F3 Columbia Backblasts
13 pax and one FNG came out for a wet brickfest, that was unplanned for the most part. The Thang: Jog around to the back parking lot SSH x25 (slow then faster) Imperial Walker x25 Merkins x10 Grab a couple of bricks Mosey around to Daly St Peoples Chair x3 Arms Down Arms Out Arms …
Despite the Seattle like weather conditions, 10 PAX defied the temptations of the fartsack and crawled their way to the #Stumble AO. YHC’s first #Stumble route nearly 1 year ago was the Chimney Hill out n back, and has grown to become one of YHC’s favorites. A nice downhill stretch to get things started, capped …
Conditions: Miserable Mist, Humid, 73, and not a hint of a breeze. Just we like the GLOOM! 6 Strong PAX post for a speed work out around #THUNDER. Mosey for warm up down Woodrow and take a right on Duncan. Continue and take a right on King. Right on Wheat. Pause for directions. The lap …
Six pax defied both the #fartsack and temptation to begin their tailgating early by posting to #Woodshed on Saturday. Here’s what went down: Conditions: Cool, very pleasant. Wet grounds. The Thang: Warm up lap around school, with short COP’s at various stops COP 1 (Galway @ Olde Knight): IW x 20 SSH x 25 Flutter …
9 showed up ready for Battle. Here’s what happened. Disclaimer The Thang: (Hee-Haw) Fast mosey up Falcon Drive and circle up in The parking lot for the house of the plastic ferns. 25 Merkins OYO 25 Squats OYO High Plank until all finish Fast Mosey across Forest Drive and Left on Edgehill Circle up 25 …
The Mud Run has given the OGM men purpose in their workouts; it’s got them excited about the comradery with their F3 brothers; they’re trusting each other as they prepare and they take solace in the truth that their support of each other in the run will get them through it. And they’re all over …
5 PAX endured a soggy 8.4 mile tour from DHS to the Riverwalk, back to Columbia via Gervais St. bridge and through the Horseshoe to Devine this a.m. at around a 8:15 pace. Conditions: Wet The Thang: Exit AO towards Shandon, Right on Blossom, Audible (thanks Gump/Stent) Right on Gadsden, Left on Devine, Left on …
14 faithful posted to #Ramble this Friday morning despite the high probability they heard rain as they unassed from their collective #fartsacks. Could these #runners have something other #F3Columbia men don’t when it comes to the art of defying #Cantore? It certainly appears that way. Ice9 joined us from #Metro and appeared to enjoy the loop …
The Cottonmouth – Halloween Edition Make no mistake about it – last year’s Cottonmouth was one to be remembered. The trek from Dutch Square Mall to the Capital steps was a momentous occasion. 112 PAX endured weird stares, drudged through the waters, gave it their all in an epic tug-of-war battle, and ended with stories …
Side straddle hops x 20 Series of ladders: (working down/up from 10x to 1x) Burpies and merkins Big boy sit ups and Russian twist Jump-squats and Jump-lunges Emily circuit (amrap) Amphitheater: step-up with cinder block (x20), merkins (x15) Playground: big boy situps (x10), pull-ups (x5) With a partner on the street next to Emily: One …
The guys really wanted to get to #coffeeteria this morning. It was over pretty quickly. Conditions: 66, a little rainy at the start, then humid after the rain stopped The Thang: In honor of the text at 0511 from Dry Heave saying he wasn’t going to make it, we did his namesake – Dry Heave’s …
Wingback asked me a week ago if I would Q this Thursday for him, so naturally I said yes. I love the pax members at Legion, they are awesome and man they are in good shape. I actually like the hour long workout and would do it more often but I have a hard time …
13 men, including one FNG and one visitor from Metro (Ice9) appeared in the cool gloom for a little work this morning. What followed was a horse of a different color that involved a bit of standing around and resting (GASP!). YHC, dipped into the HIIT workout book for some high intensity interval training that …
18 Pax posted for the second running of #TheAxe, which is #TheWoodshed’s monthly Fitness Test. HeeHaw, our previous champion, had tweeted that he wouldn’t be there to defend his title, but came to his senses at the encouragement of other pax while attending HDHH. Beer may have also helped his decision. We were very pleased …
