F3 Lake Murray Backblasts
New #CSAUP opportunity for F3 Nation. F3 has been formally invited to participate in the Special Operators Challenge (SOC), on May 30 at The Carolina Horse Park in Raeford, NC. SOC is the brainchild of Special Forces Major Ivan Castro. If you are looking for a definition of bad a$$ read this. SOC is a …
Special Operators Challenge – Raeford, N.C. – May 30thRead More »
5 PAX entered the gloom, curious and intrigued to see what the Q, Columbo, was talking up all week. Introducing the PAIN TRAIN Condition: 54 degrees and dry. Beautiful Jumanji morning After the disclaimer and prayer the Q announced, as he always does, the PAX were under siren alert (10 Burpees is siren is heard in …
21 PAX emerged from the #Fartsack on this glorious morning, arriving at #TheMission out of a commitment to themselves and, more importantly, a commitment to one another. Work was done and a commitment was made by all to one another to #GetBetter. Gentlemen, this is an AO unlike any other. Conditions: Perfect TheThang: Disclaimer from Robber …
I am excited to announce that the dates for the mission trip trip are July 2-11, 2015. Myself, my daughter Olivia and my pastor, John, will will be going. I ask you to pray for us in the coming months as we prepare, spiritually, for this trip. I thank you for the encouragement, support and …
Conditions: 58 degrees, with no wind, and a little drizzle in the air cool the body………..perfect Yes there was the sound of rain falling on the roof this morning, but 5 Pax stumbled onto the shores of Lake Murray for a fun kettlebell work out, courtesy of LaMont’s “Wheel of Misfortune”. The morning began with a …
On May 30th, 2015 the Men of F3 Midlands will converge outside of the gloom and inside of a building for an amazing, enchanting evening of 2nd F that will put their good times to a good use…benefiting Palmetto Place Children’s Shelter and supporting our work at Oliver Gospel Mission! Conditions: Starry night, …
6 pax posted at Wander for a return trip to TheHook because, as we know, It’s “The Hook brings you back!” according to John Popper and Blues Traveler. The starting point was TurningPoint (Midway Elementary) from the front parking lot. There were hills, and a few more hills…. it was a little hilly. But a pleasant …
Wow! The men of Mint Hill, NC are fired up to get this thing launched. They finally have their own AO close to home, and now an official launch date! Please join the men of Mint Hill, Saturday, June 13th at Veteran’s Memorial Park off I485 on Highway 218. The workout will launch promptly at …
Join Law Enforcement officers from across the state as they carry the “Flame of Hope” from the State House to the opening ceremonies of the Special Olympics ( http://so-sc.org/about-us/ ) Summer Games at Fort Jackson. Runners will run an approximate 7.5 mile route through Columbia ending at the Soloman Center on Fort Jackson where the …
6 Faithful Pax post for a Jumanji round of Four Corners. COP SSH x 25 IC IW x 25 IC TTT x 25 IC Windmill x 20 IC Mosey to first corner, AKA the light pole by Baseball park entrance. 20 air squats OYO Mosey to Bleachers, 20 Dips OYO Mosey to sidewalk outside other …
The Gauntlet has been Thrown. Do You have what it takes to accept the challenge? Can you take on ALL of F3 Lexington and F3 Columbia’s toughest workouts in ONE week? 6 Days 6 Workouts 1 Purpose; To Get Better. This challenge is open to ALL PAX. Test yourself against the most challenging workouts in …
Conditions: Upper 60’s / Low 70’s and humid Route: Begin at the RBHS Stadium entrance, proceed up Cemetery Hill to the Super Spooky Woods Trail and continue around behind school and along Perimeter Road back up the hill beside the practice field and back to Cemetery Hill. Rinse and repeat minus the Super Spooky Woods …
Wander With Wapner (version 2.0)(still not a sign of the apocalypse)Read More »
500 pax converged at the Leatherneck Course in Gaston, SC for the 2015 Spring Edition of the Super Bowl of F3 – THE LEGENDARY ULTIMATE CHALLENGE MUD RUN. There were some impressive perfomances from the pax ranging from 16 teams completing the course in under 1 hour time to some first time participants conquering the …
Spring 2015: 500 Pax Complete the Super Bowl of F3- The Mud RunRead More »
Conditions: 71 and Very gloomy 7 PAX posted for a YHC led plagiarized WO. #noshame Disclaimer Prayer COP: SSH X 20-IC MERKINS X 10-IC SQUATS X 10-IC LITTLE ARM CIRCLES X 15-IC THE THANG: NO REST BETWEEN ROUND THE WORLD X 10 EA DIRECTION ROWS X 10 MILITARY PRESS X 10 GOBLET SQUAT X 10 …
