F3 Columbia Backblasts
26 Columbia faithful entered the gloom for a Saturday downPAINment on the weekend. 2 FNGs joined the fun. Conditions: 78 degrees and clear. The Thang: Warmup lap around school. COP: SSH x25 Imperial Walker x20 Freddie Mercury x20 Merkins x15 High Knees x20 Butt Kicks x20 Wide arm Merkins x10 LBC x20 Move: Jog to …
Update: We will be having an impromptu mountain bike ride at the Whitewater Center on Friday August 9 at 3:30 PM. Show up for a 2 hour ride and some adventure race instruction. No need to be signed up for the race, be an experienced rider, or even own a bike. They rent them there. …
North Carolina Adventure Race Series – special F3 4 hour raceRead More »
Tajh found out late on Wednesday that he had Thursday’s Q. The result was a workout that surely sounded good in his little tajhy head but came out ROUGH for the 27 Pax including 2 soon to be quivering, scared and deflowered FNGs. All this AND Tajh had to leave about 30 minutes in to …
Beano took the helm and delivered a solid, steady no nonsense beatdown. Conditions: 56 degrees and clear. The Thang: Lap around School COP: SSH x30 Merkins x15 Regular sit-ups x30 OYO Wide arm Merkins x15 Rocky Sit-ups x30 OYO 8-count Merkins x15 Flutter Kicks x30 CDD x15 Move to Great Wall: People’s Chair x:60 Squats …
40 men of F3 Columbia assembled at Dreher High School for a truly moving Saturday morning in honor of Clay Timbes (M. Woody). Conditions: 68 degrees, partly cloudy The Thang: The Get In The Pink 10K and 5K Chaser led warmup COP at Dreher. SSH x25 Stretches Lap around school Mosey across Millwood Ave to …
June 8th 3pm-8pm Cost: TBD During my first year with F3, I have noticed a few consistent trends – the want and willingness for CSAUP events, and a love of beer. With the Mountain Goat Challenge on June 8th, we take care of the CSAUP – although, for those taking on the Blue Ridge Relay, …
We have partnered with GORUCK to design a custom event for August 2nd, 2013 in Charlotte, NC. F3 is targeting a team of 30 brothers that will make up the next graduating class of GORUCK Tough. What is a GORUCK Challenge The GORUCK Challenge is a team event, never a race. Think of it as …
21.5 faithful arrived in the #gloom around the virtual #ShovelFlag (because Sway hit the snooze one time too many) Tuesday for a ring-run-pain-party lead by Chaser who put on his #SmokeBoots this morning. Conditions: 52 degrees and overcast [NOTE: This #Backblast was written by Chaser.] #BoldHashtags denote official F3 Lexicon. We need to up our …
21 faithful posted in the Columbia gloom on National Star Wars Day for a tandem beat down from Chaser and Sway. May the 4th be with you. Conditions: 61 degrees and overcast The Thang: Sway: Warmup lap around DHS COP: SSH x20 LBC x20 Merkins x15 Imperial Walkers x20 Freddie Mercury x20 Squats x20 Little …
29 pax assembled at Dreher High School as Beano took the lead. Forget the Circle of Pain — today he was dishing out “Lines of Torment.” Conditions: 56 degrees and clear The Thang: –Lap around Dreher HS to warm up Lines of torment 30x side straddle hops 20x(four count) Merkins 20x(four count) Squats 50x(four count) …
38 pax gathered on a warm and foggy Tuesday morning at Dreher High to strengthen their minds, bodies and souls. Conditions: 56 degrees dark and foggy The Thang: Lap around field COP SSH x 50 Flutters x 60 Burpees 10 per minute. 10 minutes LBC x 20 with heal touch Gorrilla Drill 40 yards x …
21 pax arrived at Dreher unsure of exactly what the forthcoming pain would entail. After a brief but excruciating warm up, Logo led the assembled on an Indian Run with pain stations. Conditions: 59 degrees with a light rain The Thang: Jog to upper field SSH x 25 Little arm circles x 15 Merkins x …
28 souls with 2 FNGs posted in the Columbia doom on Thursday for a Chaser-led pain relay. Conditions: 61 degrees and overcast The Thang: School lap 10 push-ups & 20 Chaser LBC each corner (3 corners) Relay 25lbs plate down and back w/ 10 squat presses at turn (each man once) Group alternates sets of …
