Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
The men of @F3Stampede #theherd are inviting all pax to the inaugural Police Officers Memorial Day run/walk/ruck on 05/15/2023. This event is to pay tribute and honor to those officers who made the ultimate sacrifice in their quest to serve and protect the communities they served. President John F. Kennedy signed a bill into law …
#theherd Inaugural National Police Officers Memorial Day Run/Walk/ RuckRead More »
11 Pax made the hard choice and gathered in the gloom to enjoy the humidity and an adaptation of the “Roman Legionnaires Workout”. The Thang: Warmup – 20 side straddle hops, 20 imperial walkers, 40 arm circles (forward, backward, overhead clap and press), and 20 Windmills, all in cadence; 20 squats OYO. Mosey to the …
Conditions : Muggy… nice 81 degrees Warm UP : in cadence SSH 20, 15 Little Baby Arm Circle forward and then back, 15 raise the roof, 15 imperial walker, 15 through the tunnel, 15 Hand release merkins. Mosey to the blocks and then back to parking lot The Thang: little ladder drill, 20 block bench …
Conditions: Perfect day to get a little sweat going! 70 degree calm conditions Warm UP: SSH, through the tunnel, little baby arm circles forward then back, raise the roof and imperial walker all in cadence. Then Mosey to end of parking lot and back. Head to grab the coupons. The Thang: 21’s seems like this …
Conditions: 61 degrees Warmup: 20 SSH IC 20 Little Baby Arm Circles – Forward 20 Little Baby Arm Circles – Backwards 20 Through the Tunnel IC 20 Merkins 20 Free Squats The Thang: Mosey to tennis courts, number off into two teams, establish 4 corner stations Tourney Rules- No man left behind, Dick Vitale “Prime …
Conditions: 43 and not as cold as that temp would make you think it was. Started off with a warmup 30 SSH IC 15 Through the Tunnel IC Grab blocks and head to the tennis courts. 10 Burpees and a 4 court suicide. 10 Burpees, 20 Iron Cross and a 3 court suicide. 10 Burpees, …
Starting Saturday January 15 and for every other Saturday, Sawmill Pax will begin F3 QSource. We will discuss it during our Coffeeteria. Coffeeteria! Ever hear of it?!? Saturday’s beatdown is from 6:30 to 7:30. From there we tear out of the parking lot a local breakfast emporium’s. Lately it’s been Hardee’s. The QT on Wilson …
Conditions : Little damp but not raining and little muggy 69 degrees WarmUP : 25 SSH, Imperial Walker 15, Little Baby Arm Circles 15 forward, 15 Backwards, 15 raise the roof (all in cadence), then mossey to the end of the parking lot and back. Grab some coupons and meet back at the speed Bump …
Warmup: 25 Side Straddle Hop Pickup coupon and mosey to Tennis courts (approx. 200 yards) Between every round, high plank or 6in was held until every pax completed round. Round 1: 40 burpees, 10 on one side line and run to the other sideline (approx. 25yards) and complete another 10 until 40 burpees completed. Round …
Focker’s Tribute to the IPC What you got on my 40 homie!Read More »
Conditions – still a little warm and muggy, wet from rain last night The day late back blast for Hammer is here. 5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening. The Thang Warmup Round 1 2 inch worms, 5 merkins, 20 cricket …
On 3 August 2021, Woodshed held its own mini-Olympics with various competitions that are no longer sports at the official Summer Olympics. Some of these sports are gone forever, while others were modified into a modern form. Warm up: Side Straddle Hop (20); Imperial Walkers (20); Windmills (15, for stretching); Merkins (15); Warm up jog …
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 …
Conditions : Nice and cool 68 degrees, low humidity, great weather! Warm UP : SSH, Through the Tunnel, Little Baby Arm circles forwards and backwards all in cadence and finish the warm up with 15 burpees to get the blood flowing! Mossey over to coupons and then head to the football field. The Thang: Started …
Coupon Total Body Workout day after the 10 K Crazy Train!Read More »
Conditions : Nice 67 degree, little to no wind, little muggy 81% humidity Warm UP : Started with SSH, through the tunnel, imperial walker, little baby arm circles forward and backwards all in cadence, and 10 Burpess OYO. Then mosey over to the coupons grabbing them and heading to the end line of the football …
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▪ …
15 hearty pax gathered ‘round the #ShovelFlag at Howard Park this AM to take the #DRP with their Brothers. A good time was had by all as we welcomed a pax that moved away 4 years ago, an FNG, 2.0s, and everyone pulling together to get better today. YHC appreciated the pax indulging him to …
