F3 Columbia Backblasts
YHC would change a few things about his VQ at Iron Yard but we stayed active and got in a good sweat. We started with a warm up lap around the circus. Imperial Walker x 20, Arm Circles x 15 forward and backwards, 20 LBC’s OYO. Jumped right in to the circuit after warm up. …
YHC has been a Q quite a few times at this point. This ain’t my first rodeo. That being said it had been a while since I laced ’em up and planned out a bootcamp workout. The rust showed spectacularly. YHC planned a weight workout split up into shoulders, back, biceps, and chest (all with …
YHC was honored to Q this morning as it was 2 years ago today he started F3 on a much colder morning. COP SSH 20 IC Squats 30 OYO Merkins LBCs Hold Plank Flutter Kicks 20 IC Mosey out of CMS and down to intersection of Furman & Coker – Partner Up Burpee Ladder Partner …
P200 training has now moved into its 3rd week and YHC’s training plan for the #morecowbell9 called for us to step up our mid-week runs to a 6 miler at tempo. Of course this was without acknowledging the F3 Christmas party Tuesday evening (or my own office Christmas party) so tempo may have been a …
11 pax showed up in the foggy gloom for a beatdown and a caroling session broke out. Conditions: 60 and misty. Pax were overheard mock-complaining about freezing cold December workouts. All present were in shorts and T-shirts. The Thang: COP (all IC) Imperial Walkers x25 as if you haven’t had enough Star Wars lately Butt …
Let’s get this straight from the drop, the Hammer pax clearly buy into the Iron Sharpens Iron concept. They go hard, and they push each other physically every time they meet up, but that doesn’t mean there isn’t room for improvement. Fact is we should all be improving everyday. If you’re not getting better, you’re …
Weather: 58 with a side of mist. The thang… Indian run to the band field completing a lap once we arrived. COP SSH x 25 Burpee x 5 Mountain climber x 20 Burpee x 4 Merkin x 15 Burpee x 3 High knees x 20 Burpee x 2 LBACF/R & overhead clap x 15 Burpee …
11 pax gathered at DHS this morning for a Bromo-led 4.2 mile loop through Shandon and Rosewood. In the spirit of Yueltide cheer, Bromo called for the “Holly Loop” (see what we did there?) Conditions: 46 degrees and clear The Thang: AO over to Devine Left onto Holly St. Cross over Rosewood Left onto Bonham …
Amble get in Christmas Spirit on the “Holly Loop”Read More »
10 PAX enjoyed a few circuits and ladders this crisp AM. There were lots of fartsackers this morning, the weather was perfect so what’s your excuse? We even had a guest, Hot-4-teacher from Lexington. Come back anytime brother. Conditions: 55 degrees: perfect The Thang: Take a lap around the track. SSH x 25 Squats x 20 Merkins …
8 pax showed up this morning, and proceeded to stumble around the Olde Woodlands area at various distances and paces. Of course, that was part of the plan, and it worked. All pax were able to get in miles that fit where they are in their training, at paces they could handle, while still enjoying …
Four amigos gathered in the sultry gloom for my second post and first Q at Blitz: F3 Columbia’s shortest workout. During my last visit, I swore off Blitz forever because my good friend Polo tried desperately to kill me with a stomach torture device he called the “v-up”. My ab hurt for days after that. …
My 1st Q at Blitz. Verdict: 15 minutes shorter than other workouts.Read More »
12 PAX left the comfort of the sack this morning for work. When a Stumbler is a the helm of a boot camp, there’s got to be running. The goal was a full body workout, to stay moving and to stay together. YHC believes the PAX accomplished all three. The workout was simple (some say …
Weather: Perfect,little Chilly COP: 50 / SSH 50 / LAC f&b 50 / Hillbilly 50 / Calf Raises Mosey to BLOCKS Extreme Tabata 40 Sec , 20 Sec Rest, 10 Rds / Last 3 Rds ,Had to pick up the Pace Air Press LBC Squats Wide Squats Curls Shoulder Press Twist Flutter Back Pulls …
YHC tried to offer the option of a flat 5k Friday morning. Seeing no “new” stumblers upon arrival I explained route B. Right out of the parking lot and right onto Galway. Another Right onto Saye Cut. No refreshments offered at Skirt’s house so continued to Old Woodlands. Another Right here. To add the hills …