25 faithful assembled in the DHS gloom as Roscoe took the Q and dished out the pain. After a brief warmup, it was off to the neighborhood streets for a “brisk” Indian Run with pain stations. Conditions: 55 degrees and partly cloudy The Thang: COP: SSH x50 LBC x30 Burpees x10 oyo Indian Run – …
5 Columbia pax (plus one 2.0) completed a Saturday Double Down by running the 2nd Annual Quarry Crusher Run at the Olympia Quarry. The Thang: 3.5 mile race to the bottom of an active granite quarry and then back out again. Moleskin: This was easily the coolest and hardest 5K(ish) I have ever run. The …
21 Columbia faithful posted in the Dreher High School gloom along with 20 2.0 ranging from 4 to 14. Despite the youth movement, the assembled pax received a solid workout and a fantastic morning with some great kids. Conditions: 58 degrees and partly cloudy The Thang: Warmup lap around school SSH x20 Merkins x15 LBC …
27 of Columbia’s finest rose early, not wanting to miss Mission’s first Q in quite a while. Everyone was there — except Mission. Conditions: 72 degrees and partly cloudy The Thang: COP SSH x 50 Merkin x15 Freddy Mercury x 20 Crawlspace surfer x 10 LBC x 20 Wide Merkin x 7 Diamond Merkin x …
A little Palmetto State Pain was shared by 28 strong men this morning. The Thang SSH x 50 Ten x Ten: Ten Burpees every minute for ten minutes 1-800-A$$-HOLE Run a 1/2 mile (800 meters) at a no mumble chatter pace (5k pace suggested) Plank rotation to regroup, Merkins x 15, Bicycle x 25 Run a 1/2 …
5 trolls stayed under their bridge on a beautiful low country morning. Here be the THANG as I recall: Jog to the field of dreams Backward run, side shuffle, karioka, butt kickers, high knees COP for SSH x 25 Windmill x15 Invisible jump rope x 1 min 1-legged mtn. climbers x 10 each leg 15 …
28 pax celebrated as they arrived on a cool morning at DHS. MANY expecting to have an easy day after a Chaser and Beno week (especially the NFG’s)…… Conditions: 46 degrees and Sunny The Thang: Lap around field COP All four count reps: SSH x 50 Murkins x 10 Flutters x 100 Murkins x 10 …
22 men learned today that the 1st F pales in comparison to the 2nd and 3rd. Chaser led the pax on a pain-filled Indian Run, but the most important work we did this morning was lifting up our brother Woody. Conditions: 61 degrees and clear The Thang: COP Warmup 25 Side Straddle Hops 20 x …
16 non-spring breaking faithful assembled in the Columbia gloom on Saturday for a pain-filled run through the neighborhood. Conditions: 42 degrees and clear Thang: Start at DHS and run a modified “Logo’s Loop” with pain stations including: SSH x25 Merkins x 15 LBC x20 Bear Crawl down Berkley hill Wheelbarrow up Berkley hill (1/2 each …
15 pax emerged from the gloom wearing winter clothes and it’s only 52 degrees. Tha Thang: Run to the side field for some COP SSH x 25 Merkins x 15 Squats x 20 Run to parking lot Walking lunges, sprints, shuffles, karioke, each time followed by backward run to beginning after each excersise Run back …
Perennial #WarBaby Mule and his running mate Padre took the lead of the 21 faithful gathered in the gloom this morning and led us “off campus” into uncharted territory. An Indian run with pain stations was the fare of the day, and it was a solid beat down worthy of t-claps. Conditions: 48 degrees and …
21 pax celebrated the arrival of warmer weather with a tandem Q workout from Chaser and Beano. They dealt the pain back and forth in alternating fashion that beat the faithful into humble submission. Conditions: 54 degrees and overcast The Thang: Jog to high field for COP: Merkins x15 Flutters x50 Merkins x15 Freddie x30 …
Sometimes cold is just cold, and it’s not supposed to be like this at the end of March. Nevertheless, 21 frozen pax posted in Columbia for a Tajh station rotation beatdown. Much griping about the endless winter was noted. Conditions: 32 degrees and clear The Thang: 5 Stations. Pax divide into groups of 4, draw …
Burpees, anyone? How about more Burpees? 22 of Columbia’s finest got a heavy dose of Burpees dished out in masochistic fashion by Sway. All were better for it, in the end. Conditions: 35 degrees and clear The Thang: Football Huddle: Glove check, Spartan Burpees demonstration, Word of the Day Warmup SSH x20 IW x20 Burpees …
