F3 Columbia Backblasts
YHC called for a 0430 start to bump the LSD up another 10% and hooked 4 other dedicated souls to come join him in a pre-run as we continue prep for the Little Mtn Half Maraton and BRR challenges in the coming months. 3 PAX rolled out of the sack to join in on the fun for …
Conditions: Swimming in humidity Today was pretty simple, YHC wanted to do a lot of burpees in a quick amount of time and see how hard I could push the men of Hammer. Once again, they answered the call and did not disapoint The Thang “Warm up” 20 burpees Mosey down to …
Conditions: Brutal Humidity Jog to Citadel Park COP 10 Burpees 30 Squats 30 Merkins 30 CLBCs Flutter kicks when finished 30 Squats 30 CDDs 30 Russian Twists – count one side Flutter kicks when finished 10 Burpees 20 Squats 20 Merkins 20 CLBCs Flutter Kicks when finished 20 Squats 20 CDDs 20 Russian Twists – …
SwampFox: Lets take a lap to get some air flowing!Read More »
A few weeks ago I was at a Tuesday bootcamp when we began the workout with a run (heading to a destination that was good distance away). I was jogging beside one of my buddies when he stopped and decided to wait on a member of the pax who was lagging behind and struggling a …
14 men appeared in the steamy gloom ready for work and work they got. YHC had a plan to test all of the major (and minor) muscle groups and throw in some cardio as well. Conditions: Don’t know but it was humid. THETHANG: COP off the drop. SSH x 25 (4ct) (Promise from Q to …
11 faithful pax got an unexpected double dose Tuesday morning. After a week off from F3, a three day golf tournament with extracurriculars over the weekend, bad diet and Thunder’s trademark humidity, YHC only made it 30 minutes into the Q before spilling merlot. I’ll blame it on the difficulty of the workout and the …
I was talking to a former F3’er the other day who has since switched to crossfit. He felt he need to explain why (he didn’t), he said “I get to work with weights, and with people that know what they are doing.” What he was essentially saying was that F3 doesn’t have the best possible …
20 PAX showed up for another rendition of Paperboy’s greatest hits and were left sweaty and sore, but #better. YHC put the word out on the twitter that tank tops were encouraged in an effort to up our #tanktopthursday numbers, and there would be consequences for those non-believers. With only half the group showing support, …
5 Pax posted in the gloom to #GetBetter with a little iron. In thinking up his #Weinke, YHC couldn’t help but think back to an ongoing debate with F3Columbia’s own Kim Jung (@jamweb9425). To let those who weren’t there in on it…it was hotly debated at the last charity event “planning meeting” who was the …
#WalkThisWay…Inspired by the Greatest American “IronYard” BandRead More »
13 Faithful started on time, ran into a Tomato on the squares but survived to finish without distraction. Conditions: Hot and Humid The Thang: 25 SSH 25 Imperial walkers 15 Merkins 20 Butterfly sit-ups OYO 20 Mountain climbers 10 Squat jumps 12 Carolina dry docks 20 Freddie Mercurys 15 Side steps Squares: 10 Dips 10 …
11 PAX showed for a Valdez VQ. Both the heat and humidity were high and we were ready to get some work done. Being new the workout was titled #blender because of YHC stealing a little from each Q and putting it all together Disclaimer COP: SSH x 25 IC Burpees x 5 OYO SSH …
It was said during the pre-run #mumblechatter that Stumble has missed the pitter-patter of YHC’s #monkeyfeet over the last couple of weeks. Said feet were on vacation in Quebec City, a fine town that features a monster hill, running temps in the 60s and a whole lot of history. In fact, the future of North …
Today’s Ramble route explored a couple of untapped resources of Forest Hill and Richland Mall. We met at Shandon Prez, ran down Woodrow until the dead-end at Gervais. Then we turned left, and an immediate right onto Devonshire/Canterbury/Devonshire, right on Stratford, left on Glenwood, right on Girardeau, left on Sunnyside, right on Forest, and then …
15 pax arrived today and didn’t know they would get a M approved workout from Conman. The workout was very leg heavy after the back burnout at the beginning. And when a lying hip raise or thrust is called, the jokes will not stop. Conditions- 78 and humid as usual- no complaining when it is …