13 PAX posted this morning at #Sandlot! Was glad to see Seacrest (FNG from Tuesday’s workout) Post this morning and to know that that brutal workout didn’t scare him away! T-Claps! Keep posting. 13 PAX stood in the mist of the gloom, ready to go and take on another great workout. It was bound to …
Cinder Blocks build muscles, so you fill out that golf polo!Read More »
10 men resisted the Fartsack and a light mist for the Score installment of Q-101. Here’s what happened: Leave Shovel Flag and Head over to Back Parking Lot One half lap around back lot, circle up for COP: [During this Mosey the pax were reminded that the Q’s job is to have a plan that all …
15 pax came to Swampfox with a different workout in store. Dealer’s Choice has been a popular W/O at Hammer, and after having discussions with Splinter, I thought SF would enjoy it too. All expectations were exceeded. New guys got to lead- And they brought their best out for their five minutes of fame. This …
3 PAX ran for 5 miles around Forest Lake. The Thang: Go right out of Trenholm Plaza and turn left onto Lakeshore Dr. Follow Lakeshore drive and go left onto Eastshore Rd. Take Eastshore to Rockbridge and take a left. Take Rockbridge back to Trenholm and head back to AO. Half lap around the parking …
Great morning,Cool temps! COP: 60 / SSH IC 40 / Mt.Climbers IC 20 / Lit Arm Circle / R&R 20 25 Burpees The Thing: 6 / Stops around Soccer field Chest WO: Merkins 25 Ea / Reg, Wide , Diamond , Clap , Hands Free , Reg.. Back to Start for 25 Burpees R&R…This Set …
There was little #MumbleChatter in the #Iron Yard this morning as 7 PAX pushed through two reps of a tough circuit. Cool temp with a light breeze. Lots of work for the upper body. Here’s the Thang. Warm up: Touch Toes stretch (x2), Side Straddle Hop (x20) in cadence, Imperial Walkers (x20) in cadence, Mountain Climbers …
15 men gathered in the gloom for the third installment of Q-101. Here’s what happened: Disclaimer Introduction to Q-101 Before we got things rolling, YHC took some time to really talk about what Q-101 is and why we are going it. This being the Third installment, YHC submits this portion is getting more efficient. Hope …
Our esteemed AO Q, Dry Heave, mentioned after Monday’s #amble run that we hadn’t done the #devilspitchfork in quite some time and that maybe some hill running for the pax was in order. So, YHC volunteered to lead this merry group of men down and up and down and up again. In checking my running …
Okra brought the pain this morning at Hammer to nobody’s surprise. It was a kick-your-own-tail style workout characterized by some pretty daunting single rounds repeated multiple times over 10 minutes each. If this workout was easy for you it was your own fault. But, by all accounts the Hammer Pax pushed hard like they always …
I usually don’t plan in advance but decided to put some thought into what I wanted to do at Woodshed as the sub Q for On Ramp. I knew two things, I didn’t want to do more than 10 reps at a time for any exercise and I wanted to take a tour of the …
BigTime Posting for Snapon Date: 9/22/2015 QIC: Snap-On PAX: Fog, Grilz, Cousteau, Carpetbagger, OBC, Radar, Snap-On, Fife, Prenup, TNT YHC was very nervous for his VQ. Weather: 68 and Misty The Thang: Mosey to Brickpile Intro- Disclaimer SSH (25 x IC) FBAC (25 x IC) BBAC (25 x IC) IM (20 x IC) Mosey to …
Written by Longhaul YHC won’t lie, I was a bit anxious for my VQ but ready to get it on. Weather: 68 a tad humid but also a nice breeze The Thang: . Intro – Disclaimer . Prayer . Mosey down to the field for a lap around . SSH (20x IC) . TTT (20xIC) …
Planning the Q yesterday, YHC wondered what a near full hour of running suicides might feel like. He got his answer: #MurderSuicide. This is how it happened. A dozen men lived to tell the story. Conditions: Misty, Humid, and still a bit warm. The Thang: At the time, leave the parking lot and head up …
After a brief absence to take care of “exams” or something like that, Moolah came back to Spur with a vengeance and improved his way into a killer workout (resulting in a Spanish Merlot… just had to include it). Conditions: 69 and overcast The Thang: Warm up lap Jog Butt kicks high knees cherry pickers …
