F3 Lake Murray Backblasts
F3 will expand again Saturday, January 3rd when the shovel flag is planted in Summerville, SC! All men (18+) are invited to join the Expansion Teams from F3 Columbia, F3 Lake Murray and F3 Charleston on Saturday morning at Doty Park (320 North Laurel Street | Summerville, SC). We will meet at 6:50am. The workout …
20 pax decided they needed to make some room for the Lexington Christmas party tonight. So they removed themselves from the fartsack and headed out into the cool gloom. They found a festive #Reaper staring them down. The #Reaper is always intimidating, even with a tacky sweater on. The pax wouldn’t let a tacky …
Slim Jim, CSI, Pebbles, Dufresne and Q Loose Screw answered the call of the gloom and the frozen turf of Strut. And they liked it – their smiling. A typical PAX across the the Midlands … this five represents the same stuff found at playgrounds at 0530 from NE to Lexington. 26 years old to …
CONDITIONS: Cold 37 degrees 7 PAX showed up to Tri- Delta’s VQ. While counting and cadence proved not to be his strong point…the PT test and big boy stair beatdown showed that Tri-Delta’s VQ was intended to bring some pain… DISCLAIMER: THE THANG: Prayer in the parking lot. Mosey down the big boy steps to …
27 Pax post to Graveyard to a PT Test and Mini-Tour. Mumble chatter was high in anticipation of the PT Test, certainly a fan favorite…. the post PT Test workout consisted of a Mini-Tour of the Taj Mahal of AOs. We embraced the plushness of the turf field, we conqured the frosty frozen seats of …
17 PAX posted today for some #getbetter fun at Speed Trap. In keeping with the holiday spirit, the plan was to celebrate 7 days until Christmas (that plan changed), but first was the monthly PT test. Conditions: 34 and chilly Welcome (lots of mumble chatter when the PAX realized it was PT test day). Disclaimer …
5 of Turning Point’s faithful regulars posted this AM ready for a PT test and a little pain. YHC had the QIC and had other post PT test plans in deciding to give them a little challenge. The #mumblechatter was present, the motivation was prevalent, and the SUCK was out of control. The PAX took …
Bear Crawls or Blocks on a Stick – Pick your poisonRead More »
17 pax defeated the fartsack yet again and came out into the gloom to see a new face at Crypt. YHC woke up 15 minutes earlier to make the journey to the other side of the RBHS campus to Q. This was YHCs first Q outside the friendly Graveyard AO, but he was welcomed in …
17 pax crush PT test and stay for some No Help good livinRead More »
YHC heard about an opening in the Q sheet with time running down (thanks to JD) and filled the spot. 17 pax rolled in (some ran from their 2 mile warm up) for a PT test, 1 mile benchmark and the 12 pains of Christmas. Conditions: 37 degrees The THANG Start in the parking lot with COP SSH 12 IC TTT …
5 Pax showed in the gloom at #Anchor this Wed. for some KB work that proved to be a lotta tabata. Our resident boot-wearing broke foot made sure we got a good power up during the SSHs. The Thang Mosey to the grassy patch. Then mosey to a further grassy patch. Then mosey back to …
9 Pax posted for a good news/bad news workout. Some exercises YHC enjoys, followed by a lot of suck YHC doesn’t. Like Luke Skywalker facing his own hate in Yoda’s cave, all to learn to embrace the suck. Conditions: 30s and clear with a high probability of suckitude. The thang: COP Windmills IC X 20 …
I woke up this morning to find my truck full of cinder blocks… so I decided to introduce them to our F3 workout group, down at #TheRIVER WARM-UP Indian Run around the field – 800m Circle up Side Straddle Hop x 20 Through the middle x 15 Windmill x 15 Imperial Walkers x 20 LBC …
25 men posted this morning for a Meatball Tour de Shawshank. YHC knew we had at least one new face at Shawshank, plus Good Hands who also the long trip over from Graveyard. So to be courteous, we gave them a brief glimpse of some of the areas Shawshank has to offer. Some of the pax …
5 highly respected men sat in waiting Tuesday morn for their hated Q, making for a total of 6 pax. Since YHC is so late writing this, there may be some errors, but thankfully, none of you will remember… The THANG Jog to school parking lot for COP SSH 20 IC TTT 20 IC Squat …
