F3 Columbia Backblasts
38 Pax posted today in the gloom for a very special morning. Some posted for #TheBullsEye, some posted for #Ramble, and many posted for the inaugural running of #BullonFIRE. #BullonFIRE is a great example of the awesome Pax of F3 Nation stepping up and thinking of new and unique ways to honor those who put themselves …
Some months ago the pax of SCORE decided to ditch Saturday workouts in favor of Mondays in the gloom. It seemed that the numbers supported the move. Yet, with a determination among the guys to make the SCORE workout one of the best in town, we now have Monday workouts bringing in record numbers AND have …
14 pax, including 1 FNG, kicked off the best day of the year with a brutal workout at Battle. Tri Lamb Run to Battle Loop and circle up for a rapid-fire warmup: 20 SSH, 12 merkins, 12 squats (all in cadence), then 15 burpees #BattleLoop circuit: Run 1 lap around #BattleLoop 25 pull-ups, 50 burpees, …
16 pax posted for a pre football workout. A little extra calorie burn for the upcoming snack season The thang: Disclaimer Mosey lap around building Wall squats and BTTW 2x30sec Mosey to pick up brings and take to middle of field and drop them off for later 4 corner abs with return run to center …
11 PAX came out to the Sandlot gloom to get stronger and withstand the humidity facing us at the Sandlot. Binary was on the Q and is continuing to fight his #kottersyndrome of adjusting to life and sleep with 2.0 and 2.1. He arrived just in time for the start time and got the PAX …
While #fartsackers abounded across F3 Columbia this morning, no doubt due to a late night of debauchery and parading the goal posts around Five Points in celebration of the Gamecocks season opening victory over UNC, three pax converged at DHS for a 5k route through Shandon. We have seen a push recently throughout F3Columbia for …
I would love to take credit for this shift in the workout at Ironyard but the reality is the credit goes to Backdraft. Ironyard is incorporating agility and cardio into the workouts from this point forward. Happy Trees did a great job with this earlier in the week and Wiki would have done the same …
Conditions 75 degrees; little humid, but not too bad The Thang Once again, Handy Manny planned to help the PAX by parking his truck at the beach and running the 2.0 miles back to the AO BEFORE our 0530 start time. However, he had a later arrival time this week, and even he can’t run …
14 men, including 1 FNG, gathered in the Gloom at Blatt PE Center, here’s what we did: Disclaimer Conditions: 74 and humid The Thang: Fast Mosey down Wheat Street, left turn to cut through the field by East Quad. Circle up in the field. 27 SSH IC 17 Merkins IC 27 Squats IC 17 Russian …
9 Pax posted for #Stumble in the gloom and met Taper time. Also, Serena introduced the new #Stumble shovel flag to the Pax. TClaps to Serena for the awesome job on the shovel flag and graciously providing #coffeeteria for the entire #Stumble Pax on-site after the run. Lastly, TClaps to Pondo for assisting in the Q …
Conditions: 73 degrees. 92% humidity A record 16 Pax posted for Stumble on a humid cool morning. The Pax were promised a taper given the impending BRR. Taper we did but only the hills. With less than 100 feet of elevation gain for the course certain Pax didn’t apply #taper to the speed. Beacon blasted …
A #record16pax #Stumble Taper Day, Taper Hills That Is…Read More »
I. Warm-Up in Parking Lot (w/ 10 reps each, i.c.) a. Cotton Pickers b. Don Quixotes c. Prayer Squat d. Plank Jacks II. Four Corners around the school a. Chaser LBC’s (15 reps, i.c.) b. Mountain Climber (15 reps, i.c.) c. Russian Twists (15 reps, i.c.) d. Freddy Mercury’s (15, reps) Indian Runs to next …
12 Pax posted at Score this morning. Without further adieu, here is what we did (YHC is utilizing Stretch’s standard backblast disclaimer that some exercises may have been left out): The Thang: IW x 20 IC LBAC x 20 IC SSH x 20 IC Merkins x 15 IC LBC x 20 IC Flutter Kicks x …
24 PAX at The Woodshed this morning. Great crowd for my first Q at the Shed. It was not a easy workout but I hope it pushed the Pax to get a little better this morning. When I got home I enjoyed one of my Ensures that the Pax gave me this morning. This might …
