F3 Columbia Backblasts
It was a memorable morning at Legion, comments in the Moleskin. Conditions: perfect The Thang Run to CrabDaddy’s house to get Cinder Blocks, 2 blocks for each man Proceed to Corner 1 Farmer’s Carry the length of the park Corner 2: 10 SSH IC, 10 Block Squat Thrusters oyo, 20 Block Shrugs oyo (shoulders and …
Conditions: 69 degrees and dark The Thang: Mosey to the cage to pick up blocks and assemble on the goal line. Modified BLIMPS (MLIMPS?) : 8-count Manmakers x 5 Lunge Walk down the field x 10 each leg Imperial Walkers IC x 15, then mosey about 20 yards Merkins OYO x 20, then mosey to …
Standard Sandlot Six-Pax posted in the gloom for some abs, arms, and aerobic work today. Disclaimer then mosey to parking lot for warm up: Burpees x 5 Arm Circles – forward/back/overhead/seal clap x 20 [4 ct] Carolina Dry Dock x 10 [4 ct] Bend & Reach x 10 [4 ct] Imperial Walker x 10 [4 …
5 faithful posted in the gloom for a total body makeover. Conditions: 69 degrees and clear The Thang: Mosey to back of school for blocks/bricks COP SSH x 25 IC Raise the roof x 15 IC into Overhead Clap x 15 IC into LBAC x 15 IC (forwards and backwards) Squats x 20 IC Merkins …
Lap around parking lot Circle up in lot: 25 SSH IC, 30 arm circles IC, 30 mercen OYO – off to brickpile Grab 2 bricks, jog to top of parking lot and circle up: 30 curls OYO, 30 LBC, 30 bench press OYO (all with bricks) – off towards park with bricks At Converse/Furman – …
Running with Bricks is Always More Fun than WithoutRead More »
I could write a bunch of words to try and convince you of why you should support F3’s effort at the Teen Shelter for Unaccompanied Youth, but I know you might not have time to read it. Instead, I ask that you come out this Sunday and see what it is like. You may love …
A light crowd this morning but work was done. The Thang: SSH x 25 25 merkins LBAC x 25 LBAC x 25 Dry Docks x 25 Overhead Clap x 25 Mosey to the field Lunge walk 10 yards Merkins x 25 Lunge walk 10 yards Dry Docks X 25 Lunge walk 10 yards Big Boys …
Hustler substituted for Adrian – The Pile thanks you Rocky Warm Up Jog to Coach Tanner’s House 50 SSHs 20 (2 count) – Gorilla Slides 20 Squats Backward Run to Heathwood Circle 20 (2 count) – Gorilla Slides 20 Squats Backward Run Down Heathwood Circle 20 (2 count) – Gorilla Slides 20 Squats Backward Run …
10 men made it out for the Friday Coffee run-quick 4.1 miles and off to Starbucks. Good luck all #TRU50K runners and to WW’s Half Ironman on Sunday. The Thang- SPC down Woodraw to Duncan to Kalmia to Bonham to Heyward to King to Preston back to COT. 4.1 miles COT and BOM led by …
As several #Thunder regulars sat this one out, perhaps with the #TRU50K on the very near horizon, 10 #Faithful made a morning of it. YHC has been trying to get off the #Thunder Q schedule for ages now but this one might have finally done the trick. Conditions: Balmy with a hint of fall. TheThang: …
The Route (5.2 miles): WNW from AO on Old Knight to Old Woodlands Right on Old Woodlands Left on Indian Mound, up Martha Right on Old Woodlands Right on Hampton Trace Left on Dean Hall Right on Chimney Hill, turn around at the end All the way back up Chimney Hill to Hampton Trace Left …
6 PAX participated in the beginning of my second installment of my Isolator Series. Today, was nothing but legs. Warm-up: 20 squats IC The THANG: Started with a 250 yard walk with cinder blocks. At three points we stopped. First time was 30 squats, next was 30 calf raises, and then 30 double count toe …
Thirteen PAX met in the gloom to start the day, with F3 brothers, in plank position, ready to work. We took a short mosey to see Emily Douglas where we regrouped to plank and commence the warm up. 10 merkins in cadence followed by 10 Pull ups OYO. Rinse and repeat. Then to the blocks. …
8 PAX took to the streets to get some hill work in. The Thang: Left out of AO and head down Trenholm. Go left up Brennan and take a right onto Kilbourne. Make a right on Beltline and follow to E. Buchannen. Take a left then take a left up Belmont hill. When you get …
Conditions Clear and 69 for 11 PAX who chose to #getbetter versus the easy way out . Handled that F3 Disclaimer thing COP – 3 count SSHx5, 5 burpees – OYO, SSHx10, 5 burpees – OYO, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the “CB” Pile for Block Selection Round 1 …