11 Pax posted to The Snake Pit for some Stair & Merkin Workin. After pokin the bear (YHC) the night before with comments concerning AGE masked by comments about RESPECT, it was only appropriate that YHC ensure that each Pax was given the opportunity to Get Better and Be Better. They accepted the challenge and …
UPDATE: There will be a pre-race beatdown led by Flay at Conestee starting at 0815. Be there early so you can get “warmed up” / “stretched out”. Alfred here, recycling most of this post from the one Flay wrote up last year, so I can’t take credit. However, I would like to give my personal experience …
YHC heard the need of a call to the bullpen for a replacement Q at #Depot and I was more than willing to give the pax another MasterClass in plyometric intervals aka Magoo’s Dance School by some of the #mumblechatter. We were also joined for the disclaimer by R2D2 and the new core workout #Derailed …
9 committed Pax showed up for the early morning wakeup call amidst the army of school buses. Since locating at Foxhole months ago, only one Q before had even ventured into the sea of orange (or are they yellow?). But today, the Pax were tauntingly close to the bus pool even providing a burpeefest whenever …
Today marked the launch of BIRCH area’s very own version of a Core / no running group. Inevitably we are prone to injure ourselves at some point. We developed this AO specifically for the injured guys to stay involved as well as for any PAX looking for a different type of challenge. The PAX came …
***Written by Dunphy and posted on his behalf*** WEATHER: 36f cool & comfortable, no beanie day 24 PAX including 1 FNG crawled out of their toasty fartsacks to join YHC for some tire work. Thanks to KEN Dolls’ keen observation during last Shawshank Saturday post, he saw 5 truck tires by the fence. Funny …
F3 North Augusta,13 PAX this AM in the gloom down by #TheRiver, lost a few regulars to the Fartsack, my first time as QIC WARM-UP Side straddle hop x 30 Through the middle x 20 Merkins x 40 Imperial walkers x 20 LBC x 30 Squats x 15 Mountain climbers x 25 Russian twist x 20 Mosey to Hill… 200m “Triple Nickel” …
17 PAX posted today for a Tuesday edition of Speed Trap. Since we celebrated the 12 days of Christmas at Saturday’s workout, YHC thought everyone would need some time to complete their shopping. So we set out on a mission to pick up our gifts and ended up traveling to a few different stores before …
6 Pax bravely embarked on Bopp’s burpee bonanza this fine gloomy morning at Jumanji. The HERD at Jumanji, as they are affectionately known, caught on quick to theme of this workout and although no one was begging for more burpees they knocked everything out in short order. Well I wrote a song about it so here it …
10 pax including 1 FNG (Welcome Drip Leg) entered the Turning Point gloom for the Midlands’ earliest AO. By 5:35am the pax, whether participating in the 10K Push-Up Challenge or not, hit their daily quota. And then we did decline walking planks around a big circular wall. Good times. Conditions: 38 degrees, clear The Thang: …
Another Great AM at Turning Point (if you like push ups)Read More »
Back by popular demand, NoCo presents the Quarter Ruck II This is an F3 NoCo CSAUP and training event for your upcoming GORUCK events. As Dallas stated in the F3 GRH 001 PB (http://f3nation.com/2014/09/08/custom-f3-goruck-heavy-31315-raising-the-csaup-bar/) GORUCK Heavy is something you will have to train for! While F3 boot camps and rucking 15+ miles each …
6 Pax post for a morning on the track working on some speed… Conditions: Cold and dry Thang: Prayer/Disclaimer Mozy to the RBHS Track. 1 warm up lap. Stretch Gear Changer: 2×400 conversation pace laps 1×400 50% (Medium) intensity lap 1×400 80% (Fast) intensity lap Rinse and Repeat Relay 100m dash several times until time …
18 PAX posted to join Booster for the Crypt workout…because there was no Q for Boneyard, all PAX had to endure what probably ended up being a little more running than usual (especially for Boneyard guys) Conditions: 38 degrees partly cloudy The THANG: Disclaimer, BOM for prayer then a snake-type mosey to a random spot …
20 Pax rolled into Graveyard to be welcomed by YHC in a Santa hat. The hat was laid by the shovel flag with care, in hopes that @ the end of the workout it would still be there. Excellent work by the Pax this morning. Merry Christmas to all & to all a good workout! Conditions: 30, …