April 30, 2021 Convergence Route from F3 Stumble: Starbucks à behind Verizon to Garners Ferry Rd. R on Old Woodlands Rd. At the end of Old Woodlands Rd., turn Right Follow loop around (which turns into Rosebank Dr.) on Chesney Ln. [If you want extra, Right into the Black Gum Rd. Cul-De-Sac] R on Hampton …
8 Scorians put in work this morning using a modified version of the 5BX Workout. Design in the 1950s to keep Canadian Airmen, stationed at remote bases, physically fit…indoors, in small spaces, with no equipment…5BX was also the daily workout of the recently deceased Prince Philip Mountbatten. Considering he lived to be 99 years, and …
The Pax of Sawmill (Blythewood, SC) are conducting a Good Friday CROSS RUCK to replace our usual Kudzu Ruck. Location is parking lot of McNulty’s Taproom (sorry, it will be closed at that hour) located at 420 McNulty Street, Blythewood, SC. StartEX 5:00 EndEX 6:00 Please arrive about 4:55 so we can begin promptly! You …
Conditions: 50 and clear with no pollen stirring yet. 3 pax gathered in the gloom for a real Amble run. YHC unveiled a new classic route: the Shandon/Old Shandon Zipper (SOS Zipper) in an effort at unity between Old and New. Leaving from Earth Fare, we headed down Ott and right onto Duncan, right on …
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 …
7 Scorians came out to climb the mountains & sing the songs they like to sing. Conditions: 40 degrees The Thang: Warmup at Dreher Parking lot20 SSH in cadence20 Thru the Tunnel in cadence20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadenceBend over toe touch stretchSeated toe touch stretch20 Overhead claps in cadence …
Score Climbs The Mountains and Sings The Songs They Like to SingRead More »
5 PAX choose to get better at #theCastle this AM and YHC decided to reward their attendance in the cold rain by having them pick up a CB – cinder block and two bricks and head to the Castle Clubhouse covered porch. Conditions – 40 degrees and steady rain – but dry covered area for …
Conditions: 43 and clear Dealer’s Choice in an attempt to create a beatdown by allowing each Pax in turn the opportunity to call an exercise or series of exercises. BooBoo: warm up with low plank followed by 10 Burpees and 20 BBSU OYO, mosey to field for two rounds of 50 yards backpedal into 50 …
After a text from Jar Jar, asking YHC to come home to #Legion for a nostalgic Q, there was only one correct answer- I’m bringing Amy with me. COP: 20 SSH IC 10 Imperial Squat Walkers IC Mosey to Crab Daddy’s house and try to not disturb his indecent workout while we retrieve blocks. Carry …
Amy, YHC and another Chair cross a river, to come home.Read More »
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 …
9 PAX showed up right on time at Trenholm Park for a few new exercises. Good to be back here, and good to be back in the gloom. Conditions: 50ish degrees and perfect The Thang: Warmup: SSH slow/fastHigh knees slow/fastSquat thruster slow/fast 5 quick burpees to get the blood flowing. Mosey around baseball fields to …
Hey, lets switch workout days, and of course the day before, Rocky Top does it again! So had to get a workout in to release some stress. Conditions : Nice cool 29, nice and clear skies too Warm Up : SSH 10 in cadence, 10 burpees IYO, little baby arm circles forward and backwards of …
5 pax (eventually) gathered today for the first full workout in the reign of Darth Jar Jar. They were sorely disappointed, as his getting kicked out of bed for snoring led to oversleeping and arriving only for the last 15 minutes of fun. I mean, c’mon, what Sith Lord ever does that happen to? Regardless, …
Some good mumble chatter from the group this morning. A solid group of 13 PAX met for a stationary heavy workout. YHC was entertained as we worked through the COP and watched as the PAX slowly realized we were not moving any time soon. 1 PAX even opted to get gloves halfway through COP (Circle …
8 Scorians elected to get up for some work on a cold Election Day morning. Conditions: 36 degrees The Thang: Warmup at “Club Carlisle”–20 SSH in cadence–20 Thru the Tunnel in cadence–20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadence–Bend over toe touch stretch–Seated toe touch stretch–20 Overhead claps in cadence Mosey to …
Conditions: Crisp, cool (51) and clear fall morning 4 pax gathered in the gloom to run on a perfect fall morning. With safety at the top of the list, all pax had running lights and (per Snowden) stayed with safe left turns. Pax completed route options between 3.6 and 4.5 miles. Schweddy ran the route …