Warm up lap around the parking lot – circle up: SSH x 25 (IC) Merkins x 15 (IC) Squats x 20 (IC) Run to pick up blocks and bricks, run to side of field away from the school right next to blocks, place blocks down, run across field, up the hill, and place bricks next …
Six pax gathered for Ramble: two completed full route (distance covered 4.9 miles) and four modified due to tapering for upcoming #CSAUP events. The Route: Leave SPC turn left on Wheat Turn Right on Ott Turn Right on Harvard which becomes Superior Slight Right on Holt Right on Pickens Right on Wheat Left on Woodrow …
18 men appeared in the #Brickpile gloom and it was great. Felt like old times with familiar faces and familiar terrain. If you haven’t been to #Brickpile recently YHC highly recommends you make the trip to the #mothership or even make it your new home for workouts. The guys who started it all still know …
Nine men of The Castle came to the Gloom to get this week off to a good start. Carpe Diem and all. Yours truly brought along a collegiate football to let the PAX relive glory days but with the proviso all PAX had to help carry it during the workout and if it got fumbled by them, burpees-a-plenty would be the …
Nineteen men posted at The Mission today. Men from Depot and Strut, and ofcourse the men of the Oliver Gospel Mission (OGM), men with addictions who participate in a rigorous program at the OGM. The Mission is considered your second AO if you’ve posted here once but regularly attend another AO. Had a diverse age …
Improper Use of Steps at Finley Park Result in Encouragement the Hard WayRead More »
YHC woke up to a torrential downpour and was fairly certain there would be NOBODY at Thunder this AM. As always, the Thunder PAX never disappoint and showed up in droves in the hopes of being the one…the one to get a donut! YHC had made the PAX aware that the reward for the best mumblechatter …
My son Brayden was diagnosed with Leukemia a year ago. A healthy 10yr baseball loving boy having the time of his life doing what he absolutely loves. Through it all he has chosen to be better-not bitter. He has Inspired-Motivated-and Broke Barriers. He is a inspiration to many and he is my biggest hero. September …
Inspire-Motivate-Break Barriers- #ChildhoodCancerAwarenessRead More »
9 PAX arrived at #TheCastle to shake off the post-Irma guilt. YHC had the privilege of leading the PAX this morning and they did not disappoint. Conditions – 59 and crisp Opened with the Disclaimer The Thang (all 3 count): Butt Kicks * 20 (IC) High Knees * 20 (IC) Little Baby Arm Circles – …
Day after Tropical Storm Irma. 72 degrees and wet but no rain, leaf debris everywhere, nice breeze. Had planned a workout utilizing the lower parking lot and Woodland Park, but after a 5:15 am inspection of the grounds, YHC determined there was too much mud, water, and the potential for a branch to fall after …
Irma couldn’t rain out this parking lot derkin partyRead More »
The morning after Irma dumped large amounts of rain and heavy winds, the Score Pax came out to get a little work in. YHC had no power and was not sure if my cell phone would maintain enough power to wake me up this morning, but all worked out and the six guys who showed …
11 pax braved the 65 degree weather and invading college track team for a pretty gruesome circuit series at Emily Douglas. Bonus points to Cess for for channeling the Backstreet Boys when YHC warned the pax not to let their bodies rock during a plank sequence. The Thang: COP SSH IC x25, lil baby …
The Conditions – Great too bad it was ruined with a workout The Thang Hew Haw stepped in for Billy Bob and decided to take the PAX to the Battle Loop Partner up and perform 200 pull-ups, 200 heel-tap crunches, and 50 tire push across the sand pit. After the first round Hew Haw only …
7 men posted to the wet and windy gloom this morning, which is 6 more than YHC thought would show up. The Route: Run up Forest Drive and take a right on Gamewell Left on Daniel Left on Willingham Right on Forest Drive Right on Rutland – down to the bottom and back Right on …
Inspired by a tweet from the AOQ lamenting how he wished he were at the BRR this weekend, YHC took the crew on a mountain climbing expedition. And, had Pipeline made it, we would have had a full 9-man team. As it was 8 of took on the challenge. As always, attending and leading the …