23 Men braved the 74% humidity and the short turn planning of YHC for a rumble through the Hamptons to Mother Martha for some hill work. It was a real push to get in all the running, but the pax dealt with it well. Pain stations thrown in to break up the long Indian run …
YHC had one goal in mind as he rolled out of the #fartsack this morning- Offer an opportunity for full-body destruction. 4 PAX showed up to #Legion for the hour-long trial, and left better, stronger and soaked. The Thang: Mosey to corner of Brandon and Landon. 20 Min AMRAP: 15 Hand-Release Merkins, 15 2-Ct Jump …
Dealer’s Choice Day at Hammer is not what you might think. Though most things at Hammer are light-hearted, most things we do are also pretty stinking difficult. These eccentric workouts at Hammer are fun, but are anything but easy – read about it… The Thang Run to get Blocks and Pavers COP Splinter: …
12 PAX w/ 1 FNG emerged in the humid gloom for a morning that called for our 6 week fitness test which meant Sandstorm was about to hit the PAX, HARD. There’s always a few (mostly those who don’t pay attention on Twitter) who are completely blindsided by the announcement that Sandstorm is getting ready to …
5 PAX took on a 10 mile LSD route in the hot and humid climate that is all too familiar in Columbia, SC. The conditions at the start of the run were 75 degF and 90% humidity. The route was a turn-fest which took the PAX through Forest Hills, Heathwood and Lake Katherine. Great job …
8 Pax exited the Fartsack today to take on a challenge we haven’t seen in a while. The300Workout is a great opportunity to really see what you are made of Conditions: 79 and Humid – Very Sticky The Thang: COP 20 Forward Arm Circles 20 Reverse Arm Circles 20 Through the Tunnel 25 SSH Merkins …
conditions: really really hot and humid. 79 ish The Thang: I was excited to rejoin my f3 brothers in the gloom. I had been suffering from vacation bliss and was interested to see how much sad clown had creeped back to my life. Therefore, I came up with a workout to get the heart rate …
19 Pax, 12 for #TheBull (1 FNG – Larusso) & 7 for #TheBullsEye, posted this morning in the gloom and #GotBetter. The humidity was so bad, 94%, that Silver Bullet gave us a science lesson. Apparently the dew point and the temperature were very close today…which means the water is trying to “leave the air” …
YHC realized he had the Q at 5:15 this AM. He had to think quick on his feet and decided it was time for a little calorie burn since it’s still bathing suit weather…. 10 pax plus 4 for score headed to the lower field. Conditions: 80 degrees. Lots of humidity. Thick! The Thang: Head …
6 men posted for a humid run through forest acres Conditions: Hot and Humid Springlake Loop (and other options) Head North out of Trenholm Plaza down Trenholm Road Right on Spring Lake Road Right on Spring Lake Circle Run around the circle and head on back 4.3 Miles Or Head North out of Trenholm Plaza down …
7 faithful gathered in the early morning heat and humidity for some F3 PAIN. We spent 55 minutes off campus getting better. Iron sharpens Iron. The Q was smoked for the rest of the day! Conditions: 78 degrees and humid – who would’ve thunk The Thang: SSH x 40 – waiting on Stacato to get …
11 faithful including one FNG (Hog) posted to AC Flora for another rousing rendition of #Battle. YHC announced Friday that the AO would see a rare solo-Q which probably led to at least a couple of questions amongst the pax. The law was laid down quickly that men show up to #Battle to do work …
#Battle makes a run at #theMurph & #the300workout….#disclaimerRead More »
The PowderKeg boys have seen a need for expansion into Pickens County for a long time. What better way to do this than to bring F3 to the newly built Doodle Rail Trail. The Doodle Rail Trail (named for the train car that mimics a doodlebug traveling from Easley to Pickens) is similar to Greenville’s …
[Low Dot had the queue this morning. Silver Bullet has the honor of posting the workout.] Conditions – typical Columbia in July, humid [hazy enough to look like smoke on the water] Jog to block cage, get block and 2 bricks SSH x 20 @ 4 ct Imperial Walker x 20 @ 4 ct Mountain …