I cheat. It’s like the phrase “Rubbin’s Racin’” translated through the GORUCK filter which espouses the idea that if you’re not cheating, you’re not trying hard enough. Well, while I disdain that particular perspective on just about all of life, sometimes you’ve got to stack the deck in your favor. Such is the case with most …
15 men arrived in the Swampfox gloom to put in some real work. There was no #smalloffice to hide in. Conditions: Cool, Low 50s, still a little damp from yesterday’s rain. The Thang: From the COP, warm up lap around the parking lot. From there head over to the tree line on the edge of …
Weather: 55 with a cool breeze. BiggieSmalls led the PAX through his holiday inspired VQ. The thang… Mosey over the bridge down to the band field (Blatt field is closed over break due to aeration). COP SSH x 25 Spiderplank x 20 OYO Through the tunnel x 12 IC Plank tuck x 15 IC Squat …
“The 12 Exercises of F3” – Written and performed by BiggieSmallsRead More »
Conditions: 60+ degrees – Which is crazy to be prior to dawn and in the 2nd week of December 10 Pax present for the 2nd monthly Kettlebell test. The ltest was introduced on 11/06/2015 and only had 4 Pax participate on that day ( Lamont / Slim Jim / Shank / Flubber) will always be a part of Anchor …
January 30 F3 Mint Hill will have the honor of hosting Dredd and OBT for a beatdown extraordinaire. Come on out and learn from the founds of F3! Date – January 30 Time – 0700 Place – Mint Hill Veteran’s Memorial Park, 8850 Fairview Road, Mint Hill, NC 28227 Coffeeteria to follow at a location TBD. EH …
Preblast: Date TBD – Dredd & OBT Invade The Vet! (Mint Hill)Read More »
8 Pax of Amblers opened the week with a nice 5K +. Started with a quick riff down to Buchanan followed by a steady jam back up to the COT. Conditions: Cloudy. Mid 60s. The Thang From Dreher left on Devine, right onto Adger; Follow Adger and Merge right onto Tomaka; Left onto Heatherwood; Heatherwood to W Buchanan, straight to …
When: 12/11/15 QIC: PC The PAX: Bro Mo, Bar Code, P.C., Woody, Picker, Decay, Seeker, Zoot Moleskin Congrats to the guys who killed the Half Marathon. It appears that everyone ran the half marathon in 2 hours or less. We ran to campus so the old guys can feel young again, and the young guys …
5 Pax posted at #TheBull to #getbetter. YHC was feeling a little sore and opted for the rest. So when the decision was made YHC reached out to a couple of regulars of the #ConcreteBeast to see if I can get some help from the dugout. Huffy stepped up and Robber’s response was “It was …
Just a few weeks in to his #f3columbia career YHC tapped Bundy to take the reigns for a Friday edition of Ramble. Right out of the gate he breathed some fresh air into our group by leading a new event that I’m sure will become a regular event at Ramble. The one mile time trial. …
Six pax jumped on it for a jolly Saturday morning. Since YHC fogot that he had the Woodshed Q, he took the Battle Shovel Flag from Splinter after the Thursday Christmas Splinter beatdown at Legion. There was plenty of time to plant the Shovel Flag at Battle, then mosey back over to Woodshed. Turned out …
The Countdown, Pavers and the Ghost of Splinter’s PastRead More »
10 PAX woke up and left the cozy confines of the fart sack this morning. This morning we decided to go on a little field trip through campus, no permission slips needed. Weather: Warm 54 degrees. The Thang: Mosey from the Blatt to Maxcy Gregg Park. COP SSH x 30 IC Through the tunnel x …
11 men assembled for workout but as an unexpected bonus got a quick lesson on Philly Cheesesteak etiquette (an oxymoron if there ever was one): the only acceptable toppings are cheese and onions (that green pepper nonsense was concocted outside of the City of Brotherly Love and is not officially sanctioned). Acceptable cheeses are American, …
8 Pax arrived at Sandlot for a clear and crisp morning gloom. Binary was back on the Q and planned a workout that was sure to help the Pax to #getbetter and #bebetter. The goal of today was to build on Hatter’s workout from Tuesday and get some good burn on the legs and arms. …