20 faithful gathered for some four corners of pain at the Brickpile. While the late Dean Smith of UNC basketball fame perfected the “slowdown” four corners, QIC modified the concept to bring “up tempo” to this four corners. T Claps to Woody for introducing the four corners one Saturday morning. Conditions: 73 and slightly humid The Thang …
14 of Columbia’s finest (pax) showed up at #SwampFox with very little idea of the plan for the morning… YHC included. Every once in a while the hankering for a Wienkeless Q takes hold and its just good to see what comes of it. Today, the route provided the opportunities, the Q simply filled in …
September has proved hotter than August as it was a fairly muggy morning at #Hammer. Hills are always a nice touch to a workout, but today we got creative with the #cinderblocks. The Thang: COP Field * SSH- 20 (4ct) * Baby arm circles forward and backward- 15 (4ct) * 10 hand release merkins …
Posting on behalf of Subby…since he did fill in for me, I can at least post the workout. Originally, I thought I was a no-go for this morning, so Subby came in for the rescue and Q’d for me. I was able to make a last minute post though. At least I can become Subby’s …
Pre Blast: THE QUAD Florence has a small following creating our version of #TheStandard It is triple down consisting of 0415 Murph workout, 0500 Ruck with weighted coupons, and our typical 0700 Bootcamp on Saturdays. Our very own Marv created this madness in his quest to participate in GORUCK Selection in 2016….and thus brought the …
72 degrees and 90% humidity. 7 Pax chose the harder thing, took the DRP and absolutely owned the gloom this morning. Welcome to the NEW #Ironyard! Warmup Cross Country’s AKA Mission Impossibles AKA Tom Cruises. Leg Swing Lunge (3 leg kicks followed by a rear lunge hold for 3 seconds) 5x each leg. KB Figure …
September rolled in at #Hammer with five visitors from #Thunder on hand to ring in fall’s opening month. YHC was on the docket as QIC and was ready to explore some of the elevation changes across Bethel Church Road while a plan that looked really solid on paper turned out to be really ridiculous. Conditions …
YHC noticed the clean, freshly-mowed baseball field as he pulled in to the #Legion AO and decided he’d enjoy rolling, jumping, lunging, laying, “merkining(?)” and dodging fire ant piles this morning in the gloom. So, thats exactly what he and his 4 PAX did. Also, with #MonthlyMurph on the horizon (first Thursday of every month), …
Backblast posted for Cesspool on behalf of McLovin (because that is how Cesspool rolls) Very small showing the morning by #Thunder standards. Don’t know if the word got out that YHC had planned ½ of the workout or not. However it was good to have a extremely well know dignitary like Heartbreaker with us this …
27 pax rose from the #fartsack for a YHC lead Q at the Shed. It had been a while since YHC had traveled over to woodlands park, and YHC was not disappointed by the welcoming he received. The #Shed is a STRONG group, and they showed it. CONDITIONS: Beautiful THE THANG: Jog over the the …
It is always tricky trying to figure out how to keep things varied and the guys engaged with new or different workouts. The usual question of “What haven’t we done in a while?” always pops up. Instead of trying to single out one thing, this time YHC decided why don’t we just do it all. …
After a goofy joint warm up with Brickpile, in which Noonan, Logo, and Two Buck came in and out of the COP as the Q – all during the side straddle hop – 11 men at Score got down to basics with an old school COP that was all about the core. Conditions: 70’s, dry air, …
Conditions: 70, slight breeze and cloudy with a touch of humidity The Thang: 11 pax posted for a route that YHC got reprimanded for sending as a screen shot embedded in a Tweet. Huffy promised a technology tutorial until he learned YHC was Mac-based. Then the cards were off the table. Begin run from Shandon …
DriveBy’s Technology-Challenged All Roads Lead Back to Woodrow QRead More »
Conditions: 69 degrees and beautiful. 24 Pax stumbled out of the bed and assembled in downtown Columbia at beautiful Canal Side Park for a Kettlebell Convergence of epic proportions. It was short sleeve weather, low humidity, and a fast paced workout with plenty of variety. It was great to see so many brothers fro Lake Murray / …
#AnchorStrong + #IronYardFit – Kettlebell ConvergenceRead More »
