YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
Conditions: Hot, humid and not fun Disclaimer Opening COT and prayer THE THANG Mosey to pull-up bars SSH X10 IC The Motivator X5 IC TTT X10 IC WM X10 IC Arm Circle Song (https://www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Speaker all cranked up to some 2000s Party Jams and some special songs All Exercises to first …
Judge Judy’s First Q at Spur! Twas a good one Disclaimer and opening talk THE THANG Mosey to side of field with the pull up bars High Knees Butt Kickers Karaoke both ways Walking Quads Walking Caves Sumo Lunges Chainbreakers Exercise #1: Buddy Up Fun Crawls P1 does Flutter Kicks while P2 ran to the …
Weather Conditions: 55° 11 pax posted for YHC’s guest Q. It was a solid showing by all the pax and mumblechatter was strong for the duration of boot camp. Great work men, and I appreciate you allowing me to join you. As for the workout, here is how it went. Disclaimer and Prayer COP▪ …
Conditions: Lovely weather. Slight breeze and upper 60s. YHC decided to move the Q to Guignard Park in Cayce to utilize all the picnic tables and loop. Disclaimer Mosey to bottom of loop SSH X20 IC Bat Wings (Forward Arm Circles, Reverse Arm Circles, Overhead Clap and Seal Clap all X10 IC and finished with …
Conditions: Chilly morning at Spur, but Rated-R, Big Worm and YHC were raring to go Disclaimer BunkBed’s Part of the Q Mosey to rock pile (Since NASA loves Mars rocks more than Earth rocks we decided to show some love for our Earth rocks) Mosey with rock to the practice field stairs 3 calf raises …
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
Disclaimer THE THANG: Started with some good ol’ fashioned dealer’s choice. Shifted into playing 3v4 soccer with small 6ft wide goals Played the goalie game for a bit. One person distributes balls to the players so they can shoot while someone is in goal trying to stop the person who shoots after them. It’s a …
YHC is participating in Chyna’s Brotastic Lent Challenge which require a certain number of reps, burpees and planks each day. This led to the idea for the Modified Mountain. Conditions: 50 and wet. Started raining on us during warmup but stopped as we began workout. The Thang: 9 PAX started with a mosey to the …
Conditions: Fairly cool and brisk morning at Spur Opening Ball of Man and Prayer THE THANG: Mosey to pull-up bar area SSH X10 IC TTT X10 IC Windmill X10 IC Merkins X6 IC Squats X10 IC Merkins X5 IC Squats X10 IC Merkins X5 IC Mosey to concrete patio next to first bench Not so …
Conditions: Beautiful Gameday morning in Columbia, SC Ball of Man and opening prayer THE THANG Mosey to other side of field TTT X15 IC WM X15 IC Arm Circle Song Overhead Claps X10 IC Seal Claps X10 IC Thumb Raises X10 IC Merkins X5 IC BBS X20 OYO Merkins X5 IC American Hammer X20 IC …
When I first went to write this, it was with a more jovial tone, but after the news of Gump and Sean Ripper’s son Jack, it all seems a lot less important. All of us at DawnStrike and Spur are praying and hurting for them. Sending out all the love we can. A couple of …
It was a beautiful morning. A lot of pax were running the 10 miler. So only two of us posted. I must say Big Worm is a deceiver! A positive one. He doesn’t look like he could, but he is a beast and can put it on you. I, myself, was not expecting a brutal …
So I was lead to write this backblast because of how things played out. During the workout we heard war stories from the GrowRuck the past weekend. And also had a flyby from the GoRuck Tough that happened that night. I showed up early and ran a quick 4 laps of Blatt field to …
Conditions: Chilly, upper 30’s to start, clear The THANG: BLIMPS with a silent round of SSH x20 at the end. If PAX don’t end in unison there will be punishment. All PAX successfully met challenge. 4x4x4s on ramp. Run to top of ramp, assume burpee position, get down and do 4 merkins, 4 mountain climbers, …
Conditions: Mid 60s, clear, even a slight breeze… The Thang: YHC kicked things off with a quick disclaimer, mosey over the pull up bars for a quick start: COP: 15 SSH IC 15 Squats IC 15 Merkins IC 15 Imperial Walkers IC YHC is nursing a nice leg scar from laying his …
