F3 Columbia Backblasts
Perfect morning to workout- 61 in the end of January and the mid-workout rain didn’t bother the Swampfox crew a bit. The blocks though…yes, these are still heavy as hell. Conditions- Perfect, even with rain The Thang: Leave AO to Citadel Park via Converse. First Intersection Warm-up SSH 10X IC IW 10X IC Mercans 5X …
4 Pax post at #IronYard in the gloom and #gotstronger. Another great morning with kettlebells and as always, #workwasdone. Conditions: 41 Degrees & Clear The Thang: COP • Mosey around the loop mixing in bearcrawls, lungewalks, and karaoke • SSH 20 x IC • Little Arm Circles – Forward 10 x IC • Little Arm Circles – …
11 faithful posted despite warnings of a 7+ mile #RunHard route. This route featured the meat of the #RunHard finish as well as the opening couple of miles which feature the Saluda hill climb. Everyone appeared to leave everything they had on the course. End result? Folks got better. Conditions: 44 and a bit cool …
6 Pax rolled out into the PM gloom for some rest, relaxation, and bodily destruction. YHC says it was probably one of the best workouts of his life. Warm Up Jog around Blatt Field 25 Side Straddle Hops (in cadence) 100 High Knees (OYO) Workout #1 (Chyna’s Fit Test) 50 Lunges 40 Squats 30 Merkins …
On March 28, 2015 a new kind of AO was formed in downtown Cola, somebody came up with it’s name-The Mission. The familiar F3 mission statement applied: To plant, grow and serve small workout groups for the invigoration of the male community leadership. What made The Mission a “new kind” of AO was the male …
Last week at Thunder, Beads led us in a devotion about not fearing discomfort, that pain brings growth. So today we pushed through the pain with high reps against the same muscle groups. There was much grumbling and groaning. And eleven men got better. The weather was fine. A beautiful, cool, SC winter morning. The …
YHC was back on the scene at Hammer this morning to lead the PAX in a fun-filled beatdown. Upon arrival to Satchel Ford, it was evident that the ‘light up the neighborhood’ push had not been fulfilled. The roads were as dark as ever. Before bringing the pain, YHC had to acknowledge the interesting gear choices …
Conditions: Mid-40s, low humidity, perfect to keep cool through the workout. Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary. The Thang: Mosey around the AO for a half-lap to the pull-up bars. 5 pull-ups, pull up to top of the bar …
Since the fated (but not our fault) locking down of the #Brickpile AO, today’s #downPAINment was strictly off the reservation. And by that I mean we didn’t do a darn thing on Dreher property… not that there’s anything wrong with that. There’s plenty to see and do in Heathwood and the #Brickpile pax tried to …
12 Pax post at #Woodshed in the gloom and #gotbetter. This morning was the latest opportunity to test yourself, against both yourself and the Pax, in #TheAxe 3.0. Strong effort by all the Pax as many times #gotfaster. #TClaps to FroYo who left the AO, Champion! #workwasdone Conditions: 48 Degrees & Ideal The Thang: Loop Around the …
We got it back to double digits today at Swampfox. The 10 that arrived experienced a good old fashioned leg day burnout. Conditions: 50 degrees – just about perfect. The Thang: SSH x 10 IC Russian Twist x 10 IC Flutters x 10IC Merkins x 10 IC 5 burpee OYO X 3 Leave AO, cross …
YHC had a whole weekend to plan a route for a rare Monday #Ramble Q. Now I don’t typically do much posting on Mondays, but Borat is such a baller that I couldn’t say no. That and YHC has put on some serious Lb’s over the holiday period. YHC has noticed that run groups have …
Conditions: 50 Six Pax started their week off with some good ole fashioned hills this morning. Route: Leave Trenholm Plaza heading west on Forest Drive to Willingham, R on Willingham to Atascadero, L on Atascadero up the hill and across Forest and down and back on Greenhill, R on Forest to Clemson, Right on Clemson …
6 PAX arrived at the Castle to get better. Based on YHC’s research, January 23 wasn’t that popular from a history perspective. Having said that, the A-Team debuted on this day back in 1983, so despite Qing without 4 pounds of gold, I tried to channel my best B.A. Baracus and used 5 pound bricks. …
21 days into the New Year, we were geeked to have 27 PAX post for today’s Mission workout. As hopefully everyone will attest, this AO is especially special…where all 3 Fs consistently show-up. We were so happy to welcome 5 PAX that traveled all the way from the Grand Strand, rising in the gloom to …