Imitation Is The Sincerest Form Of Flattery (So YHC Copied Sway’s WO)Read More »
March for Babies – Midlands (Greater Columbia) 2015 Date: Saturday, April 25, 2015 Time: 9:00AM Registration Time: 8:00AM SC State Fairgrounds 1200 Rosewood Drive Columbia, SC 29201 We’re getting ready to walk in March for Babies! It promises to be a fun day out with people who share our passion for improving the health of …
Pre-Blast for Mission Ruck for Babies – April 25th – Columbia, SCRead More »
4 Pax posted for some Wandering through the neighborhoods along Highway 6. Conditions: Cool and damp (Temp in the 50s and humid/foggy) The Thang: BOM: Disclaimer / Prayer Depart Pilgrim Lutheran Church, take a left down HWY 6, Take a left on Aston Lane in Whiteford Lake. (contemplate ringing SlimJim’s doorbell….) Continue up to the …
Conditions: 60ish degrees with light intermittent rain, perfect in the gloom! 20 pax, with 1 FNG, fought off the fart sack and met in the Jumanji gloom at Howard Park for a F3 Lexington Convergence with the special guest F3 Lake Murray’s Strut Brigade and the one and only Pajanimal. Pax were required to have …
Strut Brigade Converges with F3 Lexington & Brings ROPES!Read More »
Well, another Mission post is in the books till next Saturday (Robber can relax) – the 3rd. If I had limited influence with F3, I would spend it encouraging the three Midlands regions to post and Q and do both often at The Mission. The Coffeeteria Comments below do a feeble job of explaining why …
4 Pax from the #Herd arrived this morning not knowing what fate had for them. Luckily it was only a deck of cards. COP 25 SSH IC 20 TTT IC 10 LBAC forward and backward IC 15 Windmill IC The Thang Mosey to canteen and find deck of cards YHC had placed on bleachers. Each …
Turn on your phone, open your calendar app, and select April 29th at 5:30 pm. Title the event “F3- Palmetto Place Hump Day Happy Hour at River Rat Brewery.” Then encourage all F3 men to show up for a beer and a chance to hear about our “Third F” initiative at Palmetto Place Children’s Shelter. …
Palmetto Place – Hump Day Happy Hour – April 29thRead More »
The MECA region is honored to host the 2015 edition of The Bear, the preeminent NOCO #CSAUP event. Who can participate? F3 Nation What is it? A strenuous 10 mile course, with Pain Stations, winding through various MECA AOs Where is it? This event will begin at Highland Creek Elementary (7242 Highland Creek Pkwy Charlotte, NC 28269) …
Alright brothers, the time is now to band together and take on these Leaps! This post is to ensure the PAX taking trips over to lead or attend workouts have everything needed to be successful. Taking a free, outdoor workout organization that invigorates men, creates friendships, transformational stories, and whole bunch of other good and spreading …
Despite the possibility of YHC being on the Q twice in a week being a sign of the apocalypse (as pointed out by Quisenberry), 10 PAX arose out of the fartsack to put their rucks through their paces in the unusually brisk (for this week) Easter morning gloom through the hills of Whiteford. Today’s route …
On April 4th, on Easter’s Eve, 17 men posted on a soggy morning at Finaly Park for The Mission. This was our second installment of The Mission AO, and it came complete with rain to wash away the pounds of pollen in the air. Thankfully the men of the Mission preserved through the deluge to …
We had a really great workout at The Mission this morning, and have been presented our next opportunity to help these fine men. For the second week in a row, we had guys posting in denim. Today it rained pretty good, so they were soon working out in wet denim. I don’t know of anyone who …
I love Easter. You see, awhile back I got sober this time of year so the season holds a special meaning for me. For me, Easter is all about second chances. History is full of examples of guys being given second chances. During last night’s Good Friday service, Dean Wormer read the long account of …
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 …
My F3 brothers at Jumanji have been encouraging me to write a pre-blast to highlight my upcoming mission trip to Nicaragua. I do this humbly as I am not necessarily a big fan of bringing attention to myself. I’m simply doing what the Lord is telling me. If you were to tell me at the …
