F3 Columbia Backblasts
10 pax had their choice this morning. Do you want to go this way or that way? Well, they chose that way. And that way was Lonsford Hill repeats. #youdoittoyourselves Conditions: 58 degrees clear and awesome The Thang: leave Trenholm Plaza, left on Trenholm. .8 miles to Lonsford. Run up and down Lonsford …
When: 5/9/17 Conditions: High 50s, perfect QIC: Big Worm Pax: Big Worm, Biggie Smalls, Nard Dog Disclaimer Mosey twice around Blatt field for a warm up. Then arm circles, overhead claps, and 20 merkins. Mosey once around the Blatt Field, then two minutes AMRAP big boy sit-ups. Then the following ladder: 5 (10), 4 (10), …
60 PAX (including 1 FNG) emerged from the #Fartsack on this cloudy spring morning in search of a way to #GetBetter. Lingering in the #Gloom were Fountainhead and YHC, who came ready to offer up their services to the PAX of F3 Columbia in the rarest of all occasions, a F3 Columbia convergence. With rumblings …
CALLING ALL MEN IN F3NATION: PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities. “When I became a part of F3, I gained so much more than …
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3NationRead More »
Jog to Citadel Park On the way Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats x10 Squats 1×10 Merkens 4 count x20 Jog 5min At Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats (plank when finished with all 3 …
August 18-19 Team Spearhead Charlotte hosts their next Red Light and Blue. This will be a GORUCK weekend filled with four events and the chance to earn five patches if you do all four events. This event provides your chance to experience a GORUCK class at their entry level option as well as raise money …
GORUCK Red Light and Blue 006 – August 18-19 – Pre-BlastRead More »
It was a BEAUTIFUL morning to put away the new blocks that Beads generously brought to the AO. Apparently, the Thunder PAX have used their thunderous power to be terribly abusive to the equipment and replacements were needed to support the massive numbers that regularly appear at one of the most hallowed of AO’s. It …
As always, it is an honor to lead the effort at #Brickpile. Conditions: High 60s, a little muggy. (raining if you were standing next to Heartbreaker) The Thang: Warm up mosey to the rear school court yard Warm up COP Imperial Walkers – 15 4ct IC Mountain Climbers – 15 4ct IC LBAC forward – …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q for the first time at #Hammer, which is an AO that walks softly but carries a big stick. Once the …
It was a perfect morning to be out in the gloom, as the weather was great, and everyone gave great effort. Condition: 70 degrees The Thang: Jog to the grass on the far side of the front of the school, and circle up: Side Straddle Hop x25 IC Freedom Twist x20 IC Carolina Dry Dock x20 …
The THANG: Run to grab blocks, circle up in field by tree of life: .75 mile run 100 push-ups 100 squats (with blocks) 100 curl press (with blocks) 100 sit-ups .75 mile run Reps can be done in any order and number the man chooses, they just must add up to 100. After completing the …
Beautiful 51 degrees in the darkness. Multi Cycle 3-Man Awesomeness Divide into teams of 3. Same groups for the entire 45 min. Warm Up Tag (5mins) Head to the field where four lights represent the corners of a square. Each team tries to tag its teammates. If tagged exit the square and do 10 ‘merkins …
Friends, Romans, Basiners……lend me your ear. In what will undoubtedly go down as one of many reinvigorating events bringing F3 to the forefront of the fitness, fellowship and faith landscape, we are proud to announce our first forray into the wild world of RELAY RACES! (F3 Runs the Basin…get it?) It started as an innocent joke. …
F3 Runs the Basin – Relay Races are all the rage!Read More »
With little to no fanfare, #Scramble jumped on the 10K bandwagon testing out a diverse route of flats & hills. It was good. Conditions: The last, perhaps, of the 60 degree mornings… ‘gonna be hot by Friday. TheThang: Left out of Trenholm Plaza onto Trenholm Road Right on Converse Right on West Buchanan, which becomes East Buchanan, which becomes …
