F3 Columbia Backblasts
Conditions: 65 and a little breezy 7 Pax ventured into the Gloom to find the storms had passed, but burpees were in the forecast. Thang: Warm Up: SSH x 25, LBAC Fwd x 20; LBAC Bwd x 20; Raise the Roof x 20; Squats x 20 all in cadence Run out of parking lot to …
Conditions: Around 60, nice -lap around the parking lot -Warm up in parking lot: 25 SSH IC, 30 arm circles IC, 30 mercens OYO, hold plank, off the basketball court -Suicides at basketball court: 10 mercens at baseline, to half court and back then 10 mercens, to far end of court and back then 10 …
YHC is hoping that the low numbers at Ramble this morning are a reflection on P200 and not some sort of mass boycott of my workouts…….but after you have Q’d the infamous inner city trail run, the run of the railroad trestle, the Burpee record, and yesterday’s plank-o-rama, word get around. Today was more of …
13 PAX arrived at #TheCastle to get better by celebrating three national championships for the state of South Carolina over the past year. Coastal Carolina ruled in baseball with a 55-18 record, beating Arizona twice for their championship. Clemson went 14-1 and beat Alabama 35-31 for their championship. Last but certainly not least, the Lady Gamecocks …
4 Pax posted at #BlueFalcon in the gloom and #gotbetter. Fresh off YHC’s trip to Asheville for GORUCK Jedburgh, the EH was put on a FNG (who YHC met at Jedburgh) to join the Pax for some #goodlivin. In true #BlueFalcon fashion, the FNG will be named at tonight’s HDHH. It was great to have a …
This morning was in the 50s, clear, dry….. between the major April showers this week. No incidents this morning, but we did pass a stumbling drunk guy in front of Target. The route: Essentially, an out and back down Garners Ferry Road for 25 minutes out or Eggs Up Grill, whichever came first. Old Knight …
Mosey down Wheat St. to Pickens St. COP: SSH x20 IC Thru the tunnel x20 IC LBAC (forward/backward/overhead/seals) x15 IC Mosey to YHC’s car to retrieve bricks, run up Blatt stairs Ladder 1: BBSU x20 (x19, x18, x17, x16, x15) Backpedaling up the hill Merkins x10 (x11, x12, x13, x14, x15) Mosey down the hill …
Who: The Mission & You What: 2 Year Anniversary Celebration Where: Finlay Park, Columbia SC When: April 29, 2017 at 8:30 AM, with Coffeteria to follow at Oliver Gospel Mission, 1100 Taylor St. Why: Cause this AO is like no other!! Two years ago the Preblast for the Mission read: “If you are looking for …
Condition, 60 degrees, partly cloudy with 100 percent chance of pain. Quick prayer to start this group off with clear minds and joyful hearts. Warm up- 1 lap around the Woodshed track mixing in high knees, butt kick, and karaoke in both direction. The Thang: Mosey down Olde Knight onto Moss Spring left on Arrow …
Merkins, burpees, and ladders. Nothing else follows.Read More »
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. Everyone has a different story and reason for the betterment of the F3 brotherhood. As such, we want to …
20 Highly motivated Pax post to The Mission for a Workout and Q School. It was great to be back at The Mission with great support from the men of The Castle and the men of OGM! In addition to a workout today was a Q School. This was an opportunity to learn more about …
Six went out for a stroll on a very flat and very forgiving course while we’re still recovering from the P200 (or in my case the flu). 3 of of our #Faculty briefly joined before disappearing back into the gloom. While we weren’t big in number this Monday, we all got better. Conditions: Perfect The …
YHC is always a little giddy when The Masters week arrives and therefor a Masters themed Monday run was in order. Since we’re done with the P200, training must begin for the BRR. Where of where can you find a good hill that doesn’t seem to end and include some distance? Something that would test …
7 Pax were treated to a double helping of Dora with YHC, who wanted to give this F3 mainstay a twist. Conditions: Cool, but starting to warm up. The Thang: Disclaimer, then group mosey from the parking lot to the playground for COP: SSH x 20, IW’s x 20, Squats x 20, Merkins x 20, …
On a beautiful morning after the rain, YHC tried to avoid the legs on behalf of our P200 runner while mixing in some new stuff. Slaughter Starter some more warm up stuff Mosey to blocks, fetch 2 PCMB Block-o-rama in outfield including: Curls Overhead Press Front Raise Captain Thor Catcher Squats Lunges Blocks and Bears …
So I was honored with my first Q with F3. It has been an interesting transition to the civilian world and I can say that I am very happy to be a part of the Thunder group and F3. This morning I decided to bring some love from many of the special operation schools within …