6 men showed up and did Battle this morning. Here’s what you missed: Disclaimer Conditions: 54 F, little fog, perfect Battle Conditions The Thang: First Q in Rosenbagger Fast lap around the parking lot. Over to the Paver Depot. Grab two super-sized Pavers each. Fast Mosey to the side field. Circle up. Merkin Rows x …
10 pax arrive for YHC’s return to the gloom. Having been away for 2 weeks due to injury and a recent root canal, YHC was ready to put in the work. Conditions: Wet (not rainy); 50 degrees The Thang: Mosey over to the tree line where YHC has set out 4 cones. First exercise is …
Great turnout on a perfect morning for a run through downtown Columbia. Eleven cruised the gloom of Shandon before climbing South Main to the State House grounds. A jaunt down the concrete canyon of Main provided a valuable lesson as the pax dodged a number of tow trucks removing the vehicles of those who shacked at …
Who Would Drive A Pontiac Fiero On The Horseshoe?Read More »
My apologies for the late backlist!! Work has been crazy, wife has been out and I just plain forgot… Now, down to business. Our scheduled Q (Chaser) had to cancel last minute due to a calf injury. I was happy to step in. I’ve been out of the gloom for 2 weeks with sick kids …
Today I decided to borrow some exercises from the F3 website list. Some were not new to the Woodshed, but now we know the names. The web site was a good resource. By my count, there are currently 308 different exercises to chose from. I picked only a few. Sixteen braved the gloom for The …
10 pax were present at Score this am for a 15 day countdown to Christmas and stationathon. The Condition: 46 degrees The Thang: All reps were 15 4 count for COP SSH Butt Kicks IW LAC Frankensteins All reps were 15 but slow count and performed in mid range (so no rest break) Merkins Squats …
Warm up jog: Jumping Jacks (IC) 15 LBC’s (IC) 15 Plank Jacks (IC) 15 Little Arm Circles (IC) 20 Jog to Middle School Grab Bag, pull and exercise out of the bag 20 reps run to top of hill and back to bottom 10 more reps of the exercise: Mountain Climbers (IC) LBC’s (IC) …
8 Pax got after it this morning at Legion, and got a Christmas Miracle from Splinter. Santa Splinter brought some “bricks” via truck. The Legion Pax might as well have been in footie pajamas running down the stairs on Christmas morning… and then they started doing circuits and running with them. Legion will never be …
Legion Experiences the Countdown, & Bricks on SteroidsRead More »
YHC with the Swampfox Q today and I wanted to limit the reps on some of the exercises but push ourselves at the same time. All it takes is finding the right exercise to get this done. Conditions- 42 and nice The Thang- At Crayton SSH 10X IC Imperial Walkers- 20X IC SSH Burpees 20XIC …
The Thang Warmup 20 Imperial Walkers IC 30 Little Arm Circles IC 15 Squats IC Dirty MacDeuce Merkins – LBC – Mountain Climbers CDD – Turtle V-Ups – Flutters Wide Arms – Bicycle – Hello Dolly Diamond – Russian Twist – Plank Mosey to Playground 5 Min Circuit 5 Pullups 10 Squats 5 Burpees Super …
13 PAX and 1 FNG chose to do the harder thing this morning. Although Halloween was a month ago, RAs Ghost seemed to linger as his guest Q inspired YHCs full body beatdown. Weather: Perfect 40 degrees and warming up quickly The Thang: Quick mosey around the field with high knees and butt kicks at …
14 pax posted in the gloom for some fun with YHC this morning. We were greeted with some crisp, cool air. We were off to a great start when YHC started tripping …. literally. Weather: 42 degrees and clear The Thang Fast paced warm up lap (x2) around the track Dirty MacDeuce (all I/C, 12 …
Naked-Man Moleskin: 12 Pax said no to the fartsack and kept up the fight against holiday poundage. With several Amblers set to toe the line at Saturday’s Kiawah Half Marathon – Dry Heave, Noonan & Double Rub – the rest joined in the taper and took a nice, somewhat easy stroll down Ott. But the …
15 Pax including 1-FNG (Welcome John Hooks), extricated themselves from the fartsack and decided to get better before the sun rose on Tuesday 12/8. Conditions: Lower 40’s, perfect Disclaimer Lap around building and circle up in side parking lot LAC forward/Reverse 15 IC SSH’s x 30 IC Plank Jacks x 25 IC LBC’s x 20 …