8 Scorians came out for a Tour De Dreher featuring a variety of exercises. Conditions: 60 degrees The Thang: Warmup at “Club Carlisle” 20 SSH in cadence 20 Thru the Tunnel in cadence 20 Lil Baby Arm Circles (10 forward, 10 reverse) in cadence Bend over toe touch stretch Seated toe touch stretch 20 Overhead …
8+ (mostly) regular SCORE pax met in the gloom at Club Carlisle for some work on an overcast 64 degree morning. After the required warm-up exercises (24 SSH, LBAC rotation, and 26 Imperial Walkers), the pax moseyed to the corner of Daly and Michigan and lunge walked down Michigan for various distances due the the …
THE WARMUP: 20 SSH IC 15 LITTLE BABY ARM CIRCLES FRONT IC 15 LITTLE BABY ARM CIRCLES BACK IC 20 IMPERIAL WALKERS IC 15 THROUGH THE TUNNEL IC 400 METER RUN THE THANG: 25 CURLS 4 THE GIRLS WITH BLOCK OYO 25 LBC OYO 25 OVERHEAD PRESS WITH BLOCK OYO 25 IRON CROSSES OYO 25 …
Conditions- hot and humid The thang- Warmup- 20 SSH IC, 10 through the tunnel IC, Indian Run around the parking- rinse and repeat 10 rounds- 25 each- Merkins, Squats, LBC, Flutters- 1000 reps total Indian Run around the parking lot 20 Iron Cross, 20 American Hammer, 20 Hello Dollies Finish with 2 mosey suicides Announcements- …
Doing ladder’s in the Garage they said, it will be fun they said. Hit the whole body and wasn’t Humid at all! Conditions: comfy 64, no breeze and little bit of humidity Warm Up: SSH 20 in cadence, 10 hand release burp pees, little baby arm circles 10 forward, 10 back in cadence, then mosey …
Hi! It is my honor to create this repository of the workouts completed by over 870 PAX during Quarantine. Feel free to use these workouts as inspiration for future #BeatDowns. This was one of my favorite parts of 2020, although there is not a lot of competition for that title currently. Looking forward to seeing …
Conditions-Perfect Running Weather-54, clear skies, pollen not as bad as it could be. 4 Amblers left the Earth Fare down Devine and left onto Holly Street. Holly to the end and around to Bonham then Ott, uphill all the way back and 5 finished up at Earth Fare. COT and BOM at safe social distance.
7 paxs met on a damp morning to start of February Conditions: 40 and very overcast. The Thang: Started off with a nice mosey through south campus pax were instructed every time we stop 10 merkins and 10 big boys five stops to check the box on Lake Murray’s Fiddy Fiddy Challenge Arrive at the …
Scorians took advantage of Q Lumen’s notecard of exercise fun and enjoyed a hot sheet workout at Dreher. Condition: Cold The thang: The Warmup CoP – * 20 SSH IN CADENCE (IC) * 20 THRU THE TUNNELL IC * 20 LIL BABIES FWD IC * 20 LIL BABIES BCKWD IC Light Mosey to DREHER SIDE …
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
Conditions- 27 and breezy Always good to be back in the Midlands and lead the SCORE guys. Given the below freezing temps and breeze, YHC put a priority on keeping the Pax warm, so we started with 30 SSH, then moseyed a few yards and started a ladder of exercises, all in cadence 30 SSH …
Scorians took it back to the streets around Dreher this AM with a Rollin 20s workout aimed at freeing the core of Thanksgiving flab. Condition: 46 degrees The Thang: Mosey from parking lot to another lot at corner of Carlisle and Daly COP 20 SSH in cadence 20 thru the tunnel in cadence 20 lil …
12 #faithful posted to #Thunder for YHC’s return to the Q slot. It was Tuesday of a holiday week so YHC’s #thankful for the pax that attended. A total muscle group throw down was on the docket for the morning. All 45 minutes were used. Conditions – 38 degrees #TheThang SSH – 20 (4ct) IW …
Disclaimer, warm up (LBAC, SSH, hillbilly’s, air squats, merkins), mosey to baseball field playground. “Elevens” evolution: 10 pull-ups, 1 v-up; 9 pull ups, 2 v-ups; etc; ending at 1 and 10. Bataan death march to football field equipment and partner up. LT Dan across field, jail break back. 2-man tire flip across, jail break back. …
Scorians explored the asphalt and concrete of Dreher High School (DHS) this morning throughout a strong workout. Condition: 55 degrees The Thang: Mosey to north of DHS student parking lot (asphalt). COP: 20 SSH IC 20 FWD Lil Baby Arm Circles IC 20 BCKWD Lil Baby Arm Circles IC 20 Roof Raises IC Mosey to …
Beautiful Fall morning in Columbia- only 75 degrees and 90% humidity! 9 pax gathered in the gloom to take on the High Intensity Interval Training developed by Dr. Tabata. These workouts consist of a 4 minute sequence of 1 exercise, performed for 20 seconds with a 10 second rest, repeated 8 times for the 4 …