Dawnstrike (#funnerestAOever) Goes Mountain ClimbingRead More »
11 PAX arrived at #TheCastle for a Nickelback rinse and repeat and repeat and repeat and repeat suckfest courtesy of Backstop. The upside is that ‘We’ll all stay skinny ’cause we just won’t eat’ Conditions – 57 and perfect Opened with the Disclaimer The Thang: SSH * 15 (IC) Burpees * 10 (OYO) High Knees …
11 PAX emerged from the #Fartsack on this glorious Fall-like morning in search of a way to #GetBetter. Perusing the parking lot was YHC, who was honored to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. Today YHC’s oldest 2.0 celebrated her 12th birthday, and YHC felt compelled to dial …
It was a brisk morning which made everything just a little better. The PAX at #Score were all thinking about our AOQ Neighbor who is experiencing some family issues. Our thoughts and prayers were with #him this morning. L The Thang: Mosey near the soccer field SSH x25 IC LBAC x25 forwards IC Some light …
14 rolled out of the fartsack this muggy autumn morning, still suffering from the events surrounding Labor Day and the start of College Football. The Warm Up, IC: 20 Side Straddle Hop 30 Little Baby Arm Circles (15 each direction) 20 Overhead Claps 20 Through the Tunnel The Thang: Tabata Time – With Blocks 40 …
Not the most exciting workout, but a solid upper body weight-lifting based workout with a little cardio to finish off IMO. Let’s build up our guns (i.e. arms)! Muggy morning, but perfect warm temp. Let’s do it ! Run to park: Got cinder blocks for upper body exercises. circled up, and warmed up with 20 …
17 guys posted to the pine-straw laden gloom at the Hammer this AM. With a captive audience, I moved the guys to the basketball court with the blocks for 40 minutes of work consisting of: Thrusters Curls BB Situps Squats Punctuated with: Block jump burpees Planking During the time on the court we discussed accountability: …
It’s the day after Labor Day. It’s also the first Tuesday of the Month, which is designated as AOQ Day at Legion. This can only add up to one thing, WORK! YHC certainly needed to create something horrible for the PAX to remember throughout their workday. Conditions: 71 degrees, clear, and very humid The Thang: …
8 pax, including 2 FNGs, slept in a little bit, but managed to leave the fartsack for a nice 6:15 holiday start. Don’t let the late start fool you, work was done to celebrate Labor Day. Conditions: A cool, wonderful feeling 60 degrees Disclaimer COP SSH x 15 IC Imperial Walkers x 15 IC Through …
It’s hard to believe that Woodshed has been around for three years now. YHC got the invite to come out just a few weeks after its founding and I was hooked. After the disclaimer YHC turned things over to a former Shed AOQ Pondo. With Weinke in hand Pondo took the Pax out to the …
23 PAX gathered under the glorious steeple of Shandon Presbyterian Church where two shovel flags stood in salute to the men of Ramble & Amble and their Kickoff Convergence 5K, a celebration of football season’s arrival. Conditions – 72 and a bit muggy Disclaimer – Check Prior to the start, YHC passed out a few LED …
Show me your…. Amble/Ramble-Kickoff Convergence 5KRead More »
Well not really lonely as six of us convened in Hampton Park. The 2ndF wasn’t lacking as it’s hard to press the peddle hard enough to wind the #Legion #Faithful. BUT, today was a special day in that the AO that spawned Legion was celebrating it’s three year anniversary. And, not to be left out …
15 pax rolled out of the #sack this AM for the exciting return of the Blocks. YHC has not loaded the blocks up for a while and spent a good bit of time contemplating on how many to bring. YHC decided 20 would be a good number after carefully loading each block YHC realized at …
Last workout before football season and the weather has begun to feel much more like fall. As always, the last Thursday of the month means #dealer’schoice and loads of fun. Without further ado — Conditions — Slightly humid but felt great The Thang — Blowout- 20 SSH, LBAC forward and reverse Wal-EE — 30 Merkins, …
7 pax assembled for what had been advertised as an “easy” workout because YHC would be bringing a “kotter” pax. He was a no-show, but we pushed on anyway. Conditions: 71 with a intermittent drizzle and lots of humidity The Thang: COP- All IC SSH x 15 Windmills X 17 Through the Tunnel X 12 …