#Backblasts have become rare as Jackelopes for #Brickpile and so the following is submitted as an example. Not a good example or a bad example… merely an example that is. An existential example, if you will. Conditions: Ridiculously perfect for a morning in the #Gloom The Thang: Taking it to the field, the pax circled …
Sawmill 500 Warm-up – Through the Tunnel, Merkin Suicide Progression on Tennis Courts The Thang – Around the Field – Lap 1 – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins – Run – 25 Merkins Lap 2 – Lunge Walk – 25 Jump Squats – Lunge Walk – …
Sawmill 500 – Backblast PRIZES, PRIZES, PRIZES!!(5/6/2017)Read More »
YHC pulled up to the AO to find 10 PAX salivating for a workout, unfortunately the Q didn’t make it. So we went with the old faithful Dealer’s Choice format and it sucked. The Conditions Perfect The Thang Collar – run to the playground for 25 pullups, 50 box jumps, and 100 merkins Splinter – …
10 PAX took advantage of a perfect 60-degree morning at the Woodshed, knocking out a (modified) Murph: The Thang: 25 sidestraddle hops to get the blood moving 1 mile run – Olde Knight to Old Woodlands to Queens Way to Chambly; circle up at lower playground 10 sets of 5 pullups, 10 merkins and 15 …
18, yes, 18 pax posted to the #Battle gloom on this colder than usual May morn and found McLovin and YHC ready to take them on a painful loop covering close to four miles. With the Mud Run now less than two weeks away the thought was to give the Pax a full hour of …
When: 5/6/17 Conditions: Low 50s, cool breeze, sunny QIC: Big Worm Pax: Big Worm, Tin-Tin (All other pax went to Battle- thus the title of this workout) The thang Both Pax new the disclaimer very well, so it was kind of unspoken. Hope Tin-Tin doesn’t sue YHC if his IT band is ruined. Two mosey …
Men- I am sure many of you have seen this on twitter already (Bagger Vance sent out yesterday), but I thought it was worth posting in this way to ensure everyone had a chance to read this. Chase Kemp is F3 Grease Trap. His M wrote the message in the link below…please read. Powerful stuff. …
Conditions: 53 and breezy The Thang: Pax assemble into two columns for Indian Run from front of Dreher down to intersection of Adger and Devereaux. Squats 20X OYO Merkins 20X OYO Plank for six Indian Run to intersection of Adger and Berkley Squats 20X OYO Merkins 20X OYO Plank for six Indian Run to intersection …
Introducing: THE JACKALOPE It’s that CSAUP time again: #TheJackalope. The event is a 7+ mile run through several AO’s and will include pain stations along the way (roughly every mile). This is not a race, but a group run, pax will be complete the pain stations together, regardless of how quickly they complete the mile. Fast …
Furlough, RA, and McLovin showed up for the pre-run Then they were joined for the actual run where we took off up Forest Drive and took a right on Gregg Street and proceeded to take two to three laps around around the Walmart/Sams/Hobby Lobby. The three lap route was around 4.78 miles.
Conditions – 62 and slightly muggy YHC was asked to sub at Hammer, so I threw together a little workout for the PAX in short order. Unfortunately, YHC couldn’t muster up many Star Wars related exercises for Star Wars day, but no one seemed to notice. The Thang Warmup with Imperial Walkers (May the 4th …
19 Pax, including one FNG, showed up for the glorious return of Hee-Haw to Thunder. YHC submits their time was not wasted. Work was done. Here’s what you missed: Conditions: Real nice The Thang: Disclaimer Mosey out the parking lot, and left onto King. Hold High Plank at corner of King and Duncan while we …
Conditions: Mid 50s, clear, slight breeze… pretty nice for our time on some stairs The Thang: Circle up, start with the disclaimer and a mosey to the corner of Wheat and Sumter. 25 SSH Demonstration of proper Merkin form, each pax complete 20 merkins. Mosey to pull up bars on Blatt field, complete 10, …
SPUR takes on some Stairs, Merkins, Squats, Burpees and Pull-UpsRead More »
YHC is not a popular Q. YHC has never been popular, even as a kid (though there are more than likely very good reasons for YHC’s lack of appeal) – call it a blessing and a curse. But, the phenomenal group that showed up this morning definitely bucked a lifelong trend of unpopularity that YHC …