On the field: warm up: 50 side straddle hops 50 lunges 50 flutter kicks Four Horsemen: partner-up, start with 100 dips, run to next station and between the two perform 100 squats, then run to the pull-up bars and split 15 pull-ups, then run to the fourth station and complete 100 decline-merkins on the benches. …
11 rose…11 Jennered…most moaned and groaned…typical #DawnStrike (minus the running of course)! Conditions – Not January weather… The Thang: Due to the frustration of YHC for the consistent association with the creature currently named Caitlyn (formerly Bruce for those hiding under rocks) by several Dawnstrike regulars (which will remain anonymous), YHC felt the need to …
Anytime YHC comes around, things tend to get a little up close and personal. Some say things got borderline inappropriate today. 8 men were led into #Battle today by Misfire and YHC for some fun and a lot of work. Conditions: Perfect 58 degrees, overcast, damp, and foggy The Thang: First up McNugget: Grab some …
7 Pax started off 2017 right with a post for a rainy slog through the Woodlands with some good old fashioned Spill Work thrown in to make it suck even more. Conditions: Cold, Wet and Dark. Happy New Year. Disclaimer and Description of Route by Pondo Right out of AO onto Olde Knight Pkway, Rt …
Nipple McFrog Pie or Why I Learned to Stop Worrying and Embrace the SuckRead More »
4 Pax descended upon the #IronYard to swing their kettle balls and start their weekends off right. Conditions: Low 60’s and damp. the new location at the front of DHS at the Hollywood Squares is dark. The Thang: Warm up with KB revolutions (all x 10 both ways): Halos, Sling Shots, Around the World, Figure …
11 Pax Stole a Page from Tuesday’s playbook: Conditions: Perfect. 60 degrees. 60! The Thang: Mosey from school toward Old Woodlands on Olde Knight Pkwy Circle up on Olde Knight Pkwy (in sight of Old Woodlands) -SSH IC x20 -Imperial Walkers IC x20 -Arm Circles IC x10 each way -Overhead Claps IC x15 -Squats …
Congratulations – you have almost made it halfway through the challenge! Starting Monday, we will take on another weekly challenge… one that YHC and many others find to be quite difficult. Thought we’d let the info out early so that you can shop for your groceries accordingly. Don’t forget the bread and….. never mind. This …
2017 New Year Fuel Challenge Week 4: Hold The DairyRead More »
MudGear is a company born from the F3 experience. In 2012, a FEBA-filled Malkovich and a small crew from F3 Charlotte Metro stepped up to take over F3 Gear ordering responsibilities from OBT, who had grown weary of handing out shirts from the back of his car. The operation nearly failed to launch …
A Big Leap for F3 Gear: MudGear Shirts to be Built in the USARead More »
Today’s scheduled Q was incommunicado on a secret, Most Interesting mission, so YHC called a hillier route than the usual Friday coffee mosey. #Grumblechatter ensued. Conditions: 55, breezy, bit of rain that cleared up within 10 minutes The Thang: Olde Knight > Galway > Macon > Winston > Dublin > Hampton Ridge > Marthas Glen …
Some old favorites always remain favorites. When called upon to Q #Ramble it’s like reaching back into years gone by to dredge up something not unique but perhaps forgotten. Such was the route du jour, a throwback to the early days of exploring Columbia from Shandon Pres. and finding gems like the Blatt Bridge and the …
When: 1/19/2017 Conditions: High 40s, not too humid- very pleasant! QIC: Big Worm Pax: Welcome Week, Wi-Fi, Rated R, Don Ho, Biggie Smalls, Big Worm The Thang: Disclaimer Run down Wheat street from the Blatt until someone points out the train is parked on Pickens Street; then mosey back up Wheat and up the steps, …
It was, thankfully, a bit cooler this morning with the temp back in the mid-40s and out of the summer-like 60s for those worried about the ice caps and all (YHC is starting to be one of those that are)…I disgress…14 men appeared in the gloom for the second installment of the latest two-part #ReynoldsWeek …
YHC was sad when he was alone at 5:27, thankfully a few more showed up before the start time. YHC thought he scared off folks with his VQ back in November. Conditions- High 40s but not too cold The Thang At Flag- 20X SSH IC Mosey down Satchelford to the parking lot on the other side …
