SB found that the kids who had played with the game the last time wrote all over the colored cards. After a warm up with some leg stretches and a slow jog around the Circus, the PAX divided …
In preparation for this evening’s MNF showdown between my beloved Baltimore Ravens and the Houston Texans, YHC wanted to take the pax on a walk down the streets of Charm City, my home town of long ago. The thang: Warm-up: SSH, IW, TTD, LBAC X2, Abe Vigoda X2, Merkins, Burpees The Preakness: Run to guard …
WOW: This weeks WOW is courtesy of Misfire, Splinter, RA, and Garnish at last weeks Thanksgiving convergence. The Thang COP – Misfire 25 SSH IC 15 merkins IC 25 squats IC 30 Russian twists IC 1st ~15 min Q – Splinter (upper body) Run (not mosey) swiftly to the back area with the football equipment. Commence unyielding …
17 Pax stumbled out on a cold Monday morning and got better running 4 very safe, very neon miles. Conditions: Cold. 37 degrees according to the car thermometer. The route this morning was not very original, but it’s a good one with a few hills to help ease back into the regular schedule after the …
Parade Date 12-03-17 F3 Lexington Snowball Parade Accepting HC’s Now: This is a FAMILY #CSAUP F3 event (all 2.0’s welcome to walk with us). FIA will be following us in the parade. ALL SHOVEL FLAGS NEED TO BE IN ATTENDANCE! If you are a AOQ and will not be attending MAKE SURE someone brings …
10 PAX posted for HILL work at RAMBLE. YHC planned on running the entire length of Saluda’s split street 5 times up and 5 times down for a total of 10 times. However it measured .62 miles one way and figuring that was a bit much, how could we cut that in 1/2? Blossom up …
Conditions – 44 degrees, sunny, perfect turkey weather The Thang 22 F3 Columbia PAX converged on #Brickpile this morning for our annual Thanksgiving boot camp. Someone got the bright idea to appoint YHC and some of my #Hammer brethren as co Qs since we won the inaugural Cannonball Run competition. Splinter, RA, and Garnish answered …
10 Pax Celebrated the #Generosity of F3 on the cold, dark gloom. F3 was challenged to donate boxes of Mac&Cheese for the OGM. The Mission requested 600 boxes. F3 delivered over 1,000. The Woodshed contributed 80 boxes the day before this workout. So, in honor of the Shed Pax generosity, YHC designed a #Beatdown to …
Conditions – Dry and beautiful 50 Disclaimer The Thang: COP Jog to back parking lot and circle up SSH x 40 4x IC 1 Burpee IW x 25 4x IC 2 Burpees LAC 20 x 2 4x IC 3 Burpees Flutter x 25 4x IC 4 Burpees Freedom Twist 25 4x IC 5 Burpees Over …
F3 Iron Yard – Cold Iron Work 3 Pax braved the cold to get some good work done. Conditions: Cold. 34 degrees. Dark. Warm Up Jog around the circus SSH x20 IC Windmill x20 IC Imperial Walkers x20 IC Squats x20 IC Round 1 Start at bottom of the circus Kettlebell swing x25 OYO KB …
Ten Pax posted in the frosty gloom to hit the short week head-on. Conditions: Crisp 32 degrees and bone dry Warmup: Disclaimer, 20 SSH IC, plank and calf stretches, 20 LBAC fwd and bwd, 20 toe-touch-reach-ups, 20 flutter kicks IC. Tha Thang: 2 teams of 4 did four rotations carrying their fifth man aka the kettlebell …
To all the guys at The Castle, I am very sorry for the delay in getting this Backblast posted. I hate to say it but work/life got in the way since I did the workout. I want to thank you for giving me the opportunity to come Q and hope you will have me back …
It’s Battle, enough said. Conditions 38 degrees, yea that’s cold. The Thang: Wingback Run to the Frosty Artificial Tundra for a quick warm up: SSH-20 IC Butt Kicks-20 IC High Knees-20 IC Round 1-Move to 40 yard Line: Bear Crawl to the goal line 15 Bottom Burpees Reverse Bear Crawl back to 40 15 BB …
10 pax made it out this am to run a quick 3.96 miles…(4 miles is for overachievers). Run fast and get to coffee. Weather- perfect Route- From SPC, south on Woodraw, L on Superior, L on Holly, R on Wheat, L on Simms, Zag to Shirley, L on Bratton, and L on Woodraw back to …
Rambling as fast as you can…to get to coffee fasterRead More »
Inspired by Turnpike’s posting of the Alli McBeal gif, I had no choice but to see if the PAX could pass the BAR on this Friday morning. Also, I know they are damned tired of doing DORAs. Intro Disclaimer COP (all in cadence) SSH x20 LBACf x15 LBACr x15 RtR x15 Through the Tunnel …