This morning started like most morning, then #dawnstrike. Conditions: Humid, 79 degrees The Thang: Double applesauce indian run to Devereaux and Adger SSH – 20 4ct. IC Grab some curb for Tabata (Chibata) mountain climbers – 20 secs AMRAP, 10 secs rest in plank, x6 Mosey to corner of Princeton and Devereaux Lunge walk – …
Our illustrious AO Q (Dry Heave) has been missing some runs this week. For a very good reason, though; 2.1, Emily Giles Barnes, was welcomed to the world on 7/16/2015. Congratulations to DH and Amber (M). Conditions: Miserable – 80, high humidity. The Thang: YHC should have been a little smarter this morning and called the Dry Heave …
Congrats, Dry Heave – 2.1 Arrives Happy and HealthyRead More »
Conditions: Summer in famously hot Columbia. 79 degrees and climbing, cloudy, humidity like a sauna, no breeze. Nine pax took the Daily Red Pill, fought off the sleepies, and braved the sauna like humidity for a Happy Trees led kettle bell workout. Warmup: Mission Impossibles x20 Seal Jacks x20 The Thang: Proper Form Merkins x10 …
YHC is quickly learning the bond of this Ramble group. This morning, I can only assume in some underground cave in a secret Ramble only meeting, it was decided that today was Chippendale Friday. Unbeknownst to me, YHC led the pax of 11 for the first few miles on a quick 4 mile route. A little before mile …
Friday Ramble = Chippendale Friday Ramble, I guess.Read More »
10 men showed up ready to get the party started this morning. The problem at hand was that there should have been 11 at this point. YHC, QIC for the morning, was nowhere to be found. Reefer, being the necessary body to step in and lead when times need it, decided to get the PAX …
Authored by Ducky… A solid workout led by VQ Ducky a.k.a “Mumbles” to 8 Pax. VQ managed to bark a few cadences out between gasps of air. Pulled out the hand release burpees on concrete to the pleasure of none. FNG Prolly hung in there nicely, hope to see him back for more punishment next …
The VQ of the One They Call Ducky: Ducky Don’t PlayRead More »
Cobains for late BB. Wednesday’s HD Stumble provided nice tour of both sides of Garners Ferry…with some Pain Stations along the way. Mileage was a tad over 4 miles at a brisk pace. Great to see recent FNG Co-Pay continue to post and to have Silver Bullet and roving Improv join us!! The Thang: R. …
6 PAX including 1 FNG got in the game this morning at Eye of The Tyger as we played a Baseball Diamond Dora. It was a true dirt fest as we focused on shoulders and core while in the infield. Here’s a rundown of how it went: Conditions: 68 degrees and perfect Warm Up: 20 …
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9 guys showed up, spurred on by YHC’s tweets the night before about increasing their IQ and women throwing articles of clothing at them. The Pax may be a little disappointed, but they at least got a smokin’ hot workout. Conditions: 78 and sweaty The Thang: All Pax were encouraged to stick with good form …
17 Pax (1 FNG – Llama) posted in the gloom to take on a little #goodlivin administered by YHC. YHC spend part of the weekend with other F3 brothers wearing a bookbag and getting yelled at. YHC couldn’t let that experience go to waste…so it was his gift to share some new #PAINments with the Pax. The …
Today 9 PAX posted for the usual Wednesday 6 to 7 mile route. It was mentioned this morning that Wednesday’s sure have become hill days… This one was definitely one of those. My Garmin showed a 390 ft gain over 6.8 miles. As awful as that sounds (and was), it makes it hard to imagine that …
After being inspired by the Grateful Dead’s tour YHC thought it would be nice to take the Emily’s blocks out for a spin around the hood. In the end I’m not sure it was such a great idea. COP SSH 25 IC LBC 20 OYO Block Tour Mosey over to the park Grab a block …
5 Pax chose to get better #Legion style and cash in their bonus 15 minutes of torture. May have been the first day in July where it took over 25 seconds to start sweating. Conditions: 76 Degrees with 64% humidity The Thang: Mosey to baseball center field for disclaimer and warm-up: -SSH X 30 4CT …
Legion: First 45 Minutes Free w/ 15 Minutes Bonus Beatdown Time!Read More »
.5 mile run to Citadel Park Abs: LBC, Situps, Squats, Freddie Mercury, Rocky Situps: sets: 30-25-20 5 pullups after each set .25 mile run Upper Body Mercans, Dips, Wide Arm Mercans: sets: 30-25-20 10 lunges after each set Converse hill Run up and down hill: Top of Hill 20 Mercans, Bottom of hill 20 LBC …