Tajh took the Q an a rainy Saturday morning and led the 21 faithful on a pain-filled Indian run with stops at the red dots. Conditions: 43 degrees, rain The Thang: Warmup: SSH x 25 Merkins x10 Flutters x50 Red Dot Jody Run Indian Run behind flag bearer. Stop at red dots and alternate Merkins …
A brave 26 pow-wowed in the DHS gloom as Chaser led the pax on an Indian Run through the neighborhood. Pain stations were extra. Conditions: 42 degrees and clear (I thought it was supposed to be warmer in spring?) The Thang: Warmup 25 side straddle hops Split into two even lines: Beano Line, Logo line …
21 faithful reclaimed our Dreher High School AO on a soggy post-storm Tuesday morning as Roscoe took the Q and did not disappoint. Conditions: 48 degrees, overcast and damp The Thang: Heartbreaker’s Brickpile – get block and bricks: Incline Merkins x15 Curls with blocks x20 Rows with blocks x20 Arm Flutters with bricks x20 Military …
As the Shriners and marching bands and six-year-old beauty queens all dressed in sequins and green arrived in our AO, 22 faithful F3ers converged on the South Carolina State House for a little field trip. Logo took the helm and led the pax on a weaving jaunt around the grounds and straight up Main Street, …
18 proud showed up on a rainy morning to hear the motivating shouts of Major BS, who had just come from running a half marathon on Saturday. The chatter was kept to a minimum. Initial thoughts were that it was do to the fact that Mission was AWOL but reality quickly set in…..Major BS had …
26 faithful gathered in the gloom as Beano led a no-frills, slow and steady upper body beat down. Arms were noodles at the end. Conditions: 33 Degrees, clear The Thang: Lap around Dreher HS to warm up Circle of Pain 30x side straddle hops 20x(four count) Merkins 40x Flutter kicks 15x(four count) Wide arm Merkins …
3 pax, determined not to be outdone while DR on the church retreat in Montreat, NC. Woody, Seeker, and a FNG headed out a mini-BRR of their own. Conditions: 60 degrees and clear…afternoon gloom session The Thang: Warmup – hike 0.49 mile to false summit of Lookout Mt.(3,621’) with 30-40 of church family; after view …
23 pax met this morning for a Tajh-led beatdown. For whatever reason, there was lots of chatter about movies this morning. 2 additional pax ran the Columbia Half Marathon and get attendance credit! Logo loop with Red dots x 10 per dot Murkins x 50 LBC x 50 COP with red bricks Side Straddle Hop …
As dawn was breaking over DHS, 24 pax went straight to the Brickpile to choose the perfect pair (of bricks) in prep for Roscoe’s pain fest. Ladders and strings: embrace the suck. Conditions: 35 degrees and clear The Thang: Get two bricks, run from back parking lot to Adger/Devereaux corner. Pain Station: Merkins x15 Continue …
28 faithful assembled at DHS for a Tuesday morning downPAINment, expecting heavy running since Logo had the Q. The ensuing block party was not what the pax anticipated. Conditions: 41 degrees, overcast The Thang: Warm-up lap around school and head to upper field COP SSH x 25 Merkins x 12 Old school sit-ups x 25 …
The shovel flag was staked in the DHS schoolyard and 27 souls gathered in the gloom for Mission’s return Q. I’m sure the spirited pax and close-to-freezing temps reminded him of the Hawaiian island he just left. Conditions: 35 degrees, overcast, breezy The Thang: Jog to Upper Field – COP: SSH x20 LAC x20 Forward …
DHS was declared a “rain-free zone” and 27 faithful rallied around the shovel flag at 0545. Chaser — despite the late night, last minute tapping as Q — delivered an innovative and solid workout. On his birthday. Happy Birthday, sir! Conditions: 45 degrees, crystal clear The Thang: Logo’s Loop with Pain Stations: Daly: Merkins x10 …
When did the Southeast become Seattle? After dodging poor weather for months, an even flow of rain has fallen during our grunge twice in a row. The 21 mentally-questionable pax this morning didn’t care and entered the black for a Tajh-led Logo’s Loop with all apologies and teen spirit. Jeremy thought we needed lithium, but …