A strong 6pax rolled out for an Ode to Hot Tub who will be Q-ing his first F3Summerville workout tomorrow. DISCLAIMER Extended Slow Mosey to WARMUP (All exercises on a 4-count) SSH x 20 Little Baby Arm Circles x 20-20-20-20 Imperial Walker x 20 Bend & Reach x 20 LBC x 20 Flutter Kick x …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. With cool temps and a lack of creativity, YHC reached into the history books for a redux of a favorite – #TombeeTorture. These #HIM made it quite clear that they continue to #GetBetter each and every week. It was an honor to lead these …
#Brickpile, the original F3Columbia AO, started spinning out expansion AO’s a little over four years ago. First to launch were #Amble and #SwampFox but #Brickpile was so successful that those splits weren’t enough and a true, Shandon neighborhood AO was in need. #Thunder was therefore launched taking its name from the nearby Fire Station 9. …
Gentlemen, I would like to take this time to introduce you to one way that you could push the rock a little further. On October 14, the first annual “Abundant Life 5K” will be held at Saluda Shoals Park. The proceeds go to support a ministry called Daybreak Crisis Ministries that YHC volunteers at. Daybreak …
8 PAX enjoyed a nice cool morning. That number must have meant to be considering I brought 8 brand new cinder blocks with me to the workout today. Warm-up: Walking to the block pile (about 150 yards) with the block overhead. The THANG: We started with 30 reps of ten exercises with the block: Shoulder press Bicep …
Cool conditions We did a rotation station of 10 exercises with 45 seconds on and 15 seconds switch/rotate Jump rope Curls Big boy sit ups Bobby Hurleys – defensive basketball slides from one cone to another Shoulder press LBCs TriCep Dips Lunges with weights Ladder Perfect Push-ups After two rotations We ran up the hill(halftime) …
Four years ago Thunder launched its first workout with 20 pax in attendance (see the full BB here). Initially lead by Subprime, Thunder has since been lead by McLovin, Paperboy, Shamu, and now by Beads. While Thunder is on it’s 5th AOQ it’s still going strong as one of the most popular weekday bootcamps in …
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 …
YHC was called from the bullpen mid-week to assist Splinter with a fill-in Q at Battle. By Friday, it wasn’t clear whether Collar knew that he was the Co-Q so a solo Q was planned just in case. Splinter was off to the Manning launch with Chaser, Okra, and Abraham. Another Reynoldsless Battle. Collar …
8 pax went back to school and enjoyed a circuit beatdown with 3 miles of running. Conditions: Little less moist, tiny bit cooler The Thang: Mosey to Adger & Cassina COP Imperial walkers x20 IC Crunchy frog X 15 IC Mosey to Adger & Devereaux SSH x20 IC Lunge walk to Devereaux & Albion Boat/canoe …
12 Pax arrived at #thecastle for Wham!’s Suicide Circuit. After weeks of #doingwork in swamp like conditions, a welcomed cool breeze touched upon us for 45 minutes which put a #jitterbug in our step. #Thewarmup 21 imperial walkers 20 side straddle hops with a burpee on each 5 count 21 moroccan night clubs 15 merkins …
It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s …
YHC failed at life last Friday and had ringer volume set to off and so I missed my Q. The PAX still did the route I had planned so I had to come up with a new one. Punished all by making it harder this time around. Conditions: A twinge of fall in the air. …
It’s always fun to set up a convergence between Legion and The Woodshed. These two AOs are 1.5 miles apart, so the choice to attend one versus the other is based strictly on how hard one wants to get pushed. YHC thinks the Legion rock is bigger, but always like to attempt settling that argument …
12 pax posted in typical SC August gloom, grass was damp from evening rain, air slightly colder than norm. -Intro FNG, disclaimer, started promptly at 0515-ish. -Mosey to tennis courts, circle for warm-ups, approx 15 reps, 4 count, IC of each: LBAC both directions, O/H air presses, cherry pickers, imperial walkers, hillbillies, squats. Pax on …