Conditions: slightly cool, sunny- perfect The Thang… Disclaimer Mosey directly across the field to the pull-up bars. Little Arm Circles, overhead claps, side straddle hops and squats for a quick warm up. Two laps around the Blatt field, Indian Run. Then this ladder: 16, 12, 8, 4, 2 squats and Merkins in cadence. After the …
Big Worm’s Spur beat down, middle leg of the Triple Crown (Posting for Big Worm)Read More »
Conditions: Mid 70s, clear, even a slight breeze… The Thang: YHC kicked things off with a quick disclaimer, mosey over the pull up bars for a quick start: COP: 15 SSH IC 15 Squats IC 15 Merkins IC 15 Imperial Walkers IC Focus on Fellowship today during our work. Shared some sad news …
Since Spur moved to just Saturdays, YHC and other PAX from Spur have frequented Thunder on Tuesday & Thursday mornings. It has been great to post with 10+ men consistently, something we haven’t had at Spur since last Spring. There has been a lot of mumble chatter at Thunder about the “Spur Boys” and YHC …
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of ignoring the easy option and aggressively seeking out the #DRP. With tropical conditions on tap for Soda City, YHC wanted to take the PAX on a field trip that included territory familiar to some and totally unknown …
Weather: Perfect The Thang… Mosey lap around the blatt field and circle up along the pre-drawn circle (This made it easy for Betamax) COP SSH x 20 Merkin x 15 IC Flutter kick x 20 IC Burpee X 5 with increasing merkins (Down, 1 merkin, down , 2 merkins.. etc) Mosey across the field Pax …
#SPUR AOQ Handoff – Welcome Week/W2/Weeeeecola passes torch to TinTinRead More »
Conditions: Mid 60s, clear, slight breeze… warmed up quickly The Thang: YHC kicked things off with a quick disclaimer, welcomed the 7 pax and thought about waiting around for Biggie Smalls to appear, decided against that. Quick mosey around the AO, up wheat to Sumter, left on Sumter and circled up by the pull-up …
#Spur Burpees, Merkins, LBCs and Balls to the WallRead More »
Conditions: Mid 50s, clear, slight breeze… pretty nice for our time on some stairs The Thang: Circle up, start with the disclaimer and a mosey to the corner of Wheat and Sumter. 25 SSH Demonstration of proper Merkin form, each pax complete 20 merkins. Mosey to pull up bars on Blatt field, complete 10, …
SPUR takes on some Stairs, Merkins, Squats, Burpees and Pull-UpsRead More »
Conditions: Mid 60s, clear, slight breeze… pretty nice for our mobile Q The Thang: Start with the disclaimer and a mosey to the corner of Wheat and Pickens to start a warm up. Circle up and complete 20 Side Straddle Hops (4-count in cadence), 20 Merkins (OYO), 20 LBCs. Mosey up Pickens to …
Conditions: High 30s, clear, slight breeze… pretty cool for an April Q The Thang: Start with the disclaimer and a mosey lap around the field. Small pax, a few battling injury, encouraged modification where necessary. 1.5 laps around the field and circle up by the cinder blocks (our best friends for the day). Warm up …
Mosey down Wheat St. to Pickens St. COP: SSH x20 IC Thru the tunnel x20 IC LBAC (forward/backward/overhead/seals) x15 IC Mosey to YHC’s car to retrieve bricks, run up Blatt stairs Ladder 1: BBSU x20 (x19, x18, x17, x16, x15) Backpedaling up the hill Merkins x10 (x11, x12, x13, x14, x15) Mosey down the hill …
When: 3/16/17 Conditions: Chilly and humid QIC: Big Worm. Pax: Big Worm, Welcome Week. The thang: Disclaimer. Then, the two committed pax moseyed across the Blatt field to the pull up bars. A quick warm up of LBAC, merkins, and squats. Then, pax did seven rounds of the following: five pull-ups, mosey to the softball …
Mosey to Strom Field COP: SSH x 20 IC LBAC (forward, reverse, overhead, seals) x 15 each IC Squats x 15 IC Merkins x 20 OYO Get tires In pairs: Flip tire to midfield Burpees x 5 Return tire to start line Big boy sit-ups x 20 Repeat with: Flip tire to midfield Flutter Kicks …
4 Pax strode out into the gloom this morning to enjoy a nice Carolina Winter’s Day, Mid-50s, low humidity, perfect weather. Conditions: 56, low humidity, no wind – perfect for the Q Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary. The …