9 PAX gathered at Hammer for a Billy Bob/Garnish duel Q. Running was heavily involved, about 1.75 miles total starting from the AO down Briarfield, to Sylvan, to Reamer and eventually back to AO. Conditions: 40 and clear The Thang: Circle up for warmups: Billy Bob-SSH x 25 IC Garnish-markins x 10 IC BB-Squats Run …
Conditions: 40 & Clear The Thang: I’m not really sure how it happened, but this was my 3rd bootcamp Q in a week, so YHC knew he had to bring the pain. In typical Thunder fashion, so YHC decided to go with what he knew, thus the Winter Olympics Training program began! 1 min warning Welcome …
Hardcore. Conditions: 39 and clear. Dew on the field. Disclaimer Tha Thang (roughly): Mosey to corner. SSH IC x 40, IW x 40, ISW x 40. Mosey to next corner. Merkins IC x 10, walk up into Carolina DryDocks x 10 IC. Flutterkicks IC x 40, LBC x 30. Mosey to playground. P1: …
12 Pax took to the streets on a little field trip to AC Flora aka Battle. Conditions: 40 and clear Thang: Leave AO down Clemson to corner of Clemson and Forest Warm Up: SSH x 30 IC, IW x 20 IC, Squat x 20 IC, 5 Burpees OYO Run down Forest past Fern Fitness to …
Shout out to the 12 who braved the “cold”. As the temperatures drop don’t let the same happen to your standards when it comes to getting work outs in during the week. It will be cold, but you will warm up really quick unless you run super slow, then it may take a little longer. …
10 men braved the chill to get better in Whoville. COP: SSH, Through the Tunnel (both IC). L/R quad and calf stretches. High knees and buttkicks (IC). Plank-15 SLOW/fast Merkens IC-Plankjacks IC- Mountain Climbers IC. Ab pleaser: 20 Bigboy situps up hill; 30 LBCs OYO; 20 Bigboy situps up hill. Crabwalk up the parking lot. …
Weather – Brisk by comfortable It’s been a while but it is always good to get back to my original F3 home and as always the guys were ready to put in work. The thang Circle Up 30 Side Straddle Hop IC 10 burpees OYO Mosey on over to the bottom of Landrum Partner up …
Hurricane Boo returned for another #Dawnstrike Q, and while an actual hurricane didn’t break out, category 5 pain was delivered. Conditions: low 40’s and breezy The Thang: 6.15 PAX showed up at DHS for a fantastic adventure (Fallout was there for like 10 minutes, some run in Lexington was more important. Kinda don’t blame him) …
YHC had his semi-annual Q at the greatest AO in the world, otherwise known as #Thunder. 16 PAX joined me for an adventure around the grounds and streets of Hand Middle School. YHC has taken an inkling to the Cesspool approach of ‘Sure, let’s do this’. Conditions – Mid 50’s and clear The Thang: YHC …
6 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking was YHC, who was eager to be amongst the #RedwoodOriginals of F3 Columbia this AM. Once the clock struck 5:30 sharp, the PAX got better up and down Devine Street as they each were ready willing …
12 showed up this morning for a little workout. A rare occurrence happened when YHC planned a Swampfox workout over the weekend. Then Scramble decided to join the #Bullseye on Monday. So it was either change it up or suck it up on Tuesday. YHC decided to suck it up so everyone was able to …
12 Men posted to #HAMMER for a quest Q from across town. YHC pulled up right at 0530. Since this was the 3rd bootcamp workout Q in 4 days, not much changed as far as the routine. Here’s the THANG! Conditions: 54 and clear skies. Run and hang a left on Briarfield Road, Left on …
#HAMMER gets guest Q and he was almost late! Rinse and RepeatRead More »
6 Men posted to #BRICKPILE for and good Monday start to the week. Not expecting YHC to show up with a plan, no one knows what could be in store. However since YHC had to Q #BATTLE Saturday, and #HAMMER tomorrow, why not do the same concept with some variety. Conditions: 52 and clear skies. …
10 Men posted at #BATTLE for some work. Work they got! Conditions: Overcast and 55. Perfect YHC began by running to the brickpile and each PAX was to grab 2 pavers and set them off to the side. We’ll get to them soon enough. Run to the Circle of Death for a little warm up. …