#Graveyard gets jolly for the 12 Days of ChristmasRead More »
40+ PAX and families gathered at Palmetto Church of Christ to celebrate another great year of F3 in the Irmo, Ballentine and Chapin area. Last years party we had just had our first split between Strut and Depot. A lot has changed! The addition of Speed Trap, Fox Hole, Anchor and Swagger. Also the day …
4 faithful PAX joined YHC for another fun filled morning of the Devil’s Mile…version 2.0 style. 2 PAX showed up with GRT regulation weight. Conditions: 39 degrees and clear The Thang: Starting from one corner of the 1/4 mile track, perform the following: Bear Crawl to corner #2 10 Merkins Sumo Walk to Corner #3 …
Conditions: 30 Friggin Degrees 2 PAX braved the chill and posted to RBHS for Lexington’s Devil Mile WO. First off, thanks (yeah, right) to F3 Winnebago (Mark Guenther) for introducing The Devil’s Mile to F3 GoRuck Challenge FB page. Secondly thank you Pothole for version 2.0 which removed the Duck Walks (some of this BB …
Conditions: 34 and clear The Thang: Head out on St. Andrews Rd at conversation pace. Napalm calls the first set of intervals: high knees, butt kicks, karaoke. Continue at conversation pace with a few ramp ups and random instructions mixed in. Pretty sure each of the Pax contributed to the Q. Total distance 4 miles …
24 paxs (including 1 FNG Uncle Jesse) entered the frozen tundra of Graveyard’s magic carpet to endure a man sized portion of #GETTINGBETTER. The YHC started the workout off with a BOM encouraging each man to push themselves past the point of comfort to get better and be better men. Things quickly got more serious when …
Week two of F3 North Augusta was a huge success. 25 pax including 5 FNG’s posted to get better and continue the progress made during the first week. Actually longer for some early adopters. Conditions: 37 degrees and crystal clear The Thang: Welcome and disclaimer Mosey to grass area Windmill x 20 IC (in cadence) …
Last Monday’s Devil’s Mile proved several things: 1/4 mile of anything sucks 1/4 mile of duck walking is good ONLY for actual ducks A few changes are needed to gain interest (not scare PAX away) and to work up to a 1/4 mile of anything For some, a 1/4 mile of an exercise may prove …
Posted on Behalf of Breakfast Club 12 pax came to work this morning for YHC’s VQ, and no, there wasn’t any 80’s music, jean jackets or pot-fueled dancing in the library. I do think Bender showed up, though. (Thumbs up, you know what I’m talking about). Conditions: 30 and clear with sporadic gunfire. Prayer and …
16 men from the Strut Brigade and The Herd converged at Jumanji today to join forces for a special Christmas celebration. With Christmas being 12 days away, it was only appropriate to celebrate the coming holiday with an old traditional song. But this version did not include “Lords ‘a Leaping” or “Maids ‘a Milking”…but rather …
Christmas Party for Strut Brigade and The Herd at JumanjiRead More »
9 pax braved the chilly gloom – well 10 as Creole carried out his shovel flag honor and posted for encouragement to get over a gimpy leg. YHC quickly reminded the pax that today was in fact not the 12 days of Christmas, but 12 days Til Christmas and therefore celebrations quickly commenced. Conditions: 29ish …
Conditions: 30 degrees and clear Disclaimer and Prayer ________________________________________________________________________________ ***Follow Me for COP*** Little Baby Arm Circles (Forward) x 10 IC Little Baby Arm Circles (Backward) x 10 IC Side Straddle Hop x 20 IC Merkins x 10 IC Through the Tunnel x 20 IC Wind Mills x 20 IC Merkins x 10 IC Little …
9 Men descended on Turning Point today searching for a little of the Suck. Mumble chatter was of high quality but quantity was at a minimum. With that as a gauge I believe the Pax got what the Pax want
14 committed PAX braved the chilly December weather this morning to improve themselves just a bit more. Two FNG’s also joined the group invited by EZ and Neck Brace. Great job EH-ing! Conditions: 29 degrees, calm, cool, and clear. Loved looking at the moon and stars while doing flutter kicks. COP: Two Single file lines for …