A flood of Biblical proportions? Maybe not, but you’d have a hard time convincing that to the 14 pax who gathered at DHS on Saturday. Chaser was prepared for his virgin Q and did not disappoint, but in the end we were soaked to the bone by a heavy rain that did not let up. …
A massive crowd of 36 assembled under a star-filled sky at Dreher High School. The shovel flag was planted, Tajh took the Q and led the pax on a brick-filled jaunt through the gloom, pausing only to give Major BS an opportunity to be a wanker. #ironsharpensiron Conditions: 37 degrees and clear The Thang: Warmup …
28 faithful posted for some early morning hill work. Jacobs Ladder on the long hill – leave no man behind. Conditions: 40 degrees, partly cloudy The Thang: Logo’s Loop with pain stations: DHS To Adger, LBC x20, plank w/ arm raises Run to bottom of Tomaka: Jacobs Ladder x7 (when done, planks, flutters, and Merkins …
21 faithful gathered in the gloom, trying to beat the eminent winter storm. Beano took the helm and led the pax on a rapid fire, no nonsense beatdown. No 10-counts pauses today, men, just a Saturday downPAINment. Conditions: 39 degrees, overcast, light rain The Thang: Lap around school to High Field COP: SSH x30 Merkins x15 Flutters …
Logo’s Qs typically involve lots of running, but today he apparently decided Cupid needed a little more upper body strength to draw back his bow. Conditions: 42 degrees and clear The Thang: Lap around school to High Field COP SSH x 25 Flutter kicks x 25 Merkins x15 Hello Dolly x 15 Diamond merkins x …
28 of Columbia’s finest assembled in the soggy bottom gloom at DHS. The shovel flag was proudly staked, marking this ground as F3 conquered territory. Heartbreaker led the pax on the morning’s downPAINment. Conditions: 55 degrees, soggy fields, light rain The Thang: SSH x30 LBC x25 Merkins x15 Dolly x25 Wide Merkins x15 Rosalita x25 …
28 met the Columbia dawn with cries of “FEBA” and grumbled curses at Sled for ever inviting Beano into the fold in the first place. A slowed down cadence, focus on form, and little rest in between prolonged the downPAINment. Conditions: 38 degrees, clear, but damp. The Thang: Lap around Dreher HS to warm up …
Tajh took the Q and led 24 faithful on a Countdown to pain. We weren’t sure what we were counting down to until… Conditions: 46 degrees, partly cloudy The Thang: Logo’s Lap – Backward with Pain Stations Merkins x20 LBC x20 Merkins x20 LBC x20 Brickpile – get block and bricks Block Curls x20 Overhead …
The shovel flag was virtually planted and 24 pax descended upon “Roscoe’s Run.” Conditions: 35 degrees and crystal clear The Thang: Roscoe’s Run-Run to the stopsign at Adger and Devereaux 15 merkins. Turn right on Devereaux and jog to Cedarwood 20 flutter kicks and 6 inches for a minute. Run to the base of the …
4 pax met around the VSF in the (literal) Moultrie Middle School gloom for an “unofficial” downPAINment in Mt. Pleasant, SC. Conditions: 42 degrees, clear, ground fog The Thang: COP: SSH x20 IW x20 LBC x20 Merkins x15 Squats x20 Freddie x20 Widearm Merkins x15 Butt Kicks x20 High knees x20 CDD x15 Field Work: …
The shovel flag was proudly planted and 23 pax descended onto the frozen tundra of Dreher High School to ponder the question “Does the cold numb the pain, or does the pain numb the cold?” Sway was prepared with two workouts and gave Padre a chance to play Obama: The Red Pill or The Blue …
23 pax survived the “storm of the century” to post in the Columbia gloom on Thursday and were greeted with brilliantly clear skies and a stiff and chilly headwind. Logo took the lead and led the group on a punishing run before Mule made his debut at QIC with a solid agenda. Conditions: 44 degrees, …
But we in it shall be remembered- We few, we happy few, we band of brothers; For he today that sheds his blood with me Shall be my brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold …
