F3 Columbia Backblasts
Conditions: 45 and damp. 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 ( in cadence) Curls X 20 ( in …
Speaking for myself here but maybe 5 others would agree? Well, the weatherman got it right, go figure. It wasn’t long ago we were all mumblechattering about how hot and humid it is at the Swampfox sweatbox, today we welcome the cold November rain…..just no Axl…. Lap around parking lot Circle up: SSH x25 IC, …
Better to Get Wet at Swampfox than in Yer Fartsack…….Read More »
It was great to return to the Castle with the Q. A small adventure to Fart Sack Island had me away for a few weeks. The Pax are starting wonder if Beamer only shows up for Qs. I can neither confirm nor deny that thought. I can only take you back to my last Back …
6 men posted in the cold rain and as an appreciation of these men posting YHC decided to have the majority of the workout under an awning at Satchel Ford. The Conditions – 40s and Raining, but dry for everyone except Duckie under the awning The Thang Mosey to the Bus Loop where there is …
It was a cold and rainy morning in the gloom, but six men decided to defeat the fartsack and post to get better together. Everyone gave great effort, and actually stayed dry due to our pact with OBC to workout under cover when the rains come. Condition: 48 degrees and rainy The Thang: Circle up …
Conditions: about 52 degrees, breezy The Thang Proceed onto Olde Knight Parkway Right onto Old Woodlands Left onto Garners Ferry Road Right onto Hampton Hill Left on Kilbourne Road Right onto Fort Jackson Boulevard Left onto Kilbourne Road Left onto Rickenbaker Road Left on Crowson Road Left onto Devine Street Right onto Rosewood Drive Left …
YHC emerged from the fartsack after being gone too long. YHC had not run since last Friday. It’s amazing how quickly you get out of the groove. YHC was thankful for all of the pax that joined him this morning. Taurasi Q’d at Armory and made his way over to Scramble afterwards. It’s been great …
Circle up in Parking Lot for SSH x 25IC Run Lap around lot and go grab blocks and bricks (not enough blocks). Circle up for the following: 25 Curls IC 20 Incline Merkins on the Block 25 Big Boy Sit Ups 25 Squats with the Block 25 Big Boy Sit Ups 25 Pulse Ups …
Legion Legit dominated YHC’s workout today. Great work er’rbody! Thank you for the invite and warm welcome today. The Thang: Mosey to Crabdaddy’s house COP (All IC) Windmills x 10 Hillbillies x 10 Imperial Walkers x 10 Squats x 10 Thru the Tunnel x 10 LBACs x 10 Mercan x 10 Reverse crunch x 10 …
It was a clear black night, a clear white moon Betamax was on the streets, trying to consume… the Gloom. It was a beautiful morning for meeting 5 other PAX for a sweet, intimate, partner-filled experience. The conditions – 60 and clear (aka … heaven) The Thang: Mosey to the back lot and circle up …
Another year and another Halloween. YHC was blessed (or cursed!) with almost double the number of pax as previous years. Some like Biggie and BetaMax even took things up a notch with their matching Twinkies costumes. With pressure from previous years, I had to take this Spooktacular up a notch, so we went with a …
Conditions: Mid 60s, clear, even a slight breeze… The Thang: YHC kicked things off with a quick disclaimer, mosey over the pull up bars for a quick start: COP: 15 SSH IC 15 Squats IC 15 Merkins IC 15 Imperial Walkers IC YHC is nursing a nice leg scar from laying his …
A few things we learned: Flipshade comes very well prepared for his first solo Q and Minion brings out the teenager in all of the Woodshed Pax. Warm Up- it was quickly noted that Serena brought out twice the crowd as Flipshade SSHx 20, Little baby arm circles x 15 backward and forward, Imperial Walkers …
YHC was on vacation last week at the Happiest Place on Earth. While the time with family was great, there was not a lot of free time to exercise in the mornings due to exhaustion and preparation for the next day. Thus the return to #scramble this am and the call for a Q provided …
Fridays are a special day at Ramble. Run 20 Minutes, then 60 Minutes of coffee. This puts some limitations on the Q, most of which I ignored. The Thang! Run down Wheat, up Main, around the statehouse, down Sumter, through the Horseshoe, then back up Devine. Looked something like this.