13 PAX made a choice this morning. They chose to rebuke the #Fartsack. They chose to avoid remaining inert. They chose to do the hard thing. On this morning, like so many mornings before on the grounds of Hand Middle School, the PAX came ready, willing and able to do work. They came in search …
8 Pax posted this morning at SPC for a bit of a different route for Wednesday #RAMBLE. Go Long, Go Medium, Go Short…your choice! By short, YHC didn’t expect anyone to ease up. The route was 8 miles, but you had the choice of cutting it at any point. Here’s the THANG! conditions: 78 and …
It is always the responsibility of the AOQ to ensure a QIC for each workout. Since the AOQ fell down on the job, the AOQ took the responsibility to get us going on a little impromptu dealer’s choice. CONDITIONS: Hot and sweaty COP: YHC leading off: SSH X20 (IC) Through the Tunnel X10 (IC) High …
Mark you calendars for the 1st Annual 9/11 “Never Forget” Challenge to be held Saturday, Sept. 16th at 8am at Smokehouse-Main student parking lot of Batesburg-Leesville High School. The challenge will be Fire Services themed and will include a Truck pull, pack stair ruck, 1 mile run and other pain stations to boot (can’t give …
5 men posted to the #Ramble Monday #Gloom for some hill work at the hand of YHC. Simple course, difficult to execute without passing out. Conditions – 79 degrees The Thang Depart SPC heading North up Woodrow. Right on Kershaw. Left on Maple Maple Hill x 2 Left on Kershaw. Left on Gladden Gladden Hill …
14 faithful posted in #theGloom at #Thunder finding YHC on hand to kick off a little past-AOQ week at Hand. With the four year anniversary looming next week and given how long it takes to come up on the Q rotation, YHC decided to throw it all the way back to the #Thunder launch workout …
#ThunderRolls back the clock to the 8/27/13 launch workout x 1.5Read More »
The summer is officially done, gone with a bang given yesterday’s eclipse, and it’s finally time to get back to the routine. Satchel Ford school, where many a 2.0 attends among the #Hammer #Faithful, got started at 7:20… roughly two hours after the local men gathered for a beatdown to pay a little respect to …
YHC had been looking forward to this Q date, very thankful for the AOQ reminder, a double-booking almost led to a q-less workout. Preparing for this year’s TRU50K has taught YHC about the character we can hone through the suffering that endurance training brings… and this one, brought a little more suffering than intended. Here’s …
It was another muggy morning to be out in the gloom, but the ten men who showed up for Score gave great effort, and hopefully learned a few new exercises and got better. YHC spent a little time looking through the Lexicon for some new exercises to add to our routine, and the PAX had …
Disclaimer, then circle up Warm Up Side Straddle Hops Little Baby Arm Circles (Forward, Reverse, Raise the Roof) Through The tunnel Merkins Big Boy Sit Ups (OYO) 5 Burpies Got Bricks: Mosey to Hill w bricks Bernie Sanders 1/2 up with bricks Mosey to bottom Field – dropped Bricks 5 Burpies and back to top …
16 PAX posted at Finlay Park to shoulder our burdens together – 60# sandbags, sloshpipe, ammo can, and most importantly: this thing we call life. Always great to see consistent participation and leadership by the Mission Program PAX, and to be reminded that the impact is mutual. #TClaps for the ruck and coupon loans. There …
Last week YHC realized he was double booked for Co-Q. First was Co-Q at Battle with Wingback. Second was Co-Q for the Q School Bootcamp with McLovin and Cornstache. With all of these great minds, we got the details all worked out quickly. YHC would do the first half of Battle, and leave nothing in …
14 PAX emerged from the #Fartsack on this Saturday morning with the sun beating down on their heads but in no way limiting their willingness to make the Daily #DownPainment. As the PAX of #DawnStrike began wrapping up the early show, those who chose to post at #Brickpile were surprised to find CornStache and YHC …
YHC and Splinter were tasked as the dueling Qs for this workout. We tried to swap our disparate styles and YHC took the running segments while Splinter took the more stationary. Conditions: Famously hot. The THANG: Quick mosey from COT down Satchelford to Oak Hill Rd. YHC called for the following: 25 Squats Run to …