11 PAX came to Ye-Ole-Brickpile for a little Adger/Berkley Hill work. Conditions: 75 and clear TheThang: Head to upper field SSH 30 (IC) MERKINS 15 (IC) IW 25 (IC) Overhead Clap x 45 (last 5 slow) (IC) BB Situps 25 (OYO) Mosey to Adger Lung Walk 35yds Sprint to first intersection Lung Walk 35yds Mosey …
19 gloomsayers fell into the clutches of the supreme leader, who continuously consulted his timepiece, willing time to move faster, the earth’s rotation to accelerate, the dawn to break, the seconds to doubletime, anything to bring the pain fest to a close…but alas, the dimension of time was beyond the dominion of the supreme leader, and …
Depart Trenholm Plaza and scramble over to Converse Run down Converse to E. Buchanan and take a right then cross over Beltline Take the first left on Belmot and run up the hill to Trenholm making a left back to Beltline Take Beltline back to E. Buchanan turning left for another trip up Belmot to …
5 PAX rolled out of the #fartsack ready to sweat off a few extra pounds in the lovely muggy conditions, of summers in the South. Some still a little sore from the weeks workouts. YHC decided to not take it easy on the PAX. Disclaimer given, and off the PAX ran to the baseball field. …
8 PAX crawled into the humid gloom eager to take on a new route Monday. YHC pivoted and chose to assemble the PAX at Starbucks/Woodhill Mall for a little different climb as most PAX continue their preperation for the BRR. Conditions: 150% humidity The Thang: From Starbucks, L Garners Ferry, L Woodhill Circle, L Garners …
Opening apology…a late backblast is better than no backblast…right? The Thang: In order to accommodate BRR training, the Stumble pax have decided to up the mileage on Fridays, but in order to accommodate those runners not taking the #RedPill in September the Stumble pax have devised the following workout schedule. Those that want extra mileage …
17 PAX w/ 1 FNG set out in the humidity this morning for a nice morning run up and down Macon and its cul-de-sac. The pax noticed that this was not your normal boot camp. 2.5miles of running and pain the whole time Welcome / Disclaimer / Instruction The Thang Mosey to front of School …
10 PAX w/ 1 FNG set out in the humidity this morning for “non-traditional” workout. Right off the bat, YHC announced that there would be NO cadence and NO announced rep counts this morning. “Your effort level will determine your rep count. Some will settle for less and some will strive for more. Which will …
10 faithful posted to the #gloom at #Hammer for a guest Q by YHC. The group at Trenholm Park is known for their difficult workouts, strong work ethic, and yeoman’s atmosphere. To adequately deliver the #DRP YHC choose to modify a recent workout from #Thunder. Mission accomplished. Conditions: 78 degrees and extremely humid The Thang: …
I have to admit, Q’ing at #Legion is a daunting challenge. Pushing guys for an hour when 45 minutes is your norm is a whole different kind of deal… it’s like leading #Battle by yourself and knowing the men around you will give it everything. No disappointment this morning. All eight who posted got their …
Sometimes things just look a little easier on paper. We have heard that said before and it certainly applied to today. YHC had what he thought would be a tough, but fair workout planned. Turns out the tough part edged over the fair part and a few adjustments need to be made on the fly. …
YHC thought it was a good day to get a Baseline Reading on all the Pax. so we put together a PT test to get a read on our Fitness level. Thought is that we will evaluate atleast once a quarter to see our improvement. Conditions – 70 and Sticky The Thang: Warmup SSH – …
Fifteen men una$$ed themselves from the sack this morning and confronted Monday’s worst nightmare, The Bull & Bullseye. Conditions: 80 degrees and 2,000% humidity By now you know how The Thang works, so I’ll skip right to… The Results: Most Laps: Catheter / 6.5 Most Weight: Robber / 48lbs Matador: Robber / 138 Bullseye: Garnish / …