Do you know anything about The LEAP? Is it… A. What we were all hoping would lead to Tom Brady seriously bruising his ego? I know I was hoping that Bill Belichick had leapt just before him and Tom would have landed on Belichick down in that lagoon and neither one of them would coach or …
Alright guys, it’s go time. Here’s a few last minute details prior to Saturday’s Big Bang at The Mission: Plan on getting to Finlay Park by 8:20 so we can rally before the troops arrive. Our meeting point will be the stage nearest the corner of Assembly and Taylor. If you have an extra new pair …
“So let us not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.” ~ Galatians 6:9 Since the #BRR last year, YHC has been “out of it”. Damn near taking the #bluepill in fact. YHC still signed up to do …
Conditions: 60 degrees and beautiful. 5 Pax stumbled upon the shores of Lake Murray this morning, with Kettlebells in hand, for a fast paced work out on what can only be described as the perfect morning. It was short sleeve weather, low humidity, and a nice crisp breeze that kept the sweat at bay. This Lexington / Lake …
Unless you’ve been living under a rock or running 200 miles across our great State, you’ve heard about this Saturday’s launch of The Mission: Columbia’s newest AO designed specifically for the men of the Oliver Gospel Mission Recovery Program. You can read the full details here: http://f3nation.com/2015/03/16/the-mission. This Friday (3/27) at noon, we’ve been invited to …
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. …
Quick link to PART ONE – http://f3nation.com/?p=156979 PART TWO – The D.R.P. My father’s desire for a “miracle pill” really did not surprise me. We live in a world where technology creates so many things in terms of instant results and instant gratification. We are spoiled by technology – too much sometimes. We want what …
For all of my F3 brethren. It is a little long but has been on my mind for a while now so please bear with it. I hope it brings you some good reasoning for what we do together! PART ONE – THE SEDENTARY LIFE Today I made my one of my routine visits to …
Conditions: 55 deg and light drizzle To the dismay of YHC, woke up to light rain even though the forecast was calling for clouds only, with rain later in the day. Fortunately that did not stop 6 pax from pulling themselves from the fartsack for a brisk (sub 15 min/mile) pace across the Lake Murray …
One of those post where you know the numbers will be small, a lot of PAX are somewhere between Elloree and Charleston, either pounding the roads or packed in a rental van. That leaves four to hold down the homefront – a convergence at that. Jumanji and Strut would post at the Muthership and following …
“I feel stronger after a BC than when I Fartsack” Convoy March 21, 2015Read More »
Introducing the Swamp Rabbit region’s very own CSAUP: #TheJackalope. The event is a 7+ mile run through several AO’s and will include pain stations along the way (roughly every mile). This is not a race, but a group run, pax will be complete the pain stations together, regardless of how quickly they complete the mile. 4/6 …
notify YHC ASAP (Twitter @RFolline) if interested in this shortened version of the Quarry Run tomorrow evening followed by a few beverages at the Vulcan office on-site – limited # of spots. Sign-ups @ www.quarrycrusherrun.com for the official run on 4/18. Discount code f3 –
Palmetto 200 – 4 days and counting! The F3 Nation has been training hard for the last few months and it is almost go time. A few reminders before we hit the pavement (thanks to our relay pros, Subprime and Chaser, for your contributions to this)… TAPER Be wise this week. If you’ve done a …
The Opportunity If you are looking for an opportunity to be a #HIM, then look no further, (but please read on)… Following the template laid out by our Northern brothers in F3 Metro & Raleigh, F3 Columbia will establish a downtown AO to support an organization that’s all about invigorating male leadership in our community: The Oliver Gospel …
7 pax posted this morning for a new route at Wander. The starting point was TurningPoint (Midway Elementary) from the front parking lot. There were hills, and a few more hills…. it was a little hilly. Thankfully the vehicle traffic was light making for a pleasant morning to #GetBetter. Conditions: High 50s with a breeze. …
