Iron Yard
The Gathering Storm
Foggy. Moist. The Thang: Warmup – 20 x SideStraddle Hops in Cadence; 20 x Imperial Walkers in cadence; Little baby arm circles, 10 forward, 10 back, 10 overhead clap, 10 overhead press, all in cadence; 20 x Windmills in cadence; 20 squats OYO Form up into two lines for Indian run out into the neighborhood. …
Plant, Serve, and Grow…7 years later. It’s working!
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
Pipes and Bells
YHC was somewhat surprised to find himself scheduled as QIC of #IronYard this week after only a single post. Must have made a good impression the first time. Luckily, YHC got a nice shiny new kettlebell for Father’s Day so it was time to rise to the challenge. The Thang: COP Little arm circles x10 …
Easy Breezy Bells
2 pax posted to swing some iron at #TheYard. Conditions: 40 and dark. Finally dry. Disclaimer, followed by warm up with a lap around the circus. followed by SSH, IW’s, Buttkicks, HighKnees, Squats, Merkins & LBC’s, all x 20 & OYO. KB Revolutions: Halos, Slingshots, Around The World, Fig. 8’s, & Hunchbacks, all x 10 …
Bells, Bells, Bells
5 Pax posted for a Blue Hose Studded Kettle Bell Beatdown with YHC. Conditions: nice. The Thang: Warm up after disclaimer. 2 laps around the circus. SSH, IW’s, Butt Kicks, High Knees, Squats & Merkins all x 20 OYO KB Revolutions: halos, slingshots, around the world, Fig. 8, hunchbacks x 10 each way OYO. Curls …
2018 TURKEY DAY Preblast
The leaves are changing and cool weather has set in. That means it’s time for Thanksgiving and the annual Turkey Day festivities. This year will bring a little bit of a twist so pay attention. DATE 22 NOV (Thursday) 22 NOV (Thursday) TIME 0600 – 0700 0700 – 0800 PLACE Brickpile (Dreher HS) Brickpile …
Fall, Finally, for Friday Fun at the Iron Yard
Conditions: Fall finally arrived for this morning’s Friday Iron Yard at Dreher. Clear and crisp. Depending on who you asked, it was somewhere between 49 and 54 degrees. Either way, conditions were great. The Thang: Warm Up — Jog around the Dreher driveway circle SSH x20 Imperial walkers x20 Windmills x20 Arm Circles – x15 …
F3 Columbia 6th Anniversary Pre-Blast
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
Solo Bells
YHC must have scared off all the pax because it was a solo post. After disclaiming myself, I did the following warm up: SSH x 40, IW’s x 40, Squats x 40, Merkins x 40, Calf Raises x 40, LBC’s x 40, then I ran 2 laps around the circus and stretched because YHC is …
Iron Work
F3 Iron Yard – Iron Work Wam Up Jog around the circus SSH x20 IC Imperial Walkers x20 IC Squats x20 IC Windmill x20 IC Round 1 Kusack to the school wall Kettlebell swing x25 OYO KB Merkins x30 (15 each arm) OYO Napalms x25 OYO Run to Playground 10 pull ups 15 dips …
Bells by the 20’s
2 Pax posted for a KB Beatdown. The Thang: Warm up lap around the circus SSH, IW’s, Squats, Merkins, BBSU’s all x 20 & OYO KB Revolutions: Halos, Slingshots, Around the Worlds, Fig. 8’s & Hunchbacks, all x 10 each direction. the following sets were all OYO and done in sets of 20 unless otherwise …
Hamstrung Bells
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. …
Kettlebell Press Circuit and a Top Ten Routine
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 …
Birthday Bells
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 …
Two Pax and Ten Exercises with Bells
YHC was the first to arrive at the AO and he waiting some time before deciding that a lonely run might be more worthwhile than a lonely bell workout, but, lo and behold, Silver Bullet arrived to save the day – better late than never! Conditions: Absolutely perfect – maybe 50 degrees. The Thang: Warm …
2 For The Show
