F3 Columbia Backblasts
3 pax got their 243rd year of Independence off to a good start with a 1776 themed workout. Conditions: 76 (or so) with at least 76% humidity Warm Up: SSH IC x 25 Imperial Walkers IC x 20 Merkins OYO x 25 Squats IC x 20 Mosey toward Citadel Park Just outside the Park: 17 …
Conditions: 77 YHC was honored to prep the PAX for our nation’s birthday and wore his best Red, White, and Blue attire. The workout incorporated the prestigious date, 7/4 1776, although YHC struggled to really make those numbers work well with anything. The result was a fast turnaround on the exercises, but this got everyone’s …
With the dawnstrike flag in tow and an bit of morning humidity, YHC showed up and put 6 PAX through a simple workout. 50 reps of each (not necessarily in this order): SSH Imperial Walkers ‘Merkins Overhead Press LBC Carolina Dry Docks Lunges Bench Press Squats Tricep Curls Iron Cross Box Cutter Curls 2 minutes …
Intro: 18 men made the best decision and got out of the fartsack for a beatdown of epic proportions. Our new Nant’an was making his way out to the woods of Blythewood to see the great things the men of Sawmill have been doing. YHC wasn’t supposed to be on the Q but a last …
5 PAX, not on vacation, arrived at #TheCastle to get better, listen to some tunes and jump rope. Based on a previous Backblast, it looks like YHC Q’d a workout like this two months ago. An oldie, but a goodie, I suppose. Conditions – 75 and Swampy Opened with the Disclaimer The Thang (all 3 …
18 PAX posted for the final two workouts for the #CRAZYTRAIN. Only 6 PAX remained and #BATTLE was meant to push these men just a little farther. YHC and Splinter were on Q and had a plan that would test each and everyone. Warning, don’t try this at home kids. Here’s the thing! Conditions: 74 …
5 PAX posted to BRICKPILE for an arm infused beat down. After last week’s #CRAZYTRAIN, YHC was still sore and not ready to do any leg work. Here’s the THANG! Conditions: 78 degree and very humid! Mosey and circle up on the practice field. SSH IC 20 Merkins IC 10 Mosey to the Brickpile and …
With oppressive heat and the need to #GetBetter both looming over the #Gloom this morning, YHC emerged from the #Fartsack looking for a way close the week with a glass of #DRP. Nothing like a few miles on a seldom used route to get your mind right and give you the opportunity to put in …
PAX, Only a few weeks until the new #CSAUP simply called “Wildcat” is here. Click link or copy link below to sign up to participate or help Q the painstation: https://docs.google.com/spreadsheets/d/108uKKS2wRlRvh3oWKRqqiRhjgHLVJl2OBxMTBhMCeIc/edit?usp=sharing We in F3 love a good #CSAUP event and YHC saw that the men of F3 Rock Region have developed a great event called …
Preblast: Inaugural “Wildcat” – Lexington (SC) Region #CSAUPRead More »
Conditions – 72 & nice with juicy ground Disclaimer The Thang: Jog to the cage, every PAX issued a block COP, each PAX about 10-yards apart, Q on the circle, not the middle SSH x 20 (IC) Each PAX bear crawls to the right and stops at next block then perfoms 20 curls for the gurls …
9 PAX missed the Crazy Train, so a trip to Scramble would have to do. YHC offered multiple mileage options for whatever type of workout the PAX were looking for. Conditions, 70 degrees, slight breeze! The Thang: Leave AO and head up Lakeshore Dr. Take a left onto Eastshore. For 4 miles, take a left …
6 pax descended upon the Yard the day after YHC pulled a hammy racing SideSaddle for the glory of Staccato’s balls. Needless to say, YHC didn’t plan for running at this workout. Conditions: Not bad for mid June. The Thang: Warm up- walked around the circus alternating with arm circles F/B and Raise the Roofs. …
YHC was asked to Q today’s workout. It’s always an honor to serve the men that have been or are currently in Oliver Gospel Mission’s Recovery Program. Numbers were light (nobody actively in the Program joined us…and we certainly missed them), but we put in some work and remembered those that weren’t with us. We’ve …
Eleven PAX joined YHC for a simple morning stroll. The thang: a.) warm up b.) run to Point Comfort with mini-pain stations of merkins on the way (X45) c.) run up and down Point Comfort, start with 10 BBSU/ 1 merkin and work toward 1 BBSU/ 10 merkin d.) run to AO with mini-pain stations …