The shovelflag was planted in the gloom and 41 Pax gathered to put a downpainment on the day! 30 Degrees at start. Launch, run to field for warmup COP SSH to 26 Merkins to 21 High Dollies to 21 Squats to 21 Mountain Climbers to 16 Run off campus, pause at first intersection …
F3/Columbia 1/19/2013 The presentation of the Shield! (Super late post)Read More »
Weather: 38 degrees and overcast at kickoff I really enjoyed being QIC, thanks for the honor. My goal was to warm the pax up fully, get the pax heart rate maxed out, and then hit all the major muscle groups until failure. I don’t know if the plan worked… but this was what we did. Warm up …
29 curious faithful gathered at the shovel flag, interested to find out what “something new” Tajh had in store. He delivered as promised with a red brick death march across the campus and back again. Conditions: 49 degrees, clear, brisk breeze The Thang: Warmup jaunt around the fields COP: 8-count Body Builders x5 High Knees …
Aye! 7 pax departed the fartsack and jumped into the Greenville, SC gloom. Official launch is on 2/2 and this group is off to a great start. 3 FNGs posted today. The Thang – SSH x 25 – Imperial Walker x 25 – Squats x 20 – Knee Jumps x 15 – Merkins x 12 …
24 pax posted in the crisp Columbia gloom for a fast-paced back-to-basics strength workout. Following the beat down delivered by Dredd and OBT on Saturday, there was very little chatter. Dredd is a difficult act to follow. Conditions: 40 degrees and crystal clear The Thang: COP: SSH x32 IW x20 Merkins x10 LBC x15 High …
Tajh took the lead in the Columbia gloom this morning as 24 gathered at the shovel flag. He focused on doing each rep with good form and a slower cadence for a bigger range of motion. Conditions: 62 degrees, overcast, light rain overnight The Thang: Warmup lap around school to upper field. COP: Diamond Merkins …
"You Only Get Wet Once" or "The Imaginary Girlfriend"Read More »
AYE!!!! In an awesome foggy wet gloom, a hole was dug in new territory and 8 Men came out to get F3 Greenville started in perfect fashion. The THANG: Quick introduction to cadences: 20x Side Straddle Hops, 20x Merkins Mosey over to Main St: 20x Imperial Walkers, 20x Squats, 20x Mountain Climbers Mosey down Main …
Roscoe asked for the lead this morning in Columbia and led the 24 pax on a now familiar and crowd pleasing trek to climb Jacob’s Ladder. The pax created some excitement with the heavier-than-normal local traffic flow. Whose road is it, anyway? Conditions: 66 degrees and partly cloudy The Thang: Logo’s Loop – Modified: DHS/Daly/Devereaux/Adger/DHS …
5 motivated Airmen start the new year off right in the balmy Charleston gloom. Flight Plan: Warm-up Mosey to Hill Blvd corner SSH x 38 ‘Merican x 38 Mosey to rails next to gym Dips x 38 Calf raises x 38 Mosey to track for 4 corners: Squat x 38 LBC x 38 Backward run straightaway …
Attendance records were shattered in Columbia today with 27 faithful posting at Dreher High School. 3 FNGs added to the excitement. Sway began with an appropriate word from Hebrews and proceeded to lead the pax through a plyometric fat burn. Conditions: Clear, 60 degrees The Thang: Run to upper field, COP: George Rogers x20 Jump …
19 pax posted and the shovel flag was staked in the warming earth at Dreher High School in preparation for a Logo-led pain session. We all expected running – I mean, when you’re 9 feet tall with a 6-yard stride, running is your wheelhouse. While Logo did not disappoint with his sprint ladders, the trips …
A baker’s dozen gathered ’round the shovel flag for some midweek pain. Asking for volunteers and hearing none, Sway took the lead to seek out and explore new ground. Conditions: 44 degrees, overcast, breezy The Thang: COP: SSH x25 IW x15 LBC x15 Merkins x10 Logo’s Loop (modified): DHS/Daly/Devereaux/Adger/Millwood/DHS – 15 merkins at turns, stop …
22 veteran faithful gathered around the shovel flag and entered the frigid Columbia gloom for a bricks and blocks pain session. Dredd is coming, and we must be prepared. Conditions: Clear and cold. 33 degrees with no wind. The Thang: Warmup lap around DHS, then jog to upper field (lower field closed for fertilizing). COP: …
