F3 Columbia Backblasts
8 men came out for a welcome back party as Ripcord has been released to come back to Score after surgery. The Q was tailored to fit doctor’s orders, which by the way, seem like solid orders for life in general (no burpees and no running). Conditions: 60 degrees and clear The thang: Mosey to …
Tuesday morning felt muggy and damp for a change as YHC erroneously pulled into the Hand MS parking lot at 5:25. No one was there and in the deep recesses of the brain something sparked around 5:28 that had been seen somewhere about the AO being moved to Shandon Presbyterian – oh yeah, it was …
9 PAX emerged from the #Fartsack on this Tuesday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns. In honor of Star Wars day, YHC crafted a workout to pay homage to some movies that mean a lot still him. It …
April 30, 2021 Convergence Route from F3 Stumble: Starbucks à behind Verizon to Garners Ferry Rd. R on Old Woodlands Rd. At the end of Old Woodlands Rd., turn Right Follow loop around (which turns into Rosebank Dr.) on Chesney Ln. [If you want extra, Right into the Black Gum Rd. Cul-De-Sac] R on Hampton …
Posted on behalf of Bloodwork It was Cotters today for YHC and the PAX never missed an opportunity to remind me. The gloom took the morning off, but 11 PAX (plus an appearance from Rogue weary QIC, Jar Jar) did not and were rewarded with a clear 60 degrees with plenty of early morning moonlight The Thang: Warm …
Conditions: 66 and dry, vunderbar! Disclaimer: Modify as needed The Thang: 4 faithful showed to get a few miles in on a beautiful morning. YHC however, as AOQ of a near-concurrent bootcamp, had a quandary, as standard AOQ responsibility is to post at all times barring injury, etc. How to remedy? With creative routine. Just …
Conditions: Mid 50’s and Clear The Warmup: 15 SSH IC 15 Imperial walkers IC 10 little baby arm circles front IC 10 little baby arm circles back IC 15 Through the tunnel IC The Thang: 3 station circuit Station #1 10 burpees oyo 20 big boys oyo 20 Lbc’s oyo 20 V-ups oyo 20 Squats …
Excitement was in the air along with a super pink moon and even Silver Bullet arrived early for this Co-VQ double feature. The weather was clear and a perfect 54 degrees. While the PAX were filled with anticipation, the Qs were admittedly not at their best with one Q feeling slightly feverish after receiving Moderna …
Full-on Double VQ Super Pink Moon All the Way Across the SkyRead More »
8 Scorians put in work this morning using a modified version of the 5BX Workout. Design in the 1950s to keep Canadian Airmen, stationed at remote bases, physically fit…indoors, in small spaces, with no equipment…5BX was also the daily workout of the recently deceased Prince Philip Mountbatten. Considering he lived to be 99 years, and …
8 PAX plus a rogue Jar Jar posted this morning at Woodshed where the weather was hard to beat (no rain and mid 50s). The Thang: Warmup: SSH x20 in cadence, Through the tunnel x15 in cadence, Arm circles (forward, backward, overhead claps and raise the roofs) x10 each in cadence, and merkins x12 in …
YHC stepped up and led Warm-arama. Easiest part. Warm-arama: 12 ea. in Cadence- SSH, IW’s, Little Baby Arm Circles, Squats, Merkins (Copperhead Style), LBC’s, Flutters, HillBilly’s, Finkle Swings. The Thang: TB stepped up to lead first 10min beatdown. Moseyed to school car-rider pickup loop. A given Exercise to street sign (100 feet) then finish loop …
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
Hey this is No April Fools, Embrace the SUCK ! Conditions: Nice 56 degrees and little Humidity 76% Warm UP : SSH 15 in cadence, 15 through the tunnel in Cadence, 15 Little Baby arm circles forward and backwards and raise the roof all in cadence. In honor the McNugget 15 Burpees oyo. Mosey to …
The Pax of Sawmill (Blythewood, SC) are conducting a Good Friday CROSS RUCK to replace our usual Kudzu Ruck. Location is parking lot of McNulty’s Taproom (sorry, it will be closed at that hour) located at 420 McNulty Street, Blythewood, SC. StartEX 5:00 EndEX 6:00 Please arrive about 4:55 so we can begin promptly! You …