11 PAX made the hard decision this morning to leave the comfort of the cool temps of the Fartsack, and enter the sub-tropical conditions that are Columbia, South Carolina in June. Posting on mornings like this morning are tough, the definition of the #DRP, because, unlike in winter, where #DoingTheHardThing may warm you up and …
Conditions- Tropical The Thang- CS-SSH X 25 CS-Mosey then 7 Merkins, 7 squats, 7 BBSU down to one D-To playground- SSH, 10 pull-up burpees, 20 box jumps, air chair CS- Jacobs ladder on hill. Merkins 10-1 D- Loop Run. 5 Burpees at each corner. LBC at finish CS- Captain Planets- groups of threes plank alternating …
YHC volunteered to pick up Boris’ Q. Due to a lack of planning, we stuck to the basics today at Thunder. While some of the Pax may have opted for some Pilates with Jillian (talking to you Snot Rocket), those who did post got their money’s worth. Weather: 75 and muggy The Thang: Lap around …
11 Pax showed at The Castle for a #BLOMP ladder which seemed to take its toll on everyone except The Prince of mumble chatter #Lambchop. The conditions: Swamp like, Disclaimer The Warmup: 20 OHC 20 LBAC forward 20 LBAC backward 20 TTT 20 SSH 20 Iron Crosses 20 Chaser LBC’s The Ditty: A burpee, …
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Hammer. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. Needless to say, the Pax have a lot of work to do to get …
It’s always to be good to be back at the Shed (Woodshed that is), one of the great AOs of Columbia that has built and continues to build Leaders! YHC was glad to see some faces that I didn’t recognize (Belle and Side Saddle) and glad to see one that I hadn’t seen for a …
It was great being back at Swampfox and YHC wanted to make sure to use some of the unique features of this AO that Hammer (YHC’s home AO) doesn’t have. 12 men posted this morning and YHC threw everything at them. The Conditions – mid 70s and humid The Thang Warm-up – 10 Burpees Mosey …
Hi y’ all, It has been a blessing journey getting to know the men’s from Scramble and Armory @F3Columbia and the impact you all have had on my life since I joined the group. It has been a burden and prayer in many months to share with you what God has put in my heart …
FAQS- Who- 2.0s are welcome but please ensure you know what they’re getting into. What- F3 Kayaking trip down the Saluda River When- July 28, 2018. Time- 7:00-16:00ish (just get an all day hall pass) Where- Meet at Hope Ferry Landing off of Corley Mill Rd (formerly Metts Landing, also knows as Corley Mill landing) …
We have a strange habit of naming culverts, creeks and general watersheds after the plants they resemble on a map. Around Forest Acres, we name things “Branch” because, well, they feed into Gills Creek so what’s less significant than a branch? Regardless, these often ignored waterways mark the low point in our local topography. While …
45 PAX Converged at The Brickpile on Saturday morning to take part in F3 Columbia’s peaceful transition of power. Conditions: 70ish and very damp (probably due to the Dreher High School irrigation sprinklers). Disclaimer The Thang: McLovin Short mosey to lower field SSH x 20 (IC) Imperial Walker x 15 (IC) Squat x 15 (IC) …
One week and change until we are wheels up on year 2 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Those few, those happy few that complete all events …
Stumble is humbled (see what I did there) to host a portion of the F3 Columbia Crazy Train for a 10K. If you don’t know about the Crazy Train – read this first: https://www.f3midlands.com/columbia-sc/preblast-the-crazy-train-cometh Date: Wednesday 6/27 Time: 05:30 AM (Following the Armory at Stumble AO for just this week) Location: Woodland Park (parking lot …
Conditions: Swampy with a slight breeze. The Thang: Meet at the new Forest Dr. Eggs Up Grill. Right on Forest, left on Clemson, Right on Converse, Right on E. Buchanan, Right on Beltline, Right on Falcon Rd, Right on Forest. 3.2 miles COT/BOM: Prayer by YHC Announcements: F3 Columbia Leadership Change Convergence is tomorrow at …