One of the things that makes F3 so different from every other “program” I have tried, is that excuses fall apart when you know your brothers are going to ask where you were this morning. And let’s face it, no matter what excuse you come up with not to exercise (cold, rainy, fatigued, sore, …
14 faithful posted in the balmy Columbia gloom to celebrate the arrival of 2013, reflect on where we’ve been, and chart a course for the upcoming months. It wasn’t all fun and games as Sway put the pax through a downPAINment session in preparation for college football all day. Is there a team from North …
Dec 2014 Update from TR: As thoughts inevitably turn to various detox challenges and fuel modifications for the New Year, I’d like to make a few updates to this post, as it has been referenced a few times in subsequent challenges since its creation two years ago. The updates are my own, not from the …
Six Week Challenge: Week One Survival Guide (UPDATED)Read More »
Ducks, frogs, fish, and alligators are better equipped to handle the swampy muck that was the Columbia AO this morning. Heavy overnight rains left nary a dry spot anywhere on the Dreher High School campus, and standing water on the fields forced the 11 faithful brave enough to post to find concrete and asphalt to avoid swimming. …
In 22 workouts thus far in Columbia, none of the fledgling F3-ers have spilled merlot, and that’s an interesting fact. What does it mean? The 11 pax assembled this morning in the frigid Dreher High School gloom nearly found out. The Thang: Lap around school COP: SSH x25 Mummy kicks x15 Merkins x10 Imperial Walker …
13 Faithful at Dreher High School were treated to a workout that had a completely opposite feel of recent sessions — that’s the benefit of a different QIC!! Tahj started us off with a quintet of burbees and then straight into sprints. By the time 45 minutes had passed, we were gassed, but after the …
19 pax gathered in the frigid pre-dawn gloom at Dreher High School for a strength session that resembled a construction site. Using scaffolds, blocks, and sledge hammers, Sway led those assembled on a beatdown that smoked the QIC. We’ll be feeling this one tomorrow. And maybe still on Monday. The Thang: COP: SSH x25 IW …
6, then 7, no! 8! and now 9! gathered at the shovel flag as snooze buttons were in frequent use in Columbia this morning. Mission took over and led a brisk and painful session with much less extraneous excitement than on Tuesday. The Thang: Two laps around the school. COP: High Knees x20 Little Arm …
Heartbreaker took the Q and led the 10 faithful who posted on a bit of a MackBrowner in the early morning Columbia gloom. The Thang: Warmup jog around school with hard finish COP: SSH x30 Merkins x 15 LBC x15 High knees x20 Hit the Ground x10 Diamond Merkins x10 Jog to sideline: Lunge walk …
17 pax entered the DHS gloom as Sway led the faithful on a super-hero inspired workout (a work still in progress). The Thang: Warmup lap around school COP: SSH x30 Merkins x10 LBC x15 LAC x15 each way High Knees x20 Butt Kicks x20 George Rogers x42 Imperial Walkers x25 Silver Surfer Jump Lunges x15 …
Six Faithful gathered in the soggy swampland of the Dreher High School Proving Grounds and braved the wind and cold as Roscoe put us through the paces of a solid mid-week workout. Apparently, he’d dialed up a killer, but with the small turnout he decided to save that one for Saturday. The pax are waiting with …
Hate is a corrosive thing. It seeps into your subconscious and contaminates all that is good. You can either let the hate consume you, or you can embrace the thing you hate until it’s no longer an issue. The 11 pax who posted in Columbia this morning helped QIC Sway and his swirling snakes start down his …
16 faithful gathered at the shovel flag in the early morning Dreher High School gloom to mourn the first Saturday without college football. Despite what our brothers north of the Carolina border might believe, hoops cannot fill the void. We took out our frustrations on the Dreher proving grounds. The Thang: Warmup lap around school …