10 faithful posted in the #Gloom at #Thunder and immediately took note of those missing. Some followed brother Costanza to #Legion but clearly many chose the #BluePill this morning. Be that as it may, by the time this workout wrapped the ten of us in attendance clearly felt as though something had been accomplished. This …
Appears that post BRR, #Stumble is quickly getting back to push one another to get better! 9 faithful Stumblers turned-out (8 runners + 1 YHC on the DL) in the Monday Gloom to get their run-on, a familiar route and nice conditions with the PAX posting around 8 min pace with a route that has some …
10 pax braved the flood of the century from the prior night to make it to Swampfox for Mulch’s AMRAP Beatdown. Good crowd and better mumble chatter today at the Fox. Conditions- 65 and slight drizzle 1. Circle up – 20 ssh – 20 squats – 20 lunges – 25 Merkins – 20 mountain climbers …
Low numbers didn’t damper effort put forth by Pax. Great work on a beautiful morning put in by all. Conditions: 68 with humidity still hanging around Mosey to side parking lot 25 SSH IC 20 IW IC 20 Squats IC 40 LAC IC Mosey to Daly Indian Run – Daly to Murray Single Line Rotating Pax …
Now that the BRR is behind the PAX and our attention turns to cooler weather and shorter, flatter races, YHC thought it appropriate to challenge the PAX with something a little different than our normal Monday 4 miler. Let it be said that the AO does no need a track to perform speed work, we’ve …
5 Pax posted this morning in the gloom and #GotBetter. No matter how many post or how many times you’ve posted, #TheBull is just flat out tough as nails. Work was done this morning. Conditions: 70 Degrees and 81% Humidity The Thang: #TheBull – Gather at the corner of Blossom and Bull Streets. Run to the …
Not sure where the regulars were this morning. Apparently Moon River had too many Ice Cold Budweiser’s at Harry Carry’s this weekend. Roscoe was in some exotic island I’m sure. First Choice has a big deal going down. Logo was still sore from last Monday obviously. Linoleum hasn’t posted since 2013 but was expected after …
With the BRR firmly behind the pax, Ramble returned to flat speed work. On the docket this morning, Speed Blocks. Conditions: 68 degrees, 88% Humidity. The Thang: Leaving the AO, run down Woodward Woodrow, Take a right on Heyward, Right on King. Right on Blossom. The corner of Blossom and Woodrow is our 1 mile …
The second running of Q-101 occurred at The Spur this morning, and 6 men joined YHC to get better. Q-101 is a crash course on how to lead a F3 workout. It is instructional, but it is also a workout. It went a little something like this: Disclaimer, and a refresher on the importance of …
One week after the BRR, most of the Stumble pax were still easing their way back into their running routine. YHC, being a good and faithful member of the Stumble pax, agreed to take the Q, planned the route, set his alarm, and went off to sleep. Well, sometimes alarms don’t work, so at 5:11 …
12 Professionals met in the gloom for my most favorite workout in F3Columbia. Why my favorite? It’s hard, It’s fun, and it’s early! Never do I leave the AO without a good ab workout–both physically and through laughter. It is a great way to end the F3 week. A solid bond is definitely forming among …
3 Sandlot faithful show for a Burpee slugfest at Sandlot, fartsackers were put to shame. Conditions: perfect Sat. morning, around 64 degrees with slight breeze. COT: warm up lap to upper parking lot COP: 10 burpees- OYO 15 merkins- IC 15 LBC- IC 35 Side Stradle hops- IC 10 diamond merkins- IC 15 big boy …
Sandlot: Burpee showdown puts fartsackers to shame…Read More »
The Thang Run to the end of the parking lot and circle up Side Straddle Hop Burpees – IC X30 (after ever five Side Straddle Hops do two Burpees) Myrtle’s Burpee Merkan Ladder 1 to 12 and back down to 1 Run to the bottom of the hill on Falcon Drive where Minion had set …
My apologies for the late post!! Work has been crazy… Due to a last minute cancelation, the Fox was in need of a substitute Q. I was glad to see Polo’s email asking if I could fill in. Coming off of BRR I knew a lot of running was out of the question. Instead I …
13 PAX came out for YHC’s #Ramble VQ and helped locate F3Cola’s newest AO, #Blitz. YHC figured out a fast 4 mile route to and fro. Excited about one of #Ramble’s very own #FastBoyz taking over the new AO, Corn-Stache; I have no doubt he will do BIG things. Conditions: 70 and rather muggy (I’m SICK …
