F3 Columbia Backblasts
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 4th Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day …
Conditions: 78 and muggy The Thang: 5 pax rotated calling exercises BooBoo: Mosey, low plank Stretch: 10 WME OYO Wally: 20 KB Swings, 20 OH Press, 20 triceps extension, 20 curls OYO Detour: 20 Broad jumps, 30 flutterkicks IC, 30 Russian twists IC, 6 inches 30 sec Duckie: Sprint length of lot, 5 burpees at …
16 Pax (15 BC and a runner) came out to pick things up and put them down, which turned into a little Q wine making and tasting. The THREE AMIGOS were back together, thanks for coming across the pond Arrears! 1 minute warning was skipped, tunes needed IT support, thanks for the offer Moose, I …
Great to be with the six men who came out to do a little work this morning. The theme for the day was stay together, and everyone did well to work together and push themselves. Conditions: 76 degrees and muggy The Thang: COP at Club Carlisle: SSH x15 IC High Knees x15 IC 10 lunges …
13 pax came out to 1) Get Better and 2) Support my recent 37th birthday and 3) Celebrate my 5 year anniversary of being a part of F3 Depot. Little did everyone know, they will never look at the number 37 again, at least today.. 1 minute warningDisclaimer: At your own risk, do what you …
Conditions: 75° F, 80% relative humidity Warm-Up: SSH, LBAC, Mosey The Thang: Army Physical Fitness Test 2 minutes Merkins, 2 minutes Big Boy Sit Ups, 2 mile run No partners to hold ankles for BBSU due to WuFlu Pax Merkins BBSU 2 Mile Run Score BooBoo 57 51 16:45 221 Zima 67 51 16:58 239 …
8 PAX started their week off right by posting at #TheCastle. YHC tried to spin some age appropriate tunes, but between Pandora commercials and unlucky randomness, the Gloom was especially dark. With The Cure and Depeche Mode playing in the background, we got to work. Conditions: 75, humid, but tolerable The Thang: SSH Squats Through …
4 pax posted for YHC’s absentee Q (child care issues kept me away) for some hill work at Stumble. Ash was kind enough to take double Stumble Q duty for Monday an Wednesday to help a brother out. YHC did come up with the route. YHC is certain Ash gave an appropriate disclaimer. The Route: …
Conditions – Raining and Humid The Thang Run over to the Baskins Robbins and partner up for a DORA Partner 1 run to the UPS store and back Partner 2 100 Burpees, 200 Squats, 300 Merkins, 400 BBS Flip when Partner 1 gets back End the workout with Plank-o-rama Moleskin: The PAX brought it …
It was a nice muggy morning to be out in the gloom, but the nine men who showed up for Score gave great effort. YHC got some new running shoes and while everyone was concerned it might mean running farther than they wanted, the mileage was kept down, and the shoes felt great. Enjoyed being …
The Hammer PAX descended on Lowes parking lot to get some work in and heart rate up on a soupy morning in Forest Acres. Conditions: 75 degrees with 88% humidity, not the slightest breeze to be felt. Perfect! The Thang: Warmup- 20 SSH IC, 10 low and slow squats IC, 20 little baby arm circles …
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
5 pax assembled at Lowe’s Foods for the return of the traditional end-of-the-month Hammer Dealer’s Choice. BooBoo: Mosey lap around lot, 20 Burpees OYO Detour: 30 flutterkicks IC, 20 Russian Twists OYO, 25 broad jump Merkins OYO, 3 min various planks BillyBob: Bear crawl 60 yards, Hustler Merkins 10 to 1 (x5 Raise the roof), …
Doing ladder’s in the Garage they said, it will be fun they said. Hit the whole body and wasn’t Humid at all! Conditions: comfy 64, no breeze and little bit of humidity Warm Up: SSH 20 in cadence, 10 hand release burp pees, little baby arm circles 10 forward, 10 back in cadence, then mosey …
conditions: rain and more rain Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down. The warmup: 20 ssh ic 10 little arm circles front ic 10 little arm circles back ic 10 imperial …
It was a muggy morning to be out in the gloom but a great way to start the week with the men of Score. Enjoyed being with the fellas. Condition: 73 degrees The Thang: Mosey to the side entrance to Dreher and circle up. COP: SSH x20 IC Imperial Walkers x20 IC Stretching exercises into …
Score stays on campus for some brick work and AMRAPSRead More »
https://gph.is/g/Z212rJA We started with 5 PAX at 0530 and by 0535 ended up with a total of 9 Pax choosing to get better in the gloom #WorkWasDone Conditions – 75 and yes it is summer in Cola – it was HUMID… Disclaimer Round 1 – 30 Clicks with the Jump rope, 25 x 4 ct …
Dads at play Conditions: Pretty great Tha Thang: 10 faithful gathered at the park for F3 Dads. Disclaimer given Warmup: SSH, Merkins, Burpees, American Hammers, Squats Mosey to circle Bearcrawl catchup race Crabwalk catchup race Mosey to the line Single leg hop relay Backwards hop relay Family leapfrog race Jailbreak(ish) Devo: Love your enemy DOUGHNUTS!!!!