14 PAX emerged from the #Fartsack on grand Spring morning in search of a way to #GetBetter. With the Gamecocks in the Final Four (yes, you read that correctly) and F3 Nation getting love on the Today show (yes, you read that correctly also), spirits were sky high at the birthplace of F3 Columbia. Arriving …
Fresh of the P200, many Stumblers (YHC not included) are in the process of slowly shaking out the relay race legs. Hump Day normally calls for extended mileage; however, YHC felt a shorter, slower Q was on tap for today. The Conditions: Perfect–60 ish The Thang: Oldie but Goodie…the Chimney Hill O & B to …
After what has seemed to be several 5-6 pax mornings, TWELVE pax descended upon the Davis Lake AO this am. Was it because the second spring of 2017 has arrived? Or because they were all itching to get stronger? OR because they’ve been saving a month’s worth of mumblechatter for YHC? Regardless of the reason, …
When: 3/28/17 Conditions: high 50s, perfect QIC: Big Worm Pax: Big Worm, Mulla, Nard Dog, Welcome Week, Don Ho, Biggie Smalls Disclaimer (not a very good one) The thang: Mosey to the pull-ups bars, and do an assortment of warm up exercises. Many LBACs, with 25 pull-ups and 40 merkins. Then Mosey to the …
When: 3/16/17 Conditions: Chilly and humid QIC: Big Worm. Pax: Big Worm, Welcome Week. The thang: Disclaimer. Then, the two committed pax moseyed across the Blatt field to the pull up bars. A quick warm up of LBAC, merkins, and squats. Then, pax did seven rounds of the following: five pull-ups, mosey to the softball …
While most of the Columbia F3 Nation was out killing the Palmetto 200 some of us were holding down the Ramble AO. The route for the morning was 4 miles and fast. The Route: Head down Woodrow, right on Bratton, left on Gladden, right on Kershaw, left on Bratton, right on Daly, left on Devereaux, …
YHC was a little under the weather this morning but that didn’t stop 8 faithful making the trip to get a little work done. Conditions: 55 degrees The Thang: 10 count of each – going immediately from one exercise to the next SSH IC x 10, Russian Twist IC x 10 Flutter IC x 10 …
****Update*** To register for the event please go to https://www.webscorer.com/register?pid=1&raceid=96457&owner=1 Please put your F3/FIA name in the “second last name” field. To make donations online please go to F35k.com and click on the “Donate Now” button. We will also be accepting cash and check donations on site at the time of the event. ****Update*** The Lexington …
Got the call from the skipper yesterday and was honored to be able to Q this group. And, taking some inspiration from two Final 4 runs from our local basketball teams, we went to work. Conditions: Low 60s, perfect for a post F3P200 recovery workout Disclaimer (to include that YHC has not bootcamped or Qed …
4 Pax post at #TheBull. 2 Pax decided they were recovered enough to give #TheBull a ride and 2 Pax continued their training for upcoming CSAUP. Another Monday that #workwasdone. Conditions: 62 Degrees & Clear The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street …
Stent and YHC rambled on for 3.7 miles after the P200. Congrats to all teams and their impressive finishes. Conditions- Too hot for a March morning The Thang: Woodraw-Bratton-Daly-Murray-Adger-Devereux-HH Circle-Bonham-Duncan-Woodraw. COT/BOM by Polo 10 Miler in only 12 days
Please join us Tuesday, April 4th 6:30pm at AMF Park Lanes in Cayce (900 Axtell Dr) to knock down some pins with our buddies from Oliver Gospel Mission. Last year’s event was a big hit, and I hope to have a big crowd out there to show our support for these men. For what it’s …
3 men who weren’t running in the P200 posted to Stumble for YHC’s Horizontal Indian Run and got better. Conditions: Chilly and dark The Thang: Right out of parking lot onto Olde Knight Parkway. Right onto Galway. Right onto Christie. Right onto Old Woodlands. Left onto Hampton Ridge. Left onto Martha’s Glenn up to Indian …
With dozens of men downrange with the P200, I didn’t expect much of a showing for Battle this morning so I thought we try something CSAUP-worthy to show our solidarity. Run to the mall parking deck. Flip a big-ole tractor tire to the top deck in teams of 2. Carry the tire down the deck together. …
Better late than never right?!?!?!— 30 merkins, 30 LBCs, 30 Squats, 1 burpee counting up to 10 — 10 stops every 1/4 mile or so. Also 300 Monkey Humpers Mixed in. Great work as always! Sorry about the delay in posting!