The Thang: September 11 and September 12….from Whitetop, Va to Asheville,NC….208 210 mile relay run completed by teams of 6-12 pax, each running 1 of 36 legs in sequential order. NM: 54 Teams consisting of almost 500 Pax completed this event which is the pure definition of CSAUP. As with all things F3, there is …
Not fully satisfied from BRR? Want revenge? Having trouble with post-CSAUP #repat and need another carrot to chase? Well…..ThunderRoad is coming up sooner than you think, it’s on 11/14. Plenty of time to commit and then crush your last CSAUP before Thanksgiving. If you do not know, it’s a road running race with half or full distances launching out of Uptown …
Just less than a week removed from the Blue Ridge Relay, PAX may find themselves working their way back into a comfortable weekly routine. As we strive to improve ourselves at each opportunity, what better way to remedy the tendency to drift back towards your comfort zone than to mark your calendar for the next …
12 men showed up this morning at Sandlot and were greeted by a guest Q that was planning on using them as guinea pigs for a new Q-101 program. Hopefully they still got the workout they came for, and, as a bonus, a healthy dose of instruction on how to lead a workout and what …
Another Dealer’s Choice day at Hammer. 12 PAX came out and put in a tremendous amount of work in a short period of time. If you can’t figure out the format by the name, it’s simple yet devastating. The AO Q calls the first exercise and then passes on the Q through the PAX in any way he …
6 men showed up in the Gloom this day. Here’s what we did: Disclaimer The Thang: Lap around the big field. Circle up: 20 SSH IC 20 Squat Walkers IC 15 Shoulder Tap Merkins IC 12 Lil’ Arm Circles Forward IC 12 Lil’ Arm Circles Reverse IC 20 Squats IC 35 Flutter Kicks IC Fast …
A great morning to get a few laps in at the Shed. Really enjoy the group and the push that everyone has to complete all exercises. thanks for the support in my 2nd Q at the Woodshed. Great group of men!! Conditions – So Nice!! The Thang – Warm Up with Side Straddle Hop – …
7 men arrived in the cool gloom ready to take the hour long #Legion redpill. They got a redpill alright. Conditions: 62 degrees. THE THANG: 4 Corners Ring Run (all together): At each corner do 20 merkins OYO, 30 squats OYO, 40 CLBCs OYO Legion Circuit 35 minute AMRAP Partner with one 45# plate per …
17 Brave men decided to swallow the #RedPill today and came out to #Thunder. As YHC and many others are still recovering from the BRR, YHC decided it was time for some upper body work. Conditions: 60s…are we still in Columbia? The Thang: Warm-up lap around the track COP SSH x 25 Merkin x 15 Squat …
Prior to the workout beginning, a random AO crasher came up asking if we knew where the USMC ROTC guys met to work out… How he assumed we were NOT that group, I have no idea… except the prevalence of beards on the pax this AM (Welcome Week, Scarlett, Nikita…). Upon completion we ran into …
9 Men braved the cool weather for YHC’s return to #IronYard. It’s been way too long, due to BRR training. I have missed not only my #YardBros, but also a change in KB style. Under Stretch’s expert leadership, the Yard has transformed from old school, old man, mostly stationary KB workouts to high tempo, agility …
An unprecedented F3 Expansion event will happen Saturday, November 7th when workouts in THREE new cities will launch simultaneously. Savannah GA, Augusta GA, and Knoxville TN will all #BigBang at the same time, creating the largest single on-day expansion in the history of F3Nation. Dozens of men have already put themselves on the lists to say …
Conditions: Refreshingly cool The thang: Run out the parking lot to the front of the school – COP: SSH x 25 IC Merkin X 20 IC Flutter Kick x 30 IC Squats x 20 IC Run to the side of the school and partner up: Partner Ladder Merkins (1:10) Partner Ladder Squats (1:10) Sprints to …
Three days after wrapping up an intense weekend of CSAUP, Stumble got back to work with an out & back that featured a welcome home by our best girl #Martha. Conditions: The BRR weather hitched a ride back to town on one of the vans. You’re welcome. The Thang: Olde Knight > Galway > Christie > Old …
