F3 Columbia Backblasts
A monthly tradition! First Thursday of the month means PAX from Woodshed and Legion alike converge on the parking lot outside Starbucks/Target on Garners Ferry for a 30 min bootcamp followed by fellowship over coffee. The Thang: WarmUp: Disclaimer. 21s (SSH where PAX counted in cadence until 5 and in your head until 21. Stay …
Conditions: the weather was sultry Intro, Disclaimer, brief pre-blast The Thang: Warmup: 20 Sidesaddle Hops in cadence; 20 Imperial Walkers in cadence; Arm Circles in cadence (10 forward, 10 back, 10 OH claps & 10 Raise the Roofs); 20 windmills in cadence; 20 Squats OYO. Lined up for an Indian Run and rolled out into …
Q by #twitterless and #f3loginless Snapchat. Conditions: 67 degrees, damp, but no rain until driving home 🙂 Tha Thang: Good Morning and welcome to F3 This is a free, volunteer, peer led workout. I am not a professional. I have no knowledge of any injuries or fitness conditions you may have. It is your responsibility …
11 PAX at #thecastle endured a Tour of Tombee in quite pleasant weather. The warm up: 15 LBACF 15 LBACB Mosey around the parking lot 15 SSH 15 Imperial Walkers 15 TTT Calf stretch 15 plank jacks 15 bbsu oyo The Ditty: Grabbed blocks and headed to the top of liberal hill. We lunged walk to …
For Good Friday, we will have a Ruck/Walk (rucks encouraged but not required) to help us identify with Christ and His Journey from the Last Supper to Calvary and consider the love and grace He showed through the price He paid for us all. We will start at 5:30 AM in the parking lot of Dreher High School. (Coupons …
12 PAX did the harderer thing by starting their month and week off right at F3 Columbia’s most unique AO. #YouCantCheatTheBull #WorkWasDone Conditions – 45 and clear Disclaimer The Thang Since it was the April Fools Day, everything revolved around 4/1. The path remained on a straight line, ie “1”, the suicides included “4” cycles and …
Conditions: Perfect. 46ish and clear. YHC decided a flat four-ish miler and then coffee, was a recipe for success. The route was a loop around the ol’ ‘hood. It went like this: From Starbucks, out to Garners Ferry toward the VA. Run in front of the VA towards the interstate (segment: VA Scurry W -> …
Despite the ongoing attendance challenge between Thunder and Hammer, there is much respect by YHC for both groups. YHC always enjoys visiting Thunder for the mumble chatter and the opportunity to get better with men all across F3 Columbia. Today was no different. Conditions: 46, and a light breeze. Near perfect conditions The Thang: Take …
Conditions: Not good – 38 degrees, pouring rain, and windy. YCH had a fun plan involving sprints and stations all the way to Martha’s where we would then do some hill work, but the conditions just weren’t with us and when it became clear that the icy cold rain wasn’t going to give us a …
Started couple minutes late, everyone had to pet the new rudder-mobile. Weather was super (40s and precipitation). Disclaimer, mosey to block pile, 1x CMU per, circle, warm-up. With coupon, 1x set each: Curls, squats, ‘kettle-bell’ swings, overhead press, triceps extensions. BLIMPS across parking lot. Mosey to ball fields playground. Blackjack, or 21s, pull-ups (or any …