5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle moat Conditions – 72 and clear Disclaimer – followed by block and brick selection and off to the castle Moat. COP – SSH 25 x 4 ct, LBACF -25 x 4 ct, LBACR – 25 x 4 ct. Block – Overhead Press – …
There’s a first time for everything. This morning was YHC’s first chance to deliver a proper beat down upon the PAX of Hammer. Payback time had arrived for YHC and YHC was ready and willing to distribute said payback upon the group of 11. Everything was going as planned and YHC was distributing a creative …
10 PAX met in the gloom to #getbetter, and honor Betamax. All excercises, historically, had been Beta-disapproved. We started with a quick touch your toes stretch, SSH X 20 in cadence, and then mosied down the street to the first intersection. Circled up: 10 four count merkins in cadence, 10 four count Russian Twists in …
30 Pax gathered at Hammer to celebrate the AO’s 4th Anniversary. With such a big group, YHC wanted to keep the PAX moving and give the visitors a nice tour of the area. Conditions: 74 degrees and humid The Thang: Warmup- SSH x 20 IC Merkins x 10 IC BBS x 10 OYO Squats x …
It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership. Being the 1st F Q has been the best leadership experience YHC has ever had. The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward. YHC isn’t going anywhere …
so we’re at the time of year where it is more than a little humid. Some might even say tropical. This does not keep the men of The Castle down or out. DISCLAIMER COP SSH x20 (IC) Through the Tunnel x10 (IC) IW x20 (IC) BBSU x20 (OYO) Flutters x20 (IC) LBAC x20 (IC) LBACr x20 (IC) The Thang Now …
7 Pax, including 3 Dads and 4 2.0’s posted for the very fist F3 Dad’s work out of the 2018 Summer. Though numbers were light, we had a blast and the 2.0’s got some good exercise and learned more about what F3 is all about. Conditions: A beautiful early summer morning. Moist and warm. …
It was a Saturday like no other Saturday. A send off party for our beloved and lovable #Betamax. A #HIM in the truest and highest sense of the word. Willing to give a part of himself so that another has a chance at life. I’m not sure what could be more noble or selfless. We …
11 pax, including 1 FNG came to #theCastle this morning to get better. On twitter, our wonderful AO-Q voted to not do one of my favorites, running with bricks. YHC was happy to oblige, and no bricks were used during this workout. Disclaimer COP: SSH x 20 IC Through The Tunnel x 20 IC Imperial …
16 PAX, including an FNG, rolled out the sack for AMBLE and 3 Ruckers to find out what YHC had planned. Since Technology is a fad, YHC didn’t post a pre-route so nobody had any clue what they were getting into. Thank goodness YHC checked the Twitter prior to posting to see that Woody called …
12PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Those PAX who joined YHC this morning conquered the #Fartsack, defied the temptation of stasis, and did, for better or worse, something many of men chose not to do: They decided to #PushTheRock. Conditions – 70 degrees and humid (Perfect Burpee …
8 PAX posted for a summer school edition of the Woodshed, instructed by Belding & YHC. Conditions were good and PAX were ready to learn, here’s how it went down. YHC starts off class with some bell work…disclaimer given, circle up for a brief COP. 5 burpees OYO, 20 Imperial Walkers IC, 5 burpees OYO, …
5 Pax posted in preparation for the summer. YHC hopes everyone enjoyed it as much as I did. Conditions: PERFECT. It was maybe 65 with zero humidity. #famouslynotsohot The Thang: Warm Up: SSH x25 IC Imperial Walkers x25 IC Mountain Climbers x25 IC Arm Circles fwd x15 IC Arm Circles bwd x15 IC Overhead claps …
Those who have posted for YHC’s Q’s in the past know to expect anything. Caber tossing, kettlebells, Tabata – nothing’s off the table and today was no exception. CRAZY EIGHTS! Conditions – 65 degrees, with low humidity (time to heat things up) Disclaimer Warmup – Side Straddle Hop IC x 20 Little Baby Arm Circle …
YHC and Woodshed AOQ Chewy put our brains together and decided to add a coffee/2nd F feature to our monthly convergence. To do that we needed to slice off the last 15 minutes of the workout. So easy peasy do the normal workout just shorter right? Nope. #ThrowbackTuesday to a former AO “the Blitz” lovingly …