What can you say. Perfect morning for the Sux. Weather’s good, downtown Cola has that urban vibe not found in Irmoville with the street market, dog walkers, runners, paper readers and a Finley Park cancer awareness gathering complete with music and vendors … and our audience. It’s our playground. 12 PAX with a lot of …
Back Slapping, Block Toting, Gettin Better At The MissionRead More »
7 pax with FNG Bluetick took on Thunder while the runners rested up. COP SSH x 20 IC IW x 20 IC Mercans x 15 IC Flutters x 20 IC Squats x 20 IC LBACs x 15 IC forward & back Mosey to Bball Court and line up along sideline near school. 10 CDDs / …
Ten rounds: 10 pull-ups 20 Merkins run up the field and back fin -Slim Jim OOHHH YEEEEEAH
We lost our Q Bubbles to a very good cause – the P200 run and yours truly was happy to step in and brighten the gloom for our group of six. Conditions – 48 F3 Legal Note COP – 3 count SSHx20, Toe Touch x 20, LBAC-F x 20, RTR x 20, LBAC-R x 20 …
9 on hand for on a nice spring morning at Hammer. YHC hasn’t been the most regular attendee lately and appreciated the support from the pax. Conditions 55 degrees, cloudy The Thang SSH x 30 Jog to corner of Satchel Ford and Briarfield Circut: 20 dips at corner of SF and Briarfield, jog to Shannon …
6 PAX from several @F3SouthCarolina AO’s converged at the SC Power Team Economic Development Review meeting in Hilton Head Island, SC to get better both professionally and personally. It was good to spend time with professional colleagues in the gloom! #Tclaps to Lederhosen who came out with a bad knee to give it a shot but …
Two showed for the Iron Yard this morning for an upper body work out. Dedication and persistence sharpens the Iron. Warm Up: SSH X 25; Mountain Climbers (4 count) x 10; Halos with the bell, 10 both ways; Sling Shots with the bell, 10 both ways The Thang: A series of “Elevens” 10 Goblet Squats …
It seems as though we have been searching for that perfect CSAUP event for some time now. Every year another event comes along and peaks our interest, we all sign up, train for it, and join a handful of brothers who share a decent experience, yet something is missing. The race might be fun but …
Good group this morning of “non- P200” Redwoods at BrickPile. As usual we have a no-show on the posted Q (Adrian) so one of us picks up the Q. My turn…Great to have Two-Buck back after knee surgery and our local celebrity Heartbreaker who is the Number #1 Gamecock Mens BBall fan!! Weather: Cool 45; …
Warm up jog around football field Workout was done over a 3/4 mile loop; once one round is complete rinse and repeat Start at goal line – 30 mercans / 30 squats sprint to 50 – 30 mercans / 30 squats sprint to goal line 30 mercans / 30 squats 2 hills – 10 burpees …
8 PAX posted in the perfect 52 degree weather. P200 Taper-friendly workout on tap as YHC tipped the hat to the remarkable accomplishment of the USC Men’s and Women’s Teams. All exercises in multiples of 16. Slosey from AO to front of Meadowfield Elementary. Circle Up. COP, All exercises 4 ct IC x 16 Imperial …
Just three days of shuteye before the P200…. Conditions: perfect weather! The Thang: Mosey to the baseball field and do these IC 30- SSH 30- Imperial walkers 30- Little arm circles 30- Mountain climbers We take a slow mosey the long way around to the tennis courts, where the YHC decides to do the tried-and-true …
11 Pax emerged to find out that there are no fences we will not leap over. No walls we will not climb. No obstacles in our wall to success. Conditions: 55 and perfect for a little Pre P200 taper The Thang COP SSH x 25 (IC) Calf Raises x 15 (IC) Merkins x 10 (IC) …
10 PAX emerged from the #Fartsack on this second morning of spring in search of a way to #GetBetter. Arriving was YHC, who, in the midst of tapering for the P200, came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. It was an honor to lead …
3 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the hallowed grounds of #TheCastle this morning as they each were ready willing and able to #PushTheRock. Conditions – 39 and clear (Perfect …