8 men posted to #Stumble’s Wednesday XL run this morning for a 6.5 miler that went through some new territory. YHC had planned the route to run the opposite direction, but a few PAX noticed there were 4 possible Strava segments going in the other direction. So, YHC folded and gave them their wish. Wonder …
42 degrees and clear. Happy Trees, Huffy, Improv, Clamdigger. Warmup (all exercises with weighted ruck): Imperial Walkers IC x 20 Hand release Merkins x 11 Butt Kicks IC x 20 Plank Jacks IC x 20 Frog Jumps x 10 Ruck Swings IC x 15 10 burpees (jump over your ruck) OYO Get coupons and move …
Warm Up Jog around school and jump wall Exercise #1 – Legs 20 Slow Squats (IC) 15 monkey humpers (IC) 20 Jump Lunges (OYO) Repeat 2 more X Exercise #2 – Partners 1 partner runs Michigan Loop, while other does below exercises (switching until complete) 100 dips 200 merkins 300 squats 100 monkey humpers Exercise …
7 men showed up for the Hour Long beat down that is Legion. Work was done, and it went a little something like this, hit it: Disclaimer Conditions: 42 F, but it warmed up quick The Thang: Fast mosey around the perimeter to the basketball court. Plan was for everyone to grab some bricks, but …
Conditions: Great – 43 degrees with a little fog Warm Up Jog around the circus SSH x25 Imperial walkers x25 Windmills x25 Arm Circles – x15 and x10 The Twelve Days of Christmas Thang: On the 1st Day of Christmas the QIC gave to me . . . 1 Napalm 2 Goblet Squats 3 single …
This is late but better now than never. Condition: 41 degrees and a great gloom to go to. Well 15 Pax got out of the Fartsack and headed to the Woodshed for a good old Tabata day. Just so you know Stretch it was nothing but perfect forum. I think the Woodshed has the best …
7 Pax gathered for long day at Ramble and got their moneys worth with 4 long laps of Saluda Ave and a climb up Devine for good measure. All told the morning was 6.5 miles and 450′ of climbing, and while the pace was a bit more civilized than last Wednesday, the route took a …
11 PAX gathered on this Tuesday morning to play with homemade TRX bands and bricks. As ghetto as they were, they seem to do the trick. Conditions: A comfortable, dry 40 degrees The Thang… Mosey around the field. Circle UP SSH x 20 IC Merkins x 12 IC Flutter Kicks x 20 IC Little Baby Arm Circles Forward X …
4 pax gathered at Dreher for a brisk Wall loop. It was YHC’s last long run before the Kiawah full marathon. YHC’s training partner for the marathon was the Wall. Not any one person, but the whole group that has posted over the last 8 weeks. Not that anything has been done yet, but YHC …
Conditions: chilly, about 40 degrees with fog here and there The Thang: 30 minutes equals 10 exercises for three minutes each, simple math. And here it was: SSH, Suicides, Flutter Kicks, Merkins, Squats, Russian Twists, Plank Jacks, Big Boy Sit-Ups, Suicides and Arm Presses COT: Announcements included holiday party announcement and Cold Winter’s Day race …
It’s not an accident. Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith. In many cases, this starts with asking questions like, “What do I believe? What do I value? What is important to me? Is there more than just writing …
The Foundation: An approach for 2016 Planning #HIMRead More »
YHC was glad to be back in the gloom after a few weeks’ hiatus to see 6 eager Pax ready and willing to work. There was a debate about whether we started 30 seconds late or 30 seconds early, but we made up for it regardless with a full body workout that had us descending …
Those who have spent more than 30 seconds with me know what attracted to me to F3 and why I believe in everything it stands for and hopes to accomplish. I have been reminded of that reason repeatedly throughout the year and I feel it bears telling. I want you to know what kind of …
“39” was the theme…at least for a portion of the workout… for the Tuesday edition of Thunder with a special celebration of YHC’s birthday which happened to be yesterday—December 7th—a day that will live in infamy. There was good turnout for the party and a good time was had by all, although several were disappointed …
15 faithful posted to the #gloom at #SwampFox for a last minute substitute QIC visit by YHC. With the injury bug still lingering a #score-esk workout was in order and despite the lack of running these guys experienced a full-body workout that should have left its mark. Great group at the #Fox and if you …