2 Pax came to #TheYard for a #BellBeatDown. Conditions: really nice in the 60’s The Thang: we took 2 laps around the circus to warm up, then commenced with KB Revolutions 10 each way for Halos, SlingShots, Around the World, Figure 8’s and HunchBacks all OYO. Then we got down to business, all OYO Set …
The Dirty MacDeuce (Times 7) and Bertha
Four faithful PAX started the day right: in the gloom and in the good, cool, clean air. The traditional Dirty MacDeuce has three sets of exercises that are done for 12 reps each, without a break in between and followed with a jog. Typically, one of the exercises is chest, one core, and one legs. …
“…Merkins made America great…”
A balmy 40 degrees…a different world from the previous weeks’s winter. Seven PAX met in the gloom to #BeBetter. A mentor instructed me once that Merkins made America Great. So Merkins were the centerpiece of the morning. Warm Up Squats x 20, Halos x 10 (clockwise and counter), Sling Shots x 10 (clockwise and counter), …
Stupid Cold Bells
4 Pax braved the 25 Degree weather and winds to swing some iron and #GetBetter. Conditions: Very, very cold and windy. The Thang: Disclaimer by YHC and 2 laps around the circus to warm up. Followed by: SSH’s, IW’s, Squats, Merkins and BBSU’s all x 20. All OYO unless otherwise specified. KB Revolutions (10 …
Turkey Hangover Bells
2 Pax braved the post-tryptophan cold at #TheYard for an #OldFashionedBeatDown Conditions- lonely, at first, then Teddy showed up. It was still cold. The Thang: Warm up with SSH, IW’s, Buttkicks, HighKnees, Merkins & Squats, all x 20 & OYO. KB Revolutions: Halos, Slingshots, Around the World, Fig. 8, Hunchbacks, all x 10 each way. …
Cold Iron Work
F3 Iron Yard – Cold Iron Work 3 Pax braved the cold to get some good work done. Conditions: Cold. 34 degrees. Dark. Warm Up Jog around the circus SSH x20 IC Windmill x20 IC Imperial Walkers x20 IC Squats x20 IC Round 1 Start at bottom of the circus Kettlebell swing x25 OYO KB …
Sweaty Bells
5 Pax waded through the 97% humidity in a bizarrely warm mid-October morning to #GetStronger by #SwingingSomeIron with YHC. Conditions: 77 degrees and stupid humid The Thang: Warm up with 2 laps around the circus following YHC’s disclaimer. Followed by light stretching and then some SSH, IW’s, Merkins all x 20 OYO, Calf raises x …
Bell Beatdown on a hot, humid October Monday
Iron Yard 10/9/2017 5 Pax met up for a ridiculously hot October morning. Autumn? What autumn? Conditions: Hurricane Nate swept through the South yesterday leaving steamy conditions for the morning workout. 79 degrees and 88% humidity according to the weather app. In October. I was hot. Disclaimer. The Thang: Warm Up: OYO x20 each of …
Capture the Stumble Flag 10k
Six PAX; Shocker, Noonan, Fallout, Cutler, Trademark & YHC set out at 0515 on a quest to conquer the forbidden land of #Stumble and return with booty. That means treasure men (or in this case, the #Stumble Shovel Flag), get your minds out of the gutter. The remaining nine wrapped with #TheArmory and began their …
Pondo Rally, Sort of
3 pax came to #TheYard for YHC’s Q after some time off from iron swinging. YHC hadn’t yet realized the AOQ had put the pressure on with a gladiator meme to pump of the pax. Unfortunately, the workout wasn’t as awesome as the meme. Conditions: muggy. The Thang: following the disclaimer, the pax warmed up …
First Friday (in Aug.) at the Iron Yard
First Friday (in Aug.) at the Iron Yard – 8/4/17 Conditions: Moist! 75 degrees. The Thang Warm Up: Jog around the parking lot SSH x20 IC Imperial walkers x20 IC Windmills x20 IC Arm Circles – x15 and x15 IC Overhand claps – x15 IC Mountain climbers – x20 IC Circle up at Hollywood squares …
Columbia Convergence at Legion 7/4/17 76
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
Schweddy Bells with Teddy