7 loyal and faithful pax posted to the muggy gloom at SPC for another installment of Monday #Ramble. Would today’s workout hold a flat and fast speed interval sort of plan or would we take it to the hills? With the #BRR now less than two months away YHC opted for hills. We’ve all heard …
Warm up jog Do each exercise below and adda level to it each round until you get to the 50 side startle hops then you decend the order until you are finished Burpees 2 Big Boy Crunch 5 Merckins 10 Squats 15 Mountain Climber 20 Freedom Twist 25 Freddie Mercury 30 LBC’s 35 …
5 PAX dedicated to making themselves better than yesterday showed up for Chisel this morning in the 95% humidity. The straight across route from last week was liked so much that YHC decided to make this one more of our staple option (for now at least). Welcome / Disclaimer / Instruction The Thang Run designated …
9 at F3Columbia’s newest AO, Sawmill, were introduced to the much loved 300 workout but a newer, more mobile version of the well loved beatdown. With an hour worth of pain to inflict, YHC, packaged the usual sets within a roundabout tour of the Blythewood area. Add sprinkles and you’ve got a solid showing from …
YHC and his daughter embarked on Nicaragua to bring the Gospel to the people of Ometepe Island. Ometepe Island is the largest island on a fresh body of water in the world. It is comprised of two volcanoes Merida and Concepcion. Merida is the smaller of the two and has been dormant for thousands of …
Weather – 73 degrees, 81% humidity, seemed fine early, oppressive later A long day so far for this guy. Battle 7AM. Two of my son’s best friends’ joint birthday party at 10AM outside. My daughter’s 6th birthday party at the pool at 3PM. I’m spent. Anyway, a great core Battle crowd of 9 came this …
Battle – Always Taking the Red Pill Without HesitationRead More »
We brought out the cowbell for the few dedicated souls in the 80 degree gloom. The THANG: Warm up jog. Sidestraddle hop (25). Calf Raises (25). Squats (25). Arm Circles (forward 25; backward 25). Russian Twists (25). Jog to pick up blocks and then back to the large field. Five stations were set up in …
Conditions: 79 and humid Pax assembled at SPC and cranked out a little over four miles (4.06 on Strava), with three pax (OC, Subprime and Gump) performing a 3.5 mile pre-run for extra mileage. Nice work, men. COT: Good to have Polo back after a brief hiatus from having his son, Lawson. Aye! BOM: Prayer …
Conditions 78 with a touch of humidity The Thang: Pax assembled in front of Dreher Mosey to brick pile cage and grab a block Circle up in plank and get the low down on the morning’s festivities, which will be a Devine Street Block Party stopping at various parking lots, alleys and lawns for a …
6 pax began the morning with a tour of the Iron Yard, incorporating some cardio base with the usual muscle stretch and toning in which kettlebelling excels. Conditions: Clear sky, warm, muggy, good air The Thang: Warm up: Side Straddle Hops x 20 in cadence, Imperial Walkers x 20 in cadence, Halos (10 clockwise, 10 counter clockwise) OYO, …
Strong morning at #amble, with 11 pax rolling into DHS for a Friday edition of #Amble and to see what Barcode had cooked up for his VQ. The Thang: Pickens St. Out and Back Depart DHS Left onto Amhearst Cross Devine St. Right onto Blossom Head down Blossom through Five Points Destination is Pickens St. …
#SwampFox has been exceedingly swampy of late. Whether it’s the blistering heat that has driven the Crayton groundskeepers to leave the sprinklers on 24/7 or the converse summer lack of attention, the football field at Crayton is a bog. Soon we may see marsh grasses rising up out of the turf. Noting the exceptionally nasty conditions, YHC …
20 pax showed this morning for a nice muggy beatdown with plenty of hand release merkins. Mosey to the back of the school to warm up. ssh x 30 IC IW x 30 IC LBC x 30 OYO Butt Kicks x 30 IC Squats x 30 IC Mosey around the school to Galway for an …
80 degree warm morning North of Columbia with some great Pax in Blythewood and two FNG’s! Two Gloves as guest Q enjoyed spreading some brotherly pain in the gloom, we’ll all be stronger for it! The Thang: Warm up lap around Rec center to tennis courts COP 40 side straddle hops- IC 15 Merkins- IC …
13 Pax met YHC in the dank gloom this morning at Hammer ready to get after it. We took off at 5:30 disappearing around a ball field just as Collar emerged from his vehicle only to find the Pax had vanished – he eventually found us though. We didn’t stop moving for 45 minutes solid …