Five Pax got better with bells this morning. Conditions: Perfect – Clear, 60 degrees with a slight breeze. Is this January or May? Warm up Ssh IC x20 Imperial walkers IC x20 Arm Circles x15 each way Overhead claps x15 20 Squats OYO 20 ‘mericans OYO The Thang: 4 Stations around the circus. Station 1 20 …
Are you ready for a convergence with a purpose!!! After the Hurricane Matthew clean up, it became vitally clear that while F3 had the manpower and gumption to assist in disaster relief, we didn’t have any official credentials. F3 St. Simons is going to host, in partnership with SSUMC, an Early Response Team Training event. …
13 hit the ideal conditions this morning at Thunder and put in some high quality work. This was an old fashioned cadence-filled F3 workout that attempted to strike a chord with each man’s specific area of weakness. The Pax got through it with decreasing levels of enthusiasm (thank you for keeping the count McLovin). Though …
Thunder Runs in Circles, Then Sits in a Circle – Basically.Read More »
Eight PAX celebrated the National Championship as the TIGERS ROLL bama. Great to have Chief back after many moons in the medicine tent. 4/10 roaming the entire USA hunting new deals was able to join this week before heading to west coast. Hammer still has the JUICE – respect in race back to flag. The …
THE “TIGERS ROLL” over bama. 35-31 – National Championship !!!Read More »
This was YHC’s first Q at Hammer and only second visit to the new AO (as AOQ at SF, tough to venture much away from home), so I was unfamiliar with the streets that zig and zag around Satchel Ford. That being so, why not take the guys off campus in the fog and hope …
A little warm with a heavy fog this morning, otherwise a great morning to come get better. With only 7 pax there was not a lot of dealing……we got around to almost everyone. The Thang: Prom SSH x 25IC Squats x 25IC 10 Burpees OYO Run to front of School and line up on trees. …
Conditions: 56, but maybe not due to global warming The Thang: Pax count off 1, 2 Team 1 runs down Woodrow from AO to Rosewood, then to Holly, then to Devine past AO. Team 2 does the opposite route. Two laps. Moleskin: We did the route twice but only a few logged four miles with …
A little later start time for the MLK holiday didn’t cut into the Monday numbers at the Brickpile. By vote, we decided to kick off at 6:30, instead of 5:45. The word got around pretty well, including YHC telling Cesspool in person on Saturday at the Thicket, who said he’d be there. Oh well. Conditions: …
Some things are worth the wait…F3 Camden was originally planned to be launched on 1/7/2017, but icy road conditions for the traveling pax made the launch get pushed back one week. Well, this was one decision that was worth the wait. 44 pax with 17 FNG’s arrived at Rectory Square for the launch of F3 …
YHC has not been a consistent “runner” the past few months, but when your name is called to Q you put away the excuses and provide the pax a workout they deserve. So, YHC decided that a true “distance” run was not in his quiver, and instead took the Stumblers to the track…sort of. Here’s …
With no scheduled Q for the morning, YHC volunteered while standing there waiting to go. The Ark of the Covenant hadn’t been searched for in quite some time, so off we went. Conditions: Perfect for running, 55 The Thang: Ark of the Covenant out-n-back: Out of the parking lot right onto Millwood Quick right onto …
Six pax post for a “speed ladder” workout totaling about 4 miles. Warm up: Run from Trenholm Plaza to the intersection of Shady Ln and Quail Ln (1.2 miles) The beatdown: Sprint three loops of increasing size (.25 miles, .5 miles, .75 miles) with a brief recovery run (.1 miles) in between. Finish at Shady …
Way to go, fellas! We’re TWO weeks into the fuel challenge. Now it’s time to discuss the Week 3 Challenge: The Caffeine Cutback. Yes, it hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s nothing inherently bad about moderate (<3 cups a day) use. In …
2017 New Year Fuel Challenge Week 3: Please…Not My COFFEE!!!Read More »
Last year F3 men from three different regions teamed up for a fall mission trip to Haiti hot on the heels of Hurricane Matthew’s pass over the island nation. It was a trip that was in the planning stages for months but was used, due to that disaster, at the height of their need. F3Haiti …