10 PAX arrived at #TheCastle energized by Daylight Savings to get better. We called an audible to allow for some recovery time to our scheduled Q, who finished the GoRuck Light this weekend. Congrats. Kotters to Special K for getting after it this morning. Conditions – 58 and extra gloomy Opened with …
YHC volunteered to take BetaMax’s Q so he could run on this dark Friday morning gloom. Following a brief disclaimer and waiving to the Amblers, we started with a quick warm up without the bells: SSH, IW’s, Butt Kicks, High Knees, Squats & Merkins. All x 20 OYO. Now with Bells: Curls for the Girls …
YHC agreed to the SCORE Q on Friday morning post Amble. So, put together something quick. Here you go: Conditions: 60s, a bit humid, dew on the ground The Thang: Line up on the edge of the front field Imperial walkers – 20 4ct. IC Mountain climbers – 20 4ct. IC Monkey Humpers – 10 …
It’s beginning to look allot like Christmas in the Castle as 7 PAX made it out of the #fartsack to #getbetter with the Castle Christmas lights shining the way. Conditions – 55 and clear, under a #fridayfullmoon Disclaimer COT – all to 3 ct – 20 SSH – 5 burpees, – 20 LBAC-F, 20 RTR, 20 …
11 posted at Hammer today and battled some hills, burpees, merkins, squats, pull-ups, and numerous ab exercises. The suck factor was elevated immediately in this one – since we made use of the fact that Satchel Ford Elementary sits on top of a nice ridge that drops off on both sides. Fun. Conditions: 62 and …
The Thang Mosey to middle of field and plant flag. COP SSH x 20 IC Imperial squat walker x 15 IC Merkins x 15 IC Flutter kicks x 20 IC Crazy 8s 8 min AMRAPs: Run figure 8 on the field w/ exercises at corners and at the flag in the middle of the field …
Only 6 men could drag themselves out of bed this morning, but those 6 were able to achieve a level of fitness only dreamed of by the multitude of Hammer #fartsackers. The Thang Waited an extra minute or two to ensure no PAX was left behind, and when it was finally determined that 6 …
12 PAX arrived at TheCastle to get better, to shake off some (lots of) Halloween candy and to support YHC in his Q. In addition to the Q, YHC had the honor of becoming the AOQ for TheCastle. TClaps to Grilz, McBeal and McLovin for laying the foundation and bringing together a fantastic group of men. …
Video Pax from all 3 Midlands regions came out to celebrate Leo Bugenske’s 4th birthday run. Why a run to celebrate his birthday you might ask? Well, if you’ve followed Leo’s journeys at all you’d realize this kid never stays still. From the beach …
With the weather being pretty much perfect, SCORE got down to business. It was great to see BigTime back with the SCORE crowd. Mumblechatter was appropriately high. The Thang: SSH IC x40 LBAC IC x40 forwards Squats IC x40 LBAC IC x40 reverse RTR IC x40 Big Boys x20 YOYO Carolina Dry Docks IC x20 …
Sandlot 6 pax turned out in the gloom for some not-too-scary work as we all just try to live better than yesterday with no doubts and no regrets. Disclaimer and we’re off. WARMUP: Mosey to Hot Tub Hill 5 Burpees Imperial Walkers SSH x 50 [4 ct] People’s Chair Mosey to Flagpole 5 Burpees Through-the-Tunnel …
12 Pax enjoyed a brisk 6 miler with YHC. May have had 14 with the faculty. Disclaimer by Pondo This was a 6 mile jaunt that took us off campus for some more traffic exposure than our usual routes, but proper safety was observed. Here was the route: Right out of AO parking lot onto …
The last week plus have been something, since the Cannonball run people have definitely been stepping up their Q game. During a long run on Sunday, YHC was stewing over all the great recent F3 events and how much F3 has done for YHC personally. F3 has given YHC’s life more meaning and purpose. Plus, …
9 PAX arrived at #TheCastle for a World Series workout courtesy of Backstop. Conditions – 45 and dark Opened with the Disclaimer The Thang: Size straddle hop * 20 (IC) Little baby arms circles forward *15 (IC) Little baby arm circles reverse *15 (IC) Overhead clap *15 (IC) Merkins *10 (OYO) Big boy sit-ups * …
6 thick-skinned #AMBLE PAX decided to #DoTheHarderThing, challenge the chill and pursue excellence in all things by posting on the first really cold day of “finter”, you know when fall and winter merge. YHC didn’t think it was too bad until Cheddar, a Wisconsin native, started in on how cold he was. Suddenly it felt …