Weather: 37 but felt like 45 after Dawnstrike.. The Thang… Mosey around the field, stop at the softball seats and dive right in.. 10 decline merkins, jump up to the first level; 20 big boy sit ups, jump to second level; 30 LBC, jump to third level; 40 squats, jump twice to top level; 50 …
Spur Welcomes Company as the 2nd leg of the Triple CrownRead More »
Dry, chilly morning 36 degrees Mosey around the field COP x15 SSH IC x15 LBAC IC (forward, backward, overhead claps, seals) x15 Big boy sit-ups OYO x15 Merkins OYO Mosey to football practice field: BLIMPS over 100 yards (about 4 sets) Burpees x5, Lunges x10 (each leg), Imperial Walkers x15, Merkins x20, Plank jacks x25, …
Conditions: Mid-40s, low humidity, perfect to keep cool through the workout. Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary. The Thang: Mosey around the AO for a half-lap to the pull-up bars. 5 pull-ups, pull up to top of the bar …
Conditions: High 20s, clear, slight breeze… real chilly The Thang: YHC wanted to try to work on stretching out the Pax legs and biceps today so we could push ourselves to #GetBetter. We started with a quick mosey around the AO, grabbed some bricks halfway through, ran the rest of the way around the AO …
Weather: Seemingly miserable but not too bad once we got started. 55 and pouring rain. The Thang… Mosey around the field twice Pick up bricks and Circle up COP SSH x 20 Merkin x 15 IC Squat x 15 IC Through the tunnel x 12 IC LBAC forward, back, overhead clap, seals x 7 IC …
Weather: 38 and crisp. Weather that the PAX have gotten used to. The thang… Lap around the field stopping at the pull up bars COP SSH x 25 Merkin x 15 Pull up x 3 Mountain Climber x 25 LBACF/R & Overhead Clap x 15 each Burpee ladder: Complete 1 burpee, 1 merkin, increasing merkin by …
Weather: 37 and Clear I felt as though we were running low on Patriotism so we had to do some Merkins to change it up. That and a Full Body Circuit makes for a good body burner The thang… 1/2 lap around the field COP SSH x 20 Merkins x 15 Imperial Walkers x 15 LBAC …
Ten Pax posted at #SPUR for a Green Arrow Inspired workout that left the team feeling like superheroes. Weather: Cold, Clear, Mid 20’s The Thang…. Mosey around the field to the baseball field then circle up. SSH x20 IC Merkins x15 IC Flutter Kicks x20 IC Lunge Split Jumps X5 IC Partner up. Partners rotate so that each …
Weather: 30 with flurries YHC takes personal pride in crushing the leg day workouts. PAX are quickly learning that stronger legs and a stronger core are the basic building blocks of getting faster and stronger. The thang… 1/2 lap around the field COP SSH x 35 High knees x 20 Squat x 20 Pull up …
Weather: 37 and overcast I felt it was time to utilize the incline ramps of Bull Street similar to demonstrated in Q School to boost cardio. The Thang… Lap around the field COP SSh x 20 Merkin x 20 Mountain Climbers x 10 Burpees x 10 Mosey to Bull Street Garage (bottom level). Partner up. Merkin** …
Weather: 46 and cloudy Spur has been growing steadily since October and has a solid group of loyal Spur PAX. YHC felt it was time to design and launch the Spur Fit Test. Exercises with *** next to them represent the exercises that were tracked. The Thang… Lap around the field COP SSH x 20 …
Weather: 48 and delightful YHC discovered a fantastic grass hill down by Athletic village. Today’s Q took the PAX through a challenging tour of the South part of USC. The Thang… Lap around the field COP SSH x 20 Pull up x 5 Plank jack/In&out x 20 Merkin x 10 Pull up x 5 Plank …
Weather: 30 and brisk. The thang… Mosey around the field and come together in the center of the field COP SSH x 20 Through the tunnel x 12 Merkin x 15 Squat x 30 LBC x 15 Werkin, merkin, cerkin, derkin x 10,9,8,7 Mosey to hill. Run up hill, run back down. 10 merkins. Complete 3 …
Four Pax posted this brisk chilly Saturday morning for a Donkey Kong style work out. #Fatality Weather: Cold, Clear, Mid 30’s The Thang…. Mosey around the field to the pull up bars then circle up. SSH x30 IC Flutter Kicks X20 IC Merkins x10 IC Little Baby Arm Circles Forward X20 IC Little Baby Arm …