Seven pax gathered in the gloom to move some iron. Conditions – warm and muggy – perfect for sweating out some poison. The thang: warm up: 20 each, in cadence: side straddle hops, imperial walkers, little baby arm circles, squats mosey around the campus first station – arms: 20 curls, 20 tricep press, 20 napalms, …
Running with Kettlebells
3 Pax braved the harsh elements (70 degrees, 170% humidity) for KB Beatdown and embarked on a modified Tabata KB workout. The Tabata High Intensity Workout is doing 1 exercise, AMRAP, for 20 seconds, then 10 seconds of rest, then continue for 8 sets or a total of 4 minutes. Each set is followed by …
Old Time Bells
4 men descend upon the #Yard for an #OldSchoolBeatDown with YHC. Conditions: humid Warm Up: 2 laps around the circus The Thang: KB Revolutions: 10 x each way- Halos, Slingshots, Around the Worlds, Figure 8’s, Hunch Backs The following exercises were performed in sets of 3 and cycled through for 4 minutes, followed by 1 …
Memorial Day 2017 at the Iron Yard
5/29/17 Conditions: Steamy. 79 degrees. Warm Up Jog around the circus SSH x25 Imperial walkers x25 Windmills x25 Arm Circles – x15 and x15 Overhand claps – x25 Mountain climbers – x25 The Thang: Round 1 20 Napalm 20 Goblet Squat 20 Kettlebell Swings 20 Single arm rows (10 each side 20 Kettlebell Merkins (10 …
Friday Morning at Iron Yard
4 hardy pax eschewed the monster runvergence, dodged emergency vehicles and moved some iron around the Dreher campus. Work was done: Warm up – 20 sidestraddle hops, 20 Imperial Walkers, 30 little baby arm circles (15 each way), 20 Windmills, and 20 Squats Farmers carry bells to front of school First station – arms: 15 curls, …
Monday at the ‘Yard
2 Pax post at #IronYard in the gloom and #gotbetter. It was a nice humid trip about the neighborhood. Metal was swung and #workwasdone. Conditions: 74 Degrees & Clear The Thang: COP • SSH 20 x IC • Little Arm Circles – Forward 10 x IC • Little Arm Circles – Backwards 10 x IC • Carolina …
Ringing in a Wednesday at Iron Yard
Beautiful spring morning at the Iron Yard – 5 pax showed up to take advantage. The Thang: Warm up – 20 Side Straddle Hops, 20 Imperial Walkers, 20 Windmills, 24 Little Baby Arm Circles (12 forward, 12 back) & 20 Squats Cusak over to the playground, circle up 20 curls, then 5 pullups; 20 merkins, …
Dora the Bellsplorer
YHC went searching through the annals of Iron Yard history and completely STOLE today’s workout. Don’t even feel bad about it… The conditions, perfect. The PAX, more than capable of showing how work was done. Warm-up went something like this: SSH x25 Imperial walkers x20 Baby arm circles – x15 and x15 Overhead claps – …
Two for Iron Yard
Two showed for the Iron Yard this morning for an upper body work out. Dedication and persistence sharpens the Iron. Warm Up: SSH X 25; Mountain Climbers (4 count) x 10; Halos with the bell, 10 both ways; Sling Shots with the bell, 10 both ways The Thang: A series of “Elevens” 10 Goblet Squats …
Warmin’ up at the Yard
4 Pax post at #IronYard in the gloom and #gotbetter. As tweeted last night by the AOQ, Double Down, a warm front was expected this morning and the temperature should be no reason not to post. Boy was he right, temps were up 3 degrees to a balmy 30. So warm that there was almost no …
A Random Midweek Medley
7 Pax post for a pretty random mix of KB workouts. I hope a good time was had by all. Conditions: A great 50 degrees. A light rain overnight may have knocked some of the pollen out of the air. Warm Up Jog around the circus maximus SSH x25 Imperial walkers x25 Windmills x25 Arm …
Rolling Turkish Get Ups Out of NATO
6 Men posted at the Yard in the unusually warm March 1st gloom for a mildly entertaining, but totally nasty KB workout with YHC with some Pres. Trump inspired names for the exercises. Conditions: Is it summer? the Thang: Warm up with a group mosey around the Circus Maximus followed by some KB revolutions: Halos, …
Kettlebells + Tabata = ?$%@#$!