12 PAX descended on Harbison State Forest for the launch of F3 Midlands first cycling AO. What a great way to broaden the net and capture a few more sad clowns. An awesome time was had by all and YHC is looking forward to rolling with this group again real soon. Circle up for Count-a-rama …
Conditions: slightly cool, sunny- perfect The Thang… Disclaimer Mosey directly across the field to the pull-up bars. Little Arm Circles, overhead claps, side straddle hops and squats for a quick warm up. Two laps around the Blatt field, Indian Run. Then this ladder: 16, 12, 8, 4, 2 squats and Merkins in cadence. After the …
Big Worm’s Spur beat down, middle leg of the Triple Crown (Posting for Big Worm)Read More »
Here’s what happened. It was not easy. Conditions: 48 degrees, foggy The Thang Tote various 25 to 35 lb dumbbells to the football field Okra COP: 20 SSH IC, 10 Merkins IC, 10 Squats IC *Basketball Conditioning Test: 1 rep = 30yd Sprint For time, complete reps AFAP with 10 seconds of rest between: 1-3-5-7-9-9-7-5-3-1 …
The Backstory One thing everyone in F3 knows about me, and it’s kind of “my thing,” is that I’m a big history buff. A few months ago I was researching some genealogy records at the Main Library and came across an interesting newspaper article from the early 19th century. It was from the original local midlands …
Pax & Families- The Go Leo Go 5K Run/walk is TOMORROW and team SPEEDFORNEED is ready! First of all, thank you so much for your support for the SFN initiative whether through your donations, encouragement, retweets, manpower, or ideas. We have a large number of pax and family members signed up and ready to race. …
Go Leo Go – The Speed For Need Inaugural (Midlands) 5k is TomorrowRead More »
This was the first truly cool morning of fall, so only fitting that it was sold as a cool “Crisp” workout. We welcomed Choochoo from W. Cola and were also joined by a few of the Legion PAX for a surprise visit. It was fun to have a couple of shovel flags flying and visitors …
Hammer continued celebrating it’s #Cannonball Run victory with a visit from the Nantan. McLovin requested the presence of the championship trophy, but team captain, Misfire, thought it might be an effort to repossess the hardware and left it secured in his closet, where he admires it while he dresses. Conditions: Clear and a crisp 43 …
11 Pax posted for a clear, cool, mid-40s, 50-ish gloom in Greater Blythewood metro area. Disclaimer, short series of warm-up exercises OYO while YHC described the history behind Murph (RIP), the original Murph WOD, and the Thang for this Sawmill morning. Mosey as a group to Playground #1, 10 pull-ups, 20 push-ups, 30 squats, OYO, …
12 pax visited the Castle this nice cool morning to #getbetter. 3 pax took their backpacks and went rucking, 9 pax stuck around to see what YHC had in store for them. Conditions: Cool, around 45 degrees. Felt great! COP: SSH x 15 IC TTT x 15 IC Little Baby Arm Circles x 10 fwd …
Fresh off of a beat down on Monday at #TheCastle at the hands of Double Down, YHC emerged from the #Fartsack looking for a free and easy way to put in some work this AM along a friendly route known (and loved) by the #Scramble PAX. T-Claps to the PAX, who were willing to put …
Weather: 48 degrees and crisp. Although YHC dislikes the cold, this was perfect running weather. YHC created his own Belichick sweatshirt and it was a perfect combination of keeping the core warm but allowing for the hot air to escape. Best run in months thanks to the sweatshirt. YHC is an avid Boston sports hater …
Fresh off of our Cannonball Run victory at the F3 Columbia 5 year anniversary convergence on Saturday at The Mothership, 10 Hammer PAX showed up in the gloom to get back to work on a lovely Tuesday morning. There was a lot of running on Saturday and really there has been a good bit of …
Conditions: 58 and clear skies. Perfect morning for BLIMPS spotting The Thang: After a brief OYO pre-warm-up, pax chose to run more than less, so we mosey’ed up Adger to Cassina and started the BLIMPS (1.0), then up Cassina to Albion for BLIMPS (2.1), on to Albion and Deveraux for BLIMPS (3.0), on to Albion …