2 Pax post at #IronYard in the gloom and #gotbetter. It was a nice humid trip about the neighborhood. Metal was swung and #workwasdone. Conditions: 74 Degrees & Clear The Thang: COP • SSH 20 x IC • Little Arm Circles – Forward 10 x IC • Little Arm Circles – Backwards 10 x IC • Carolina …
15 pax came out on a fast Friday. Great to see DriveBy back at it and made YHC realize this group has not and does not slow down. Ever. Conditions: 58 degrees TheThang: Head south down Woodrow, Left on Heyward, Left on Ott – cross Devine to Adger, Right on Devereaux, Right on Heathwood Circle, Left …
12 PAX emerged from the #Fartsack on this first day of May in search of a way to #GetBetter. With conditions reminiscent to those of a tropical rainforest (thought it was still spring?), YHC wanted to push the limits of these former #SadClowns of #TheCastle with the third and final installment of #DavantDestruction. It was …
11 faithful and one FNG showed up for an AMRAP/lap train at Brickpile. Good work today. Hope you enjoyed! Conditions: 74 degrees and humid The Thang: COP: SSH x 50 IC Raise the roof x 25 IC Overhead clap x 25 IC Squats x 25 IC Freddy Mercury x 25 IC Merkins x 10 IC Mosey …
Conditions: A touch warm and humid but quite tolerable Tha Thang: 9 D&D fans posted for an unwelcome #Pondoapproved “run”. Monday rhymes with hills, so we did it with a twist. Mosey to Indian Mound hill base (the full segment! #jarjarapproved) Roll the deltoidal icositetrahedron alphabet dice (I really just made that up, I have …
The following is an explanation of the carnage that occurred at Battle Saturday. Some scenes may be disturbing to some Pax. Viewer discretion is advised. Conditions: 72 degrees and stupid humid The Thang Splinter Jog around parking lot to front lot entrance 10 slow count Merkins 5 fast Merkins oyo 10 slow count squats 5 …
After a year and a couple of weeks since YHC first confusingly found my way to Dawn Strike and F3, YHC finally had the Q at a boot camp, appropriately at the #funnerestAO there is. As with many things in my life, God guided my meandering, lost-self to F3 through many random events to that …
Started by Robber 2 years ago as a way to engage with men of the Oliver Gospel Mission drug and alcohol recovery program, and continued this last year by Serena, The Mission AO celebrated 2 years in existence. Men from “the program” have teamed with visiting PAX from Columbia, Lexington and Lake Murray regions the …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …
F3 Rock Hill 3rd Year Anniversary and The Rock Region ConvergenceRead More »
With only one round of the NFL Draft complete, the Castle pax worked to improve their draft status by participating in one last Combine workout. The thang: SSH, TTT, Apaches, Big Elderly Arm Circles, SSH, Merkins, Flutterkicks Mosey to Guardshack and back The Combine: Shuttle run with cascading cinderblock reps: a.) 10X shoulder, b.) 10X …
10 Men came to duel it out on the grounds at Hammer this morning. 8 of them got time to take a shot at the Pax with their own mini workout – evidently YHC either needs to brush up on listening skills or a couple guys need to sound off louder when hearing the question, …
Dealer’s Choice at Hammer, always a #crowdpleaserRead More »
Someone made a mistake and let Boo have the Q at #Hammer again, and boy did the PAX regret it. The brutal exercises, chilly weather (according to the Hammer boys) and the return of Splinter all combined to make this workout #turrible. But that’s not important because lawyers, Star Wars and burpees are complete garbage. …
This is why lawyers, Star Wars and burpees will always lie to youRead More »
We’re excited with what F3 is doing at Oliver Gospel Mission (OGM)! In a relationship that now spans 2 years, we’ve seen lives changed and believe that more lives can be changed…with your help. Be a #HIM and consider mentoring one of the men at OGM’s Recovery Program, where they’re “transforming lives”! Mentoring at Oliver …
21 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 …