I am writing this up for Nails, so I am adding some of my own comments to his backblast. First off, tabata’s always kick my #$@, which means it is a good workout. If you haven’t done this yet then look into it. By the end of the workout there were threats made, promises to …
Heavy Metal Mosey
4 Pax post at #IronYard in the gloom and #gotstronger. Another great morning with kettlebells and as always, #workwasdone. Conditions: 41 Degrees & Clear The Thang: COP • Mosey around the loop mixing in bearcrawls, lungewalks, and karaoke • SSH 20 x IC • Little Arm Circles – Forward 10 x IC • Little Arm Circles – …
Trump Grabbed My Kettle Balls
4 Pax descended upon the #IronYard to swing their kettle balls and start their weekends off right. Conditions: Low 60’s and damp. the new location at the front of DHS at the Hollywood Squares is dark. The Thang: Warm up with KB revolutions (all x 10 both ways): Halos, Sling Shots, Around the World, Figure …
Better with Bells
Five Pax got better with bells this morning. Conditions: Perfect – Clear, 60 degrees with a slight breeze. Is this January or May? Warm up Ssh IC x20 Imperial walkers IC x20 Arm Circles x15 each way Overhead claps x15 20 Squats OYO 20 ‘mericans OYO The Thang: 4 Stations around the circus. Station 1 20 …
Ringing in the New Year at Iron Yard
Seven Pax showed up to swing some bells and sweat out some poison. The Thang: warm up – 25 each side straddle hops, imperial walkers, little baby arm circles, squats Mosey over to the circus Partner up. Partner 1 farmer carried the bells while partner 2 exercised, then sprinted to catch up and swap out. …
We’re going streaking
9 Pax posted in the gloom at #IronYard and #gotbetter. #IronYard is one of YHC’s favorite places to post and Q. Always a good size Pax, excellent 2nd F and mumble chatter, and a great opportunity to try new things. In prepping YHC’s weinke, he couldn’t think of a time the Pax of #IronYard ever …
#Iron Yard – Breathe that Good Air
9 PAX strong at the Iron Yard this morning. Welcome back, Chewie. A circuit of focused muscle group work split by jogs, lunge walks and sprints. Good work by all. Weather: Balmy, over 40 degrees. The Thang: Warm Up: Side Straddle Hop (X 20), in cadence. Imperial Walkers (X 20), in cadence, Butt Kicks (X …
Happy to “Skip” this Workout
27 degrees cold and clear. Another cold morning did not deter seven faithful who rose from the fartsack, dressed in tights with beanie hats, and carried the coldest Kettlebells in town. “Coldest Kettlebells in town!” “Get ’em while they’re cold!” Warmup jog in place / disclaimer Imperial Walkers IC x 20 Butt Kicks IC x …
Ironyard Burnfest
Fresh off seeing the Clemson loss in person and only posting once for the week, made for a good foundation to orchestrate a reasonable level of suck for this Q. P200 training has kept YHC apart from the #bellmagic for weeks. It was time to bring a moderate level of pain and punishment to those …
Running of the Bells
6 pax posted in the windy gloom for a Kettle Bell Beat Down and got better. Conditions: Mid 40’s and windy The Thang: Warm up with a lap around the parking lot. IW’s x 20 IC, Butt Kicks and High Knees x 20 OYO, Squats x 20 OYO, Merkins x 20 OYO Purse Snatch Suicides- …
Ironyard Backblast, Staying Warm
7 pax said to hell with the cold and showed up for iron yard this morning. The Condition: 27 degrees The Thang: COP LAC fwd while running in place x 15 4 count 10 tuck jumps Butt Kicks plus overhead claps x 15 4 count 10 tuck jumps High knees x 15 4 count Move …
Bells, Blocks and Bricks
YHC would change a few things about his VQ at Iron Yard but we stayed active and got in a good sweat. We started with a warm up lap around the circus. Imperial Walker x 20, Arm Circles x 15 forward and backwards, 20 LBC’s OYO. Jumped right in to the circuit after warm up. …
(Almost) Twelve Days of Christmas
Conditions: Great – 43 degrees with a little fog Warm Up Jog around the circus SSH x25 Imperial walkers x25 Windmills x25 Arm Circles – x15 and x10 The Twelve Days of Christmas Thang: On the 1st Day of Christmas the QIC gave to me . . . 1 Napalm 2 Goblet Squats 3 single …
Dora with Bells
Six Pax posted for a modified Dora 1-2-3 with bells. YHC’s goal this morning was to keep the heart rate going while getting in a core kettlebell workout. Conditions: Perfect – 57 degrees with a light breeze and about 75% humidity The warm-up started a minute late as YHC scrambled to find a time keeping …
Have we done this before?