Nice morning with the rain passing through and leaving clear skies and mild temps. Good group that got after it with some nice mumble chatter thrown in… Run to Shandon Animal Clinic Parking Lot for warm-up 25 SSH 20 IW 10 Merkins Run to Michigan/Princeton corner by the wall for directions LBAC’s while directions given. …
70 PAX (including 1 FNG) emerged from the #Fartsack on this fall morning in search of a way to #GetBetter. Lingering in the #Gloom were the AOQ’s of F3 Columbia, who came ready to offer up their services to the PAX for the inaugural #CannonballRun to celebrate five outstanding years of our Region. It was an …
The Oliver Gospel Mission is partnering with several churches to provide a wholesome Thanksgiving Day meal to hundreds of Midland families. A family will receive a box that includes all the foods that we’re accustomed to enjoying with our families and friends on Thanksgiving Day. Check out the picture below for the box contents. OGM …
A Thanksgiving Request from the Oliver Gospel MissionRead More »
4 Pax posted to #Battle not knowing what could possibly be in store. Dealer’s Choice usually gets out of hand at #BATTLE because these dudes are competitive and don’t know when to stop. Conditions: 68 and a whole lot less humid! Run to the Circle of Death. Cesspool: 15 Merkins IC Garnish: 20 Squats IC …
15 PAX posted for YHC’s Q that included the DEVO as well. This was a plan that included logging some ground and boot camp for those “non-runners”. Here’s the THANG Conditions: Perfect with a little chill in the air and 55. Right out of the parking lot onto King. Right on Wheat. Right onto Woodrow. …
YHC has the pain and the PULPIT this morning at #THUNDERRead More »
We have a little bit of 1stF for everybody: run, ruck, bootcamp, kettle bell, higher intensity, intramural. It’s time to add cycling to the list. As it often happens with this group, the pax have spoken and leaders have emerged to launch a cycling AO. Harbison Forest is the location the pax want. With this …
YHC had the privilege of leading 5 men in the cold gloom of the ‘shed. I stole (borrowed?) this workout from a twitter posting a few weeks ago. I thought it could be perfectly adapted for a solid on-campus workout. Conditions: Cold-ish. I finally broke out the long sleeves. 51 degrees and clear. The Thang: …
Running with Bricks! and Other Fun Stuff with Bricks!Read More »
YHC had a few lingering ideas for today’s Q. YHC felt that it was best to clear up the confusion surrounding my age after being confused for a 19, 16, and even 14 year old, mostly by Robber. Weather: 45 according to WIS. PAX disagreed and were in love with the first short sleeved turtleneck …
7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did… Conditions: Dry 47 degrees, really nice The Thang Run to get bricks, circle them up, and take back off again …
With a nice chill in the air, it was time to get the heartbeat up and YHC decided to make a trip to Hamburger Hill. With 14 trips up and down the hill, the pax got their chance to suck in that cooler weather. Great having Nantan McLovin visiting our AO. Weather- 49 and perfect …
The PAX were welcomed this morning with chilly and slightly breezy conditions. This made YHC happy and in the mood to share the happy-ness around in the gloom. The Thang: SSH IC x 40 LBAC IC x 30 Merkins OYO x 10 LBAC IC x 30 Overhead Claps IC x 30 Cherry Pickers IC (pick …
Good theme’s are sometimes hard to come by or think of when making a Q. Theme’s can be as simple as doing the same thing with different exercises. For example, doing a ladder at different hills with different exercises each time, or doing 5 iterations of 10/20/30 reps with three different block exercises each time. …
“I was wondering why you turned there” Borat, the AOQ at Ramble tweeted to YHC’s Monday count. Borat and YHC take the same route home for all but a couple of blocks. YHC usually doesn’t see Borat on the way there, cause he is usually coming in on two wheels, but commonly we’ll drive home …
74 degrees with 95% humidity, swampy. Warmup 20 Side Straddle Hop in cadence. 20 Imperial Walkers in cadence. Mosey to brick cage. All exercises with bricks 25 forward lunges each leg. Do 5 curls with bricks while holding lunge position. TOTAL: 50 lunges, 250 curls. 10 Side straddle Hops with bricks. 10 Merkin to row …