After YHC took off down Bethel Church, Hammer Pax (now including Adrian #controversy) grumbled that they were in for another Splinter Sprintfest. They were wrong. This may read as not so tough if you’re imagining your typical bricks and blocks, we ain’t got those at Hammer. Misfire is going to need some new dress shirts …
10 PAX chose to start their week out with a 4 mile out n’ back down the Chimney Hill route…YHC’s home course. Conditions: 50ish…not nearly as cold as YHC planned for. Disclaimer: I am not a running professional, but I did go to Stretch’s run clinic on Saturday, and followed up with some youtube instructional …
Conditions: Mild temp in the 60’s, damp with some fog. The Thang: For our super-size Wednesday, we devised a route that by-in-large kept us in familiar territory. Incorporating sections of three or four standard routes, we began at Meadowfield, proceeded to Old Woodlands and took Garners Ferry around the VA to Byron. On Byron, …
12 Pax gathered on this Monday morning to take a stroll down Devine St with some pain stations along the way. Conditions – 53 degrees, Nice The Thang : Mosey over to the student parking lot for a little COP. 30 x SSH IC 30 x High Knees IC 20 X Merkins IC 12 X …
Brickpile kicks off the week with some running on this D Day anniversaryRead More »
Just a simple out and back on Wheat Street for YHC VQ who is terrible with directions. The route had options for 3, 4, or 5 miles. Conditions: Very comfortable, mid-50s The Thang: Left onto Millwood Right onto Ott Right onto Wheat Turn around at Harden for ~3 miles Turn around at Pickens for ~4 …
It sort of reminds me of playing golf with someone who says, Yea i am pretty good. Then you play a round with them and they drive it 300 yards without missing a fairway, posts 6 birdies and beats you by 10 strokes without you even realizing what happened. When i told the PAX of 8 …
8 Pax posted at #TheBull to #getbetter. The temperature and conditions were ideal today in the #gloom. Not to suggest the #ConcreteBeast was any more forgiving…but it sure is nice to have good weather. Conditions: 53 Degrees and 75% Humidity The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the top of …
6 PAX posted this morning in the gloom of #sandlot. Decided to roll on out of the warm fartsack, take the morning redpill and do this thing we call F3! This morning was starting to feel like it was December and getting closer to those cold winter mornings. Even though it 36 degrees, it was …
12 pax arrived this morning for the latest version of Battle, with Adrian leading off and Hustler batting cleanup. The winter air has set it, so oxygen was tough to find. The workout started with a sprint up Falcon Drive, some burpees, some hills, more burpees, more hills … until Hustler finished off the pax …
Conditions: About 34 degrees, no wind The Thang: Mosey from front of Dreher to rear parking lot High knees to first parking island Bear crawl to next parking island Duck walk to next parking island High knees around last parking island Butt kicks from last island to cage Grab blocks and head over the wall onto …
Weather: 33 and brisk. The Thang… Lap around the field to the pull up bars. COP SSH x 20 Pull ups x 5 Flutter kick x 25 Pull ups x 5 Merkins x 20 Pull ups x 5 BB sit ups x 30 Mosey to the bridge: Partner up – P1 runs to the top of the …
Mulch always seems to bring it at Swampfox. But if there is one recent, steady exercise with Mulch, the duck walk will be performed. Conditions- 48 and very nice Circle up – side straddle hop 25 XIC – 30 squats – 30 lunges – 30 Merkins Indian run to chicora – 30 Merkins – 30 …
To date we have about a DOZEN Pax HC’d to walk the Lexington Snowball Christmas Parade Sunday, December 6. We still need a truck and driver to lead us. If you don’t have a truck but are willing to drive, we can use my Tacoma (the truck HAS to be a Toyota of some model …
9 Pax showed up for a chilly workout: Warmed up with SSH After that, there were 4 rounds of exercises consisting of 3 sets of 3 exercises, (all exercises were for 60 seconds, no break between exercises) which were as follows: Round 1 Curls Waiter Press Flutter Kick Round 2 Bench Press Super Napalm Rosalitas …