YHC two-wheeled into the parking lot just in time to see the PAX running away. Apparently, this whole starting-on-time-thing is something F3 has decided to start taking seriously. Who knew. The conditions were slightly cool but nothing to complain about…not that that’s ever stopped YHC. A cool 50-ish degrees and dry ground met the PAX …
Today The Mission welcomed Depot and Strut to its home AO, a buncha HIMs they are. We had a great time taking the Clown Car to Strut this week as Enterprise, FNG Wolfgang, and Serena got a taste of how they do it on the other side of the river (Burpees and Pull Ups anyone?), …
Conditions – A Perfect 40 Degrees The Thang YHC had the sniffles last week so Collar subbed in. Luckily YHC got to fill in for Collar Q week. First Exercise – The Slum Dog aka the Calf Raise – 20 of em. OYO All exercises were on your own – 20 Squats and 20 LBC’s …
4 Pax post at #IronYard in the gloom and #gotbetter. As tweeted last night by the AOQ, Double Down, a warm front was expected this morning and the temperature should be no reason not to post. Boy was he right, temps were up 3 degrees to a balmy 30. So warm that there was almost no …
[iframe id=”https://www.youtube.com/embed/sp9kzmiiBEA” align=”center” mode=”normal” autoplay=”yes”] REGISTRATION IS NOW OPEN Buy tickets below! The one and only F3 DADS CAMP is August 11 – 13. This is to one camp you don’t want your kids to miss out on! Bigger than ever this year!!! For the 5th Straight Year F3 Dads is taking over YMCA Camp …
Apparently OBC sent out an email asking how many Score Pax were planning to come out since the temperature was in the 20s. Only three men came out, and hopefully, the men who were there were glad they resisted the fartsack to get some work done. Condition: Cold, 27 degrees, and cold The Thang: Jog to …
Conditions – Perfect The Thang Chop Shop may have missed the last few Battles in his million mile training regiment, but he came back Saturday with a vengeance. Chop took the PAX to the Mall for 20 merkins, 20 squats, and 20 BBS at the base and top of the parking garage ramps. 5 …
Five men showed up in the bitter cold this morning to take on the Hammer DORA. The PAX threw all caution to the wind and entered the gloom. 20 SSH IC Mosey to the pavers and carry them to the playground for instructions Partner up for the Hammer DORA Here are the exercises 100 front …
Four PAX, including one FNG, arrived in the freezing gloom with all of us surprised by the high turnout this morning. Binary and KamikazE led an impromptu co-Q: Welcome / Disclaimer (Binary) Warm Up (KamikazE) SSH x 25 (4 ct) Bend & Reach x 15 Imperial Walker x 15 Merkin x 15 Big Boy x …
…because we are not first, we are not second…We are 3rd. Fellowship is the glue that keeps the pax of F3 together. In the case of the eastern bands of F3, that glue was formed this weekend. It is the glue that will turn 4 separate, yet connected regions into the Closed Hand of the …
YHC finally got my VQ and was fired up to unleash a beatdown on the 12-15 PAX that usually post at Hammer. Unfortunately, the threat of cold and rain appeared to keep most of the PAX in their fartsacks. However, 6 HIMs posted and got smoked by a knuckle heavy workout. Conditions: 39 and damp …
8 at Score / Brickpile this morning. The PAX really pushed it for 45 minutes this morning. Weather: Rain, 33 Degrees COP – Front of Dreher SSH – 30 4ct Big Boy Situps – 20 OYO Merkins – 15 4ct Squats – 20 4 ct LBAC – 15 4 ct Front/Back Workout: 1 Lap Running …
With both unseasonable temperatures and the reality of the P200 looming on this Wednesday morning, YHC emerged from the #Fartsack looking for a way to put in some miles and get warm quickly. Nothing like 4 or 5 mile loop to get your mind right and give you the opportunity to breath in some pollen-free …