Honey Do brought bittersweet pain to today’s workout that included a Viagra sighting. WARMUP: Little baby arm circles / overhead claps 4-count squats x 103 #Random THE THANG: Mosey to soccer field for 100 yard lunge walk to blocks 5 squat-thrusters w/bock & 2 modified block burpees x 5 25 squats with blocks overhead 20 …
Ever since Sway (remember him?) “encouraged” YHC to look for a new AO a few years ago, appearances at the Brickpile have been few and far between. YHC was honored to make the new Q list, so some old school fun was planned for the 13 of us who posted this morning. Weather: 67 degrees …
Tha Thang: The Castle guys wanted to put together a 2nd F event to kick off the summer! Bring your family and come on out to support our hometown team. May 18th at 7:05. We will be in the Palmetto Pavillian. Hamburgers, hotdogs, baked beans, and slaw will be the meal and cash bar. $25 …
Twas a nice morning, no rain but a little misty. The air was thick, I swear. 5 minutes in, I felt like I had run 5 laps, but we didn’t move from one spot. I somewhat recovered to proceed and punish the PAX (myself for sure). I tried to hit all the major muscle groups, …
8 Pax met to do some good work at the Woodshed. YHC decided to take the workout to the roads b/c he didn’t feel like rolling around in the mud. Conditions – clear sky, 58 degrees. Great workout weather Warm Up SSH x21 IC Imperial Walkers x21 IC Windmills x21 IC Arm Circles – 16 …
Sign-up here Here’s where you pay. Remember anything above the $15 is donated to NC ALS paypal.me/SasquatchIII Where: The Town Commons, Greenville, NC When: July 29, 2017 6:00 am What: CSAUP is defined as “…something we do not in spite of their difficulty, stupidity and pointlessness, but because of those things.” (Freed to Lead, p. …
Friday’s supposed to be a nice, easy run with plenty of time for Coffeteria. Not this Friday, there was work to be done as Stumble saw fit to celebrate with Castle’s 1 Year Anniversary. Silver Bullet even brought the Birthday Oreos (really taste fabulous after running approx. 3.5 miles + a bootcamp)! Really proud of …
3 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. This morning was different than many others. There was no clear sky or dry ground to be found in the #Gloom. In its place, was rain and a call to be challenged in less than ideal conditions. Those PAX who …
Alarms chime at 4:30 AM. Wild Turkey, Tuck and JRR Tolkien rise to begin an epic day of 1st, 2nd and 3rd F that will set the bar for all future CSAUPs. Volunteers and gear donors decked the field and track with a shovel flags, tent, registration table, event signs, timing clock, three empty kegs …
April 22nd marked the second week Thunder was invited back to the Mission. DawnStrike agreed to co-Q and everyone’s favorite mumblechatter BetaMax showed up only 1.5 hours after Qing Dawnstrike. Thanks to the Thunder pax who came by. The Thang Warmup SSH IC x 20 Imperial Walkers IC x 20 Squat IC x 20 Air …
Thunder visits The Mission with Special Guest DawnStrikeRead More »
9 pax arrived for a Battle Beatdown Saturday, led by Hee Haw and Adrian. It was a little odd with no Splinter, Chaser, Okra … or even Abraham. We did our best to keep things going without the normal “encouragement” from the Reynolds crew. The Thang Run to Circle SSH x 20 (IC) Merkins x …
One year. 365 days. 156 opportunities to get better. I cannot say that I availed myself of all of them, or even as many as I should have, but it was a real honor to see how far our organization has grown. To know the improvement I have seen in myself and in so many …
Conditions: Mid 60s, clear, slight breeze… pretty nice for our mobile Q The Thang: Start with the disclaimer and a mosey to the corner of Wheat and Pickens to start a warm up. Circle up and complete 20 Side Straddle Hops (4-count in cadence), 20 Merkins (OYO), 20 LBCs. Mosey up Pickens to …
If you like information then you are going to love this preblast. The excitement is palpable in the BROlympic village as we stand less than 36 hours from the 2017 F3 BROlympics opening ceremonies. The event Q’s have gone to great lengths to guarantee that this will be a #csaup to remember. In case you’ve been hiding under …