7 pax brand a cool Friday morning for a Nails biting beatdown with a little bit of Dejavu mixed in. The Condition: clear and low 50s The Thang: 15 ea of the following: Rt Arm Curls Left Arm Curls Squats BB Sit-ups Rt Arm Waiter Press Left Arm Waiter Press 2 arm bell swing LBC’s …
Substitutes are never as good as the real thing…
Spot texted me Tuesday night and told me he had the flu and if I could cover for him. Of course, I never mind. However, subs are rarely as good as the real thing so I tried to live up to the workout that Spot would have provided as Q, which is a tough task …
Football Beatdown & Position Groups
10 Pax posted in the gloom to #GetBetter at #IronYard. YHC really enjoys Q’ing #IronYard…especially when inspiration is available for an unique workout. In watching the “game” last night between my beloved Cleveland Browns and the Cincinnati Ben-gals, it quickly became apparent that the Pax NEEDED a football inspired #beatdown while focusing on the different position …
Just a little Pushing and Pulling at Iron Yard
6 PAX this morning for Ironyard at the Woodshed. I forgot my yogi mat this morning, which I hate because the grass was real wet and we had a ton of fire ants all around us. I also believe until we have a freeze each AOQ should supply bug spray. The mosquitoes where bad!! Weather: …
100 Calf Raises Plus The Iron Bunny
Nine strong men got a little better this AM. 56 degrees and clear. Warmup SSH IC x 25. Imperial Walkers IC x 25. Slingshots x 15 each direction. Move quickly with bell across parking lot. Rear Parking Lot Karaoke out and back. Jane Fondas with KB 10x each side. Ski Jumps on white lines x …
Kettle Bells Don’t Float So Keep Them Up!
9 men shook off the fartsack threads and braved the rain to try out IronYard at its new Wednesday home. With the MudRun tucked away in the Archives, YHC stumbled upon a large amounts for “free/creativity time”. Perfect timing to piece together a creative challenge for the Pax. Since this was the first launch of the Wednesday Ironyard …
Bitter Sweet Bells
7 Men warmed the Iron Yard one last time at DHS on a Wednesday gloom and got after it Pondo-style with lots of bell merkins. Conditions: a balmy 46 degrees The Thang: Warm Up with a lap around the parking lot. SSH, IW, Squats, Merkins all x 20 OYO KB Swings x 20, KBBBSitups x …
Around the circus we go . . .
I apologize for being over a week late in posting, but with the events of last Wednesday I’ve been playing catch up. This was my IronYard VQ. IronYard had to be moved to the Woodshed b/c of uncertain road conditions, and the start time was later than usual b/c of the mandatory curfew. Conditions: No …
276, 276, 276…reps that is
Unlike the previous few times I have Q’d I had no clue what I was going to do this morning even as we were in the midst of COP. The 7 pax that came to Ironyard unfortunatley endured what was to come. The condition: mid 50s The thang: COP All 15 reps at 4 count …
The Forge
This morning 8 pax presented to Ironyard ready to forge themselves (yeah I know, this is cheesy but what do you want). Anyway, here you go. I am going to post the previous scores so you can see how you progressed. Oh and by the way, Papercut took the title (2nd one in a row)! …
Grant That I May Not Seek To Be Consoled As To Console…
13 Total show at the F3Woodshed AO today, 6 for IronYard – 7 for Stumble. 61 degrees, 97% humidity. YHC Q’ed Stumble and Stretch Q’ed Iron Yard. Iron Yard from Stretch was likely a bit of a beat down in proper form, pun intended, which started before Stumble and ended after. Stumble was a simple …
Grant That I May Not Seek To Be Consoled As To Console…Read More »
Tour de force? Sure.