There comes a time in every man’s life when he is forced to make tough choices. A time when he must take some personal inventory, reflecting on the things he has or hasn’t done, and decide to make a bold maneuver in order to benefit those in need. Like the first monkey shot into space, (space monkey!) …
Conditions: Wet, 71 degrees, 90% humidity 10 faithful PAX GTFO’d (Got The Faith Out) the fartsack this morning to endure Co-Pay’s Revenge (thank you Beacon). YHC has been painfully enduring Stumble beatdowns for 8 weeks, it felt good to dish out a little Co-Paynment for once. After cautioning the PAX to take it easy and …
10 PAX emerged from the #Fartsack on this Monday morning, and welcomed YHC to the #Brickpile. Never shying away from the opportunity to return to the birthplace of F3 Columbia, YHC was looking to get in some hill work with the #F3BRR looming on the horizon. For good measure, some merkins were thrown into this …
14 Pax, 9 for #TheBull & 5 for #TheBullsEye, posted this morning in the gloom and #GotBetter. As some of new riders experienced…the #ConcreteBeast shows NO MERCY. #TClaps to Moolah for his first post at #TheBull and pushing through the #SplashedMerlot. #TheBullsEye Pax looking strong as the #F3BRR is looming… Conditions: 70 Degrees and 93% Humidity The …
An impressive 12 PAX came-out for TGIF LSD run, 8 for XL @ 4:45, 10 for regular start time @ 5:15. Conditions were great: 70 deg, with 80% humidity; huh, feels like 70 degrees! First route was 3.2 miles, you know a nice 5k at a conversational pace…PAX had different plans as it appears that …
21 men arrived at TheBlatt Saturday morning ready to start their weekend off we a bit of sweat and a bit of pain just to make the rest of the weekend seem that much better. Their plan worked as Lloyd to out his frustrations with his first 30 minutes of Q-dom and then handed off …
It finally happened. Woodshed has been dishing out #Beatdowns for a year and we got to celebrate our birthday with 75 of our closest, sweatiest friends. We kicked off the day with 16 pax for a #TanknaciousBeatDown from Pipeline down Martha and back with plenty of pain stations in between. 8 strikers doubled down for …
#DawnShed. #WoodStrike. Like a middle school girl with a crush, YHC has been doodling out hashtags mixing the two names all week. If you had the chance to Q both of your favorite AOs at once, wouldn’t you jump on it? When YHC heard Dawn Strike would be joining in the Woodshed convergence fun, he …
Conditions: 66 deg F and clear With the coolest morning in months, The Wall participated in Woodshed’s 1 year anniversary and convergence. The Wall PAX was able to see Dawnstrike kick-off and Woodshed convergence finish their workout. Today’s route called for 12 miles which included several hills such as Blossom street (off Beltline), Garners Ferry …
Friday at Ramble is a time to run 4 miles as fast as you can. We’re also getting tired of hills, 2 a days, 3 a days, and hearing about all the great fun YHC and the others will have up in the mountains, so we kept it flat. The Thang: Moleskin Welcome back Periscope. …
We had to avoid the ROTC boys and another apparent bootcamp workout group that met a little later than us (we still WIN for being earlier). 18 Pax posted with 5 FNGs. Keep the momentum rolling! We gonna take this campus over! #PlantGrowServe The workout went as follows: COP SSH x 15 IC, Superspeed SSH …
Join us at #TheWoodshed to celebrate our 1 year anniversary. We’re starting early with DawnStrikers #Tanking it up with Pipeline on the Q at 6:00. #TheWall has a crew leaving at 6:00 for a crazy long run. #SCORE will finally bring BigTime to the Shed for a Co-Q with Odyssey starting at 7:00. #BootCampBeatDown will …
23 PAX w/ 2 FNGs showed up in the gloom for an anticipated Q from YHC. Due to the reputation YHC had made for self with last 2 (count it 2) Q’ing “mishaps” (1 late arrival, 1 no show, resulting in a self imposed 100 burpee penalty, paid in full), banter started early on Twitter …
Update: 10/2/2015 – Event has been POSTPONED to a later date. Basics Where: US National Whitewater Center (duh) When: Oct 4, 2015 Cost: Adults $99, 6-12 $49, 0-5 free What: EO (Entrepreneurs Organization), which has many members among the pax, is hosting this event on October 4, 2015 to commemorate the anniversary of the Battle …
20 pax posted in the gloom for a Happy Trees Root Down workout. Welcome and disclaimer COP in front of school Happy Jacks x 25 (5 SSH with 2 jump lunges) High Toes (Ballet Feet) x 20 Cross Country’s (Mission Impossible) x 20 Air Chair with Seal Claps x 20 Proper Form Merkins x 10 …