1. 5 burpees 2. 10 merkins 3. 15 LBCs 4. 20 Dry Docks 5. 25 squats 6. 60 sec plank 7. 35 Russian Twists 8. 40 shoulder presses Start with step 1 then run 1 parking lot lap continue with step 1 again with the addition step 2 followed by another parking lot lap. Repete …
Well I came in hot to the parking lot to start the workout arriving right at 5:30 for my Hammer Q, not the best way to start our your Q for the day. I immediately jumped right into it and as usual I didn’t have a clue what I was going to do but decided …
Weather: Unbelievably humid as expected in Cola during the Summer. Great first week back at Woodshed! This morning brought out a mix of PAX including Woodshed regulars, Legion regulars, recent FNG SheRa continued to post, and the Nantan himself. Since it was my first Q in a long time on the WS grounds, the goal …
Hi! It is my honor to create this repository of the workouts completed by over 870 PAX during Quarantine. Feel free to use these workouts as inspiration for future #BeatDowns. This was one of my favorite parts of 2020, although there is not a lot of competition for that title currently. Looking forward to seeing …
20 Woodshed and Legion Brothers posted for the first #Beatdown at #TheWoodshed since the late unpleasantness. Nan’tan was in attendance. Disclaimer was provided and social distancing observed. T-Claps to Belding for driving down from Pittsburg just to post with us. Conditions: Warm and very humid, which almost, almost cause a Merlot Spill. Also, there were …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !Read More »
Well the Q was reminded of 2 things today. First, 5:30 is still crazy early, especially after having a taste of 6am start times for a little while. Second, having a bum shoulder limits the exercise lexicon a bit. So, 11 met in the gloom at the Lowes food parking lot not knowing what to …
The men of Hammer returned to a new temporary AO and found that some things don’t change. Disclaimer was issued and the Pax were re-introduced to the standard waiting position (low plank) before jumping in. Warm-up: 10 Merkins OYO 10 BBSU OYO 10 Squats OYO 15 SSH IC lap around the lot The Thang: Pax …
Conditions: Muggy, mildly warm Tha Thang: Invisible Disclaimer Route: 6 miles up and down some hills, around Lake Katherine, mild re-route for construction, some body armor dropped and donned, and 2 turtles rescued. Nice start to a Memorial Day. Invisible BOM Devo: Emailed later
12 for the virtual Zoom Gloom this AM. Honored to lead these knuckleheads… The Thang Warm up 3 mins inch worms 2, flutter kicks 10 1 ct inch worms 4, flutter kicks 20 1 ct inch worms 6, flutter kicks 30 1 ct etc til time Tabata – 40 secs of work, 20 secs of …
First official post since Chinese Virus. Yes..social distance, no contact, blah, blah, blah. Rain set in about 1 am in Blythewood. Stopped about 3am so no excuse. So I thought. Warmarama: All upper body exercises to eliminate getting wet from ground water. No mary’s (your welcome). SSH, Little Baby Arm Circles, Overhead claps, TTT, Merkins, …
12 PAX chose to get better at #thecastle this morning – this was workout 3 for the Castle Pax from #ColaCoronaRelease. Weather – 68 and clear Disclaimer and explained the concept of Social Distance while Staying Together. No Blocks where harmed (or used) during this workout #Imissmyblock Warmup – SSH x 5 – 1 Burpee, …
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
Conditions: Mid 60’s and breezy aka ᑭᗴᖇᖴᗴᑕT. The Anchor Shovelflag firmly planted at the Lake Murray Dam for the first time in two months. YHC was the one and only pax to post Anchor this morning and truthfully, it wasn’t He intended it. A beautiful morning for adoration and of course some pain! YHC actually …
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
15 Men gathered in the Virtual Gloom for some Fitness with a bit of Fellowship and Faith thrown in. COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC 1 Minute Run Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, …