Legion/Woodshed Converge-eteria: Puttin’ on the BlitzRead More »
What a great morning to be out in the gloom and a great way to start the week. Temperature was actually pleasant. Good to have OBC back from his vacation trip. Condition: 68 degrees The Thang: Mosey to the parking lot beside the bricks and circle up. COP: SSH x25 IC Keep arms up for …
YHC is doing his best to get back on the horse this summer and there’s no better way to do that than to Q! Conditions: Delightfully, hot and humid with a slight breeze. Disclaimer and Ball of Man The THANG: Mosey around Blatt Field SSH x 10 (IC) TTT x 10 (IC) Windmill x 10 …
10 #Battletested #Faithful posted to the Saturday #gloom to find an early arriving YHC and Collar ready for the June 2nd installment. It was a homecoming of sorts for YHC and just another Saturday for Collar and the rest of the crew. A field trip was in order on this festive occasion and what better …
Put on your mall-walking shoes – #Battle takes a field trip….Read More »
OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP” WARMUP WINDMILL …
About two months ago, after about the 2nd or 3rd Ramble runvergence that I can recall, some chatter started on the Scramble Twitter DM about a Scramble convergence. I think it was Detour’s idea. And Detour wasn’t even here on Friday to see it come to life. YHC took the idea and ran with it, …
The last Tues/Thurs of the month means it’s a Dealer’s Choice session at Hammer. 12 PAX posted, some with intentions of inflicting pain beyond realistic levels of execution. Hammer PAX are highly motivated and enjoy “one-upping” each other with called exercises, but sometimes things can get ridiculous requiring YHC to use the power of the …
Conditions: 73, cloudy and HUMID; just another beautiful Columbia spring morning. The Thang: Bowing to the extreme pax pressure from prior Q’s, YHC wanted to lead a SCORE workout with #AlmostNOrunning but still high intensity and good, continuous heart-rate elevation. Dr. Tabata had the prescription: Only 8 exercises with minmal running (.6 miles total). Each …
A call went out around lunchtime yesterday for a guest Q at the #Woodshed. YHC having only been to the Shed once before, and never having had an opportunity to Q there was happy to step in and spend some time with the Woodshed pax this morning. With limited time to prepare a plan, the …
We had a ready – willing and able group of 12 PAX Post to the Castle this AM for a Kamikaze Q of #fullbodyimpact. Shout out to FNG Deep Purple, glad to have you join us Weather – a very muggy 75 F3 legal Thing COP – motivation selection = CB “Cinder Block” followed by …
Fresh off the SC Law Enforcement Torch Run, the Speed For Need Chariots were back in action on a beautiful Saturday morning helping 3 woman battling cancer “Complete Their Race”. Many Pax from all three of our Midlands region showed up to be 3rd. Our Track Commanders were all very excited about the prospect of …
11 PAX emerged from the #Fartsack on this last Tuesday in May looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the one hour #TheBull on Memorial Day, came ready to lead the Pax of one of the finest AOs …
Finally YHC gets to Q at Hammer. It’s probably been four months, but that just left more time to think up dastardly ways to inflict pain on the PAX. Billy Bob grabbed YHC before the workout and said we had an FNG, not sure if that meant to water down the workout or make it …
As summer approaches and all those school activities finally wind down (do we really need graduation ceremonies for preschool AND elementary AND middle school?), your 2.0s are going to go from 100 to 0mph faster than you can say “Get off the Xbox and go outside!” You’re going to be looking for anything to get …
It was a humid day. Like running through a ocean suspended in the air. And as it happens sometimes, something I learned from Zuckerberg, I had no clue what was in store up until about 5 min to kick off. But of course, burpees are a must, right? Everyone absolutely loves burpees! I did not …