Weather: Cold, Upper 30s COP SSH x20IC 1 Burpee Imp Walker x20 IC 2 Burpee Squats x20 IC 3 Burpee Merkins x10 IC 4 Burpees Flutter Kicks x20 5 Burpees I honestly forgot most of the work out so I’ll make it simple Farmers Carry two cinder blocks to corner 1 30 Kettle Bell Swings …
Better Late than Never For the Backblast: Excuse=Destroyed Forearms.Read More »
Jog for 2 minutes Side Straddle Hop 4 count x25 Merkens 4 count x20 Squats 4 count x 25 Carolina dry docks x20 Lunges x20 (10 each leg) Jog 2 more minutes to Citadel Park Wide Arm Merkens x10 Close hand Merkens x10 Pull ups x10 Wide Arm Merkens x15 Close hand Merkens x15 Pullups …
7 Pax posted for a Legit Beatdown in the Gloom with a bucket of Pondo’s Balls and #GotBetter. Conditions: 40’s and dark The Thang: Brief disclaimer and warm up in the parking lot: SSH x 20 IC, IW’s x 20 IC, Squats x 15 IC, Merkins x 10 IC, BBSU’s x 20 OYO. Grab pavers …
When: 2/23/17 Conditions: nice and cool QIC: Bigworm Pax: Bigworm, Welcome Week, The Don, Biggie Smalls, Rated R The thang: Disclaimer, then mosey up Blatt causeway to the practice field. Warm up to include squats, merkins, LBACs. Then, this decline merkin/squat pyramid: 22 Declines, 22 squats, 16 declines, 16 squats, 14 declines, 14 squats. Line …
Fresh off of a six mile beat down on Wednesday at the hands of RA, 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 in …
7 PAX participated in a suicides-only workout. Everything we did was based on some kind of suicide. Using islands in a parking lot (3 of them), we ran a suicide performing 5 burpees at each stopping point, including baseline. We ran through this two times in a row. Similar to the above, but we switched …
Rumor has it Hump Day Happy Hour is hurting attendance at Thunder on Thursdays. Boris and crew might have been in the fartsack – but Beta was having none of it. He showed up ready to work, tank top in tow … and only 10 minutes late. His energy throughout the workout inspired all of …
13 or so posted to #Ramble knowing full well 8 miles featuring a cross-river jaunt with a Whaley hill culmination was on tap. Thankfully for a few a 6 mile turnoff was available but even there Whaley couldn’t be avoided. We tried a staggered departure but YHC was unable to confirm whether or not it …
Stumble and Amble both hold semi-regular 10Ks, so it seemed right to join forces. This month’s event was hosted by the pax of Stumble, with Amble set to return the favor in April. No doubt after today’s experience they’ll come up with something extra hilly. 28 pax showed up to shred the Eastside hills, tying …
7 Pax post for a pretty random mix of KB workouts. I hope a good time was had by all. Conditions: A great 50 degrees. A light rain overnight may have knocked some of the pollen out of the air. Warm Up Jog around the circus maximus SSH x25 Imperial walkers x25 Windmills x25 Arm …
7 Pax came out to the gloom of Sandlot today and were prepared to get better and be better. Several of the pax have plans for the P200 and today’s workout by Binary planned to put those legs to work. Conditions – 52 and clear Disclaimer The Thang Chumbawamba – We got knocked down but …
19 pax including some old familiar faces (including YHC) showed this morning at Thunder. With the fear of a repeal of ObamaCare, many showed up just to get one last premium payment on the books. It was a SSH fest with some Jacob’s ladder and Thunder Squares thrown in for good measure. A good …
YHC had been nursing a foot/ankle issue when I found out I had the Q this week. I knew we had some other pax who were fighting similar issues and others that might need a P200 training break so I called for a no running Woodshed. I thought a few others might like that idea …
The Thang Grab the bricks and head to the basketball court for: 50 overhead press 40 BBS 30 Box Jumps 20 Pull-ups 10 Balls to the Wall Merkins Run down Satchel Ford to Oakhill, run all the way down Oakhill to Landrum, run up Landrum hill, take a right on Briarfield, take a right on …