Weather: 58 with a side of mist. The thang… Indian run to the band field completing a lap once we arrived. COP SSH x 25 Burpee x 5 Mountain climber x 20 Burpee x 4 Merkin x 15 Burpee x 3 High knees x 20 Burpee x 2 LBACF/R & overhead clap x 15 Burpee …
10 PAX woke up and left the cozy confines of the fart sack this morning. This morning we decided to go on a little field trip through campus, no permission slips needed. Weather: Warm 54 degrees. The Thang: Mosey from the Blatt to Maxcy Gregg Park. COP SSH x 30 IC Through the tunnel x …
6 Pax, including 1 FNG gathered in some frosty weather to do some WORK. The focus of the day was embracing the suck and utilizing the beautiful stair architecture all through campus… Also known as the “stairway to heaven,” the long unpleasant version. The thang… Lap around the field COP SSH x 30 Burpees x …
Weather: 50 degrees and clear, a beautiful morning. The Thang… COP: SSH x 20 Through the tunnel x 12 Merkin x 15 Squat x 25 Mosey to the top of the stairs – flutter kick x 20 Mosey down the staircase in the middle of the bridge – werkin x 10, merkin x 5, cerkin x 4, …
This is the second time YHC has brought Q-101 to the Spur, and YHC was happy to do it. While numbers have not been huge at the Spur, YHC believes there is a good core group of men there, and that it is only a matter of time before things really start to grow at …
Weather: 47 degrees, clear, and crisp. The Thang… COP 20x side straddle hop 40x Russian twists 30x merkins 20x squat jumps 10x burpees 10 around the world lunges Partner up – P1 holds wall squat, P2 runs across the field and does 3 pull ups. P1 holds plank, P2 runs across the field and does …
Spur is picking up pace with 3 FNG’s on the week. We are building a strong base and some great work is happening here. Weather: 55 degrees clear and crisp. A perfect gloom. The thang… COP (Welcome Week) SSH x 20 Through the tunnel x 12 Burpee x 5 into Big Boy sit ups x 10 …
In an effort to build confidence and investment at Spur, we will have tandem Q’s for the next few weeks as we get more ready to lead. TheDon took his shot at it today. Weather: 60 degrees and breezy. Perfect morning… The Thang… COP(WelcomeWeek) SSH x 20 Merkin x 15 Squats x 40 Through the …
Weather: It was 60 degrees, cloudy, and humid. Weather was perfect… for a swarm of mosquitos to attack. Pax handled it with grace and pushed through a demanding morning. COP SSH x 20 Through the tunnel x 20 Freddie Mercury x 20 LBACF x 20 LBACR x 20 Set 1 Run to 1st pole – …
Pax at #Spur face a tough workout with a side of mosquitoRead More »
The Thang: Mosey to the center of the field COP SSH x 25 IC Squat x 20 Merkin x 15 Flutter kick x 20 Little Baby Arm Circles Forward x 15 Little Baby Arm Circles Backwards x 15 Stairs -Run to the top of the bridge; burpees x 5 -Run to the bottom of both …
As a student living on campus almost 20 years ago, YHC worked out at the Blatt…with #Ferns. Today, YHC worked out in the gloom with like-minded F3 men just trying to get better everyday. Thanks for the invite, Nikita. Conditions: 50 degrees, clear The Thang: Disclaimer Prayer Warm-up mosey around the field COP (all IC) …
3 Pax gathered on what was a busy Blatt field as we shared the space with Army and Navy ROTC. Navy were dressed in Halloween costumes playing dodgeball. Pax were amused. Weather: 60 degrees, humid, and foggy. The Thang: COP: SSH x 20 Merkin x 15 Flutter kick x 30 Squat x 20 LBACF x …
Weather: 53 and misty The Thang: COP SSH x 20 IC Through the tunnel x 17 IC Squat x 30 Merkin x 15 IC LBACF x 15 IC LCACR x 15 IC Mosey to Sumter and up the hill; 20 merkins at the corner of Sumter and Wheat; Mosey to the top of Sumter, 20 …
Weather: 50 degrees, cool and breezy The Thang: Mosey to the center of the field COP SSH x 25 IC Squat x 20 Little Baby Arm Circles Forward x 15 Little Baby Arm Circles Backwards x 15 Flutter kick x 20 Station 1 – Spurcuit Run to the top of the steps; 20 …
YHC went into the old bag of tricks and found his weinke from his VQ at #Hammer back in April. The SPUR PAX were ready for the challenge and pushed all the way through this modified workout. Weather: 37 degrees, perfect for the gloom The Thang: Lap around the field, COP SSH x 25 IC …