Saturday morning’s rain did little to deter The Strut Brigade and The Herd from converging at Jumanji for their daily downpainment. This day was a little different in that not only did they post for “The What,” the workout itself, but also for “The Why” in the form of a hands-on Q-school led by YHC. …
The Strut Brigade and The Herd Converge for “The What” AND “The Why” of F3Read More »
5 pax showed their strength on another cold morning at the ole #Anchor post this AM. LaMont had the Q so the pax knew that “low and slow” — with emphasis on the negative — would be on the menu. COP TTT 15 IC (Slow, get a good ham stretch here and come all the …
Conditions: 45* and for exactly 1 hour no rain The THANG: YHC woke up Sunday morning to the sound of rain wondering what would unfold for his group of wanderers who have for the first 2 months had good weather. I arrived in the parking lot of the Irmo side of the dam to find …
The word has been getting out for a while now that we will have a Marathon Ruck here in Columbia, and this pre-blast is to let you know it is a reality. #TClaps to Promo for the route design. What: 3 loops of a 9.5 mile course in the downtown / Rosewood areas. Total distance …
So there is the F3 thing and within F3 there is a rising GORUCK thing brewing throughout the regions. The GORUCK brewing makes some of the F3 pax do crazy things, pushing some of the limits physically and mentally to see what they could push through. Half of the pax were using this as training …
YHC thinks we all have dealt with or know someone whose life has been changed by cancer. It’s even tougher is when it happens to a child. The Curing Kids Cancer organization and The Columbia Fire Department are teaming together to create an amazing fundraiser event! Even though you may be nursing your wounds from …
Pre-Blast: Fire Truck Pull to raise funds for Curing Kids’ CancerRead More »
7 Pax set sail on this crisp and beautiful morning on the shores of Lake Murray. COP SSH x 15 – I/C Merkin x 10 OYO Little Arm Circles x 15 forward and x 15 reverse – I/C Merkin x 9 OYO Squat – 15 – low and slow Merkin x 8 OYO Through The …
Only 3 Pax present their man-card this frigid midweek morn for a repeat beatdown from three weeks prior – with a twist of course. YHC was hoping to share this experience with a few more pax, but alas it will have to just be brought out again another time. conditions: COLD THE THANG SSH …
Conditions: 28* Cloudy? The Thang: Chinstrap stepped up for his first Q at Wander. Hinting there were going to be hills (and a trip down Corley Mill) many on twitter were getting their ditch diving techniques down. The early morning helped with little traffic and a successful trip. Time to start pushing a little harder …
Warm Up Thru Tunnel 15 IC SSH 20 IC IW 20 IC Windmill 20 IC Burpees 10 IC THE THANG Grab Blocks from brick pile Mosey to school with Block above head Abort, Abort , Abort!!! Blocks more than YHC thought would be! Return blocks to pile and grab two bricks. Repeat to school. Stop …
Conditions: 9 pax survived the Strut/Jumnaji Valentine’s partners day led by YHC. I used this WOD in November and January when I Q’ed at Turning Point. Cool and clear in the upper 20’s. The Thang: Nice slow Mosey to the new parking area adjacent to the tennis courts. COP: SSH x30 IC Little Arm Circles …
Strut and the Jumanji Herd Converge for Valentine’s PartnersRead More »
Disclaimer, some of us are not right in the head nor do we claim to be professionals. So why would someone want to take off in the middle of the night, put a weighted ruck on, and then proceed to ruck 20 miles? Well…why not? Some of the Lexington pax had shown interest in doing …
YHC crawled out of his sleep number fartsack aching from the workout hangover of the day before. The Snakepit Convergence Double Down with 5K GoRun claimed some pax including YHC. Some of the Twitter Injury Reports included, “popped something in my hip”, “8 workouts in 7 days my legs needed a break”, “Nantan beauty …
7 PAX conquered the fartsack Wednesday morning for a partial repeat Q at the hands of YHC. The wind brought the cold, the Q brought the suck, and the PAX brought the downPAINment. Conditions: 28° COP SSH 35 IC IW 20 IC Squat 20 IC Lil Arm Circle 20 IC (10 each) TTT 20 IC …
I was deeply encouraged this week to see several pax organize a 3rd F opportunity in the Lexington area. After almost 6 months of posting, I agree with No Show: “F3 has changed me physically more than spiritually.” With other pax sharing the same thoughts and realizing the need to dig deeper spiritually, conversations started happening …