9 pax made it to Stumble “track” day for a little speed work. Yassos would have to wait until we tried a new twist on an old favorite-the Indian run. We split the group in two and found our way to the baseball field. Two lines started a slow jog while the last runner ran …
So YHC is eating a little crow this morning as almost two weeks late the backblast from #Ramble’s June 26 workout is finally posted. This delay goes against what we preach as ‘duties of the QIC’ and for that YHC apologizes. 9 faithful posted to a Friday #Ramble for a 4.4 mile, flat, speedfest that …
Better late than never – #Ramble scales a wall during 4.4 mile speed-fest (6/26)Read More »
12 Brave,left the #fartsack at home,to come to the #gloom for a Honey Do beat down!! Weather: 73? Humid as…. COP: 60 SSH IC 50 Carolina Dry Dock IC 25 Burpees Blocks: Incline / Decline / 1 arm-Switch / Diamond / Block on back = Merkins-120 total 75 Calf Raise w/ Block 50 V-Ups w/ …
We had 5 faithful show up at Score this morning on a rank, skank, hot, muggy Thursday morning. After a fun joint warm up with Brickpile, the PAX got reminded not to forget those leg days. As the Notorious F.O.G. said, today was a day devoted to the Lower 48. Conditions: As above The Thang: …
Conditions: 75 and damp It was time to mix things up a bit at the Iron Yard and we had a special guest named Hee Haw to try to impress…. No Turkish Get-ups today….. The Thang: Disclaimer and Warm-Up: -SSH: 30 IC -Lil Arm Circles (Foward and Reverse): 30 IC -Butt Kicks: 30 IC -High …
5 PAX posted to #Legion this morning in the sticky #gloom to tackle the #MonthlyMurph and #GetBetter. They all pushed themselves extremely hard and it was quite noticeable due to the amount of perspiration seen on all the PAX. This weather aint no joke. Conditions: 76 Deg and 85% humidity COP: Mosey to starting point (Mailbox …
Nine pax posted to DHS this morning with passports in hand to head over to the city of Forest Acres, SC. The route was an Out & Back to Kathwood Baptist Church. Total distance covered of 5.25 miles, with several pax completing 3-4 miles. Great showing by all. The Thang: Depart AO Left onto Adger …
12 disciplined men avoided the fart sack and endured a Slumdog Q that did not include pain balls or home made relay batons. But what the workout lacked in creativity, it made up with pain. Weather: 73 degrees, 75% humidity The Thang: Warm up run around field including left and right shuffles across the field …
My task was to create a 6 1/2 mile route with hills. One PAX told me that this was the hardest route he’d run, which made it all worth it to hear! The route began at Shandon Prez. We took Woodrow to Blossom and turned right. We ran up Blossom all the way to Assembly, …
19 #Ironpax opened the day with #Thunder. YHC has been thinkning a lot about Teamwork, Accountability, and Attention to Detail; and wanted to work some on all three. Teamwork: individuals with individual talents working together, helping each other, toward a common goal. Ours: to #Bebetter. Conditions: Famously Humid The Thang: Warm-up jog around the track and circle up in …
ISI with Attention to Detail, Accountability, and Cinder BlocksRead More »
5 men took the hour long #redpill this morning in 91% humidity and left buckets of sweat all around the Brandon Acres neighborhood. Conditions: Only 73 degrees but 91% humidity pressed on the pax. THE THANG: Mosey to the outfield… COP: SSH x 20 Merkins x 10 LBCs x 20 Slo-Mo Merkins x 10 Slo-Mo …
Conditions: 74 and muggy Route: Leave Trenholm Plaza head down Trenholm crossing Forest to Spring Lake, Right on Spring Lake to Stop Sign, right on Shorebrook, right on Lakeshore, Lakeshore back to Forest, right on Forest back to Trenholm Plaza. Approximately 3.8 miles. COT & BOM by YHC
11 Pax with 2-FNG’s braved the gloom and got up from the comfy confines of the fartsack this morning and walked straight into a humid cardio beat down. Kotters to Stand-up who was a Sandlot regular and has taken the last 6-Months off for posting today and bringing an FNG. Conditions: 73 Muggy, Welcome/Disclaimer The …