YHC posted on the twitternets that Woodshed pax should just go to the Legion 2-year anniversary. 10 ignored the warning, so YHC took them there anyway. Conditions: Perfect, enjoy it while it lasts The Thang: Line up single file. First man in line takes @F3WoodshedFlag. Indian run to Legion (1.3 miles). Stop at 4 intersections …
Conditions: Maybe 60something and muggy-ish TheThang: In honor of 4/20, YHC wanted to get high with the PAX. Tried to come up with as many related exercises as possible. SSH X 25, 4CT IC Jump Squats x 25(YHC didnt realize this would smoke the legs so early on in the workout, but we pressed through) …
Warm Up: SSH X 25IC 6 Burpees OYO YHC decided to incorporate a small #Swampfox Service Project and relocate the blocks from the field to a more usable location around the Tree of Life. Grab a Block and Circle up at the TOL. Curls x 20 IC Monkey Humpers x 20 Big Boys x 25 …
5 mostly “respectable” Pax, including first-week FNG “Coletrane” (as in Roscoe P.), descended upon the Sandlot gloom for a Honey Do Block Party. WARM UP Little Baby Arm Circles The THANG 100-yard Lunge Walk to Block Pile Farmer’s Carry Overhead Press x 20 50-yard sprint Inch Worm w/Block Overhead Press x 20 25-yard sprint Bear …
YHC had been absent from Thunder far too long before being lured back by the power of the almighty Q list on Tuesday. Here’s what we did. The Thang: Speed COP SSH x 20 IC Merkins x 10 IC Squats x 15 IC Burpees x 5 OYO Mosey all the way down to the ol’ …
Beautiful spring morning at the Iron Yard – 5 pax showed up to take advantage. The Thang: Warm up – 20 Side Straddle Hops, 20 Imperial Walkers, 20 Windmills, 24 Little Baby Arm Circles (12 forward, 12 back) & 20 Squats Cusak over to the playground, circle up 20 curls, then 5 pullups; 20 merkins, …
Beautiful mornings and with an eye on summer, YHC felt the need for a road trip having stuck around home for spring break week. With 11 of the faithful in tow, therefore, we vacated the regular haunts of #SwampFox and spent a little time getting cozy with Forest Drive. Conditions: Warm & Dry (#Cantore was way …
#Lexicon WAS-NOW: A story of change through IMPACT. There I WAS, then this happened, and here I am NOW. Brothers In an effort to recognize Pax and their transformation through the Shield Lock of F3, the F3QSource will be spotlighting different groups and individuals that have benefited through the aspects of Fitness, Fellowship, and Faith. …
Warm up jog down Prince Wales, to Queens Way, to front of school for COP. COP: SSH x 20 IC Imperial Walkers x 20 IC Little Baby Arm Circles x 20 IC Flutter Kicks x 20 IC Merkins x 10 IC Mosey to block cage and get blocks. Circle up on side of school under …
The thang- CS– 1/3 mile mozy then 50 squats, Merkins and LBCs. SD– Little Baby Arm Circles with claps for the Bravos in between. CS–Partner up and AMRAP Monkey Humpers, Merkins and Squats whilepartner runs loop in front of Satchelford SD–Lung walk/bear crawl to grass in front of school. Flutters, 50 Russian Twists, 40 LBC …
8 PAX came to Scramble to burn off some cadberry eggs from Easter weekend. Conditions: 60 with a breeze. Very nice The thang: leave AO up Forest, Clemson, Brennan, kilbourne, Sanford, kathwood, woodlake, trenhom back to AO. About 4.1 miles.
YHC called his own number on the day after Easter, which also happened to be YHC's 43rd birthday. Moved by sympathy perhaps, 12 pax posted for some hills and moseying. Conditions: 60 and fair The Thang: All pax mosey together: Olde Knight > Chambly > Queens Way > Old Woodlands > Sallie Baxter > cut …
A CSAUP of a new variety is coming to Greenwood, SC in July! Mark your calendars for July 22 as The Ascension enters the CSAUP fray. This is a CUSTOM event put on by former military special operators and others who have completed the SEALFit Kokoro Camp. Kokoro is a 50-hour event held at SEALFit …
With Wham looking like he was about to step up and volunteer Q for the missing Pearl Jam, Kamikaze knew that would most likely lead to PAX running the streets of #TheCastle, and he opted for Plan B and stepped in to the Q Spot. Conditions Clear and 62 COP – Mosey to the “CB” …
Moved tractor tires up and down the parking deck ramps. Happy Easter!