The Thang Boo Boo – Mosey to playground where the PAX did 20 merkins with their feet on the swings Pinkman – 20 pullups, 20 box jumps, 20 iron cross Duckie – 30 dips, 30 bulgarian split squats (each leg) Garnish – Mosey to Briarfield Hill split into two groups one person from each group …
So the triumphant return of Turtle had to be postponed because he messed up his ankle the day before he was supposed to Q at Hammer. Some would say that he just didn’t want to get after it with his old PAX. YHC believes him because Turtle is a stand up kind of guy. So …
P200 is only 3 weeks away and before we get ready to put in the work that day we need to make sure we have the training to match that work, so we stayed local in Shandon and put in some repeat 800’s at 5k race pace. The Thang- Right on Woodrow Left on Blossom …
3 PAX had some fun with stairs, burpees, and crushing of souls with a Monday afternoon workout brought to you by YHC. Mosey from start towards Bull Street, mixing some side straddle hops and windmills to warm up the body. It is important that the body be primed for this upcoming workout. The Thang/Chyna’s Bull …
Sometimes the better Q’s are thought up the last minute (not recommended most of the time). I got the call from the bullpen late last night so the finishing touches of the Q were wrapped up as I pulled into Crayton. I wanted to push the pax today to keep moving and not have much …
Nice even dozen PAX for the Monday AM Kamikaze Q Perfect Weather – 48 and cloudy Covered the F3 Legal stuff COP – 3 count SSHx20, IW x 20, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the Cinder Block “CB” Pile for Block Selection. Head to KG Drive for 20x20x20 …
MARCH 12, 2017 – SAVE THE DATE It is time for the 2ns annual Lexington Blowfish St. Patrick’s Day Parade. If you have not walked in a parade before, don’t miss this opportunity! I am now taking HC for a Driver of the Thumbs Up Troyota. 1st Pax who responds gets the job! Currently we …
@F3LexSC 2nd Annual Lexington Blowfish St. Pat’s Parade PreblastRead More »
#Battle AOQ, Splinter, and YHC were on the docket for this morning’s QIC and an incredible 18 strong posted for the #beatdown. YHC, suffering from writer’s block, reached out to Splinter for a little direction for the workout. The suggestion? Maybe head over to the mall parking garage for a Bull-like workout. OK. Let’s roll. …
F3 Dads invites you to sing with the Knights! On May 26th F3 Dads will take the field for the National Anthem! Tickets on Sale Now Click here to get your seats! F3 Dads has a large block of tickets reserved for you and your 2.0s at the Charlotte Knights game on Friday May 26th at BB&T …
YHC is not on Strava. I don’t want Big Brother following my every move. Wait…they can follow me on Iphone? Never mind. I am too lazy to sign up for Strava. And Strava can lie sometimes…but what never lies? A post-it-note. Yes, our route was on my handy post-it-note that can never let a man …
Why post a route on the internet when you have a post-it-note?Read More »
The Pax (11) showed up for a glorious morning to receive a break from the chilly weather to find the best weather for pushing the rock, 62 and clear. Only to find out of course we will be back in the 30s Friday. Oh well, it only hurts for a little while. The Thang: Beamer …
F3 is gearing up for the next installment of our annual Super Bowl, the Ultimate Mud Run. We aren’t just doing another Mud Run this year. The men of F3 Summerville are rebooting the whole dang thing. After many successful events put on by the Columbia regions of F3, Ken Doll wrote “you may have …
15 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot adjacent to the #Mothership was YHC, who was accused by some of the loyal #Brickpile PAX of only posting at the #Mothership when he is scheduled to Q (this is a myth, by the way). …
15 at Thunder this morning. The PAX really pushed it for 45 minutes this morning (except Spanky). We had running for the runners and we worked in a few exercises for the rest of us. Want to thank CrabDaddy for coming by to talk to everybody this morning. We all hope he makes a speedy …