5 Pax waded through the 97% humidity in a bizarrely warm mid-October morning to #GetStronger by #SwingingSomeIron with YHC. Conditions: 77 degrees and stupid humid The Thang: Warm up with 2 laps around the circus following YHC’s disclaimer. Followed by light stretching and then some SSH, IW’s, Merkins all x 20 OYO, Calf raises x …
Conditions: Fall-like cloudy & 65 with a slight mist The Thang: 7 pax converged on a fall-like morning tour of the Heathwood neighborhood. We headed out of the parking lot and up Adger to Cassina for the 1st pain station: 10 Mercans-OYO 20 LBC-OYO 25 Flutter kicks – IC 30 LBAC – 15 forward, 15 …
32 pax*, including #Amble and even a couple of 2.0s, joined YHC on a recreation of the first ever #Stumble run and welcomed a new AOQ. Conditions: Someday it will be fall. Someday. But not today. The Thang: Recreate the first ever Stumble run on October 13, 2014: Olde Knight > Galway > Macon > …
10 PAX arrived at #TheCastle even though it is a teacher work day. The group was energetic and supportive even though this was my first try. Conditions – low 70s and humid Opened with the Disclaimer Side straddle hop * 20 (IC) Through the Tunnel * 20 (IC) Star Jacks * 10 (OYO) Wave of …
10 PAX posted for some work to get better. Why? Because YHC promised it in a Tweet. Therefore it has to happen. Here’s the Thang! Conditions: HHUUUUUUUMMMMMMMIIIIIIIDDDDDDD!!!!!!!!! and 72 Leave SPC on Devine street heading toward 5 points. Run through 5 points and Right on Blossom and a slip onto Devine behind the USC Tennis …
What do we want? Henderson St. Repeats! YEAH!!!!!!!Read More »
YHC will always pick up a Thunder Q when he has the chance. That was the case today as Froman (the sausage king of Chicago) is still on the sidelines with an injury, and needed a sub. 17 of F3 finest joined YHC for the ride. Intensity/cardio, legs, upper body, and abs. Those are the …
F3 has been valuable to YHC. It has created friendships and kept me from being super fat. It all started for me at Trenholm Park (the second home for Hammer, I believe). So, since it’s been a while since YHC took the Q, I decided we would take a field trip “home.” Conditions- unreasonably humid. …
Celebrated another year of F3 on a unusually humid mid October morning. 12 PAX came out to do what they do best; encourage, lift up, and support. This is why I return. This is why I sacrifice a few extra hours of sleep. This is why I feel better about a lot of things in …
14 PAX emerged from the #Fartsack on this supposed fall day in search of a way to #GetBetter. With conditions reminiscent to those of a Burmese jungle, YHC wanted to push the limits of these former #SadClowns of #TheCastle with an old favorite: #DavantDestruction. It was an honor to lead these #MinivanCenturions who left it …
This idea of a partner workout came to YHC after one workout that didn’t exactly go as it should. Think of today as F3 Team Building. I was impressed. Conditions – Holy Humidity. Disclaimer The Thang We of course started with my favorite – SSH x 25 (OYO) YHC instructed the PAX to partner up …
YHC is fresh off the Ragnar Trail Race with many other PAX. Grand time was had by all. Serena in particular had so much fun on the easy Green Trail, that he decided to run an extra 2 miles. These miles were completely pointless and unnecessary, but Serena ran them anyway. Call it getting lost, stubborn, confused, …
Every now and then an opportunity falls outa the sky and pops you up side the head. One’s falling on Friday, October 27 at Earlewood Park, a cookout from 5-7 pm with our Oliver Gospel Mission friends. Take advantage of the few remaining Fridays of extra daylight by fellowshipping with your F3 buddies and …
October isn’t supposed to be like this! The leaves should be turning. There should be a crispness in the air. A hint of winter on the breeze should filter through the gloom. Not so this morning. Today the gloom could have been cut into chunks and distributed like big hot ice cubes… except hot cubes. …