Conditions: Weather was a perfect 58ish but moist. The Thang: TClaps to McNugget for the idea to bring the F3 Mental Battle workout to Hammer. Today’s workout was a slightly modified version of the F3 – The Fort Pre-blast here https://f3thefort.com/category/pre-blast/ (on twitter https://twitter.com/F3Battle) It was an honor to lead the PAX this morning. A few minor …
Conditions: Lovely weather. Slight breeze and upper 60s. YHC decided to move the Q to Guignard Park in Cayce to utilize all the picnic tables and loop. Disclaimer Mosey to bottom of loop SSH X20 IC Bat Wings (Forward Arm Circles, Reverse Arm Circles, Overhead Clap and Seal Clap all X10 IC and finished with …
Foggy. Moist. The Thang: Warmup – 20 x SideStraddle Hops in Cadence; 20 x Imperial Walkers in cadence; Little baby arm circles, 10 forward, 10 back, 10 overhead clap, 10 overhead press, all in cadence; 20 x Windmills in cadence; 20 squats OYO Form up into two lines for Indian run out into the neighborhood. …
A nice morning at Hammer for 12 PAX. Rain was expected, but it held off for the most part. A little warmup at COT and then off to Dollar General, Barnes Spring mega-hill, and back to the shelter for some Mary. Conditions – ~45 degrees, overcast, wet ground, misty rain at times The Thang Warmup …
If the Woodshed pax will not go to #TheBull, #TheBull will come to Woodshed. Conditions: 50 and damp The Thang: Mosey in the general direction of #Martha, stopping periodically. COP (on the fly): Flutter kicks x20 IC (at each stop) Imperial Walkers x20 IC Squats x20 IC Squat walkers (Squawkers) x15 IC Squat jacks x15 …
The Thang After Disclaimer, circled-up under the streetlight for Windmills, Squats, Merkins, and LBCs (all 12 4ct IC). Challenged PAX w/ 21 single SSH, Q stopped counting after 10 (risk of 10 burpee penalty if we didn’t finish together); PAX passed with flying colors-way to pay attention! Mosey to BB Court and line-up on end …
13 PAX emerged from the #Fartsack on this Friday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings …
7 Scorians came out to climb the mountains & sing the songs they like to sing. Conditions: 40 degrees The Thang: Warmup at Dreher Parking lot20 SSH in cadence20 Thru the Tunnel in cadence20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadenceBend over toe touch stretchSeated toe touch stretch20 Overhead claps in cadence …
Score Climbs The Mountains and Sings The Songs They Like to SingRead More »
Monday is a good day to set the tone for the week, the PAX of score put in some work this morning. Last week, an unsuccessful campaign was waged to take a field trip to the Bull. The effort was soundly defeated – with Sled being unwilling to break his streak of never having run …
Eight men came out on a nice morning to learn some new exercises and get some work in. Solid work and effort by all. Conditions: 48 degrees COP: SSH x20 IC Imperial Walkers x20 IC High Knees x20 IC Downward dog Captain Thor x10 OYO and then explained several new exercises Crunchy Frog x10 OYO …
After a text from Jar Jar, asking YHC to come home to #Legion for a nostalgic Q, there was only one correct answer- I’m bringing Amy with me. COP: 20 SSH IC 10 Imperial Squat Walkers IC Mosey to Crab Daddy’s house and try to not disturb his indecent workout while we retrieve blocks. Carry …
Amy, YHC and another Chair cross a river, to come home.Read More »
9 PAX made it out this morning to enjoy a substitute Q from YHC. The weather was mostly dry and the mumblechatter was going. YHC reached far into the manual for this workout. The PAX were introduced to many new and exciting exercises. YHC was delighted to hear the enthusiasm of the crowd as we …
12 pax entered the gloom this morning for some running with bricks. The rain held off, making for a nice morning to explore some of KG’s hills. COP: SSH x 20 IC LBAC fwd x 12, rev x 12 IC Raise the Roof x 10 IC Calf Stretch 10 burpees OYO Grab a set of …
Conditions: Chilly morning at Spur, but Rated-R, Big Worm and YHC were raring to go Disclaimer BunkBed’s Part of the Q Mosey to rock pile (Since NASA loves Mars rocks more than Earth rocks we decided to show some love for our Earth rocks) Mosey with rock to the practice field stairs 3 calf raises …
