F3 Columbia Bootcamp Group; Men of family and fellowship working hard to make each other better; Crayton MS, Tuesday/Thurday at 0530
A couple weeks back YHC got an email from Swampfox’s AOQ, asking if we could bring Q-101 to the pax. Since Swampfox use to be YHC’s home AO, the answer was a resounding yes. Scheduling issues pushed it back, but 10/22/15 was the agreed upon date. A lot has happened between that discussion and this …
YHC was honored to Q this morning as we celebrate 3 years of F3 Columbia. Thank you to everyone that has helped with this outstanding organization. 10 Faithful broke out the winter gear and got better this morning with a good workout. Conditions: Clear and Cold (very nice) Parking lot of Crayton Middle School (CMS) …
19 men posted to the crisp #gloom this morning for their Thursday #DRP delivered at the hands of YHC. It was phenominal to see such a nice size crowd at #SwampFox and everyone did their best to get some strong work done. McLovin made the trip over from #Thunder to join in the festivities and …
After a week that we would all like to forget (and no bootcamps), it was time for the PAX at SwampFox to get back to business and put in some hard work. It was clear that PAX showed up ready to get better. Conditions: 59 deg and clear. Nearly perfect! The Thang: Warm-up COP SSH …
My apologies for the late post!! Work has been crazy… Due to a last minute cancelation, the Fox was in need of a substitute Q. I was glad to see Polo’s email asking if I could fill in. Coming off of BRR I knew a lot of running was out of the question. Instead I …
Conditions: Refreshingly cool The thang: Run out the parking lot to the front of the school – COP: SSH x 25 IC Merkin X 20 IC Flutter Kick x 30 IC Squats x 20 IC Run to the side of the school and partner up: Partner Ladder Merkins (1:10) Partner Ladder Squats (1:10) Sprints to …
One member of the Swampfox pax has been out of commission with shin splints so YHC decided to invite him back with the promise of no running- thus a Score Style workout was developed for this morning. Just because no running is involved doesn’t mean a good beat down didn’t occur. And yes, suicides were …
Work out: 1 mile run to Citadel Park: 35 – LBC, Situps, Mercans, Russian Twists, Rocky Situps, 20 Wide Arm Mercans, 10 Close Hand Mercans, 35 Dips, Squats, 10 Pullups Repeat Increased each rep by 5 Repeat increased each rep by 5 3/4 mile run back to park
T W E N T Y __ T H R E E pax gathered at the Swampfox this morning. For some, this was their first experience with Costanza on the Q, for others, it was the second time in the same week. Hard work followed, we didn’t slow down, we pushed through. These men put …
Conditions: 71 deg F and slightly lower humidity The morning was not quite the muggy sauna the PAX has become accustom to, so it was almost (but not quite) crisp. Most of the PAX was still feeling the pain of Splinter’s Tuesday beatdown. Nonetheless, everyone came to do some work. Today’s venture involved two circuits …