Conditions: 58 degrees 87% humidity, nearly perfect The Thang: After a few consecutive brutal paver arm/shoulder workouts, YHQ thought his core might be getting a little jealous. Circle up Start with the classic SSH IC X 30 Imperial Walkers IC X 30 Butt-kickers IC X 30 Lap around the football field Partner up for modified Dora 1-2-3 …
YHC wanted to bring together a few old favorites from past #Legion workouts for a full body Q. The PAX did work this morning. Here’s what we endured. Conditions: 55 and magnificent COP: Mosey to center field and circle up SSH-Burpees x 35 IC (2 burpees for every 5 SSH) IW x 30 IC Mountain …
19 Pax entered the gloom at Thunder perhaps expecting a light leg day and slightly slower pace due to some BRR recovery. None of that was to be found as YHC delivered a fast paced high energy workout worthy of #theyearofOC. The Thang: 1 lap around track COP in the field. 20 SSH IC 10 …
OC Brings Burpee Back to Thunder; Allows Little Rest for BRR Runners!Read More »
10 PAX showed this morning for a promised beating. YHC was coming in with the sneak attack on the PAX with a goal in mind sure to break them down by the end of our time this morning. The PAX responded well, with most even taking on the opening challenge of low-side plank right there …
#TheBull has been run in Columbia across two summers now having been altered very little from its original intent. In fact, for reminiscence sake, you can read the earliest description of the workout here from way back in May of 2014. In spite of the #CSAUP schedule and some crazy weather, it has been consistently offered …
21 PAX arrived at Sawmill today for a Guest Q from Binary. It was a long time coming for Binary to return to the early confines of Sawmill and he was excited to #getbetter and #bebetter. A coolness in the air finally returned as it was perfect conditions for today’s Workout. The theme was “convenience” …
22 PAX took to the gloom for their #DRP and for YHC’s 1st Q at Woodshed. It was only my 2nd visit so I still have a lot to learn about the PAX and the AO, but I really like what I have seen and experienced so far. From afar we all have much respect …
F3 Summerville in partnership with the Lowcountry Food Bank is hosting a 5K “Ruck for Hunger” Saturday, October 17, 2015. Start time promptly at 9 A.M. The Ruck (walk) will begin and end at Coastal Coffee Roasters, 108 E 3rd N St. Summerville, SC. There is NO ENTRY FEE for participation. Each participant will arrive …
YHC was jealous not being with the other PAX trudging through the BRR all night long and therefore decided to use the hills that were given and go to work. As we know anything can happen especially if there’s not a complete plan adhered to. Let’s see what really happened out there. Conditions: 75 degrees …
Oh…a shirt? So you have to wear this when it is cooler in the mornings? That stinks. Yes, no chippendale sitings at Ramble this morning. The cooler conditions make me sad, knowing it could be another six months until the bird is released from his cage again. Oh well. Congrats to all BRR Runners for …
What is this cloth material on my chest and back?Read More »
9 faithful gathered at the Brickpile for a Monday morning Logo led shoulder fest. Great work this morning by the Monday morning crew. Conditions: 55 degrees and clear skies. Doesn’t get better than this!!!!! The Thang: Mosey around school to lower field – All exercises performed in cadence unless noted SSH x 30 Little baby …
2 PAX quietly assembled with the crickets for an extremely familiar tour… Conditions: Perfect! The Thang: (ctrl+f 9/11 BB & ctrl+v) Left out of AO onto Olde Knight, Right on Chambly, Left on Queensryche, Right on Old Woodlands, Left on Garners Ferry, Left on Pelham, Right on Gills Creek, Right on Rosewood, Right on Garners Ferry, …
“Hello, My Name is Skirt… I have a running problem”Read More »
6 Professionals for DawnStrike and 1 Wall runner CoPay. It was of the most fun Q I have done in a long time. The workout was tough but the PAX made it fun. This small group pushed hard but also had a few laugh too. Since no one else showed up to The Wall we have included …
This morning was nice–and un-hilly–in the 60s, no rain, mild humidity. Bonesaw started out slow. Warm up jog to behind the school. Sidestraddle hop (25); imperial walkers (25); swats (25); and arm raises (??); [and maybe LBCs]. Then amble to the bricks. With the bricks: curls (25); arm raises with bricks (25); squats with bricks …