It’s the first Friday of the month, thus it was time again for #Amble’s monthly 5k. YHC decided to mix things up a little today by doing a different 5k route than the traditional Blossom to Five Points 5k route. Great crowd on hand with a Baker’s Dozen posting in the #gloom. Conditions: Cold, but …
Every group has its fast guy, its slow guy, it’s hill guy, and its Pace guy. Until his recent disappearance Sketch was always the Pace guy at Ramble. He knew how to stick to his internal clock no matter what the group was doing. YHC on the other hand, is terrible with pacing. So today …
8 Pax posted in the gloom at #Stumble and #gotbetter. Chilly morning but a good one for a run. Training for the P200 is ramping up and it’s great to hear that Team #Stumble has grown to two. Conditions: 40 Degrees and 60% Humidity #TheThang: Leave the AO towards Old Woodlands Right on Chambly to Queens Way …
8 PAX decided that they’d found out how Legit they were this morning @ #Legion, with the #MonthlyMurph. Conditions were perfect, new faces showed up and work was done. It was pretty much a perfect morning. #TheMurph always packs a punch; if you are interested to see just the type of shape you are in, …
9 men showed up and took the #RedPill at Hammer this morning. Here’s what happened: Conditions: 49 F Disclaimer The Thang: Lap around the FB Field, Circle up: 25 SSH IC 25 Squat Walkers IC 10 Rolling Planks (5 right, 5 left) IC 50 Flutter Kicks IC Fast Mosey to the parking lot. One man …
9 PAX posted in the gloom of Sandlot, ready to see what Meso had in store. It had been a while since his last Q, and he had a long time to think of many ways to put the PAX through some pain staking exercises. Disclaimer given The Thang: Mosey over to upper rear parking …
I could not have asked for a more flashy VQ than to have a large fire truck drive straight through our first set of warm ups with lights and sirens blaring. We just made it through the SSH but not without a warning from Cesspool that “He’s not going to stop guys”. Playing chicken with …
A Fire Truck Fly Over and Quality Time With EmilyRead More »
4 Pax post at #Blitz this morning in the #gloom and were reminded of YHC’s prior night tweet…”#Blitz mode in full effect. Pack lightly…we’ll be movin’!” This was of course in response to a question about bringing a ruck to the workout. YHC has nothing against a good ol’ fashion ruck #beatdown but this morning was all …
Weather: 40’s and crisp. Perfect for killing off those last few carbs from last week. The Thang… Mosey around the field. Bear crawl mountain climbers IC – 10 bear crawls into to MC. Rinse and repeat 3 times COT SSH x 20 High Knees x 20 Werkin, merkin, cerkin, derkin – 10,9,8,7 & 6,5,4,3 BB …
Conditions: High 50’s and a little foggy. The Thang: Start at SPC to Woodrow; Woodrow down to Superior; Superior to Harvard; Harvard to Bonham; Bonham to Ott; Ott to Jim Hamilton; Jim Hamilton to Airport; Airport to Holt; Holt to Superior; Superior to Saluda; Saluda to Devine; Devine to COT. Moleskin: The route was well received by the PAX. …
21 men appeared in the gloomy gloom for a workout led by YHC. I’m tld they didn’t all know me at the outset and some wondered “who is that dude”. Well, work was done and I think they know now. Mission accomplished. With apologies to Splinter on the highjacking of the first part of his …
12 pax escaped the fartsack and #pushedtherock this morning. The Statehouse and back is a 5.5-mileish run. Some ran all, some ran a little less, either way, we all #getbetter. This was a challenging route, the distance and the rolling hills made it so. Conditions: Muggy, foggy, 60 The Thang: Head over to Devine across …
4 Pax post at #BlueFalcon looking for a little bit of #goodlivin. YHC had no problem putting together a little somethin somethin to accommodate. The Pax ask…the Pax shall receive! #workwasdone Conditions: 58 Degrees and 95% Humidity The Thang: Lap around the school (Time Hack set without weight = 7:00 min) COP Merkin 10 UD Squats 20 x …
Seven PAX met in the gloom for a five mile loop around Lake Katherine. From Trenholm Plaza, Trenholm > Beltline> Kilbourne > Shady > Quail > Forest Ridge > Trenholm > Trenholm Plaza. Palmetto 200 training? Underway.