Conditions: 31, humid but clear after biblical proportions of rain Disclaimer Tha Thang: Some background first…YHC first started posting at Dawnstrike circa 2016, but irregularly (which continues to this day). On May 20, 2017, I was honored with the opportunity to Q for the first time. I subsequently brought a #LegionLegit hour of pain to …
13 pax showed up for what was sure to be another Flawless and well thought out Q From Stretch. Unfortunatley Stretch couldn’t make it so they had to settle for another spur of the moment Block beatdown from Bindi. Conditions: 49 and damp The Warmup: 20 SSH IC 15 Imperial walkers IC 15 Merkins IC …
13 PAX showed up at the new old home of Hammer at Trenholm Park. Some of the newer PAX may not have been familiar with everything this AO location has to offer, so YHO arranged a tour to get everyone reacquainted. Conditions: 48 degrees, clear, dry, perfect for a beatdown The Thang: Warmup-10 SSH IC, …
7 PAX emerged from the #Fartsack in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to explore new territory with the PAX of Swamp Fox. In addition, when YHC got word that Billy Bob was on Q at Hammer, it just seemed like a good idea for an impromptu …
11 pax gathered on a cold ground hogs day where they found winter was still in full swing. After a quick warm up pax partnered up and completed the Dora of 300 big boys, 200 merkins, 100 jump squats, 50 burpees. Pax then completed 10 rounds of hustler merkins and an an circuit
13 PAX did the hard thing this morning. Warm Up Through the Tunnel, Side Straddle Hops, Little Baby Arm Circles Workout #1 EMOM: 12 minutes 4 Burpees – 8 Squats – 12 Chaser LBCs Workout #2 DORA: 200 Merkins, 200 Reverse Lunges (r+l=1), 200 Flutter Kicks (r+l=1) Workout #3: 50 Straight Calf Raises, 50 Inner …
Conditions: High 60’s and damp Felt a real urge to go back to where it all started for me. Nice to see 17 like-minded PAX showed up to put in some work at Hammer. YHC kept it simple but effective, a classic TP workout. The Thang Disclaimer Circle upThrough the tunnel, Imperial walkers IC, 10 …
12 PAX emerged from the #Fartsack on this Friday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns of #TheCastle with a new circuit. Being on the verge of running out of streets to name workouts after, YHC took the PAX …
January 21, 2021 – “A Leadership Group that Exercises” On the 21st day of the 21st year of the 21st Century, 21 or, rather, 12 men gathered in the gloom for a little work and fellowship. The weather was perfect – 48 and no rain. For YHC, the Q duties were pretty straightforward – get …
8 men met for Rutland Repeats Start in the Lowes parking lot with 10 reps of each exercise – Merkins, Squats, Monkey Humpers Run to the Bee Beep parking lot for our 10 reps of each exercise – Merkins, Squats, Monkey Humpers Run to the entrance of the gaurdless gated community for 10 reps of …
8 Pax posted for YHC’s first WS Q of the year. We practiced how to count, saw a sick raccoon and did some work. Conditions: Still dark and cold The Thang: Following a disclaimer, we moseyed to the front of the school and circled up for a socially distanced COP. YHC called SSH, IC x …
Hey, lets switch workout days, and of course the day before, Rocky Top does it again! So had to get a workout in to release some stress. Conditions : Nice cool 29, nice and clear skies too Warm Up : SSH 10 in cadence, 10 burpees IYO, little baby arm circles forward and backwards of …
Seven men resisted the fartsack and endured the cold temperatures to do a little Score workout. Solid work and effort by all. Conditions: 35 degrees COP: SSH x20 IC Imperial Walkers x20 IC High Knees x20 IC Arm stretching exerises Downward dog Rosalita x15 IC Leg stretching exercises to limber up for our mosey Mosey …
10 Pax chose to get better at #TheCastle this AM for a #BlockFree Kamikaze beat down. 1.4 Miles were covered. Conditions – 33 and dry Disclaimer and Warmup – 20 x 4 ct SSH, 10 x 4 ct TTT, 5 Slow Count Plank Merkins Round 1 – Mosey to KG Drive for the Kamikaze 20 …
It started out as a cold and rainy morning at Hammer, but the rain soon let up and the remaining moisture was quickly soaked up by 11 idiots with cinder blocks in the Lowe’s Foods parking lot. We completed over 1,000 reps in this workout – but in a doable yet effective way. Here’s how …