Brisk Saturday morning 6 rock solid men took on The “Dawnstrike”. Very little mumble chatter from the PAX. Locked in and focused (somewhat), it was time to put in some work. Temp was approximately 54°, cool and a little breezy. Workout Warm-up: Group started with a full football type gasser (across field and back, x2) …
YHC realized mid week that the Battle Q was his and that his intended partner in crime was on the DL. No problem… Q’ing the hardest workout in town with one hand tied behind my back is just part of the job description, right? Rather than risk embarrassment (Q’ing 30 minutes of Battle is more …
21 Pax posted at #Stumble in the gloom and #gotfaster. Warmer weather was a welcomed break from the cold the last week and an half…and the Pax responded in numbers. Also congratulations to Beacon, Serena, and Holy Poker for making #Stumble proud by crushing the Harbison 50K this past weekend. #workwasdone Conditions: 48 Degrees The Thang: Leave …
With aspirations of showing off our giant pythons on national television for the biggest football game of the season and calling first downs in a shmedium shirt someday…..we ten show up to work!!! hashtag: How ‘Bout Them Tigers!!!! Conditions: About fifty, fullish moon (or was that the street light?) Jog towards Citadel Park Stop …
Conditions: 49 and a bit humid but not bad for running The Thang: Leave AO, cross Millwood to Bellwood Bellwood to Amherst Amherst to Devine Devine to Harden Cross Harden to Santee Santee to Blossom Blossom to Saluda Saluda to Edisto Edisto to Heyward (AKA “Fannie Ave” in honor or F3 Heyward “Fannie” Cathcart) Heyward …
You couldn’t ask for better weather for a January 12th workout and the numbers proved it. The Thang COP by the planters SSH x 25 IC Arm Circles x20IC Imperial Walkers x20 IC LBC x 20 IC Dips x10 Box jump x10 Decline merkins x10 Step ups x10 Repeat 4x Mosey to basket Ball Court …
A beautiful morning for a beatdown. Nearly 50 degrees putting the short sleeve shirts back in play after the cold, cold start to the week is what makes #FamouslyHot @F3Columbia a great place to call home. Satchel Ford, however, was a meat grinder this AM as YHC tripled everything and burned the clock in short order. Conditions: …
A couple of months ago the call went out for two of F3 Columbia’s fastest pax (Cornstache and Hot Tub) to go head-to-head and the chosen venue was the #HumpDay10K. Not to be outdone Bundy threw his hat in the ring as well. 40 minutes and change later, the record books were rewritten and the region …
Conditions: High 20s, clear, slight breeze… real chilly The Thang: YHC wanted to try to work on stretching out the Pax legs and biceps today so we could push ourselves to #GetBetter. We started with a quick mosey around the AO, grabbed some bricks halfway through, ran the rest of the way around the AO …
YHC entered the gloom this am expecting small numbers due to the National Championship game the previous evening and due to the 25 degree temperatures, but as the pax soon discovered, the cold is really only a mental block once you start moving. So many pax let the weather make their morning decisions for them, …
I am happy to announce the I-20 corridor between Florence and North Augusta will be adding another F3 location with the launch of F3 Camden. There has been a strong demand from the Camden area for F3 and I know this area will prosper. We are doing a four weekend launch starting 1/14/2017 before we …
F3 Camden Launch- 1/14/2017- Ice won’t stop us this weekendRead More »
5 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 candidly waited for the last possible minute to emerge from his car on this brisk morning. Those who were strong enough to defy #Cantore got better on the …
When it’s cold, YHC has a habit of dropping gear along a route. When it’s this cold it’s like a yard sale… in everyone’s front yard. So, rather than scattering gear across half of Forest Acres, and being that Monday’s a traditional speed/track day, Trenholm Plaza become our course with a bunch of ugly mixed in. …
Congratulations, thrill seekers! You’ve made it through Week One of the fuel challenge. After getting acclimated to the base program for a week, we will now incorporate some weekly challenges in addition to the base plan. Remember, these weekly challenges are not cumulative so you can handle it! YHC is throwing a curve ball here …