Try this one sometime. It’s great fun for everyone. Conditions: PERFECT The Thang Parking Lot Warmup Lap COP SSH 20 IC Merkins 5 IC Catcher Squats 5 IC 10-1 Countdown Circuit 10 Merkins, 10 Squats, 10 Burpees, 10 SL Sit-up 9 Merkins, 9 Squats, 9 Burpees, 9 SL Sit-up 8 Merkins, 8 Squats, 8 Burpees, …
I know people are probably getting tired of the emphasis on good form. But there is a definite reason for it, number one being that it will reduce the risk of injuring yourself. Let’s be frank, most of us are in our 30s and 40s with a still pretty good contingent in their 50s (you …
3 Pax posted at Blitz to work hard and fast so as to improve and get better. This is a great workout area and a fun and different way to get in your work! Who doesn’t love an extra 15 minutes in the old fart sack? Thanks for the invite to Q Cornstache– Keep me on …
YHC was back on Q at #Hammer coming out of the long Thanksgiving holiday and college football rivalry weekend. I figured the PAX ate and drank as much as I did over the break so I wanted to deliver a high intensity, calorie burning, and ab re-sculpting #beatdown. Mission accomplished for the 9 men at our …
15 Pax posted at #Thunder this morning in the #gloom and #gotbetter. YHC was honored to be asked by Paperboy to come out as a guest Q and give the Pax a little taste of how we do things over at the #Woodshed. A couple of new faces for YHC but good to see many …
7 determined PAX said “no” to the comfort of the #fartsack and “yes” to an hour of pure misery to work off the holiday festivities. And to think, Christmas and New Years are right around the corner… Also, with the #MonthlyMurph coming up,YHC tested muscle groups that would not be destroyed by #Legion’s monthly PT …
Weather: 55 and breezy, a great gloom for the PAX. The Thang… Quick mosey to Longstreet Theater COP SSH x 23 Through the tunnel x 10 LBACF x 20 LBACR x 20 Merkins x 10 OYO Mountain climbers x 23 Partner Stairwork at Longstreet: P1 runs to the top, 10 burpees. P2 does 10 Decline merkins, …
F3 Lexington Snowball Parade Participation Needed: Parade Date 12-06-15 This is a Men’s #CSAUP F3 event (all males welcome) ALL SHOVEL FLAGS NEED TO BE IN ATTENDANCE! All PAX encouraged to wear F3 Lexington or other F3 Gear. Rucks are welcome. Each participating PAX is encouraged to bring a bag of simple candy (ie: candy …
The Route: Run down Trenholm Left on Sylvan to the end Right on Trenholm Back to COT The route was simple, but I must have had too much turkey because I clocked it at 4.65 miles and I felt all 4.65 miles. The PAX crushed it and was nice enough to wait for me …
4 PAX posted Saturday morning, still feeling a little sore from Thursday Mornings workout. It was time to get back to it, and not fall into the holiday slump of not working out. That’s not how we do it at F3. The Thang: Warm up lap around soccer field. COP: Windmill x 10 IC Squat …
This morning’s edition of Ramble called for some speed work. YHC thought it would be best to just keep things simple. So that’s what the PAX got. After a warm-up of about 1/2 mile, the PAX jumped into what was essentially Yassos. The Thang: Maintain 5K pace or faster the 1/2 mile loop from Woodrow …
6 pax (plus an Odyssey warmup) continued on the road to turkey recovery and found that it led up some very steep hills and one loooong sloooow one. Conditions: Upper 50s and smooth sailing The Thang: Olde Knight > Chambly > Queens Way > Old Woodlands > Garners Ferry > Hampton Hill > Kilbourne > …
10 Pax posted at #TheBull after a nice holiday weekend. YHC, and I’m sure I’m speaking for most the Pax, has much to be thankful for. Family, friends, health, and no question, F3 Nation. I’m not sure before F3 came along that many of us would wake up early on a Monday morning with the …
A couple of pax from F3 Columbia figured the long holiday weekend would be a good time to sneak up on the state’s newest AO and surprise them with a Soda City style beatdown. Fortunately, The Republic was more than up to the task. Conditions: Mid 50s and gorgeous The Thang: Pipeline starts off the …
Gentlemen, it’s time see how much #CSUAP you can handle once Marines have gone home, the course markings taken down, and your breakfast wore off 8 hours ago. The swamp is waiting to see how well you can handle being thrown in the woods with a map and compass and need to proceed the next …
Preblast – 12hr Swamp Fox Adventure Race 3/19/16 #CSUAPRead More »
Pax, It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)! You may be wondering …