Welcome Week, in his tweet about this morning’s #Ramble, made reference to all the big events on the downhill side of summer and the most recent chatter about the Table Rock 50K. So, taking that as something of a challenge, YHC, who was planning to hit #TheBull until being reminded of the Q at #Ramble, tried …
18 Pax brought all they could on the second installment of Mortgage Week. Part 1 was delivered masterfully by Subprime, focusing mainly on the field and the Amphitheater. YHC decided to use the other Thunder specialties: blocks, Emily Douglas, and the Hills. Conditions: 60 degrees, really pretty pleasant. The Thang: Cop: Ssh IC x30, Merkins …
A Very Special Episode of Thunder: Mortgage Week pt2Read More »
Conditions: 61 degrees, perfect SSH x 20 @ 4 ct Imperial Walker x 15 @ 4 ct Squats x 15 @ 4 ct Mountain Climbers x 15 @ 4 ct Merkins x 10 @ 4 ct Indian Run to Prince Wales to Queens Way Merkins x 10 @ 4 ct (old school, bad form with …
Bubbs brought his Frisbees as well as some Easter eggs to the workout. 9 made it for this early morning Easter Egg hunt. Warm up behind school. Break into teams. Frisbee race to the lower playground. Throw, exercise, throw, etc. At each transition do 10 of of an exercise (1. merkins, 2. squats, 3. Carolina …
Stumble took on Mission this weekend, and it was a privilege to lead a great group of men. We explored the perimeter of Finley Park and made our way from the Flag up Taylor Street to Assembly to Laural and down Gadsden with pain stations along the way. We ran 1 mile total. Conditions: Perfect …
GOOD FRIDAY CROSS RUN: Short Devo from Readings below: HEB 4:14-16; 5:7-9 Brothers and sisters: Since we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast to our confession. For we do not have a high priest who is unable to sympathize with our …
YHC went searching through the annals of Iron Yard history and completely STOLE today’s workout. Don’t even feel bad about it… The conditions, perfect. The PAX, more than capable of showing how work was done. Warm-up went something like this: SSH x25 Imperial walkers x20 Baby arm circles – x15 and x15 Overhead claps – …
Friday the twitter stream showed #Ramble and #Amble deciding to converge for a Good Friday themed run featuring a route shaped like a cross. YHC put the call out to our #scramble regulars about joining forces with our fellow F3 Columbia runners but alas the information was a little late in getting out and we …
You’d think after 4 years YHC would be getting better at this Q’ing stuff… ready to have the training wheels taken off and all. There’s proof below, though, that there is always room for improvement. There is always a need to accelerate, to #GetBetter all the time. Conditions: 55 Degrees, cool & perfectly comfortable. TheThang: Mosey through …
If you want to skip all of this and go straight to the important stuff, scroll down to Registration Details. The Backstory A little over a year ago I was enjoying post Dawnstrike coffeeteria in Starbucks when PaperBoy started talking about an event called the Table Rock Ultra 50K, which is a 32 mile ultra …
Table Rock Ultra 50k Preblast – The toughest hoodie you will ever earnRead More »
Conditions: Perfect but dark (oh so dark!) Tha Thang: 6 pax showed up for a non-running (except very brief and/or Mosey) core destruction, as advertised. They were not disappointed, even though this was probably the lowest heartrate Q ever seen from YHC. As always, this is from memory, caveat emptor. COP with awkward square pavers …
It was time for a Party before Easter Weekend. Instead of Easter Eggs, the Easter Bunny left Cinder Blocks waiting on them at Citadel Park. Yes, YHC decided to bring blocks from my house instead of wading through the Swamp of the football field to get the #coupons. Conditions- Perfect Leave CMS and on Clemson- …
Beautiful hump-day morning at The Castle, as 9 PAX gathered in the gloom to #getbetter Conditions – 58 and clear – completed the F3 Legal thing COP – 3 count SSHx20, TTT x 15, Toe Touch x 15, LBAC-F x 20, RTR x 20, LBAC-R x 20 – Mosey to the “CB” Pile for RSBS …
3 Pax posted at #BlueFalcon. Nothing fancy today, just a good paced ruckabout while 2 Pax passed back and forth a sandbag for some extra #goodlivin. Miles and smiles. Conditions: 56 Degrees & Clear The Thang: Leave the AO headed across Millwood through the Dunkin Donuts parking lot Right on Devine to just before Five Points Fountain Turn …