Upon arrival, everyone was wondering what the newly placed tent and orange cones came from. Then, it was natural to realize, this is probably a better location for covid testing (versus the small parking lot at Ballentine Library). They didn’t ask us permission, Depot attorneys are looking at our options. Warmup: SSH x 20 TTT …
Moist workout at the covid testing facility, aka DepotRead More »
Conditions: mid 30’s and clear The warmup: 16 SSH IC 16 Imperial Walkers IC 16 Little baby arm circles IC Front 16 Little baby arm circles IC Back 16 Through the tunnel IC The Thang: Mosey to bottom of parking garage perform 10 merkins and 20 Freddy Mercuries at every level all the way to …
It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures. Conditions: 30 degrees, frosty The THANG Run to Hamburger Hill: Run Hill & Rev. Lunge down x5 Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 …
Conditions: Perfect Tha Thang: Disclaimer given. Warmup performed. Mosey to playground. Explain the running route and the Murph rules. Perform said Murph. Mary for the 6. Mosey to endex. Announcements: Performed Prayer requests: Prayed Devo: Provided
Attention PAX! After an excellent event in pre-Covid 2020, the annual Lake Murray CSAUP is back in 2021. This time the event will be in….err I mean at Lake Murray. The Cottonmouth will be held on Saturday, March 13, 2021, at Dreher Island State Park. The launch time is tentatively 7:30am, with the event being …
Cottonmouth 2021 Pre-Blast – Event Details (3/13/21)Read More »
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. YHC is a huge Star Wars fan and loves a good trilogy so why not celebrate this Christmas Eve with the third installment of the 12 Days of Christmas workout. Once the proverbial whistle blew at 5:30 AM, the PAX …
10 pax showed up at the old Hammer stomping grounds of Trenholm Park on what would be a perfect morning in the gloom. This was a day to celebrate all Hammer Pax. Many pax have come and gone, some have stuck with the AO through thick and thin. Each and every one of them have …
10 Pax started the morning with a warmup of SSH, imperial walkers, and arm circles (yes both forward and backward) before taking a tour around the parking lot. After returning the workout began will 100 reps each of merkins, LBC, Dips, Squats, and Calf Rases. Another parking lot lap was in order. Once returning PAX …
5 pax (eventually) gathered today for the first full workout in the reign of Darth Jar Jar. They were sorely disappointed, as his getting kicked out of bed for snoring led to oversleeping and arriving only for the last 15 minutes of fun. I mean, c’mon, what Sith Lord ever does that happen to? Regardless, …
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Standing in the glow of a Christmas Tree in the Lowe’s Foods parking lot was YHC, who was happy to answer the AOQ’s call last night for a substitute Q at #Hammer. Once the proverbial whistle blew at 5:30 AM, …
“The Thang”: A major win was achieved by 11 PAX (a few good men) to combat the laziness that silently invades the hearts of men every winter (temp around 30). Darla led the PAX to victory against this foe with a steady progression of getting the men warmed up, a routine workout, 6 MoM, and …
9 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was enjoying the warm temperatures this morning. This morning included a who’s who of #TheCastle PAX including the Respect Posse. Once the clock struck 5:30 sharp, the PAX got better on …
11 Pax posted for an unseasonably #BalmyBeatdown at The Woodshed The Pax welcomed Kemba back from his baby hiatus. After a thorough disclaimer, we proceeded to COP where we spent a good deal of time. a real #CrowdPleaser. SSH, IW, Squats, Alt. lunges, Merkins, Carolina dry docks, Low Country crabs, LBC’s, Russ. Twists, More Merkins, Sumo …
5 Pax came out to Score on the Thanksgiving week Monday to get a little work in before enjoying the overeating later this week. Appreciate the men who came out and hopefully we all got a little better. Conditions: 54 degrees and wet The Thang: COP on the new pavement at Dreher: SSH x15 IC …