15 Thunder Faithful braved August like temperatures for a little #cavework down in Emily Douglas park. YHC had some fun digging round the exercise database last night and the PAX took it all in stride. Several guys are still recovering from the Ragnar Trail relay this weekend so limited running was the order of the …
Iron Yard 10/9/2017 5 Pax met up for a ridiculously hot October morning. Autumn? What autumn? Conditions: Hurricane Nate swept through the South yesterday leaving steamy conditions for the morning workout. 79 degrees and 88% humidity according to the weather app. In October. I was hot. Disclaimer. The Thang: Warm Up: OYO x20 each of …
#TheBull is always the same… grueling. Hills, Stairs, Merkins & LBC in endless repetition for 45 minutes. It doesn’t get easier and, while you get stronger, that just raises the bar. What does change is the weather and, while many were expecting a little cooler weather as the fall takes hold of Columbia, that was …
Conditions : 68 and slightly wet The Thing Circle up in main field 50 SSH IC 25 Flutter Kick IC 10 Merkins OYO 25 IW IC 10 Wide Arm Merkins 20 Squats IC 10 Diamond Merkins 20 LBC IC Pax follow YHC on run to back parking lot Back peddle length of back parking lot …
Weather: 88 and muggy, not ideal for mid-october YHC woke up sore and tired from the Ragnar Relay that finished up yesterday and didn’t have much left in the tank for a workout today. Knowing how much it means to the kids of Palmetto Place, YHC mustered up a workout and the energy to turn …
YHC was honored to answer the call from McLovin to step in for him while he was DR at RAGNAR. An added bonus was Qing the full 60 minutes. Splinter was the only one present who had experienced a Billy Bob workout so the rest of the PAX were introduced to the power of the …
YHC asks for your forgiveness in the use of the word “I” in the following: The alarm clock I set and wake up to happens because I get to workout with great men who push me to do my best – who I know will be there wondering where I am if I don’t show …
Conditions: Perfect 62 degrees, clear skies, lots of stars, and a full moon The Thang: Warm-up by RipCord including SSH, Mercans, Flutters, Mountain Climbers and several stretches. The Pax was then ready for the main event-Dr. Tabata’s favorite High Intensity Interval Training (each exercise is performed as follows- 4 minutes total, 20 seconds AMRAP, 10 …
2 brutal Qs last week and Heist tapering for RAGNAR so it’s probably a good time to have a nice easy Q to let the body recover right? Nah. It’s the near death experience of Legion that solidified YHC in F3. YHC was half in/ half out for a few years before Legion. Now YHC never misses …
Perfect morning for a tour of Forest Acres. Put in a total of 3.4 miles with stops throughout. 1. Misfire — 50 BB Situps 2. Fallout — 40 merkins 3. Billy Bob — 20 merlons 80 LBCs 4. Duckie — 20 Tuck jumps 20 squats 40 flutters 5. Pinkman — 10 Butpees 20 lunges 6. …
11 PAX arrived at #TheCastle for breakfast with Special K. Breakfast came with a side of Side Straddle Hop, which not only provided a solid workout, but generated excellent mumblechatter. Conditions – 60 and beautiful Opened with the Disclaimer The Thang: Through the Tunnel *20 (IC) SSH *25 (IC) Calf Stretch – Right/Left SSH *25 …
YHC texted Cornstache Friday to see if he needed assistance with the Q at #BATTLE and he responded with, “you want to co-Q”. Why not, sounds like a good time. Stache said he had legs planned so YHC had upper body. Muster at Staches compound around 0640 and mosey to the Battle Field. YHC gave …
With bridges still out north of Forest Lake, the options for getting in a 5-6 mile Wednesday run without spending the morning on a four lane road are a hair limited. With the pleasures of Lake Katharine, though, so close at hand, the pax returned to that faithful neighborhood. As many of the #Scramble men …
It was a nice cool morning to be out in the gloom, and the nine men who showed up for Score gave great effort. Condition: 60 degrees The Thang: Jog to the front of Dreher and circle up: Side Straddle Hop x50 IC Captain Thor – recent new exercise introduced to PAX – do 1 …
The last two Legion Qs were brutal! Tuesday was an aggressive Splinter led Q, and Thursday was another great Dealer’s Choice. These back to back Q’s had a residual effect on the PAX muscles and minds for days. We originally set a monthly AOQ day as a day to reel everybody back in to ensure …