Below is your F3 Columbia Virtual workout link for 4/28/2020 Disclaimer: Huffy is not NOT Professional. You are joining these virtual workouts voluntarily of your own free will. These workouts are You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 6:00am – Webex Link – …
19 PAX emerged from the #Fartsack on grand Spring morning in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored to lead …
11 pax, including 1 FNG, joined YHC this morning at The Castle for #norespect 40th birthday Q. Back to back B-day Qs at The Castle! Here we go: Disclaimer SSH x 40 IC Imperial Walkers x 20 IC Little Baby Arm Circles – x11 fwd, x 11 rev IC Raise the Roof x 20 IC …
YHC believes that intel of this workout may have been leaked to the Thunder Pax, possibly some collusion with Hammer… just a theory. Anyway, YHC personally had a great time and thought it was quite effective. The guys that did post did some great work. Here’s what we did: Conditions: 58 and perfect The Thang …
One day after obtaining F3 Respect, 15 PAX posted together to help celebrate a milestone. YHC decided to flip the script and celebrated the PAX who have helped me, more than they know, in my journey to #Respect. Conditions – 65 and pleasant Opened with the Disclaimer. T.O.Y. provided F3’s requested approach to help combat …
A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day… Conditions – 57 degrees, low humidity, aka excellent …
YHC failed to confirm availability of Splinter so a substitute was in order. Conditions: warm and wet. The Thang: Mosey to Ila, to Landrum, to Oak Hill, to front of the school with pain stations at each intersection. low plank for the 6, then 20 BBSU per station Find space on bars in front of …
BooBoo: OYO 10 Merkins, 10 BBS, 10 Burpees Misfire: 20 each LBCs, Russian Twists, Flutter Kicks, Heel-tap Crunches, BBS for 5 sets Bindi: to ball field, suicides with 10 merkins, 20 lunges, 30 LBCs 2 sets Zima: Ring of Fire with 10 merkins each, 2x Garnish: mosey to playground, 10 pull ups, 10 box jumps, …
Conditions: Clear and 57 degrees. Dry ground and perfect weather. The Thang Disclaimer, announcement that we’d be leaving campus and that cars won’t see you. Be aware and watch out for each other. Warm up with quick sets of Imperial Walkers, SSH and merkins all IC x 10. Leave Hand parking lot and head over …
Weather: Picture perfect, dry & cool morning The Thang: Warm Up – SSH x50 in cadence. The PAX then made their way to the brick cage where each PAX picked up 2 bricks. From there, the mosey continued across the Woodshed grounds, arriving at the tennis courts where the PAX lined up on the sideline …
8 PAX chose to get better at #thecastle this morning – saying goodbye to Daylight Savings Time with Cinder Blocks. Weather – 38 and clear Disclaimer Warmup – Through the tunnel x 15 – Windmill X 10 – Calve Stretching on curb – Block “CB”/Brick Selection and the fun began. Round 1 – 20 x …
When: April 4, 2020 at 7 AM Where: Memorial Park, 700 Hampton Street, Columbia, SC What: CSAUP Event to Celebrate 5 years at The Mission AO F3 The Mission has been making a difference for 5 years! THANK YOU to all of the men who have participated in workouts and fun events with our brothers …
F3 The Mission CSAUP-Event to Celebrate 5th AnniversaryRead More »
10 PAX ignored the threat of rain to come put in work with YHC this morning. Conditions: High 50s and slightly muggy Start off with SSH IC x 25. We grabbed blocks and moseyed down to the school drop-off/awning area by the parking lot. The PAX partnered up and partner 1 took the two blocks …
YHC was asked by TOY to make the trek into town from the Hinterlands of Chapin for a guest Q at The Castle-happy to oblige. 11 brave souls showed up this morning to get better-appreciate the crowd-bunch of solid dudes at this “little slice of heaven” near Ft. Jackson. Conditions: 33 degrees and thankfully not raining. …
f3Never hurts to be a little more prepared, that not. Solid bakers dozen for Just take the pill for the full body workout! Conditions: Cool 45, and somewhat dry! Warm Up Started with SSH, then little baby arm circles, then reverse, and finished up with through the tunnel all in cadence. Then mosey over to …