Score takes a trip down memory lane (and the fire lane)Read More »
QIA: Wannabe The PAX: High Stick, Katniss, Special K, Toy, Turnpike, Wham! Workouts at The Castle have gradually intensified this year with last week reaching a peak (Armistice). Monday of this week was no less intense with the extensive use of Monkey Humpers at the top of the hill. A command decision was made by …
9 PAX were not scared off by the ominous forecast and made their way to Hammer to get some work in. Conditions: 75% degrees, 95% humidity (gross) and no rain! The Thang: Start with an easy warm up. 10 SSH IC, 10 merkins IC Head to the entrance to the parking lot. Next up was …
Pax Merkins BBSU 2 Mile Run Total Score BooBoo 55 62 17:03 228 Collar 75 56 15:20 264 Bernie 50 55 18:14 228 Stretch 60 57 15:52 247 Bindi 63 32 17:20 228 Deville 36 35 26:49 112
8 Scorians elected to get up for some work on a cold Election Day morning. Conditions: 36 degrees The Thang: Warmup at “Club Carlisle”–20 SSH in cadence–20 Thru the Tunnel in cadence–20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadence–Bend over toe touch stretch–Seated toe touch stretch–20 Overhead claps in cadence Mosey to …
6 Pax chose to get better at #TheCastle this AM for a rare #BlockFree Kamikaze beat down. Conditions – 57 and crystal clear, and a bright almost full moon Disclaimer and Warmup – 20 x 4 ct SSH, 10 x 4 ct TTT, 20 x 4ct Imperial Walker, 10 x 4 ct LBAC Forward and …
When: 2020-10-31 0700 QIC- F3 Columbia The PAX- All who choose to attend Where: Memorial Stadium-1100 S Holly Street, Columbia, SC 29205 October 2012 was when the wave hit Columbia, SC. 8 years ago, the men of F3 Nation felt it was time to plant the seeds in Columbia to see how it would grow. …
F3 Cola 8-Year Anniversary Halloween Explosion Extravaganza Convergence (Pre-Blast)Read More »
The Warmup: 20 SSH IC 15 Little baby arm circles Front IC 15 Little baby arm circles Back IC 20 Imperial Walkers IC 15 Through the tunnel IC 15 Burpees OYO 400 meter run The Thang: 25 Merkins OYO 50 Big boy sit- ups OYO 100 Flutter Kicks OYO 400 meter run 25 Merkins …
The Conditions Chop Shop tights weather 8 men braved the deserted-ish Lowe’s parking lot to get some shoulder work done. The Thang 50 Merkins 50 Squats 50 BBS 50 Carolina Dry Docks Plank when finished Mosey to the steps between the parking lot and the parking garage for The Running of the Stairs All PAX …
Conditions: 70’s 12 PAX put in some work at Hammer. The Thang Disclaimer Warm-up Grab a block box jumps x 20 SSH IC X 20 4 corners, divide into four groups, 25 reps x 3 sets with blocks, corner 1 curls, corner 2 squat thrusters, corner 3 kettle bell swings, corner 4 dips lap around the …
8 Scorians came out for a Tour De Dreher featuring a variety of exercises. Conditions: 60 degrees The Thang: Warmup at “Club Carlisle” 20 SSH in cadence 20 Thru the Tunnel in cadence 20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadence Bend over toe touch stretch Seated toe touch stretch 20 Overhead …
Conditions – Ideal Disclaimer The Thang: Starting it up Right Now at 0530 – Jog to the back field for a warmup: 20 x sidestraddle hops in cadence, 20 x imperial walkers in cadence, 40 little baby arm circles (20 forward, 20 back, all in cadence), 20 Windmills in cadence, and 20 squats OYO. Running …
House of Pain – The Woodshed’s Tribute to Eddie Van HalenRead More »
8+ (mostly) regular SCORE pax met in the gloom at Club Carlisle for some work on an overcast 64 degree morning. After the required warm-up exercises (24 SSH, LBAC rotation, and 26 Imperial Walkers), the pax moseyed to the corner of Daly and Michigan and lunge walked down Michigan for various distances due the the …
Conditions: Nice, humid fall morning. 66 degrees 25 guys levitated out of the fart sack this morning and got better (Could have been 26, Stagecoach…). I’ve said it before and I’ll say it again, I’m better because of Depot, our guys, and your accountability. I’ve been doing this consistently since May 2015 and my mindset …