11 arrived in the cool fall gloom ready to be measured and YHC did his best to bring a steady stream of tests for the pax with explanation and emphasis on full range of motion form. YHC hopes that, if nothing else, every man who posted this morning can say he was challenged and is …
9 PAX including a FNG, welcome Cow Pens, experienced a mainly core workout this morning. The THANG: 10 straight leg big boys IC 10 right leg up big boys IC 10 left leg up big boys IC 20 imperial walkers IC Using cinder blocks: 10 Russian twists IC, 10 big boys OYO, 10 flutter kicks …
YHC offered free coffee if 10 pax or more showed up so probably not a coincidence that exactly 10 pax showed. All put in good work with little OC level Grumblin. Great work put in by all. Conditions – High 60’s with light rain to start COP: SSH – 40 4ct. IC, 1 Burpee, Imperial …
Task. Purpose. Mission. A task without purpose may be completed, and completed well, but honestly how much impact is felt without purpose. How spiritually full is a task? A mission requires that task to have a purpose, filled to the brim with impact. If your mission is given spirit, specifically the kind that asks one …
Filling More Than Bellies…Also, see the PAX list for more RESPECT than Aretha FranklinRead More »
Question 1: Who leads the workout? Question 2: Who is in charge of making sure the workout has a balance of all body parts, with some intensity? Question 3: Who makes the workout great? Three questions, three simple answers? Well, I think the first two are pretty simple. The Q is in charge of leading …
10 PAX arrived at #TheCastle for a Dealer’s Choice. Work was done and we all got better. Conditions – 58 and perfect Grilz Opened with the Disclaimer and warmed us up: SSH *25 (IC) Through the Tunnel *10 (IC) Merkins *20 (OYO) Imperial Walkers *20 (IC) Burpees *5 (OYO) Right and Left Calf Stretch Burpees …
F3 men helping young men of Palmetto Place. Or is it the other way around? The first workout at the New Palmetto Place is in the books. Young men learned what a real beat down is. In fact, I think I was more exhausted leading the Q then many of the others. I regret that …
For five years, F3 Columbia has been destroying #SadClowns in the greater Columbia area and there has never been a better time to come together, celebrate the impact the Pax have had on our community and re-energize our efforts to lay waste to the remaining #SadClowns all around us. F3 has been strong in large …
Conditions: 73 and warmish The Thang: When YHC is the Amble Q chances are pretty good The Zipper will be the route. #The Zipper is a good, fairly flat and flexible route. It never gets too far away from the AO but can be modified for a run distance of anywhere from 1 mile to …
YHC never had the opportunity to Q an AMBLE workout until today and this was a chance to see how we could test this group. Not an easy task. 10 PAX posted to take the Monday morning challenge. Here’s the THANG! Conditions: 70 and HUMID!!!!! Mosey away from Brickpile toward Adger and turn left. Warming …
9 Pax came together to celebrate Pampers’ VQ. He brought a beating – Burpees and lots of applesauce running to Indian Mound and back home. Conditions: Humid and in the 70s — rough for a September 28th, but it’s Columbia and we pride ourselves on being hot. Warm Up in the Parking Lot: SSH x20 …
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
Since I have been a member of F3 I have always been a fan of two things: Accountability and Tank Top Thursdays. You can throw in Amble since it’s the best damn running group this side of the Mississippi. 17 pax came out this morning to get better and take the #DRP. Glad to see …
11 Pax rejected the #Fartsack and chose to accelerate this morning. Here is what we did. Conditions – 70 and not too humid (perfect burpee weather) Disclaimer The Thang: Quick mosey to bus loop in front of Satchel Ford Elementary SSH x 20 (IC) Knerkin x 10 (OYO) LBC x 20 (IC) Hand Release Merkins …
Weather – Upper 60s with a nice breeze Warmup Lap around lot Circle Up: SSH x 25 IC, RT x 25 IC, Squat x 25 IC, 5 Burpees OYO The Thang Gather blocks and head to Tree of Life Circuits: 20 then 15 then 10 reps + full lap around lot + wall …