16 Pax made Dawnstrike great again by ignoring the forecast and the cold drizzle to post for a OC led beatdown. Great crowd for such crappy weather. Of course work was done! I just can’t remember all of it! I remember it as a type this intro because I have extreme soreness in the arms …
Earlier this week, the weatherman was calling for nasty conditions for Saturday morning, but despite the wishes of all the 2.0s in the Midlands, we arose to 36 degrees and wet… Six faithful posted to Battle to thumb their nose at Mother Nature and do a bit of work for a Robber/Hustler Q. Here’s what …
So with the coming of a new year, YHC thought a good theme would be 2,017, as in let’s do 2,017 repetitions as our workout. Disclaimer, any FNG, prayer Weather: light rain and 32F. Yes, cold and wet, the worst combination when doing an outside workout. Snow was threatening and we got some flurries about …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. On this first Friday of 2017, YHC felt a desire to build off of the infamous legacy of #TombeeTorture. This time a new destination was in store for the PAX. With a similar theme in mind, YHC introduced the PAX …
YHC was ready to shake off some rust from the holidays and lead the PAX through some brick and hill work. Conditions: 38 degrees and clear Warmup: Jog to stop sign and back 10 burpees 10 Meekins IC 10 squats IC 20 LBC OYO Little baby arm circles front back overhead x 20 IC Grab …
Seven Pax showed up to swing some bells and sweat out some poison. The Thang: warm up – 25 each side straddle hops, imperial walkers, little baby arm circles, squats Mosey over to the circus Partner up. Partner 1 farmer carried the bells while partner 2 exercised, then sprinted to catch up and swap out. …
11 PAX enjoyed a nice cool morning with my revival of the Burpee Gauntlet. The Warm-up: 25 SSH IC, 10 imperial walkers IC, 10 hillbillies IC, 15 squat IC, 10 merkins IC, 25 flutter kicks IC, and 5 in and out rowers (a rower with 3 in-and-outs, then back down, that is 1). The THANG: …
As I stared out my window at 1 AM and watched the lightning flashes and rain pour down, I was already planning my cancellation notice for today’s workout. A Q cancellation had me hastily throwing something together the day before, even though I usually spend several hours planning my Qs and have a full set …
3 PAX came out to get a good full body workout at Smackdown. Can’t wait for the guys to get back into the swing of things and get the numbers going strong! The Thang Mosey around field to warm up Grab cinderblocks and pavers SSH IC X30 Curls with pavers IC X30 Alternating lat raises …
Jog 3min Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats 1×10 Squats 1×10 Merkens 4 count x20 Jog 3min to Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats Run lap around park 1 burnout pullup set minimum 10 Plank …
Conditions: Outstanding. 55 in January, everyone in short sleeves Intro and Virtual Disclaimer (i.e. non-existent) Sign Card Tha Thang: 13 including Bidet (Kotters!) and Yellow Cake from across the river came out to Stumble for a indefinitely modified workout. As you know, our brother Crab Daddy was in a serious car accident recently, although praise …
Conditions: Mid 50’s and windy with heavy rain (miserable with out the cold) The Thang: 4.2 mile route. Leave the AO. Left on Devine, right on Blossom, right on Park, right on College, continue off road through the Horseshoe and through USC campus, right on Barnwell, left on Greene, right on Harden, left on Devine, end …
Weather: Seemingly miserable but not too bad once we got started. 55 and pouring rain. The Thang… Mosey around the field twice Pick up bricks and Circle up COP SSH x 20 Merkin x 15 IC Squat x 15 IC Through the tunnel x 12 IC LBAC forward, back, overhead clap, seals x 7 IC …
10 Pax post at #BlueFalcon to #getbetter in the #gloom. In the spirit of leaving campus for a bit, we did some PT to start, grabbed some coupons, and we were gone. Excellent effort and team work by the Pax. #TClaps to Ralphie for making the trip over from Lexington. #TClaps to Clam Digger, Betamax, …
YHC knew it may be pouring down rain this am, so I decided to come up with a few game plans. To my pleasant surprise, no rain from 5:00-5:32…and then the bottom dropped on the pax as we headed to Citadel Park and during 25X SSH IC. As the nice Q I am, gave the …
