F3 Columbia Backblasts
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 »