13 PAX w/ 1 FNG showed up at Sandlot this morning for what had been promised to be a #smokefest. With the humidity back, didn’t take long for it to turn into a real sweat fest also. Welcome / Disclaimer The Thang SSH x 105 (IC) – right there in parking lot (#crowdpleaser from the …
A few weeks ago, Pondo approached me about taking up a Q slot in their rotation. A guest Q as it were. I immediately said yes and am honored to have been asked. As this is a strong, dedicated group, I only hope that delivered. Conditions: Not too bad for a July morning, 72 with some mugginess The …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
Weather: Warm and Humid…who knew? Mosie to front of school field for warm-up 30 SSH 20 IW 10 Merkins Mosie to Deveraux/Adger 25 Iron Cross 25 Decline Mosie to top of hills for 100’s 25 reps at bottom and top of each hill for total of 100 First Round- Merkins Second Round- Squats Third …
14 men showed up to a dry humid morning – where it was good to see the return of a few familiar faces plus one new one – welcome FNG Tom McGrath (Korn – that’s with a K). YHC may have been a little over confident when planning the workout last night so a few …
9 pax posted in the gloom today for SCORE and were treated to another Adrian workout – with the added bonus and guest appearance of the world-famous Snot Rocket. Fresh off a vodka fueled, 4th of July golf weekend, Rocket was tanned, toned and ready for action. YHC spent some time in the Lexicon and …
5 initial PAX took to the gloom this morning with early word that we should be joined by a FNG. No signs of him at 0530, so away we go on our typical Monday morning, something tough, challenging and different from the week before, Chisel. Instructions were set that this morning, the route would be …
12 Pax, 5 for #TheBull & 7 for #TheBullsEye, posted this morning in the gloom and #GotBetter. As song writers sometime say, a song just sorta writes itself. That sums up the title of this backblast and the quote of the day. To explain…as YHC and Robber rucked up the first staircase of the garage, Wingback …
F3 DADS / NFL PLAY 60 COMBINE EXPERIENCE Who: F3 Dads in partnership with NFL Play 60 What: NFL Mini-camp style workout (No sign-up required, just show up) When: Saturday July 11th, 1-3pm Where: Panther Stadium Practice Facility Why: Because every kid age 5 – 55 want to do this! Additional Information: Parking: Parking …
Seven gathered this morning for the Monday speed work brought to you by Sketch. On tap was double loop on a two-mile rectangle. The first mile was the warm up. The middle two miles were the test — fast as you can for two miles. Then, we regrouped for a final mile cool down. The …
While others were nursing their pre 4th of July hangovers, the Men of F3 where getting up, taking their daily dose of #redpill, and posting for a great workout. Today was the first of many to come, North East convergences. The men of #Sandlot (or I should say, a faithful 2!) posted for a workout …
30 Pax (with one FNG-Overdue) made it out to the Mission hosted convergence for a little patriotic beat down. It was a great opportunity to pay tribute to July 4th and “17 76″…. Conditions: 73 and moist. The Thang: Circle up for Disclaimer Mosey around the park to view the Pain Stations Circle up for …
It is time to raise the CSAUP bar again…. Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16 03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options. Get signed up now so we …
12 PAX entered the gloom this morning on a day that promised more than what they bargained for, as all #Dawnstrike workouts deliver. However, it would be a day of surprises, that even YHC could not have planned. Conditions: 72 degrees with a light sprinkling of rain for the first half The Thang: Mosey over …
Pondo and YHC thought it may be a good idea to join the forces of #Legion and #Woodshed for#JointOp. I’d say all of the PAX came out victors. The two of us transported bricks the day before to make sure we could offer a quality beatdown. Conditions: 75 deg. Rather pleasant. The Thang: Mosey from #Legion …
YHC always has a great time taking it back to where I started, #SwampFox. Lot of familiar faces, as well as a lot of new ones. Plenty of effort put forward by everyone this morning. The guys at #Swampfox can hang with any AO around….. The Thang- Start at Crayton, run toward AC Flora stop twice along …