Conditions: Warm and humid Disclaimer (especially relevant today, but we had a dentist and a doc on-hand) Tha Thang: 6 pax tested the market today at the Bull and Bullseye. Their portfolios sank instantly. Standard Bull rotation/locations/counting, including LBCs at the bottom of each tower. At the top though, sub American Hammers for merkins. Why …
Conditions: Cloudy and humid. Disclaimer Mosey to Pull-Up Bars TTT X10 IC WM X10 IC Burpee/Pull-Up Circuit: Burpee/Pull-Up 5 on first round go down by 1 after each round BBS 10 on first round go down by 2 after each round Lunges 25 on first round (1 leg 1 rep) go down by 5 after …
17 Pax posted for a boxing inspired Beatdown with F3Kemba on Co-Q with YHC. Conditions: Cool and Dark The Thang: After an appropriate disclaimer from YHC, Kemba warmed us up with Arm Circles x 20 F&B, then we got to a real #CrowdPleaser with the Verticle Mtn. Climbers, starting at 25 and then doing 24, …
Lots of men decided to fartsack today, but enjoyed the five men who came out to do a little work this morning. The theme for the day was to honor one of our Score heroes… our own Nails. In honor of Nails, we did a modified zipper, that included more running than most cared for. …
8 Pax showed up for a whole body workout Warmup – SSH, Imperial Walkers, shoulder stretches, Little Baby Arm Circles, overhead clap, 3 count squat, Hamstring and lower back stretch, happy baby. Workout – mosey to Jenny’s Corner and grab two bricks each. 4 count exercises 20 Overhead Press, 20 curls for the girls, 20 tricep …
9 grizzled ranch hands (some more grizzled than others) from across the Tri-Region Area put in solid work for YHC’s first time at the reins of the Bull. Conditions: 70 and damp The Thang: Like the standard Bull, with the following varrrriations: Carolina Dry Docks x13 at the top (reducing reps by 1 each lap …
10 PAX did work at Swampfox this morning. Nothing fancy, just work. Conditions: 61 degrees, Clear. The Thang: Disclaimer then mosey to end of Rutland Court. EMOM: 10 hand release merkins then finish out minute with max rep big boy sit-ups. PAX did 5 rounds EMOM and then took a break. Break consisted of sprint …
7 pax met in the gloom at Club Carlisle to start the beatdown. 1 fashionably latecomer joined in the fun. Beautiful 55 degree fall morning Nails started the fun with the always popular SSH x 25, IW x 25 and a medley of LBAC and OH Claps x 20 each. A short mosey, short Lunge …
14 Pax lined up on a beautiful morning @F3Woodshed and celebrated the return of football by #getting better. The Thang: Warmup – 20 Sidestraddle Hops (in cadence), 20 Imperial Walkers (in cadence), Little Baby Arm Circles (12 forward, 12 back, 12 overhead claps, and 12 raise the roofs, all in cadence), 20 Windmills in cadence, …
Ideal weather for 9 pax to get together and do some work. Lots of mumble chatter at sled for the amount of running he called at his Q yesterday. He was not sorry. The thang: SSH x 20 Stretch SSH x 20 Stretch SSH x 20 10 merkins OYO Stretch SSH x 20 LBC x …
Conditions: Medium comfy, humid Tha Thang: 5 pax gathered, all with various degrees of issues (injury, fatigue, just getting back into shape, etc), but decided to get better anyway. It’s Monday, and we’ve had little speedwork recently, so time to mix a little in. Hopefully Q’s in the near future will do the same. Disclaimer …
Six men came out for a Monday version of Score, and YHC advised everyone they would probably not like the workout planned. It happens when YHC goes looking in the Lexicon for new ideas. Solid work and effort by all on a nice morning. Conditions: 73 degrees and slight breeze COP: SSH x20 IC Imperial …
THE WARMUP: 20 SSH IC 15 LITTLE BABY ARM CIRCLES FRONT IC 15 LITTLE BABY ARM CIRCLES BACK IC 20 IMPERIAL WALKERS IC 15 THROUGH THE TUNNEL IC 400 METER RUN THE THANG: 25 CURLS 4 THE GIRLS WITH BLOCK OYO 25 LBC OYO 25 OVERHEAD PRESS WITH BLOCK OYO 25 IRON CROSSES OYO 25 …
Week 2 Iron Pax Challenge 2020 Set Up: Place the Shovel Flag (or a cone) in the center of the field. Then place 6 cones evenly spaced in a circle 25 yards from the Shovel Flag in the center. Each cone represents a 25 yard(75ft) spoke on a wheel. Requires a 75ft measurement. Use pre-measured …