Pre-blast for Small Group/Bible Study Wednesdays 0530-0615 across from White Knoll HighRead More »
Conditions: 42* Balmy The Thang: 10 Pax gathered for our 4th addition of this wandering Sunday Morning Ruck. A new route had been selected. Leave parking lot, left on Hwy 60 towards Ballentine, Left on River Rd, a loop back to River Rd and to the parking lot. It was noticed halfway through that this …
What: Community Dodge Ball Tournament with 6 Man Teams ($30 registration fee per team) When: Saturday, March 7, from 4:00-7:00 pm Where: St. Luke’s United Methodist Church Family Life Center in beautiful Hickory NC Why: St. Luke’s UMC college ministries is raising funds for a spring mission trip to inner city Los Angeles CA and we want …
It’s that time again…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s have been contacted and we are working to get the ball rolling. Most regions have an assigned Mud Run Q for the Fall, the full list should be complete soon. The Ultimate Challenge Mud Run is the F3 …
Spring 2015 Mud Run Pre Blast – REGISTRATION NOW OPEN UNTIL 3/1/15!Read More »
4 Pax showed their fortitude in the icy cold gloom of #Anchor this morning. Thankfully, the wind was at a minimum — unfortunately, the pain was not. 5 circuits, with 4 sets per circuit, each set ending with 5 solid Merkins (solid Merkin = all the way down, and all the way back up — …
Conditions: 35* Clear The Thang: The beauty of meeting at the dam is there are a lot of options for routes. YHC chose a new route that would take us down Old Broad River, up Coldstream Dr. and through the golf course…..this route also brought hills…..was great work by the pax. A lot of mumble …
conditions: 34* and clear The Thang: 12 Men gathered for the 2nd edition of our Sunday morning rucks. This time we would be traversing some new areas of Irmo. Being one of the few Lake Murray pax many had not ventured to this dark mysterious place. I told the pax we would be doing a little …
Four Pax arrived at Jumanji for a 60 second AMRAP in 10 parking spaces. Warmup: All IC SSH 20 LAC 10 forward 10 Reverse Imperial Walker 20 Thru Tunnel 20 Wind mill 15 Mosey around back side of track and end up at Parking lot by the Restrooms The Thang: 10 parking spaces with different …
To all Columbia, Lake Murray and Lexington Pax (and anyone else who might make the trip) — F3 Columbia will be fielding at least two teams for the seventeenth annual Historic Columbia Chili Cook-Off, to be held at the Music Farm on Saturday, 21 February 2015. The night will be filled with lively competition, food, …
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s a wonderful mission that has seen great success in the past couple of years. The idea of “community” may prompt much discussion. Is it our neighborhood? Our town? Our city? Or, is it any …
As the Starfish model expands into 2015, F3 is planting a Shovel Flag on Daniel Island, SC. It is on tap to be one of the best Area of Operations (AOs). We will be starting the first workout Saturday, March 7th at 0700. The AO will be located at Governor’s Park, off of exit 24 …
It’s Official – Daniel Island Is Going Live 3/7/2015!Read More »
fellas, the theater has been gracious enough to give us another shot at filling up the theater. American Sniper saturday morning 1/31. the manager, Steve, has been a good friend to F3, and even though we had low turnout for Unbroken, he’s agreed to let us have a screening of American Sniper. I told him …
F3Columbia, lake murray, lexington to converge at the Movies: American SniperRead More »
11 PAX met in the gloom of Strut Saturday morning to converge for what was sure to be a momentous and gaseous occasion. With both AB and YHC in the house, flatulence could never be in short supply as the Herd made its way with Strut Brigade… THE THANG Jog to upper parking lot for …
Pax – the time has come to step up to the challenge! This is a great opportunity to push yourself for either a 5k+ or 10k+ beatdown. Regardless of your physical condition, I GUARANTEE you will feel this one the day(s) after. Lets Rock the Quarry with f3Nation. This event is being promoted nationally through …
Conditions: 25* light breeze The Thang: 6 pax gathered for a out and back as far as you can go across the dam. The pax went anywhere from 3.5-4 miles in 60 minutes. Great 1st and 2nd F present. We will meet again on the Irmo side of the dam this Sunday 0530. Tell your …