YHC and Ronda were called to co-Q Battle this morning by Cesspool for the 1st workout on the new Q schedule. 12 weekend warriors ended up taking the DRP with us and posting at Battle today. YHC had the Q at Hammer on Thursday as well. A heavy Hammer presence was expected at Battle so there …
4 pax gathered on this HUMID Saturday morning to #getbetter. Kotters to Hooker and Rated R. Not often you get to do a Rated R workout with Hooker PreNup started the pax and the group finished with a bunch of good work including a modified Murph to kick off the Memorial Day weekend. #Workwasdone, the …
Conditions: 70something with 90% humidity Felt like running through dryer vents this morning. The thang: Head up Forest. Left on Clemson all the way to the end. Right on Trenholm until you reach Beltline, then turn around and head back to COT. Announcements: 5/28 – No Scramble, post at the Bull at 7 am I …
9 PAX answered Billy Bob’s Twitter challenge and came out this morning to find out if the “skinny soccer player, ” aka YHC, could level a quality beat down on the crew. Lots of running and also block work at Hammer lately so YHC wanted to change things up with some more stationary activities using …
“Ain’t no party like an #Amble party cause and #Amble party don’t stop” 16 PAX posted to celebrate F3 Columbia’s original running AO‘s 5-year Anniversary. The plan was for each PAX to run either a 5k or 5m in honor of 5-years. Of those in attendance it’s important to mention we had two Original Gangsters, …
14 PAX posted to see if YHC actually had a plan for destroying our mind body and spirit this morning. Full disclosure, sort of. The problem begins when you have such a strong group like the PAX from #HAMMER, it takes a lot of work. This workout covered over 2 miles and lots of pain …
10 pax took a ride some rides on the B.L.I.M.P.S. around campus this morning. Conditions: 72 with 100% humidy Thang: Lap around parking lot Circle up for 10 SSH IC for start of BLIMPS workout B 5 Burpees OYO, followed by 10 SSH IC L 10 Lunges each leg OYO, followed by 10 SSH IC …
9 brave PAX arrived at The Castle at 5:30 a.m. on what seemed like a balmy 68 degree a.m. but ended up very sticky by 6:15. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 …
Two Runs, two chances to serve! The first run was a simple but powerful one mile mosey down Main Street in downtown Columbia, SC with the best escorts a runner could ask for, all kinds of SC Law Enforcement vehicles! Cars, Trucks, & Bikes…OH MY! Our Track Commander, Ms. Ashley was our leader. Ashley is …
SC Law Enforcement Special Olympics Torch Run (a Speed For Need Event)Read More »
Conditions: Warm and muggy Tha Thang: 8 faithful posted on a blanketish day for an atypical Q. Usually I like fast-paced, moving quickly from one highly-varied exercise to another, using all body parts. But, sometimes it is good to focus a little more, and relentless repetition (with variations) can be a good thing, especially for …
YHC rolled out of the Fart Sack for a B-day Q the day after turning 40. YHC’s birthday happened to also fall on Mother’s Day, so it took a big back seat. Most of the pax were clearly worn out from all the Mother’s Day celebrations because only Teddy posted with YHC. Conditions: much warmer …
9 faithful gathered in the gloom for a warm and humid workout around Heathwood. Conditions: 70 degrees and thick The Thang: Mosey to SWAC on Daly St for COP SSH x 20 IC LBAC’s x 10 IC – forward, backwards, into overhead clap and finally raise the roof Squats x 20 IC Decline Merkins x …
Rain in the forecast held off for 11 PAX to get in the workout. The Thang: Warmup – SSH x50 in cadence. Mosey over to corner of Olde Knight and Queens Way. Used straight away to complete 2 sets of up and backs: Karaoke down … 5 worst Merkins ever, 20 flutters … Karaoke back …
7 pax braved the Monday gloom for hills day; CrabDaddy visited at the pre-run briefing during his early morning daily run Weather: 68F, partly cloudy, humid Route: from AO: Olde Knight -> right on Galway -> right on Macon -> cross Old Woolands -> left on Arrow Field -> right on Marthas Glen -> Hill …
Inextricably running down and up Martha’s Glen HillRead More »