Conditions: High 60s, super except for a little dew on uncut grass #wetsocks Disclaimer Mosey to field and retrieve blocks, return to Hub Explainex Begin Ironpax Week 2, Wheel Unfortunate 6 spokes, 25 reps at each of Derkins, Blockees, Squats, KB swings, Vertical Press, or Alpos, with Cusack to the hub each time (25m) for …
On 911 #theherd will host a unique and humbling event to honor those lost in the terrorist attacks on September 11, 2001. We invite you to participate with us. The running/walking/rucking event will start at Parkland Plaza in Cayce beside the Bank of America building. Walkers and Ruckers will start at 0500 and the runners …
Iron Pax Challenge 2020 Week 1 “Inspector’s Gadgets” 3 Burpees EMOM 50 Hand Release Release Merkins 100 Leg Raises 150 Jungle Boi Squats “2Spoonz Style” 200 Big Boy Sit-ups 250 Stationary Lunges For Time Pax Time Collar 33:48 Billy Bob 37:54 BooBoo 39:56 Leon 41:27 Misfire 43:09 Duckie 44:45 Zima 48:03 Easy Street 51:20 Wally …
Today was supposed to be the AOQ handoff and 7-year anniversary but alas we are in a pandemic and things happen so that was postponed to next Thursday 9/3. Weather and State of the Pax: A wet 76 degrees this morning and Pax were fairly sore from the IronPax Week 0 workout. Props to all …
Conditions: Muggy Disclaimer given The Thang: 5 pax total took on the forest….well, the Hamptons, which were once a forest, and now simply a bunch of trees with houses between. And you’d have thought, NOT on the pavement. Well, that was just too much to ask. Just as we were talking about running in the …
Iron Pax Challenge 2020 Week 0: 4 Rounds for time 50 Air Squats 40 Big Boy Sit Ups 30 Merkins 20 Bonnie Blairs 10 Burpees 400 M Run Pax Time BooBoo 33:33 Billy Bob 27:41 Easy Street 37:02 Collar 25:03 Blowout 27:34 Garnish 25:09 Wally 40:00 Gaston Zima Bindi 39:00 McNugget 26:01
13 Pax, (including JarJar who was a late add) descended upon the unusually dark and damp environs of #TheShed for a Beatdown by YHC. Conditions: Moist The Thang: following a disclaimer, we moseyed from the parking lot to the front of the school and back for a warm up, then proceeded to the middle parking …
7 PAX slung some weight around and got in some distance. Conditions: 73 degrees and humid. Disclaimer The Thang: Lap around the Lowes Foods parking lot. 5 exercises 100 reps each with coupon. Curls Triceps extension Merkins (On coupon) Shoulder press BBS (Coupon on chest) Out and Backs Run at fast pace up Forest Drive …
9 PAX started their Thursday off right. Conditions: 70 mostly cloudy and 89% humidity The Thang: I had intended to have a little piece of each week of last year’s Iron PAX Challenge as today’s workout, but due to a miscommunication about needing to bring a coupon YHC had to switch it up a little …
6 pax came to #GetBetter at The Castle this morning. We started tough and didn’t let up. Work was done. Disclaimer COP – Kicked things off with the #SlaughterStarter Burpees x20 OYO Imperial Walkers x20 IC Little Baby Arm Circles x12 FWD, x12 REV IC Raise The Roof x20 IC Windmill x10 IC Quad Stretch …
To start off, I was lucky to even make my own Q this am as I forgot to turn my alarm clock on (subconscious sabotage?). I woke up at 4:55 am, had my cup of coffee, morning constitution and headed to the AOQ. As always, I rarely know what I am going to do prior …
05:30 Start – 06:15 Finish Weather: A windless and partly cloudy 73 degrees with 90% humidity. Modification: Staying in the lower tower only: 1) Climb the stairs and run down the parking deck back to the starting location. 2) Climb the stairs and run down the parking deck performing ‘Mericans at each stair landing, starting …
Six men gathered in the gloom of the Lowe’s Foods parking lot to Do The Hard Thing. BooBoo tried to provide plenty of Hard Things to do. The Thang: Disclaimer 20 Burpees OYO low plank while waiting (applies to entire workout) 10 SSH IC Mosey a lap 1-10 Captain Thor OYO 1-10 Merkin Jax OYO …
Conditions: 70’s cooler, but muggy 8 PAX put in some hill work at Hammer. Good to see the return of Abscess to the Gloom, Kotters! The Thang Disclaimer Warm-up SSH IC X 20 Little Baby Arm Circles Forw, Backw, Raise roof (X 20 each) Mosey to BeBeep parking lot Bulgarian Split Squat OYO X 20 …