8 strong posted this warm morning at The Fort. With insipiration of the holidays, The Nutcracker was implemented along with a Sweet Baby Jesus. Beacon arrived and was our FIFO with a parade that was promised to his wife. Triple claps to our FNG now named Trucker. Santini Lead: 20 Side straddle hops 20 Imperial …
The shovel flag was struck into rocky ground as 6 pax convened at DHS on a breezy Thursday morning to shake off the effects of Tuesday’s block-o-rama. Hoping for a lighter workout, they were disappointed to learn a new word: Tabata. The Thang: Warmup Jog lap around school Cop: SSH x27 Little Arm Circles forward …
13 curious pax entered the DHS gloom to find out why exactly Sway wanted each to bring $2.00. Here’s a hint: it wasn’t to pay the paperboy. By the end, there were few laughs and little chatter as a fat-burning cardio downpainment was made in Columbia. No one was cheated, including the QIC who nearly …
The Columbia gloom was a little more populated this morning when the shovel flag was staked. In addition to the 19 pax who posted (including 2 FNGs) a bevy of high schoolers and their parents arrived early to take the SAT. Before the doors opened, our pax drew a large audience, particularly during the Hollywood …
Three faithful pax endured the sub-freezing Columbia morning at DHS for an “unofficial” strength and resistance workout under the stars, and a new name was given to an old exercise. The Thang (all in cadence except timed events): Modified Insanity Warmup Sequence: Jog in place x :60 SSH x30 Wide Knee Lifts x20 123 George …
A core group of 7 pax convened at DHS in the early morning Columbia mist to shake off the holiday and the after effects of a big-time college football weekend. QIC Tahj for some reason was not in a giving mood and decided to take it out on the majority-Gamecock group. Perhaps that had something …
A Pax of eight arose to greet the crisp and glorious Columbia dawn for a cardio burn off of the turkey and dressing. No gloom today, men, when the shovel flag was planted at Dreher High School. Not a cloud in the sky as the sun came up to brighten the field of pain, and …
The shovel flag was planted at 5:45 and 10 pax began the fat-melt in the crisp Columbia morning at Dreher High School. QIC Roscoe showed no mercy with quick cadence and no rest for the weary. The Thang: Warmup jog around the school COP: SSH x 30, LBC x 20, Merkins x 20, Rosalita …
Tha Thang (Crotch Rocket Lead) Warm up run to the back fields and COP around the new Shovel flag. Side Straddle Hops, Merkins, Imperial Walker, Little Baby Crunch, etc Run to field by parking lot. Elevens (Wide Arm Pushups/Heels to the Sky) Jog to the Cement Squares Step ups Dips Squats Jog to Baselines Sprints …
"Are we going to do that Balls to the Wall thing?"Read More »
Aye, the Gloom parted and 22 pax gathered at Dreher High School for the momentum-gathering, downhill-rolling snowball that is Capitol City. The Thang: OBT Leading … Jog to back field for warmup COP: SSH to 20, Merkins to 10, LBCs to 15, Squats to 15. Jog to front field for a series of Cross-Fields: …
15 Capital City PAX braved the outer bands of Hurricane Sandy to make the second pre-tailgate downPAINment on the beautiful campus of Dreher High School. The Thang: Fast jog to recon the field of battle COP SSH 25x Mountain Climber 20x Squat 2ox Imperial walker 20x LBC 15x Merkins 12x jog to Student Smoking Area …
Shovel Flag Planted, 18 men in the gloom ready for the pain.. 5 FNGs unaware yet eager to share the pain. The Thang: Warm Up- Jog to soccer field circle up for a little Cadence: Imperial Walker x 25 Mirkins x 25 LBCs x 25 Burpees x 15 Prison Squats x 25 Mountain Climbers x 25 Jog to …
Tha Thang: Warm up jog to kick off first F3 workout in CAE COP (Side Straddle Hops, Merkins, Little Baby Crunch, Imperial Walker) Run to baseline of practice field 50% run, Backward Run, 75% run, Karaoke, High Knee Run to tennis courts Ski Line drills 30 second x3 Baseline to Net drills x5, x3 Suicides …
F3/Capitol City 10/20/2012 The First Day of the Rest of Your Life!Read More »