Last night Polo emailed me and asked if we were running today because he was getting over an illness. I may have misinterpreted what he wanted to do today. I assumed he was asking because a little cardio is better than chicken soup. Sorry Polo Conditions: Hot. The THANG: SSH IC x 100 Run to Park …
Warm Up Jog to playground, circle up SSH x 20 @ 4 ct Imperial Walkers x 20 @ 4 ct LBAC x 15 Front & Back Instructions 1.) Pull Ups – AMAYC + 1 negative Squats – 20 @ 4 ct Big Boy Sit Ups – 20 @ 4 ct Merkins – 15 @ 4 …
A desperate twitter message went out at about 6:30 pm last night when Garnish realized he couldn’t make his Q this am. YHC was available and happy to step in. Quickly YHC got another message from Garnish saying “go after the legs, that was my plan.” Happy to oblige. Conditions: According to Slum Dog, 102 and …
6 PAX joined me for 100 burpees in what felt like a sauna this morning. The warmup: 10 squats IC and 5 mercans IC The THANG: The idea of this workout is to do 10 sets of 10 different types of burpees, followed by a short run. 10 one-eighty burpees rotating to the left 10 …
10 #StumbleProof pax ventured across the creek into Amble territory returned with F3 Columbia’s first run AO shovel flag, and enjoyed multiple fistbumps along the way. Conditions: Moist The Thang: Olde Knight > Old Woodlands > Garners Ferry > Devine (cross Devine at Kilbourne) > DHS > Retrieve shovel flag Reverse course back to AO …
Six PAX; Shocker, Noonan, Fallout, Cutler, Trademark & YHC set out at 0515 on a quest to conquer the forbidden land of #Stumble and return with booty. That means treasure men (or in this case, the #Stumble Shovel Flag), get your minds out of the gutter. The remaining nine wrapped with #TheArmory and began their …
11 faithful posted in the gloom for some block and brick fun. Everyone worked hard even though the heat and humidity were already cooking. Conditions: 75 with high humidity The Thang: SSH x 25 IC Merkins x 10 IC LBAC forward/backwards into overhead clap into raise the roof x 15 IC Overhead clap into LBAC …
School’s already back in session for a few unfortunate souls but the rest of the F3Midlands district 2.0s will join the headlong race to Christmas season by this time next week. The freedom of summer is, sadly, drawing to a close. It was with this deadline in mind, and apparent questionable judgment, that the #F3MidlandsTour …
7 men took YHC’s best shot this morning, here’s what you missed: Conditions: Swampy (aka beyond humid) Disclaimer The Thang: Fast mosey out the parking lot, hang a right. Circle up at the Corner, after dodging Bagger comin in on two wheels. 20 SSH IC 10 Lil Arm Circles Forward IC 20 Squat Walkers Continue …
12 pax welcomed YHC back from bootcamp IR/vacation and were rewarded with a circuit beatdown and at least 1.5 miles of sprints, lunge walks, and other assorted horribles. Conditions: Swampiest day of the year that YHC can remember The Thang: COP Through the tunnel x16 IC Imperial walkers x16 IC SSH x40 IC while Silver …
****Updated discount codes for F3 and FiA***** F3 and FiA discount code for Go Leo 2017! Code: f3leo Code: fialeo discount: $10 Gentlemen – as many of you have already seen and heard, SPEEDFORNEED is HERE! If you don’t know what I’m talking about – SPEEDFORNEED is an initiative organized by JRR Tolkien (from the …
Warmup * Lap around parking lot * SSH (15 reps) * Squats (12 reps) * LBAC F/R (25 Reps) * Mosey to Beads car for Blocks The Thang: partner up Black Jack * 1-21 – Merkens * 21-1 Squats (alternating) * Running width of Field * Partner does curls, presses, bench and sit-ups while other …
3 pax came to #TheYard for YHC’s Q after some time off from iron swinging. YHC hadn’t yet realized the AOQ had put the pressure on with a gladiator meme to pump of the pax. Unfortunately, the workout wasn’t as awesome as the meme. Conditions: muggy. The Thang: following the disclaimer, the pax warmed up …
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of placing Monday in a firm headlock. With balmy conditions on this summer morning, YHC wanted to usher in the work week with a full plate of #DRP. It was an honor to lead these #MinivanCenturions who left …
Six faithful Amblers braved the humidity and took on Kilbourne. Conditions: Terrible The Thang: Kilbourne Out-N-Back via Daly COT/BOM That is all.