Forecast was poor but the weather held off for 2 pax at the Woodshed this morning. The Thang: Warmup: 20 sidestraddle hops in cadence Mosey down to lower playground 5 sets of (5 pullups, 10 ‘mericans, & 15 squats) Mosey down Old Knight to Old Woodlands to Queens Way Pause for pain station – 20 …
Thinking it was going to rain, YHC planned a Q that could be carried out under the awning. Since it looked dry and clear, we modified the workout in the parking lot, and got some work done. Conditions: 47 degrees and dry The Thang: Mosey to the smooth pavement and circle up: Side Straddle Hop …
5 pax mustered up the energy and willingness to show in the gloom at Valhalla this morning on a wet and soggy day. No worries for getting too damp as Binary was on the Q and he definitely was going to push the pax but no excess water was on the weinke board. Conditions – …
Conditions: 45 and no rain. Great running weather 9 pax came together in the gloom to get the week started off strong with the classic Amble route-The Zipper (best route ever); a 4.4 mile mostly flat route with almost no cars and very modifiable. Only 1 pax (YHC) got off route and all finished. Kotters …
We ran the Bull backwards. The idea behind it was that you should be able to run the same elevation faster as you have a psychological boost of being able to sprint most of the uphill by running shorter distances between the towers. One thing I didn’t consider though is taking that first tower without …
With a stiff breeze and a heavy drizzle, the Hammer Pax survived another one. Conditions 62 degrees, muggy February morning The Thang SSH x 25 IC Get Pavers, TABATA (20 secs, 10 sec break x 8) paver curls overhead press flutter kicks Briarfield to Ila to SF Loop (0.5ish) TABATA tricep extension merkins american hammer …
16 pax converged at hammer on a beautiful February morning. Conditions: 62 degrees with overcast. Rain held off. The Thang: Warmup- 15 SSH IC 15 IMPERIAL WALKERS IC 15 MT. CLIMBERS IC 1 mile run with burpees. every 1/4 mile did 10 burpees 20 lunges, 10 each leg. Hold plank while waiting for 6 sprint …
https://www.strava.com/routes/23815106
Weather – A misleading 50 What had happened: The Clash regulars assembled at the Pellet Palace for another game of light-up ball soccer; the match was anything but regular. Highlights: Numerous elements threatened the game, but these pax were undeterred. First, the weatherman failed to tell us about the wind gusts that nearly knocked over …
13 PAX converged on Hammer on a beautiful February morning ready to work. YHC wanted to make sure the PAX were not just glamor muscles, so a strong leg-focused workout was in order. Conditions: 52 and calm (can’t beat that in February) The Thang: Warmup- 10 SSH IC 10 merkins IC 10 BBS OYO 10 …
YHC made the trip across the river to Q at Thunder. I’ve visited a handful of times before and thought I was due to spread the fun. Here’s what went down. Conditions – 55ish and perfect Disclaimer 1 lap around track Circle Up Warm up: SSH x 15 3 Burpees TTT x 15 3 Burpees …
7 paxs met on a damp morning to start of February Conditions: 40 and very overcast. The Thang: Started off with a nice mosey through south campus pax were instructed every time we stop 10 merkins and 10 big boys five stops to check the box on Lake Murray’s Fiddy Fiddy Challenge Arrive at the …
The rain had all but stopped and 8 PAX posted for a snotwoggling event…BATTLE! This week featured YHC and Hustler on the Q sheet. YHC was going to take the 1st 30 minutes. Two ideas came to mind but the one that intrigued me the most, I couldn’t put it together to work the way …
Congratulations, thrill seekers! You’ve made it through FOUR WEEKS of the fuel challenge! YHC has held off on this week’s optional challenge as it is typically earlier in the program. This week’s challenge is to remove pork products (Yes, the other white meat) from your diet. This means: No Bacon No BBQ No Ham No …