I didn’t know how many pax members would come with the threat of rain this morning but five men who could care less about the weather and some moisture came to Ironyard for another Stretch led impromptu workout. The Condition: wet and in the low 60s/high 50s The Thang: (all exercises with KB except sprints …
Operation #nomoresoccerarms
9 Pax posted in the gloom to #GetBetter at #IronYard. Glad to have brothers Loveseat and Papercut back safely from their guy’s trip to Argentina. Understanding that agility can not be forgotten, YHC’s weinke was built with Operation #nomoresoccerarms in mind. I think the Pax enjoyed it…with of course the exception of Loveseat at the end…when YHC …
Little #MumbleChatter in the #IronYard
There was little #MumbleChatter in the #Iron Yard this morning as 7 PAX pushed through two reps of a tough circuit. Cool temp with a light breeze. Lots of work for the upper body. Here’s the Thang. Warm up: Touch Toes stretch (x2), Side Straddle Hop (x20) in cadence, Imperial Walkers (x20) in cadence, Mountain Climbers …
You Can Go Home Again
9 Men braved the cool weather for YHC’s return to #IronYard. It’s been way too long, due to BRR training. I have missed not only my #YardBros, but also a change in KB style. Under Stretch’s expert leadership, the Yard has transformed from old school, old man, mostly stationary KB workouts to high tempo, agility …
Why was it so quiet today at Iron Yard?
10 PAX took part in the first kettle bell and agility workout. The PAX would like to welcome our 2 FNG’s Grant Miles – Virus and Brandon Vaughn – Strain. I think everyone got what they came for this morning. It was great to have 2 FNG’s as Iron Yard continues to grow. If you …
The NEW Ironyard
I would love to take credit for this shift in the workout at Ironyard but the reality is the credit goes to Backdraft. Ironyard is incorporating agility and cardio into the workouts from this point forward. Happy Trees did a great job with this earlier in the week and Wiki would have done the same …
Ironyard “Happily” Tours Brickpile
72 degrees and 90% humidity. 7 Pax chose the harder thing, took the DRP and absolutely owned the gloom this morning. Welcome to the NEW #Ironyard! Warmup Cross Country’s AKA Mission Impossibles AKA Tom Cruises. Leg Swing Lunge (3 leg kicks followed by a rear lunge hold for 3 seconds) 5x each leg. KB Figure …
#AnchorStrong + #IronYardFit – Kettlebell Convergence
Conditions: 69 degrees and beautiful. 24 Pax stumbled out of the bed and assembled in downtown Columbia at beautiful Canal Side Park for a Kettlebell Convergence of epic proportions. It was short sleeve weather, low humidity, and a fast paced workout with plenty of variety. It was great to see so many brothers fro Lake Murray / …
#AnchorStrong + #IronYardFit – Kettlebell ConvergenceRead More »
Ironyard PPT
Today the Ironyard pax were introduced to the physical performance test consisting of 6 exercises (one of which we did not get to due to poor time management on my part). There was one FNG along with 8 additional pax members who were ready to test themselves. A very complicated formuala was contrived by yours …
Nailed em
Old School KB 6 pax got better this morning with an Old All exercises x 15 Right arm curl Left arm curl Triceps curl LBC w/ bell-25 Double arm swings Right Waiter press Left Waiter press BBS w/ Bell-25 Figure 8’s-right Figure 8’s-left Bell squats Overhead extension Rinse and repeat 4 total sets The usual …
BigTime Returns to IronYard
Its been about a year since I have had the pleasure of attending an IronYard workout. I forgot how much fun they can be. It is a great reminder to get out there and experience other AO’s outside of your Homebase daily routine. Since I was a little out of touch, I brought a touch …
#PreBlast for 2015 Hurricane Hike
Its time for the 2015 Hurricane Hike in Camden. This is a great opportunity for any Ruckers to get some distance under weight and also enjoy some good Food, music and other entertainment. Website: http://www.sg.sc.gov/Hike.html The Website says that the Guard needs to be there by 7:15 for weigh in so we will as well. …
65
Three pax members showed up at Ironyard for Nails’ Q celebrating 65 years. He brought out an oldey but goody for his workout (a lot of grumbling the last time he did it, so it was good). Nails would never say this but I believe he is the epitome of what F3 stands for. The …