9 #faithful posted to the #gloom on a muggy Monday, our first such morning with temps hovering in the 70’s. We had a couple of non-regulars this morning thanks to Garnish and Speedo making appearances. On this humid morning our guests did everything they could to leave a mark on our hallowed AO. Half-Mile/800m speed …
8 Pax put in work at Battle for a Hee Haw / Adrian beatdown that included fun with bricks, sleds, a McDeuce and some friendly competition. The workout was without a representative from the Reynolds family – who was busy putting in work at the Mud Run. Sadly, the workout was also without Snot Rocket …
8 pax gathered for a muggy 71 degree 60 minute SCOREPile workout. We got in some running (2.7 miles) and lots of exercises at the 15 pain stations throughout the Heathwood tour of neighborhood pax. Joined at 1 location by Pinky (Rivet’s pre-teen daughter). She complained a lot less than the the adult males! We …
11 Pax posted at The Castle for TOY’s upper body beat down. Weather – a perfect 74 degrees, clear, calm and damp. F3 Disclaimer Warm Up: SSH x 40 RRR x 20 10 Merkins (OYO) LBAC Forward x 20 10 Merkins (OYO) LBAC Reverse x 15 10 Merkins (OYO) Imperial Walkers x 20 The PAX …
Hopefully Heist got his moneys worth today. The old man wondered whether YHC was “even capable of putting together a really tough workout?” According to Bookworm, “that really sucked”, a fine compliment if there ever was one! Conditions at Legion: The Gloom was thick! Thang: C.O.P outside AO entrance for: 3 SSH/2 Burpees. 5 rounds …
11 Men entered the Hammer Gloom this morning, ready to be challenged, ready to get better. The rain held off, but the PAX still ended up soaked. This is what happened… Conditions: 69 degrees and humid. The Thang: 20 Burpee warmup. Fast Mosey to Trenholm Park field via Bethel Church Rd.. Low plank while waiting on …
CornDog had to scrape the bottom of the barrel for Guest Q’s, but YHC was honored to be invited back to lead 5 other Pax. YHC had helped with the launch of this darkest, longest and hardest of weekday AO’s and had been a regular pax for a while. Oh, the memories. Conditions: Cool, a …
Conditions – Perfect The Thang: SSH Mosey to parking lot entrance Partner up for a stroll around the school Partner 1 – completes exercise while Partner 2 runs Partner 1 – sprints to catch Partner 2 Partner 2 – completes the exercise while Partner 1 runs Partner 2 – sprints to catch Partner 1 …
9 PAX emerged from the #Fartsack on this tropical morning in search of a way to #GetBetter. With Hump Day on the horizon, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all on the pavement of the streets of Kings …
McNugget and Eldrick went with a Co Q instead of a dueling Q. It was decided we would work together to push the rock. Nothing like a Tiger and a Gamecock working in completely harmony. Work was done. Conditions: Hot and humid The Thang: Grab blocks and get ready for a block party around Forest Acres. …
As we welcomed Lexington PAX to The Mission, Bookworm and Serena sought to keep the intensity high…so even resting wasn’t really resting (see Tabata below). Bookworm has showed incredible progress, developing both his leadership and fitness through F3. His weight loss has been nothing short of remarkable, clearly making him more flexible and able to …
8 pax gathered in the warm and muggy gloom to #getbetter. YHC planned for a nice and easy workout focused on keeping a good heart rate going. Short mosey for a little warm-up – SSH x 35 then a short mosey to the new porta-potty for a sequence of 5 burpees (OYO), 5 8-count merkins …
Four pax posted at Sandlot to settle into the pain of 2018’s first humid workout. Warmup: Arm Circles Imperial Walkers Squats Merkins LBC Flutter Kicks Bend & Reach SSH Burpees Mosey to Hot Tub Hill for the THANG: Round One 10 Merkins at the top 20 Merkins at the flagpole 30 Merkins at the turn …
YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts. They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between. That being said, this morning was YHC’s return to the gloom after a ~3 week injury …