2020 F3 New Year’s Fuel Challenge Week 5: Whoa, Pig!Read More »
Six men showed up willing to play the hands they were dealt for Hammer’s traditional monthly game of Dealer’s Choice. BooBoo: Fetch blocks and perform 25 Blockees OYO, 20 BBSU OYO Bindi: Leave blocks behind for a lap around Ila loop, return to blocks for 25 Curls OYO, 20 Overhead Press OYO, 15 Iron Cross …
Conditions: dark and moist Disclaimer The Thang: Warmup – 20 x Sidestraddle Hops in cadence; 20 x Imperial Walkers in cadence; Little Baby Arm Circles (10 forward, 10 back), 10 x Overhead Claps, 10 x Raise the Roof – all in cadence; 20 x Windmills in cadence; 20 Squats OYO. Pair up for Indian Run …
YHC was filling in for Cesspool and needed the accountability after traveling for the last week. Thunder was a lot brighter today with new lights in the parking lot. Lots of mumble chatter courtesy of Robber and the PAX enjoyed the chatter but not the gas. Conditions: Mild 42 degrees The Thang: W/u: 15 SSH IC, …
13 PAX were witness to another nearly flawless Q at Hammer this morning. The finishing touches of said flawless Q is of course this back blast. A core necessity of any F3 workout is the report afterwards chronicling the events of the day. Too many slackers and reprobates not posting back blasts after Qs around …
Scorians took advantage of Q Lumen’s notecard of exercise fun and enjoyed a hot sheet workout at Dreher. Condition: Cold The thang: The Warmup CoP – * 20 SSH IN CADENCE (IC) * 20 THRU THE TUNNELL IC * 20 LIL BABIES FWD IC * 20 LIL BABIES BCKWD IC Light Mosey to DREHER SIDE …
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
Way to go, fellas! We’re halfway through the Fuel Challenge! Hopefully everyone is doing well and feeling better from eating clean. It’s now time to discuss the optional Week 4 Challenge: The Caffeine Cutback. Yes, this hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s …
2020 F3 New Year’s Fuel Challenge Week 4: The Caffeine CutbackRead More »
Conditions: Moist 19 (yes 19!) PAX posted on a cool, damp SC morning. The day’s festivities started slowly, as it became obvious nobody except our pre-BC runners set an alarm. Then at the stroke of 0630, reminiscent of the 1919 Chicago Black Sox, the remaining PAX emerged from the proverbial corn field for a main …
Conditions- 27 and breezy Always good to be back in the Midlands and lead the SCORE guys. Given the below freezing temps and breeze, YHC put a priority on keeping the Pax warm, so we started with 30 SSH, then moseyed a few yards and started a ladder of exercises, all in cadence 30 SSH …
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 …
2020 F3 New Year’s Fuel Challenge Week 3: Hold the Dairy.Read More »
Nine PAX emerged from the fartsack to get better at #TheCastle. The fear of jump ropes kept a few away, but YHC dished out a Q that will be remembered over the weekend. Digging back through the archives, The Castle Cross, part five was completed. Conditions: 48 and brisk Disclaimer The GoGo: Side Straddle …
Six pax came out in the gloom to play cards and do some work. Conditions 64 degrees and moist. The Thang Jog around the parking lot a couple times to get warmed up. Circle up under the covered area at front of school Flip over a card one at a time. Do the corresponding exercise …
No particular reason YHC used that title just came to my head. Because I got some sleep. Because I managed to grab some Z’s while the other guys ran. In other words, I Q’d in the horizontal. Well, allright, actually all I did was come up with the route. Noonan took care of the rest …
Conditions: Moist but extremely warm for season Q arrives 2 minutes late: penalty burpees later. As always, this is extremely approximate. Tha Thang: 4 pax arrived after a very late night of college football (Geaux Tigers!!!) and little rest, so they could test themselves against…Machines!!! . (Ok, so actually, this was a theme workout with …
YHC arrived. Betty Crocker and Cheesesteak were already there. Betty asked for a head start. We gave it to him. Then we ran for 45 minutes.