Whoa! F3 Greenwood took off quickly and the growth has been amazing! With two AOs already operating and a third on its way very soon, we felt the need to have a convergence so everyone can see each other in the gloom again! But we don’t do anything ho-hum in the Wood! (For reference, see …
32 pax gathered this morning in the same spot 20 pax launched #Thunder exactly two years ago. Word of a two year #Thunderversary drew in a larger than normal crowd. Tank Tops were encouraged (#TankUp) and many of our regulars obliged. YHC was humbled when McLovin reached out and asked if a SubPrime/McLovin tag-team Q …
Two year #Thunderversary lays down one to remember…Read More »
13 PAX at SCORE this morning. What a great crowd for SCORE this morning. Great job by the entire group. It was not a easy workout but I hope it pushed the Pax to get a little bit better this morning. I was veryhonored to lead this bunch of men this morning. Hope you got …
Work out: 1 mile run to Citadel Park: 35 – LBC, Situps, Mercans, Russian Twists, Rocky Situps, 20 Wide Arm Mercans, 10 Close Hand Mercans, 35 Dips, Squats, 10 Pullups Repeat Increased each rep by 5 Repeat increased each rep by 5 3/4 mile run back to park
Conditions – Breezy?? Not bad… 19 PAX circle up around 1 man at the tennis courts for some round ball action. That 1 man is serving fast but the volleys are quick. 40 Prayer Squats 40 LBC’s 5 Double Merkin Burpee’s 40 Overhead Shoulder Presses 5 Double Merkin Burpee’s 40 Little Arm Circles 5 Double Merkin Burpee’s …
21 Pax decided to #getbetterbebetter at the historic #Brickpile, which draws its name from the remnants of the original Dreher High School, established in the 1940s between the suburbs of Melrose Heights/Oak Lawn and Heathwood. While #historyiscool and I could go on, I’ll spare the lesson. This was a sort of homecoming for YHC; however, …
Thanks to a calendar malfunction, YHC had planned on smartsacking this one out. Luckily, Serena is meticulous about checking up on Qs the night before. Also luckily, YHC’s been carrying a speed-work plan around in his back pocket for awhile now (boy that thing has gotten sweaty). The Thang: Easy pace: Olde Knight > Old …
Conditions – humid, but not terribly hot The YHC decided today to keep everything tight today – in a small area anyway, for those of us that could not do much running. We started off on a slow mosey over to behind the school the typical place that a lot of workouts start at the …
YHC noticed the Thunder PAX have been branching out and diversifying the workouts lately. Not being the creative type, YHC decided to take the opposite approach and throw it back to a Thunder staple and YHC’s favorite 5:30 a.m. pastime: running through the streets of Shandon, doing burpees in intersections. The Thang Warm-up lap around …
F3 Nation– On September 11th 55 teams from F3 Nation will find their way to Grayson Highlands State Park in Virginia and begin the 2015 edition of the Blue Ridge Relay. Congrats to everyone for a) getting registered; b) getting physically prepared; and c) trying to keep your teams together. (C may be the most …
POSTED FOR CESSPOOL: 9 Pax arrived at the #Spur for the AO’s first midweek workout. Expectations were high yet the pax were fearful for a monumental beat down with Chaser expected to lead. However a late night call to the bullpen due to Chaser’s M’s illness afforded the unsuspecting PAX their first Co-Q lead by …
9 #Stumble PAX chose to start their week by running some hills in the hood. Conditions were hot and humid. Total route was around 4.7 miles, but some extra credit along the way pushed it to 5 flat for some. Right on Olde Knight out of AO, Right on Galway, Right on Saye Cut, Left …
11 Pax showed up for YHC’s 2nd Q at Swampfox……..several minutes into it and everyone wanted to know how the bricks ended up in the park. Conditions – 74 and very Humid The Thang: Jog to Front of School and Circle Up 20 SSH IC 20 Squats IC 25 Merkins OYO Jog Down Coker to …
8 Pax posted in the gloom to #GetBetter at #Legion. In thinking up his #Weinke, YHC was looking for a little unique inspiration. YHC really enjoys putting together the WOD, using theories from Sub-Prime’s portion of Q school (which all Pax should make a point to attend) and snippets of previously successful Qs from all different AOs. …