Conditions: Dark Disclaimer was provided that ANY man left behind or not encouraged during the workout would result in a rinse and repeat. Little did their leader know…disclaimer was not necessary…. Friday mornings 3.2 mile run brought forth the request to begin the workout with a prayer. Let’s get started! Prayer Squats w/ a prayer …
lots of burpees, sit-ups, merkins, running, etc. It’s what you expect at #hammer and this day was no different. The 11 men that were there pushed hard and was a great way to start football season in Cola. Fun times! Start at AC Flora – mosey to Zaxby’s Count 10 down to 1 alternating …
12 faithful posted in the gloom for a modified Murph. T Claps to Flash (Rence Best) for hammering the workout…and he is only 10 years old! Way to get better men! Conditions 74 with a light breeze The Thang Start at front of Dreher High School Logo’s Loop – 1 mile 100 modified pull ups …
While many of the PAX were out taking on the BRR, 6 faithful showed up to run planned a 4.5 mile. Due to YHC (and QIC) calling an audible (or at least that’s what we called it) no one actually ran the planned route. Some ran 3.6 miles. Others ran 4.5+ miles. The Planned Route: …
Six months ago, Columbia area regions launched a downtown AO to support the men enrolled in The Oliver Gospel Mission’s residential recovery program. In that time, we’ve developed a strong relationship with the men in the program, as well as the leadership over there. Here’s an update of what’s been going on… Mentoring The OGM …
23 PAX w/ 1 FNG showed in the gloom at Sawmill for another highly anticipated Q from YHC. The Thang: 10 Burpees OYO and mosey to field near overflow parking COP Tempo merkin x 15 (IC) V-up, Russian Twist x 20 ea Tempo merkin x 10 (IC) LBC, Skydiver x 20 ea 10 Burpee …
8 Pax fought off the fart sack to work on some chinks in their armor and got better as a result. Music by Metallica was provided by YHC. \m/ Conditions: A breezy 71 degrees COP: 15 SSH IC 15 TTT IC 15 BAC (each way) IC 15 KBS The Thang: 3 Sets: Al …
it was a good day for a beat down and YHC wanted to oblige the pax with a VQ to remember. Disclaimer: Warm up -cherry pickers x2 -butt kicks x2 -high knees x2 COP: -25 side straddle hop -10 Merkins in cadence -15 heel tap sit ups -40 little arm circles forward -40 little arm …
7 Pax showed up in the Gloom beat down by Honey Do!! No COP: Let’s get to work!!! Bear Crawl or Crap Walk around bldg… 25 Burpees OYO 50 Mt Climber / IC 75 Squats / OYO 50 / SSH IC Mosey to Blocks: 100 / Block Press 50 / Shoulder Press Partner up: 50(total) …
4 PAX partied at Stumble while our parents were busy doing work at the BRR… not sure where the shovel flag is, we better find it before they get home. Conditions: Leaderless The Thang: Left out of AO onto Olde Knight, Right on Chambly, Left on Queensryche, Right on Old Woodlands, Left on Garners Ferry, Left …
In the absence of our brother posting to the nasty Blue Ridge Relay, 12 men posted to Thunder. In honor of those men, and the work they were about to undertake, we did no running up no hills. The Thang Mosey to the block pile, grab a block. Name it, it will be your friend …
Stretch 40 SSHs (IC) Various stretching 40 SSHs (IC) Exercise #1 Indian Run (last man 1 burpee) to Murray Street 5 min AMRAP (20 squats, 20 lunges, 20 merkins) Declining block (10 -> 1) reverse hill carolina dry docks Indian Run (last man 1 burpee) to Michigan Loop Exercise #2 Break into 2 groups; Exercise …
After the arm beating we have been taking this week, 8 faithful Pax emerged from the fartsack for a pleasant stroll around campus to enjoy a more leg-intensive morning. YHC was on time, but kept it real by managing to forget his gloves (not on purpose, really) and had to run back to the car …
First time Q’ing for Bedbug, but a fun one even though the humidity made it a bit sticky. Good job of all keeping up and conquering Martha’s Hill. Conditions – Mid 70’s and Humidity on strong side The Thang Leave parking lot heading to Martha’s Glen 3 stops along the way First stop – Side-Straddle Hop …
You’d think we’d run more on a day so many guys are headed to the hills. Nah, running just eats the clock. Instead Hammer guys ate up 45 minutes of paver work with a few sprints mixed in just to let the hands relax. It was nice. Like this: Conditions: 76 Degrees, 84% Humidity TheThang: Mosey …