9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
Conditions: 40s and Clear 10 PAX turned up to see what YHC had in store for the first Hammer of 2020. YHC put together something a little different than the usual with a deck of cards to shake it up a bit. YHC kept the reps low in hopes of improving the form of the …
Binary had the Q on the blissful morning and work was planned as we were going to get after it and definitely get stronger. it was his time to get to share the Christmas Spirit so what better way to do it than with a Valhalla edition. Conditions were nice though chilly but that didn’t …
4 pax arrived this morning to finish off 2019 well. No Q on the docket so Binary was ready for action as he just got back from a cruise and created a WO that he did while riding the ocean waves. Conditions: 48 and clear Disclaimer The Thang 15 SSH IC 15 Windmills IC 15 …
26 pax showed up for a very special final #Hammer boot camp of 2019. This was a bittersweet day as YHC passed off the Hammer Flag to a new man in charge, a true #HIM, BooBoo (Caleb Gaston). Conditions- 46 and breezy, absolutely perfect! The Thang McNugget: Slaughter Starter (Minus 1) 19 burpees SSH X …
Six #faithful posted for the final #woodshed bootcamp of 2019. YHC was honored to lead this group of men through the last bootcamp of of the decade. YHC didn’t get the blocks he wanted for Christmas so we found some big boy blocks to play with. Work was done. Conditions – 46 degrees, clear and …
14 #faithful posted for the final #Thunder of 2019. YHC was humbled enough to have the Q on such a momentous occasion. The idea was to burn off a few of those calories you perhaps hadn’t previously gotten to in 2019. Mission accomplished. Conditions – 47 degrees and breezy The Thang Lap Around Track COP …
5 PAX chose to get better at @thecastle this morning – #lastFridayWorkoutofTheDecade Weather – 49 and cloudy Disclaimer Block (CB)/Brick (WB) Selection and the fun began Round 1 – Warm up – TTT 10 x 4 count, WindMill 10 X 4 count, LBAC- F (WB), 20 x 4 ct, LBAC-R WB, 20 x 4 ct, …
YHC enjoyed the push from the Iron Pax challenge a few months back, so what better time than post Christmas to have a little homage: Conditions: 40 but not too chilly The Thang 26 SSH IC to commemorate the 26th day of December. Mosey to the corner of Briarfield and Satchelford for a year end …
…and all through YHC’s house, were scraps of paper the size of a mouse. 5 pax showed up early on a holiday morning for a Christmas-themed beatdown that was not YHC’s usual #12Days plan (those are so last week). Hope you like reading poetry. Conditions: mid-50s and finally not raining The Thang: YHC has a …
Cold morning to get in some work on our cadence- The Thang all in cadence- SSH x 20 Imperial Walker x15 Bat Wings- 20 LBAC, 20 LBAC (reverse), 20 Seal Claps, 20 OH Claps Hello Dolly x 20 Indian Run on the Ila loop Block work- Curls x 15, OH Press x 15, Inv row …
https://www.strava.com/routes/22961438
7 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 …
18 Pax braved the cool temps and traffic in the Target parking lot for the monthly Blitzvergateria for The Woodshed and Legion. We welcomed an FNG- Graffiti. I let Rosinbagger claim him for Legion because it’s Christmas time. It’s a 30 minute beatdown so YHC made sure they got their money’s worth. The Thang: After a …
16 PAX (including 1 FNG!) came out for my almost perfect Q this morning. I say almost because as the QIC was leading some work in cadence, a couple of extremely minor hiccups almost got him booted as Misfire threatened the 3 strikes and your out rule. I think he was all fired up this …
Perfect conditions this morning at Hammer, a great group showed up and a lot of work happened. Here’s what we did: Conditions: 44 and dry The Thang COP 10 SSH 5 Merkins x5 Get Blocks and Run with Blocks to the Carpool Rail (about 500yds) 30 Merkins 25 Block Curls 20 Block Goblet Squats 15 …
Scorians took it back to the streets around Dreher this AM with a Rollin 20s workout aimed at freeing the core of Thanksgiving flab. Condition: 46 degrees The Thang: Mosey from parking lot to another lot at corner of Carlisle and Daly COP 20 SSH in cadence 20 thru the tunnel in cadence 20 lil …
Conditions: 35 degree and clear Disclaimer Tha Thang: A scrawny 4 pax converged at Sbux for a long Wednesday “run”. Despite my current injury status (no running x 6weeks and counting), I was already on the Q list and wasn’t about the cancel. Remember, we aren’t just there for ourselves, but for our brothers. If …
To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every …
The Warmup: 15 SSH IC “sort of” 10 Imperial walkers IC 10 merkins IC Mosey to bottom of Briarfield The Thang: Each pax parterned up at bottom of Briarfield. One pax would run uphill to stop sign and back. The other did 100 Merkins, 200 big boy situps, and 300 squats. On a rotating basis. …
The warmup: 12 SSH 11 calf raises 11 merkins 11 plank jacks 11 TTT The Ditty: Each PAX grabs two brinks. Indian run to the speed bump and do 5 burpees. Cruise on over to Davant in an Indian Run and do the following with bricks. 11 overhead clamps 11 raise the roofs 11 merkins …
9 PAX emerged a little later than usual to work off the post turkey blues at #TheCastle. Dealing with a weeks long cold that caused a voice loss, YHC gave it hell and counted in cadence instead of calling a 45 minute OYO. With bricks, blocks and jump ropes in hand, here’s the gogo: Conditions: …
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter before a couple of days of indulgence in celebration of Thanksgiving. Lingering near the Kings Grant Clubhouse was YHC, who had his #Weinke in tow with a Q planned to celebrate both the Garnet and Black and the Orange and …