16 posted in what felt like a “crisp” morning, until the workout began and the humidity made itself known. Everyone did upwards of 350+ merkins (including burpees)…not bad Good times were had by all, YHC was informed mid workout that several of the pax have a double header in beer…err, church league softball tonight. oops …
10 men…. well, 8 men departed Shandon Pres heading towards the University. Later, and without a route published, a few stray pax showed up and ran a route of their own. For the majority of the pax, the Pickens Half Pipe awaited. Conditions, warm, humid, Columbia Summer. The Thang: Departing Shandon Pres, down Devine up …
Warm up lap around building and back to front grass in front of gym COP 1. Merkens X20 IC 2. Squats X25 IC 3. Windmills X20 IC 4. SSH X30 IC 5. LBC’s X25 IC 6. Imperial Walkers X25 IC 7. Merkens X20 IC Mosey to Side parking lot 1. 1 3 stop suicide and …
So privileged to get to lead this group of men to a new frontier for F3 Nation – launching the first workout on a university campus trying to reach the next generation of Sad Clowns. Glad you made it out to the semi-gloom. Look forward to seeing everyone Tuesday at 6:00 am!!! Same place, Blatt …
Good morning at #amble, with eight PAX posting to DHS to get their week started right. Great to see multiple new pax out the last couple of weeks. Keep posting– Only way to keep getting better is to keep showing up! We hadn’t done Kilbourne Hill in awhile, so that’s what YHC dialed up for …
“Monday morning couldn’t guarantee” that YHC would make it, but he attended his first Monday Score, and as Q no less (gee, thanks BigTime; I was even on time). YHC was pleased to have 5 pax join in the gloom, including an FNG. After Fog did the Prenup shuffle and made it down to the …
19 from around the Midlands unfartsacked themselves this morning in a restless effort to get better. With the BRR just around the corner, the Bullseye crew showed up to do a little prework beginning at 05:00, hence the big numbers posted on the scoreboard today. Word has it that the Ramble crew requested permission to …
8 Pax entered the gloom at #Dawnstrike on Saturday and put in a pretty tough workout that most wanted to forget. Sometimes even the Q has trouble remembering all the work that was put in. It was rough and as best I can remember it went a little something like this…. SSH x 40 (IC) Flutter …
14 pax gathered ’round the shovel flag planted at historic Finlay Park on a pleasant Saturday morning in downtown Columbia. What a beautiful day to sit on a park bench, read a book and just kick back and relax! But that’s not what the men of F3 are interested in when attending a workout. It’s …
Many may think that bankers typically don’t work on Saturday, but Beacon and YHC sought to bring some serious Saturday Overtime to the Shed. In spite of the 88% humidity, PAX put-in a significant downPAINment! Work was done by all!! Today’s Thang: Mosey from AO, L. Olde Knight, R. Chambly to intersection w/ Queensway Pain …
11 men arrived in the humid gloom at AC Flora this morning with quesy stomachs fearing what was to come. The last time YHC and Okra had the Q things got a bit out of hand with 300 burpees and a grueling Jacob’s Ladder on the now famous (uh, infamous) Rutland Court. Several pax told …
7 Pax decided to leave the fartsack this morning to get better. It was all good until FOG joined us after his 5mile ruck about 15 minutes into the workout – we had to banish him to the corner because the essence was too strong – Dry Heave may have actually Dry Heaved. We all …
YHC Q’d this morning’s Wall with 4.5 other faithful PAX (Stent had to leave early, due to an injury). We ran a 10 mile course at a conversational pace. The route took us to campus (through the Horseshoe), downtown (past the Sumter/Laurel bus stop), back through campus for a water stop, and then on into …
4:45am 77 degrees, 85% humidity. Surely YHC was going to be the only one to show up for the Friday LSD pre-run, but lo and behold joining was Belding(who was already out and running), Beacon, Serena, and Skirt. You guys are nuts, thanks for being there. Supposed to be slow but the group was a …
20 men appeared in the Thunder gloom yesterday morning ready for work and ready to help F3 Columbia hit 150 pax posting on the same morning (we hit 160…boom). The men of Thunder did their part on both fronts and men got better. (Side note: YHC is usually a same day backblast kinda guy but …