No Man left behind – an observation
A few weeks ago I was at a Tuesday bootcamp when we began the workout with a run (heading to a destination that was good distance away). I was jogging beside one of my buddies when he stopped and decided to wait on a member of the pax who was lagging behind and struggling a …
#WalkThisWay…Inspired by the Greatest American “IronYard” Band
5 Pax posted in the gloom to #GetBetter with a little iron. In thinking up his #Weinke, YHC couldn’t help but think back to an ongoing debate with F3Columbia’s own Kim Jung (@jamweb9425). To let those who weren’t there in on it…it was hotly debated at the last charity event “planning meeting” who was the …
#WalkThisWay…Inspired by the Greatest American “IronYard” BandRead More »
Teapots, Baby Makers, and Proper Merkins
Conditions: Summer in famously hot Columbia. 79 degrees and climbing, cloudy, humidity like a sauna, no breeze. Nine pax took the Daily Red Pill, fought off the sleepies, and braved the sauna like humidity for a Happy Trees led kettle bell workout. Warmup: Mission Impossibles x20 Seal Jacks x20 The Thang: Proper Form Merkins x10 …
Five Corners of the Iron Yard
6 pax began the morning with a tour of the Iron Yard, incorporating some cardio base with the usual muscle stretch and toning in which kettlebelling excels. Conditions: Clear sky, warm, muggy, good air The Thang: Warm up: Side Straddle Hops x 20 in cadence, Imperial Walkers x 20 in cadence, Halos (10 clockwise, 10 counter clockwise) OYO, …
Iron, Sandbags and Telephone Poles
Conditions: 75 and damp It was time to mix things up a bit at the Iron Yard and we had a special guest named Hee Haw to try to impress…. No Turkish Get-ups today….. The Thang: Disclaimer and Warm-Up: -SSH: 30 IC -Lil Arm Circles (Foward and Reverse): 30 IC -Butt Kicks: 30 IC -High …
The silent F, a pre-blast
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
KettleKonvergence 1.0
16 Pax from #Iron Yard and #Anchor came together for the first ever #KettleKonvergence on a beautiful spring morning at the Yard for a serious #DownPainment delivered by Malfunction Junction and YHC.Wiki delivered an excellent Good Friday devotional and many of the pax enjoyed some 2nd F fellowship at Dunkin Donuts. This was a great …
#KettleKonvergence- PREBLAST
The first ever #KettleKonvergence is coming! Mark your calendar for April 3rd to post at #Iron Yard and join Malfunction Junction and the Anchor Pax for a #KettleBellBeatDown, great fellowship and a Good Friday Devotion to start your Easter Weekend. Bells swing at 5:45 am. Cofeeteria to follow the 45 minute workout at Dunkin Donuts. …
amble mosey/ name in progress
When: to run concurrent with amble an alternative to amble reminder Mon. Wed. 5:45-6:30, Fri. 5:30- 6:15 Where: Dreher High school parking lot Purpose: a brisk walk/mosey not more than 3 miles due to time limits Big Time and myself (FOG) decided to go the Field of Dreams route, “build it and they will come”. …
F3 Golf Outing Pre-blast October 10, 2013
Gentlemen of F3, We have set up a golf outing for October 10th for a good 2ndF time of Fellowship. The Skinny The Golf Club of South Carolina at Crickentree www.golfclubsc.com 1084 Langford Road Blythewood, SC 29016 803-754-8600 11:00 Registration Opens 11:30 Hamburger/Hotdog Lunch 1:00 Shotgun Start Format: Play …
Johnny 5
11 PAX met for a solid downPAINment this AM at the Iron Yard. What started out as a cool morning was quickly replaced by solid circuit of sweat and fatigue inducing kettlebell rotations. The Thang: Cardio Warmup Big Arm Circles x 20 Toe Touch Kick x 20 SSH x 20 High Knees x 1 min …
Tag Team Kettlebells
In an effort to bring the pain this morning, the PAX took part in a KettleBell/Core Tag Team Workout. While 1 partner was swinging away with the Kettlebell, the other partner focused on an ab squeezing exercise. The Thang: Warm-up: Side Straddle Hop (20×4 count) Arm Rotations (OYO) Merkins (~15×4 count) 1st: 100 standard swings …
You can't unring that bell…
We had a record turnout of 16 men show up for Robber’s first take at the kettlebell Q. I have to hand it to Homewrecker, Qing a Iron Yard workout is brutal. Hats off to him for getting Iron Yard off the ground for the first month. Let’s jump in and give him a hand. …