7 brave souls gathered in the soggy gloom for some Fartlek work administered by YHC this morning. The Thang 5 Min Warmup 5 Min 1/2 Marathon Pace 1 Min Rest Pace 4 Min 10 Miler Pace 1 Min Rest Pace 3 Min 10K Pace 1 Min Rest Pace 2 Min 5K Pace 1 Min Rest …
It was a normal kind of Saturday at DHS for the 6:00 show of #Dawnstrike. Nothing seemed out of place. The mumblechatter was the usual high getting warmed up for the early morning workout. And even Jingles was on hand to bump some fists at his original AO. And then the wheels started coming off …
This being YHC’s first F3Midlands Backblasts the following is nearly a week out of date. Technology is a mean booger. BUT, in spite of the delay, the hillwork of August 7th is still fresh as a daisy in the mind. It was like this: Conditions: Mostly pleasant… but for the typical August mug to the …
The Thang: After the disclaimer we took a short jog to the other end of the bus loop for our Warm Up: SSH x20 IC, Baby Arm Circles x20 IC (forward, backward), Overhead claps x20 IC, Squats x20 IC. We took a longer route as we jogged to the brick cage where everyone grabbed two …
19 Pax emerged to find out what was in store for them. With a gentle start we ended with a bang. Conditions: 74 and humid as all get out The Thang COP SSH x 25 (IC) Air press x 15, LBAC forward x 15, LBAC backward x 15 (IC) Merkin jacks (combo of merkin and …
Conditions – 72 and thick Disclaimer The Thang: COP SSH x 35 (IC) A couple of quick stretches, cause we were about to get to IT! Mosey to back of DHS and the cage Elevens – Pull-Ups & Merkins 10 Pull-Ups/1 Merkin -9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 (Zero Mumble Chatter) (Editor’s Note; …
Sorry Ramblers- had to throw in one hill to get us back tot he AO. Had to leave Shandon for the Friday route- too many times we have stayed in Shandon. Great turnout today- 13 guys with 9 making it to coffeeteria. Route- Woodraw to Monroe to Bonham to Heathwood Circle to Devereux to Kilbourne …
Conditions – 72F and definitely “gloomy” Did that F3 Legal thing and the fun started Warmup – 3ct – SSHx20, TTTx 15, LBACFx20, LBACRx20, RTRx15, Squats. Round 1 – Land assault – Mosey to KG Drive – for Kamikaze’s 20-20-20 (Merkins, LBC’s, Squats) – right turn to Guard Shack – with repeat of 20x20x20 at each Cul-de-sac. Total of 4/10 mile …
10 PAX posted at the Woodshed this morning looking for a dose of the Red Pill. YHC chose to revisit a Tabata workout I did over a year ago at the Shed. I used the Woodshed’s fitness test we call The Axe. It is a full body fitness challenge that cycles through a course of …
Fresh off of a beat down at #SwampFox on Thursday from Snowbird and with my legs reeling from over 2 miles of running and a ton of upper body work, 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 …
Conditions: About 72 degrees, with a light mist. The Sky Q providing nice, consistent cool down was appreciated by the PAX. COP: SSH x20 IW x20 LBACf x20 LBACr x20 Overhead clap x20 High Knees x20 Buttkicks x20 BBSU x20 (oyo) Merkins x20 (oyo) Through the tunnel x15 The Thang: Mosey to the bottom of …
YHC arrived late to pre-run but early enough for boot camp to get the wheels turning on a quality beatdown. The extra time meant bad news for the pax and our FNG. Disclaimer was given and off we go. Patterns have developed among the Q’s and I wanted to mentally challenge the pax. Mosey in …
Warmup * SSH (15 reps) * Squats (12 reps) * Imperial Walkers (12 reps) * LBAC F/R (25 Reps) * Lunge Walk to gate Mosey to Bus shed The Thang: Black Jack * 1-21 – Merkens * 21-1 – LBCs/Squats (alternating) * Running width of Bus Shed * Wall sit when finished * 12 LBC …