With off-campus work handled earlier in the week, including the infamous Butler Hill beatdown on Tuesday and multiple running groups during the week, YHC elected to keep the Pax on site for a heavy dose of field work blended with blocks. With football season approaching, the pax took advantage of the marked fields at Brickpile. …
Now a tradition at Ramble, the 5K is back. Conditions:75 degrees, 92% Humidity. 8% Oxygen. The Thang: Warm up lap around the block, then, at the #ShovelFlag Starting line, 3.1 miles as fast fast as possible. Here is the course: Results available here: http://tiny.cc/ramble5k or below Moleskin: – Great to see a large turnout …
Flea was first on campus for first Kettle Bell experience. I handed him a nice 30 pounder to break in. He was concerned that we were the only two on site at 5:27am. I assured him that we would have a one on one personal training session if needed, but we would not ditch the post. 1 minute later 7 …
I have to confess, two years ago when I injured (actually fractured a bone in my foot) I thought what the heck am I going to do, then SCORE started. My first reaction was this will be the weak pax members workout, man was I wrong. For three months, until Woodshed started (less than a …
Conditions – humid, humid, humid The thang – This YHC decided we would take a tour of Legion today, to all the areas that we get punished at weekly! This will be a quick trip to each part of the park doing two exercises, more or less, at each part of the park. So we …
Still recovering from the Hee Haw Half on Saturday, hill day was skipped by Stumble on Monday. Given that YHC has the honor of leading the Stumble BRR team, hill day was bound to find it’s way back into this week’s schedule. So, 10 PAX crawled out into the gloomy darkenss at 0515 for some …
27 Brave Pax threw off the fart sack and responded to the call to #GetBetter and #BeBetter and help lift #F3Columbia to over 150 pax posting for 8/20. As is often the case, the Woodshed Pax lead the way with another day of the highest numbers in Columbia. Well done men. Our beloved HeeHaw has …
Answering the call to Q at Hammer is always fun to plan. The PAX come out every day ready to work and you can never throw too much at them. Today was a great day to #GetBetter. Conditions: 75 degrees and humid, just another Carolina morning The Thang: Mosey to the football field for the …
T W E N T Y __ T H R E E pax gathered at the Swampfox this morning. For some, this was their first experience with Costanza on the Q, for others, it was the second time in the same week. Hard work followed, we didn’t slow down, we pushed through. These men put …
Today the Ironyard pax were introduced to the physical performance test consisting of 6 exercises (one of which we did not get to due to poor time management on my part). There was one FNG along with 8 additional pax members who were ready to test themselves. A very complicated formuala was contrived by yours …
9 braved a FOG-ganza 2 were FNG’ S. Welcome Scott Higgins and Hunter Straussburg to Score. Nothing like birth by fire. FNG’ S got to witness the prenup shuffle to start. So, I had missed Monday’s workout worshipping the fartsack. Therefore, I had to expel the sad clown seed which had one days growth. It …
The Lexicon includes some exercises YHC had never tried and wanted to spring on the Hammer Pax this morning. Loosen Up Mosey to Field, circle up Prisoner Cell Merkin Burpees 20 OYO Plank Dips 10 IC Mosey to Goal Line The Thang Partner up for Dora 1-2-3s run 100 yards down and back amidst 100 …
YES It’s that time again, so get ready…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s are being finalizing. Many regions have an assigned Mud Run Q for the Fall, the full list should be completed and displayed soon (updates will be made to this blast to …
Fall 2015 Mud Run Pre Blast: LATE Registration has opened with HARD close Oct 3rd!Read More »
15 pax entered Swampfox, not knowing the hill that was facing each man. Nope, not Hamburger Hill. YHC decided to go off Campus to the severe drop-off from Forest Drive. Welcome to Misery- Rutland Hill. Conditions- 74 and more humid than Monday. The Thang- From CMS, head down Clemson down Forest stopping at edge of …
Misery loves Company- welcome back to Rutland Cliff…I mean HillRead More »