Conditions: Muggy Tha Thang: The Mother of Martha Death Loop beckoned on a blanketish Monday. First post in weeks for YHC, and I chose that?! To quote Gary Robbins (Barkley Marathons studmeister), “I do really stupid things, and I do them with stunning regularity”. Well, nobody died. So there’s that. Mosey to OW, down …
It was a hot, muggy morning. Sweat angel weather. Perfect for the best boot camp in Columbia. We circled up for COP SSH×20 IC Through the tunnel×20 IC Merkins×10 4-count IC LBCs×20 OYO Run up to next intersection. While we wait for Moneyball to get there LBACs×30 forwards IC LBACs×30 backwards IC SSH×20 IC Windmill×20 …
Four PAX joined the Injured Hand Workout. The workout was designed to avoid using the palm of the left hand, so all lower body and core. WARM UP: Side Straddle hop (20), Arm circles forward (20), Arm Circles backward (20). THE THANG: Slow jog to Indian Mound, stopping at each curb to do a series …
It was a beautiful morning to be out in the gloom, and the seven scorians who resisted the fartsack gave great effort, and hopefully got better. YHC has been on the DL for a while, so this was the first full Q in quite some time. I believe I will be feeling it for a …
Saturday, May 12, 2018 the men of F3 have the opportunity to serve four true Survivors as #SpeedForNeed allows these heroes to compete and complete the Get In The Pink 5k. TRACK COMMANDERS: Sandra, Carol, Beth & Laurin. We have the opportunity not only to serve these women but to also complete the mission of …
In The Shadow of True Survivors with Speed For Need:Read More »
YHC really enjoyed the Army Physical Fitness Test (APFT) earlier in January. Time for Round 2 Conditions: Perfect for the APFT The Thang: Partner up to complete 1st two exercises. Merkins: Max amount in 2 Minutes. Partner counts. Flip Flop. BB Sit-Ups: Max amount in 2 Minutes. Partner holds feet and counts. Flip Flop. Complete 2 …
All aboard! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX prepare yourselves for the CSAUP to end all CSAUPs as we proudly present to you the second annual F3 Crazy Train. F3 Midlands has a lot to offer its PAX, from bootcamps to …
9 pax used the force to exit the fartsack this morning to #getbetter. YHC was never really a big Star Wars fan, but that won’t stop me from appreciating May the 4th with some Imperial Walkers. Disclaimer COP: Imperial Walkers x 20 IC SSH x 20 IC Little Baby Arm Circles x 10 fwd x …
Sixteen gentlemen, a new #Scramble record we were told, gathered under the glowing 32 Degrees sign (it was really about 65 degrees) in Trenholm Plaza for the customary #Fat&FlastFriday prelude to #Coffeeteria. And, as such, the pax made quick work of the Gregg Park double loop route so that we could all… yes, ALL… take …
YHC led the Woodshed Pax to a meet-up with 3 Legion brothers for our monthly convergence. Everyone had a good time and enjoyed some good fellowship. Conditions: The conditions could not have been better. 55 and clear. The Thang: Warm-up: Applesauce (aka Indian) Run from the AO to the top of Indian Mound. The workout: …
13 pax emerged from the fartsack for their DRP. YHC just hoped he could oblige with something beneficial for all. Yes, there were some ski jumps (side to sides) for about a minute. Most of the mumble chatter came during this time. Weather: Great. The Thang: 5 burpees OYO. A lap around Ila with stops …
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …
11 PAX posted for a #Thunder bootcamp this morning. YHC began with the usual disclaimer, and then added two more: “This may be my first Q in one year, and my fourth in four years.” And, “This workout may have been borrowed from Subby.” Unfortunately, it was much warmer this morning than when he led …
With perfect temperatures available on this Wednesday morning, YHC emerged from the #Fartsack looking for a way kick start hump day with a tall glass of #DRP. Nothing like hill work and some distance to get your mind right and give you the opportunity to breath in some cool morning air. T-Claps to the 10PAX, …
12 PAX arrived at #TheCastle to get better, including one out of two FNGs from Monday, which was great. May 2 was a boring day in history and although a bunch of Kentucky Derby’s were run on this date, YHC opted against running. Instead, a balanced workout paying homage to the 20 cent US coin, …