One member of the Swampfox pax has been out of commission with shin splints so YHC decided to invite him back with the promise of no running- thus a Score Style workout was developed for this morning. Just because no running is involved doesn’t mean a good beat down didn’t occur. And yes, suicides were …
8 Pax posted to Swampfox for a beatdown reminiscent of hazing. Great work, intensity, and focus by all. Conditions: 75 and Perfect The Thang: Jog to end of parking lot 25 SSH 15 Merkins 25 squats Jog to corner of building Bear crawl 30 yards then sprint to corner of property Air chair for 1 …
Labor Day Holiday workout is expected to be lightly attended due to PAX getting that last beach trip in before the end of summer. However with YHC posted to lead a group of hard charging #Brickpilers, he found none. The only hard chargers there were #SCORE. These guys are dedicated. Since 6 PAX posted, it’s …
10 PAX took part in the first kettle bell and agility workout. The PAX would like to welcome our 2 FNG’s Grant Miles – Virus and Brandon Vaughn – Strain. I think everyone got what they came for this morning. It was great to have 2 FNG’s as Iron Yard continues to grow. If you …
13 PAX posted to Stumble this morning for light mosey back and forth around the neighborhood. Given that this was the final taper run for Stumble BRR team, YHC chose to do 3.2 miles on a FLAT route at an easy does it pace. Conditions: HUMID! The Thang: Left out of AO onto Olde Knight, Left …
Five Pax tackled the Watertower Wayfinding adventure set forth by Sketch. The task: Beginning at Shandon Pres.each runner was tasked with finding their own route hitting two check points – which happened to be the two closest watertowers – and returning to the church. The watertower locations were disclosed; one being on Gladden just before …
11 PAX came out to the Sandlot gloom to get better. Viagra was on the Q and was pumped to challenge his fellow Pax and push himself beyond his own limits. Conditions: 70s and muggy Disclaimer Mosey to the upper Parking lot. Warm up COP: 25xIC SSH 25xIC High knees 20xIC Wind Mills 15xIC Merkins …
YHC had the responsibility to Q the Tuesday morning after Labor Day 2014, the first weekday Q at the Woodshed following our founding on 8/30/14. No one else wanted to take that Q last year and no one else wanted to take it this year. So YHC, re-visited his very first Woodshed Q, which was …
Better Than the First Time: The Morning After, AgainRead More »
11 of the PAX showed up today. I was glad to see the turnout given the BRR was coming up. I didn’t know what to expect with respect to what I planned, but after it was over I was hurtin and I owe thanks to the PAX for it, for forcing me to live up …
With the Blue Ridge Relay coming up for YHC and others, there would be very minimal running this morning. And by minimal running, that means moseying to the block pile to pick them up, to put them pack, and moseying back to COT. Seems like we had a few fartsackers this morning, but for those …
Mission accepted a Q on the fly in honor of his 44th Birthday with the request that I help with the backblast. It was hard to refuse him in his newest gift from his youngest child… an awesome pair of Blue SuperMan socks…we also had a fly-by of the Space Station which I have confirmed …
Mission celebrates #44 with BrickPile and the Space Station…Read More »
20 Pax post for what was expected to be a “planned” workout. Well…today’s Q fart sacked on the preparation for an off the cuff, on the fly, wing it style beat down…..F3 STYLE. Conditions: 70 w/ a breeze Disclaimer The Thang: Mosey to the ball field parking lot and circle up in cadence 25 Prayer Squats 25 Side Straddle …
It was time for yet another one of our brothers from The Mission to step up and take command of the QIC controls for the first time on Saturday and boy did he ever. Sparks lived up to his name as the sparks indeed did fly when he and Nails teamed up and dropped the …
4 faithful pax got out of bed and made it out for a wet and humid #Brickpile. As the Dawnsrike crew was making their appearance back to the parking lot, the faithful 4 got to work. Conditions: 76 and muggy The Thang Mosey to the middle of the big field for COP. SSH x …