6 Men appeared in the gloom ready and willing to work this morning at Legion. These guys took everything thrown at them in this workout, and despite the difficulty passed with flying colors. They conquered some serious Ladders and Circuits, did quite a few squats, merkins, pull-ups, etc. – and survived a Battle shoulder circuit …
Twenty Thunder pax arrived at the parking lot of Hand Middle School this morning for another installment of a Costanza Q. Intensity was high, we kept the pace going. Great work by all. YHC attempted to keep the rep count to 10 (with some exceptions) today to allow some recovery between sets, and help the …
With the #F3BRR looming, YHC determined that the pax needed to enjoy some running and hills this morning. So, over to #ButlerHill we went. Conditions: I think somewhere around 75, threatened to rain, but held off, very humid (Overheard #mumblechatter that it felt like breathing thru a jar of mayo. Hey, to each their own, …
Stumble got back to its school schedule with 5:15 start. Garsh that bus comes early! 6 PAX faithful turned-out for Landshark’s Q and a serpentine route through the neighborhood. Thang: L Olde Knight, L Old Woodlands, L Christie, L Galway, L Merrill, R Winston, R Macon, L Galway, L Olde Knight. Approx 2.3 miles for …
They are everywhere. Possibly one of the most overlooked hideouts is on campuses across our nation. Young men who have never been given a vision for actually being a man. For them, the cycle of donuts and gym memberships is an unavoidable part of their destiny. They’d prefer to resign themselves to the lifestyle they …
7 pax gathered at DHS for a Monday-edition of #amble. Great to have two new PAX at #amble this morning, with Periscope and Anchorman joining us. The Thang: Devine/Five Points Out and Back Down Devine to Five Points, with the 4 mile mark being at Pickens St. Some PAX ran 3 miles, other 4 miles. …
School is back in session and campus is buzzing. The #ConcreteBeast, who never took a break, welcomed 13 Pax (5 for #TheBull & 8 for #TheBullsEye) into the gloom. Many of the Pax were fresh off the Little Mountain Half-Marathon AKA Hee-Haw Half but that didn’t deter work being put it. Another great morning to …
School is back in session but the #ConcreteBeast is ALWAYS in sessionRead More »
Another muggy Monday slapped the #Ramble pax in the face this morning and unfortunately the plan and route offered no relief. Would it be hills or speed? With the #BRR less than a month away the answer should have been quite obvious. Repeats were on the docket this day and no better way to provide …
What a great morning to be out in the gloom and a great way to start the week, as our kids are getting ready to go back to school. Only three guys came out this morning, but one of them was OBC, who is nursing an injury – that is F3 strong. Enjoyed being with …
18 men showed up to take on this #CSAUP event. Most treated it like a training-run-on-steroids, while others might have been racing. Truth is the maybe-racers were so far ahead of YHC that I’m not really sure what they were doing, but they were doing it fast. Here’s what you missed: Conditions: Not bad. Humidity …
AAR Little Mountain Half-Marathon (aka Hee-Haw’s Half)Read More »
26 Total Men and 2.0’s attended the last F3 Dads at Brickpile for the summer. Great fun organizing a plan with my 2.0’s and very happy to have the opportunity to help organize such a fun event. Weather : Gorgeous COP: SSH High Knees Superman(crowd favorite) Flutter Kicks Mosey to side line Lunge walk 25 yds to cone and …
Conditions: 70 and clear @ the SawMill Disclaimer The Thang: 11 men showed for a Saturday meeting. Little did they know we would crawl away with 2 new friends. Let’s mosey to the courts… 25 Prayer Squats Wave of Merkins (to 10 w/ plank on hold) Whole Lotta Rosie 30 Mountain Climbers 42 LBC’s …
Another Saturday at #Battle where limits are pushed, sanity is questioned and the #DRP is served in its purest form like sap right from the tree. This week featured a couple of geriatrics, who regularly show up on the grounds of A.C. Flora, Cesspool and McLovin. With a couple of 40 year old dudes leading …
Old School KB 6 pax got better this morning with an Old All exercises x 15 Right arm curl Left arm curl Triceps curl LBC w/ bell-25 Double arm swings Right Waiter press Left Waiter press BBS w/ Bell-25 Figure 8’s-right Figure 8’s-left Bell squats Overhead extension Rinse and repeat 4 total sets The usual …