12 on hand for a Tabata Tuesday at Hammer. Rainy weather was no deterrent for the pax and YHC was pleasantly surprised as he expected to be on his own. As a reward, the entire workout took place in the relative dryness under the SFES parent drop off awning. Conditions Muggy 60 degrees with periods …
Merry New Year, er’rbody! Hope your 2017 is off to a great start. It’s been a while since we fired up the good ole Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC going on a feeding frenzy that has lasted approximately 6 weeks), we’re going to …
COP: Ruck 1 mile loop around DHS The thang: Collect 1 block per pax -Perform 100 reps each of jerk-cleans and mercans as a team: Pax 1 jerk-cleans, mercans Pax 2 lunge-walk block approx. 20 yards and back Pax 3 bear-crawl block 20 yds and carry overhead back (for jerk-cleans)/farmer’s carry (for mercans) Rotate through …
As the PAX of F3 Nation turn the page on 2016 and begin the journey into 2017, YHC wanted to serve up the #DRP to the PAX of #Scramble all while keeping with the #MoreCowbell9 training plan composed by our fearless captain (RA). When the AOQ tells you that it’s Speed Day, it was time …
When my wife and I had the idea to create Operation Sweet Tooth to honor our daughter’s memory, we had no idea of how our initiative would be welcomed. We are just a simple, mourning family, wanting to honor our daughter’s memory and do some good for other children, and their families while trying to …
Stretching our legs the day after Christmas. Sketch brings a challenging 5-miler. Leave SPC on Woodrow heading south, right on Superior, right on Marion, left on Heyward, right on Main, right on Pendleton, right on Lauren’s, left on Green, right on Harden, left on Devine back to SPC. Good run. Good pax. Coffeeteria for four …
In case you have not heard, one of our fellow F3 Columbia brothers, Sean “Robber” Rankin, was received the Mungo Homes Community Builder award for his amazing work with the Oliver Gospel Mission and F3 Nation. Seriously, if you have not posted to The Mission workout – you are doing it wrong. YHC was there Saturday …
If SCORE is going to run, we might as well bring some bricksRead More »
Nothing original, just #repeating sets on Ground Hog Day. Maybe we should consider adding to the Lexicon #BillMurrays – repeating sets of exercises where the pax starts to detest your guts for calling the same thing, over and over and over again. Just a thought. Mosey to the lower field COP – #Sweet16s (totally by …
It was entirely too early to see any shadows, but there is a street light or two known to cast a shadow in the gloom near Hampton Park. Early reports indicate that the Groundhog stayed our for a pleasant day of lounging in the meadow to casually welcome in the early spring weather. The Legion …
17 Pax rose from the #gloom posted at #Woodshed. As YHC and Low Dot brainstormed our co-Q, we couldn’t help but notice it was going to be Groundhog Day and of course we needed to repeat the same exercises a couple of times in case anybody missed them. As YHC and Low Dot brainstormed our …
Five guys total on a clear morning. Slight chill in the air that warmed simultaneously as the blinding sun rose over the Canopy of Galway. Disclaimer then mosey to warm up area past the outdoor basketball court. “Square Up” with FroYo in the middle. 20 SSH IC 20 Imperial Walkers IC 10 Squats IC 15 …
The first Monday of February brought back typical South Carolina warmer weather as well as our good friend Red Light. Glad to see him back out in the gloom and running with the pax. After several weeks of running towards downtown, I decided it was time to go another direction. Conditions: 44 degrees and calm …
10 Pax post at #TheBull and #gotbetter. Really good weather this morning and work was done. Another week and another FNG. #BEAST Conditions: 48 Degrees The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter …
9 Pax posted in the gloom at OFT to put in some prep work for #P200. Slinter, being a track star and now former coach, dropped some knowledge to YHC and gave us some work to do. We all know he is good at that sort of stuff. Upon arrival some ROTC cats come filing …
Conditions: 35 and chilly The Thang: Mosey from the front of Dreher to the intersection of Millwood and Daly Street. Grab some sidewalk. Flutter Kicks 40X Mosey to the intersection of Carlisle and Daly streets. LBCs 40X Plank (high and low) Mosey to the intersection of Kline and Daly streets. Merkins 10X OYO Mosey to …