The weather: any more humid & we would have been under water The Thang: Warm up: 20 Sidestraddle Hops. Slow mosey around the circus. Pause for 20 Imperial Walkers. Continue slow mosey and pause for little baby arm circles (10 forward, 10 back), 10 overhead claps, and 10 raise the roofs. Continue slow mosey to …
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 3rd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is not …
Scorians jogged the hood and exercised with a first time QIC. Condition: 72 degrees The Thang: Mosey to SUMC and circle up. COP: 20 SSH IC 20 FWD Lil Baby Arm Circles IC 20 Roof Raises IC 20 BCKWD Lil Baby Arm Circles IC Mosey to corner of Cassina and Adger 20 Imperial Walkers IC …
5 pax ventured into a lovely springtime gloom with 56 degrees and only 85% humidity to join the Q for a taste of mountain life. Pax went on a 1 mile Heathwood tour with 8 stops. At each stop, pax completed the following: 10 Mountain Climers 20 yard Bear Crawl (or Lunge walk with a …
7 pax beat the Fartsack and posted on a cloudy 40 degree morning for a SCORE beatdown at the Mothership. After a short mosey to the Betty, the pax was joined by Dr Izumi Tabata. (google it). 4 minutes per exercise-20 seconds work-10 seconds rest. Pax completed: SSH Squats Mosey to corner Imperial walkers Plank …
I don’t have anything to post. I set my alarm for an hour later than I was supposed to. As I arrived at the AO to set up my cones for the beatdown of their lives, the last couple pax were pulling out of the parking lot. Oh the shame! Needless to say, I’ve silenced …
Merry New Year, er’rbody! Hope your 2019 is off to a great start. It’s been a while since we fired up the good ol’ Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC in need of losing some lbs.), we’re going to jump start the New Year …
YHC always enjoys a chance to get back over to Hammer where it all started for me…and 11 PAX did some fast paced work in the not too warm conditions. Conditions: 27 degrees, no wind, and clear skies Tha Thang: The PAX off 11 grabbed two sets of bricks and two blocks and then moseyed …
7 pax braved the chilly (42 degrees) gloom to get better at SCORE. Moseyed to the courtyard at the back of the school and started with SSH x29. The Q then broke the F# Workout Deck, following Rule #1-There are no rules. The workout deck has 52 different exercises, broken down by Core, Cardio, Legs, …
17 #faithful including 1 FNG posted to #Thunder to find YHC waiting with a sub workout in place of Robber. Without too much time to think through a plan it was decided that ladders were in order. Costanza announced his plans to attend so naturally several others hopped on board. Throw in a F’Head devo …
Summary My Pre-Blast promised the Pax no running and no burpees. My main COA: Encouraging those who haven’t post in a while (is there a name for this in the Lexicon?) to return by providing “very modifiable exercises”. Conditions Gloomy: 75 degrees, humid, damp ground (sux because the winke sheet was packed with exercises on …
12 pax assembled ‘round the shovel flag at Finlay Park this morning. It had been a while since Alter Boy posted at, much less Q-ed a workout with TheMission pax, so YHC was really looking forward to bringing out an ol’ favorite today. The “Workout In A Basket” where the Runner Is The Timer. Aye! …
The PAX discovered a new fence this morning on the school grounds that changes up the layout of Woodshed a bit but didn’t keep us from accessing the cage. The Thang: Warmup: SSH x 50 in cadence followed by 5 burpees. Mosey towards the cinder blocks. Circle Up midway to cage: High plank, Merkin around …
YHC Attended The Frank Martin Father Son Camp earlier this year and had a blast. I’m not sure who had more fun, my 2.0 or YHC, although it was probably me. I’d encourage anyone to go check it out, a great experience for both Fathers and Sons. With the camp, we incorporated a ton of …
Summary YHC looked forward to some gloom-time Leg Shredding. However, after posting some Motto tweets about it last night, it become evident that Ramjack fart-sacked his backblast for his Saturday beatdown. YHC’s heart grew 3 sizes larger this morning and spared the pax. And spared their legs. MODIFIED! Disclaimer Reminded pax that one can modify …
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 …
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 …
9 PAX came out in the frost to start Tuesday off right. The Thang: Warmup – Mosey around the circus. Circle up in the parking lot for some Imperial Walkers (x20) and Arm Circles (forward,backward,overhead x12). Mosey to the brick cage. One Cinder Block each. Walk with blocks Cusak style to long fence. Bears and …