Lots of running with a few easy exercises for the Thunder BoysRead More »
Dealer’s choice was on tap for this am…7 came out to see what hand would be played. With the overnight rain, we decided to avoid the mudpit AKA football field and head to the Park. Conditions- Windy and Perfect for the trek to Citadel Park. Snowbird- First Intersection SSH 30X IC Squats- 20X IC Mountain …
6 Men posted at the Yard in the unusually warm March 1st gloom for a mildly entertaining, but totally nasty KB workout with YHC with some Pres. Trump inspired names for the exercises. Conditions: Is it summer? the Thang: Warm up with a group mosey around the Circus Maximus followed by some KB revolutions: Halos, …
9 pax arrived to #Thunder on the last day of February for a warm 60 degree work out. There was some chatter about the humidity already ramping up in Emily’s underground. Is it ever too early for a nice spring work out? The Thang: Jogging from Hand to Emily Douglas park via Wilmont, Queen, and …
This weekend’s Cusackathon was such a hit that one of the #DawnStrike regulars decided to get some more and visit the Shed for the very first time (despite living 5 whole blocks away). YHC changed the pace a bit but Mr. Cusack still made an appearance. Conditions: Upper 50s, perfect. All you pax who don’t post in …
Conditions: Perfect The Thang: Mosey across Clemson to St. Martin’s SSH IC x 25 The following below was completed for each round: Rounds 1 & 2 Merkins x 25 LBC’s x 30 Squats x 35 Flutters x 40 Mosey to Main Entry of Crayton Rounds 3 & 4 Mosey to the street beside …
13 showed up for a #Battle workout that promised to be different but the same. While the Q is tasked with providing a workout that tests every man and does not necessarily celebrate the Qs strengths we all tend to gravitate to what we’re comfortable with and generally that also happens to be our strengths …
Put the men through a block workout today. We kept running to a minimum, but we still pushed our bodies with a lot of lifting. I want to welcome Lochte (FNG) to the Sandlot crew. The Warm-up: 10 mercans IC, 20 flutter kicks IC The THANG: Started with an Indian Block Run. We ran around …
Mosey to pull-up bars, COP: SSH x 20 IC LBAC – forward, reverse, overhead claps, seals x 20 each IC Squats x 20 OYO Pull-ups x 5 OYO Grab cinder block and mosey to Green Quad With blocks, perform: Bicep curls x 20 – Overhead Press x 20 – Squats x 20 – Big boy …
Conditions: 38 and clear 9 wanderers followed YHC around town for around 4.5 miles this morning. The plan was to go a different direction than we are used to and pickup a couple of lonely segments. Alas, my internal GPS failed (ie YHC was talking instead of paying attention (first time for everything)) and we …
9 PAX arrived at the Castle for a post Daytona workout. Even though this was YHC’s fourth Q, the nerves were intense. Adding a bit more anxiety was the garage door malfunction at 5:05am – in hindsight, the slamming of the door after the release from the opener should have gotten some PAX on Foot …
YHC figured the pax (mostly #BlueFalcon regulars) were expecting a run-and-cardio-heavy Q. YHC decided to mix it up, take a break from the P200 training and throw a #BlockParty. It was the perfect time for a tribute to YHC’s favorite actor and favorite shoulder exercise. Conditions: Remember that one week it was winter? The Thang: …
It was Graveyard and Boneyard’s turn to visit The Mission and thanks for Bulldog for the visiting Q. The Thang: Grab a set of bricks and begin walk about Finlay. The #13 symbolizes the addition of The Misson’s start date: 3/28 (3 + 2 + 8) Bulldog: 13 x Merkins IC 13 x Curls IC …
On Saturday March 4, 2017, the #HIM of the GrandStrand will converge and post at 0700 at #Warthog to HONOR our Brother, William “Willie” James Pederson – aka Dipstick Billboard will be on Q. Other AO’s here will be closed. Please post at #Warthog If you are visiting in the area, please join us as …
Pre-Blast – Convergence to HONOR our Brother Dipstick – March 4, 2017Read More »