Just when you thought your previous experiences at #TheMission couldn’t be topped, this Saturday came along and took things to another level. It truly was a special day at #TheMission on Saturday. While it wasn’t the first time a TV camera was in the Area of Operations of an F3-Columbia workout, this time it was …
Just when you thought things couldn’t get better at #TheMission…Read More »
Weather: 38 and crisp. Weather that the PAX have gotten used to. The thang… Lap around the field stopping at the pull up bars COP SSH x 25 Merkin x 15 Pull up x 3 Mountain Climber x 25 LBACF/R & Overhead Clap x 15 each Burpee ladder: Complete 1 burpee, 1 merkin, increasing merkin by …
11 started their morning off with some serious work on the grounds of AC Flora HS at Battle. The workout also featured a Battle Billy Zane late in the final circuit. If you post to Battle and expect a quick warmup to loosen up the system, you will most likely be disappointed. After grabbing our …
Battle: Collar, Splinter & Some Very Large BricksRead More »
The PAX should’ve known better when our Q, Cornstache, showed up to give us our route and then wished us well, scooting home to nurse a bum knee in the warmth and comfort of his home. While our Q browsed the shelves of Walgreens, looking for milk and Twinkies, the PAX donned kevlar vests and slogged …
Apparently, the threat of rain kept a lot of the Brickpile regulars snug in their beds. However, 10 hearty souls braved the treacherous conditions to get in a solid workout. Conditions – 42 with a slight mist. Head out around Dreher and circle up for the COP on the side field. SSH x 35 IC …
9 Pax posted in the gloom at #IronYard and #gotbetter. #IronYard is one of YHC’s favorite places to post and Q. Always a good size Pax, excellent 2nd F and mumble chatter, and a great opportunity to try new things. In prepping YHC’s weinke, he couldn’t think of a time the Pax of #IronYard ever …
Conditions: 40ish and misty. Perfect for a date. Kitty is no longer a virgin. YHC took the Pax on a date with Chelsea at Citadel Park with a few stops along the way. The Thang: Warm Up: Lap around parking lot and circle up SSH x 25 IC Squats x 2 not really in cadence …
13 men posted to the #Ramble #gloom this morning for another installment of flat and fast Friday. There was another strong dose of extra credit #P200 training with a 6-runner #preprerun at 4:45 (5 miles) and a 1-runner #prerun at 5:10 (2 miles). T-Claps to ‘Stache (and we discussed his namesake and it appears it …
“Triple Down Opportunity Sat” – Tomorrow – 30th. Your normal AO, The Mission 0830 and River Bluff 0930. You know the good u bring to the 1st, you’ll bring the same good to the 2nd, 3rd is fundraiser-Riverbluff HS Coach Thompson Colon Cancer, $10, FIA & F3 Attending, Link Info https://t.co/7MrV1P171r AYE!
5 PAX arrived at Sandlot on what some thought would be a rainy workout as with most times in the gloom we’re getting up before the rain is. A Welcome Back Kotter to Staph as he had an IT band issue but thankfully was able to come back out to get better and be better. …
11 PAX took to the morning to face an uncertain Q…whoops. After collaborative efforts on route details from Sister Wife and Dry Heave, the group launched into a State House run. Props to Noonan & PC for digging in deep on the home stretch. Conditions: Cloudy and cool. Great running weather. The Thang: Right onto Millwood; …
8 men showed up to Columbia’s only hour long week day workout, and took YHC’s best shot. Things got ugly. Here’s what you missed: Conditions: 47 F light mist The Thang: Disclaimer 25 SSH IC Warm Up Jog Left out of AO onto Landon Corner of Landon and Brandon = 10 Burpees Left on Brandon. …
15 PAX sprung out of the sack this morning in search of YHC and Skirt at the helm. Workout details were being finalized in the last minutes approaching 0530. With two Stumble PAX leading the workout, the PAX had a feeling some running may be involved. What followed did not disappoint. Simple but effective was the …
11 men aced another monthly Dealer’s Choice at Hammer. Here’s the concept and premise of our Dealer’s Choice: http://f3nation.com/2015/10/29/the-house-always-wins-at-dealers-choice/ http://f3nation.com/2015/09/17/hammer-goes-to-vegas/ Here’s how it was, who called it, and what happened: Conditions – 46 degrees, cloudy, light rain at times The Thang Misfire Mosey to the playground 50 pull-ups and 100 iron cross complete in 10 continuous sets …