6 men waded into the wet gloom just hours before the flooding would begin in Columbia. YHC opened with the disclaimer and informed the PAX that we would be exploring some variations on exercises and the workout would mirror a typical #Hammer Tuesday/Thursday but with 15 extra minutes. Spur has been running for two months …
Avoiding lightning, our pax made it out in the gloom again during adverse conditions. Well Done!!! Circle up: 20 SSH IC 15 Merkins IC 20 Squat Walkers IC 20 Through the Tunnel IC Fast Mosey across the big field to the Pull-Up bars Station 1: Pull ups X 5 Flutter Kick X 25 Squat X …
Spur had the special privilege on Saturday of working out with the beautiful sounds of the Mighty Sound of the Southeast in the rain. It was needed extra motivation after YHC had donuts and ice cream for dinner. Also, shoutout to the Parent’s Weekend 5k who shared space with us as well and provided dry …
After a brief absence to take care of “exams” or something like that, Moolah came back to Spur with a vengeance and improved his way into a killer workout (resulting in a Spanish Merlot… just had to include it). Conditions: 69 and overcast The Thang: Warm up lap Jog Butt kicks high knees cherry pickers …
The second running of Q-101 occurred at The Spur this morning, and 6 men joined YHC to get better. Q-101 is a crash course on how to lead a F3 workout. It is instructional, but it is also a workout. It went a little something like this: Disclaimer, and a refresher on the importance of …
6 men showed up in the Gloom this day. Here’s what we did: Disclaimer The Thang: Lap around the big field. Circle up: 20 SSH IC 20 Squat Walkers IC 15 Shoulder Tap Merkins IC 12 Lil’ Arm Circles Forward IC 12 Lil’ Arm Circles Reverse IC 20 Squats IC 35 Flutter Kicks IC Fast …
Prior to the workout beginning, a random AO crasher came up asking if we knew where the USMC ROTC guys met to work out… How he assumed we were NOT that group, I have no idea… except the prevalence of beards on the pax this AM (Welcome Week, Scarlett, Nikita…). Upon completion we ran into …
YHC was jealous not being with the other PAX trudging through the BRR all night long and therefore decided to use the hills that were given and go to work. As we know anything can happen especially if there’s not a complete plan adhered to. Let’s see what really happened out there. Conditions: 75 degrees …
14 men, including 1 FNG, gathered in the Gloom at Blatt PE Center, here’s what we did: Disclaimer Conditions: 74 and humid The Thang: Fast Mosey down Wheat Street, left turn to cut through the field by East Quad. Circle up in the field. 27 SSH IC 17 Merkins IC 27 Squats IC 17 Russian …
21 men arrived at TheBlatt Saturday morning ready to start their weekend off we a bit of sweat and a bit of pain just to make the rest of the weekend seem that much better. Their plan worked as Lloyd to out his frustrations with his first 30 minutes of Q-dom and then handed off …
We had to avoid the ROTC boys and another apparent bootcamp workout group that met a little later than us (we still WIN for being earlier). 18 Pax posted with 5 FNGs. Keep the momentum rolling! We gonna take this campus over! #PlantGrowServe The workout went as follows: COP SSH x 15 IC, Superspeed SSH …
POSTED FOR CESSPOOL: 9 Pax arrived at the #Spur for the AO’s first midweek workout. Expectations were high yet the pax were fearful for a monumental beat down with Chaser expected to lead. However a late night call to the bullpen due to Chaser’s M’s illness afforded the unsuspecting PAX their first Co-Q lead by …
So privileged to get to lead this group of men to a new frontier for F3 Nation – launching the first workout on a university campus trying to reach the next generation of Sad Clowns. Glad you made it out to the semi-gloom. Look forward to seeing everyone Tuesday at 6:00 am!!! Same place, Blatt …
They are everywhere. Possibly one of the most overlooked hideouts is on campuses across our nation. Young men who have never been given a vision for actually being a man. For them, the cycle of donuts and gym memberships is an unavoidable part of their destiny. They’d prefer to resign themselves to the lifestyle they …