10 Stumblers stumbled in the gloom to the tunnels…only 9 wore shoes! Conditions: basically perfect The Thang: we ran! check the route here! – https://www.strava.com/routes/8249671 COT & BOM by YHC Devo by Copay There was some debate as to whether this was the first time through St. Marks Wood. Welcome FNG “LA Gear”. I finally …
Conditions: 56 and calm, perfect Thang: Warm Up: SSH x 20; IW x 20; Squats x 20; Flutters x 20 all in cadence Run out of parking lot to Clemson/Winthrop Triangle 1st Triangle Circuit x 3: Merkin x 25 at 1st corner, sprint, Toe Touch crunches x 25 2nd corner, sprint, Squat x 25 3rd …
12 faithful turned out for the start of Mortgage Week at #Thunder. Fannie and YHC swapped days so the pax were treated to some good ‘ole fashioned fun. A trip to Emily Douglas was on tap but not before a quick dose of #StringsofFire on campus. What workout would be complete without some suicides and …
15 PAX (including 2 from Leigon) came to for an AMRAP workout where the reward for finishing first was more reps. Conditions: 55 and clear The Thang: Warmup- Mosey to stop sign and back SSH IC x 25 Merkins IC x 15 Squats IC x 15 BBS OYO x 10 AMRAP Due to a shortage …
Better late than never. YHC was honored to lead a great group of men Sat am. Conditions : 40’s perfect The Thang: Run to Adger and Cassina 20 SSH IC 20 Imperial Walkers IC 20 LB OYO 20 Flutter Kicks IC Run to Adger and Deveraux 20 IRon Cross 20 Decline Merkins Run to Michigan …
#Dawnstrike Terrible tour of Dreher = Free CoffeeRead More »
10 Pax posted at #Stumble and #gotfaster. The question was posed on the twitters last night if this was going to be a route reminiscent of #TheBull or #BlueFalcon. Well…maybe a little bit of both. YHC told the Pax it was about a 4.5 MI route. Not exactly the case hence the #BlueFalcon, but given the …
YHC was reflecting on a recent conversation with Columbia region Nantan Fountainhead when planning today’s route. Post P-200 we were discussing injury rates and their correlation with training vs just running all out everyday. Today offered an opportunity to put theory into practice and not just run, but actually train on the route. Here’s what …
F3 Rock Hill 3rd Anniversary Saturday May 6th This year marks F3 Rock Hill’s 3 year anniversary. Come join us in the celebration of epic comradery and growth. Comradery is the spirit of friendship and community in a group, like the comradery of soldiers at war who keep each other upbeat despite the difficulty of …
The regulars of #Scramble are familiar with the challenge of the AO… namely, there’s nowhere to run without first climbing out of a hole. And no route out of the bottom-land that is Trenholm Plaza is as lengthy as the Forest Drive climb. So we did that. Conditions: Brisk & windy out of the west… so …
Another special day at The Mission as we welcomed PAX from Brickpile & SCORE. Really enjoyed spending time w/ these fellas and trust they appreciated the lives F3 is changing at the Mission! After a prayer and disclaimer, YHC got the PAX to work. All 4ct IC Imperial Walkers x20 LBACs (front/back), O/H Clap, Raise …
Conditions: High 30s, clear, slight breeze… pretty cool for an April Q The Thang: Start with the disclaimer and a mosey lap around the field. Small pax, a few battling injury, encouraged modification where necessary. 1.5 laps around the field and circle up by the cinder blocks (our best friends for the day). Warm up …
Our fearless leader, Splinter, encouraged Misfire and YHC to step up and co-Q today’s #Battle workout only a few short days ago. There was some initial doubt the Misfire could break away from his 5 am feeding duties for his 2.0 version 3, but we’ve all learned to never count out Misfire. He showed up …
With Palm Sunday quickly arriving I wanted to make sure the Pax had a little reminder of the coming holy week. I thought the best way to do that was provide a little pain (more on that later). 7 decided to come get better this Friday. The Thang: I promised the Pax a cross would …
Figure 8 route on the docket for the 8 Ramble Pax. Leave SPC heading south on Woodrow Left on Rosewood Right on Holly Right on Airport Right on Holt Slight Right on Woodrow Up the slight grade — grumble, grumble Right on Rosewood Left on Holly Left on Devine Finish at SPC Total distance covered …