7 PAX attend for a F3 poker challenge @ #Jumanji BOM- Prayer Warm up- Mosey around parking lot Disclaimer on the fly! The Thang SSH x 25 IC Thru tunnel x 15 Imperial W Squats x 15- Looks better on paper! Little arm circles 20 forward, 20 reverse THE GAME: Tools: 1 Deck of cards …
Fresh off the largest Custom in GORUCK history, it was clear there was enormous interest in both a GR Heavy (which some of our finest are tackling in March) and a GR Light. Interest in a GRL not only came from some F3 brothers but also from many Ms, including the M of YHC. If …
One of my favorite F3 moments was shadowing the Columbia F3 Custom challenge last fall. After being there 10 minutes I knew this was something I wanted to put on my 2015 goals. A lot of the talk after the event was pax wanting to spend more time under their ruck. I threw the idea …
Gentlemen, time is upon us to take on the Run Hard 1/2 or Full Columbia Marathon. This race, on March 8th, works perfectly with P200 training schedules. Rather than recreate what has already been said, I’ll just refer you to last year’s preblast and the race website. https://www.runhardcolumbiamarathon.com http://f3nation.com/2013/12/18/run-hard-preblast/ http://f3nation.com/2014/01/30/run-hard-half-marathon-distance-training/ This link has long distance …
Pax of F3 Columbia, Lake Murray and Lexington time to break out your trail shoes and brush up on your compass reading (never know when you may get lost out there) it’s time to sign up for the Make My Day 5k or 12k at Harbison State Forest. This race was well attended last year …
Weather- 48 degrees and nice The Thang- run either 4 mile loop or 20 min out and back 14 pax with 1 FNG showed up this morning for the Big Bang of Lexington’s newest running AO, Stampede. It was great to have representation from all regions in attendance, Columbia, Lake Murray, and Lexington. Circle up …
New Year’s Day 1/1/15 Conditions- 31* and extremely foggy. Difficult to see the Shovel Flag from 100 yds. (will come into play later…) 9 Faithful Pax post: Tater Tread, Pale Rider, Smalls, Pontiff, Bondo, Waldo, Evinrude, Beaker, Crab Legs (Q) Mosey over to new COP location for warm up. All exercises I.C. SSH – 25 Imperial …
Happy New Year! It’s that time of year, when we all say were going to make changes for the new year, eat better, lose weight, exercise more, stop smoking, volunteer more, etc. etc. etc., blah blah blah. Chances are you’ve had resolutions every year and by the end of the 1st week or month of …
Gentlemen, it’s that time again! New years resolutions, weightloss goals, race goals, muscle gain goals, etc. — whether you are on a dreaded plateau in weight-loss, are still bouncing on the pogo stick (though perhaps at a lesser rate than before), or you’re in tip top shape but know you could stand to eat better, it’s time …
4 dedicated PAX stood in the gloom at Anchor this New Year’s Eve morn in a dense fog, to celebrate the 12 pains of Christmas New Years. Conditions 36° and moist. The THANG: COP SSH 20 IC TTT 20 IC IW 20 IC + Various 8-count stretches on command The 12 Pains of Christmas New …
It’s almost New Year’s Day, time for reflection and resolutions. Many of us have also been arriving at our 1 year anniversaries with F3 in the Columbia/Lake Murray/Lexington regions and have had some amazing results in all of the 3 F’s. But the big question is, “Now what?” Most of the pax who have been …
8 members of the Strut Brigade arrived in the gloom of Seven Oaks Park to start the day of Jesus birth with a little downpainment administered by YHC. Conditions: 54 degrees. It started to rain during the workout, but the Strut Brigade pushed through. We were “making the clouds sweat”. The Thang: Run to elementary …
Midlands Pax come join us for a private screening at Dutch Square Theater this SATURDAY, JANUARY 3 at 9am of UNBROKEN. Your plan for saturday morning should look like this: Post for your normal Saturday morning workout. Go home and grab the M and any 2.0’s who might want to see the film, or …
MOVIE DAY for F3 Columbia and Surrounding EnvironsRead More »
January 3, 2015 – Update Tried the core piece this morning, and the plans didn’t go as desired. This upgrade will still occur… it just needs a new form. Hold tight, it’ll happen. Quick summary Sometime in early January, a site update will occur. During that time, the site will be down for maintenance and …
4 Pax arrived at Jumanji for a Post Christmas Coupon Extravaganza! CONDITIONS- 35 degrees DISCLAIMER THE THANG Warmup, Mosey around parking lot, high knees, Mosey, butt kicks, Mosey, backwards, Mosey, Karyoke to light pole in corner of parking lot. COP 10 Burpies OYO 15 SSH IC 20 IW IC 15 Thru Tunnel IC 10 “CSPAN …
8 faithful showed up in the crisp pre-dawn hours for YHC‘s post birthday Q. Some were eagerly anticipating an early round of ring-of-fire…but there were other surprises in store… THE THANG – Duck walk – Butt kicks – High knees – Mosey to Eagle Nest parking for COP COP 39x SSH 39x Imperial Walkers 39x …
15 Pax converged on what started as a year end mash up of this years easiest workouts, but quickly turned into this years funnest (toughest) workouts. We had some special guests this morning including Charlotte NC finest Andrew Hall GEEK from F3NoCo. Also had one FNG who was the YHC brother, Jay McCown (Named Metro). …
The End of 2014 is Coming……What is 14 Count Body Builders????Read More »
Indulge YHC on this backstory from 12/27/13: The evening of Friday 12/27/13, YHC checked Twitter and noticed his buddy, Nathan, getting pressured into coming to an F3 workout. YHC had followed @F3Columbia for awhile, wanting to join one day but it was in Columbia and too far to drive for a workout that early in …
Although Santa may have come and gone, there was one final present for the Families of F3 and FiA waiting at #Depot. 69 men, women and 2.0’s converged to spend some time #gettingbetter together. The time we invest in the lives of our 2.0’s is invaluable. This is what it is all about. Planting seeds, …
24 Pax endured the Christmas Eve Monsoon to see many achieve PR’s on the 5K time. The results are the link below. Conditions: 45° and humid. Showers. Lots of them. Tha thang: Start at the Irmo side of the Dam. Start at Napalm’s instruction. Carry your legs as fast as you can to the turn …
Dang 5K #ChristmasEveEdition See 24 #GetBetter and #Wetter TogetherRead More »
Conditions: 50 Dryish, no falling percipitation but plenty to soak up from mother earth. YHC known for his remarkable fartsacking abilities decided showing up early wouldn’t leave the pax wondering and guessing if he would even post. Much like St. Nick they anxiously awaited is arival. Pulling his sleigh in on 3 wheels reindeer huffing …
Conditions – 45 degrees/gloomy 17 PAX w/ 2 FNGs jingled all the way to depot for pre-Christmas downpainment. Unfortunately, Sasquatch appeared in the gloom and threatened to steal the beef jerky from the PAX. Disclaimer THE THANG COP Merkins x 10 IC SSH x 25 IC Flutterkicks x 20 IC Russian Twists x 20 IC …
Conditions: Cool and wet. First question to the Q this morning, are we going to do much laying on the ground. My response “nope.” 5 pax survived Smokey’s upper body painfest. The Thang: Nice slow Mosey to the elementary school parking lot. COP: SSH x25 IC Imperial Walkers x20 IC Merkins x20IC Through the Tunnel …
5 Faithful Pax posted on a very gloomy morning at the Snakepit. It certainly was a morning full of surprises for the Pax. Normally it is Snakepit tradition that we pray and the parking lot lights come on as we pray, but not today. Either we weren’t on the same page as the Lord this …
Unfortunately the rain held off, but the ground was delightfully soaked from the previous 16 hours of drizzle, and the air a nice 40 degrees. 12 #faithful Pax posted for what was certain to be an easy pre-holiday workout. After all, what could possibly be worse than #TheBeast??? After happily planting our Shovel Flag (and a …
14 PAX posted in the fog and rain and 39 degree conditions for a pre-Christmas beatdown by Rudy the red nosed reindeer. The Thang: 2 sets of all these. So double the numbers below. SSH 20 IC ARM CIRCLES 10 FORWARD 10 BACKWARD LBC 20 IC MERKINS 15 IC IMPERIAL WALKER 10 IC (sort of) …
Five warriors got out into the soggy gloom to continue with our recent Holiday theme at SpeedTrap. All involved were still toasted from maxing out on merkins from Thursday’s PT. Not one merkin was performed today…oh wait, we did some with 40 pound sandbags. (Fabulous idea whoever came up with that one.) Quads and backs …
YHC and 12 other PAX emerged from the fartsack today to challenge themselves and get better. Conditions: 45 degrees and wet The THANG Start in parking lot with COP SSH 20 IC TTT 20 IC Windmill 15 IC IW 15 IC LAC 12 IC reverse 12 IC Native American run out of parking lot up …