The title will be explained… Please read on: 12 pax witnessed hills, a sleepy 2.0, cold coffee saved for the Stride XS crew, and meteors on a 4.4 mile loop that strangely resembles our own beloved state. The results are frostbitten male anatomy, possible shrinkage, and a tighter group of guys getting better. Ken Doll …
16.1 pax stepped out into the frosty gloom to conquer the frozen #Reaper. Once YHC stepped outside he could immediately tell that he was once again rocking the baby face, there was no facial hair to block the cold from his face anymore. That just meant that he would have to run through the #Reaper …
She’s like rolling a seven, Every time I roll the dice. Delbert McClinton “Every time I roll the dice” Where: The River Conditions: 30 degrees, Clear, No Wind The Thang: Welcome and Disclaimer by YHC. Mosey from Parking lot around The Pad. The 11 men who posted this morning braved the …
30 degrees of crisp, clean air 8 Pax rolled into #Snakepit on this chilly morning; four at 4:45 for a 3+ mile pre-run, three on time, and one 5 minutes late….again. Once again Wedgie delighted the crowd with his ever-spirited mumblechatter. Although, mumble doesn’t quite describe it accurately since he once even surprised himself at …
Caution- Laughter May Cause Muscle Weakness (but it warms the soul)!!Read More »
22 Pax braved the freezing cold for some PYT FUN!!!!!!!!!!!!! Conditions: FREEZING The Thang: Jog to practice field, 1 lap around then circle up. SSH: 20 x IC TTT: 20 x IC Imperial Walker: 20 x IC LBC: 10 x IC/ Flutter Kicks 10 x IC Merkins: 20 x IC Pull out Logsicles and pair …
5 Pax post for a Brisk Ball Day at Turning Point. Great group of men to workout with and fellowship with. They seemed genuinely excited when the “coupons” were brough out with a few questions about what to do with them. YHC will admit after the subsiquent Twitter chatter that my balls are not nearly …
With Say What on the DL, it was time for YHC to step up and lead this fine group of men and keep Boneyard alive and well. If there’s a perception that Boneyard is only for the injured or for the guys that want an “easier” workout, it was YHC’s mission to end that myth. …
Boneyard: Don’t think it’s easier just because we don’t runRead More »
19 Pax rolled into Shawshank to be welcomed by YHC in a Santa hat. I was foolish enough to listen to the Pax & attempt to keep it on during the entire workout. It lasted for most of the SSH in COP. Thanks for the drive & encouragement, men. Also for being good sports about the …
#Shawshank gets jolly: 12 Days of Christmas-styleRead More »
13 PAX posted in the gloom of #Foxhole for Cinderblock themed workout not soon to be forgotten. In the wake of the first #devilsmile a few of the PAX that participated groaned at the thought of more bear crawls and lunges. But that’s what we do! We #getbetter and encourage each other through all of …
14 faithful Pax rose to the frosty early morning gloom of the Crypt for a brick-heavy beatdown delivered lovingly by YHC. Thumbs Up is back in the gloom after being released by the doc which means he had mumblechatter bursting at the seams ready to spew forth. Unfortunately for YHC there were several other mumblechatter …
Conditions: 26 degrees, heavy layer of frost on the ground The Thang: Knowing that it was going to be cold enough to freeze the balls off a brass monkey this morning YCH dialed up a workout to warm the pax up quickly. Warm up COP: – Warm up jog around the parking lot. Easy for …
11 Pax braved the frozen gloom at Depot to subject themselves to a Phonebooth Ab workout. Mumblechatter was pretty funny this morning from discussing JD’s strange Moonwalk during Flutter Kicks to Pothole’s reference to the F3 Sun Dial to EZ praying for the Burpee Train to show up as a reprieve from abdominal pain. This …
Conditions: 30 degrees – it was cold The Thang: 8 pax arrived in the gloom, 1 who ran from home wearing shorts – beast mode style, not knowing what YHC had planned. It started off in grand style by running to the elementary school playground, the long way, for an extended warm-up & COP. …
Shot Clock. Who Said Anything About a Shot Clock. We’re Playing the 4 Corners.Read More »
18 PAX returned to the gloom for a little stationary burnout work. 5 PAX arrived early for a 2.2 mile trek through the local hood. Good work by all. Disclaimer The Thang COP SSH x 30 Lil Arm Circles x 20 Squats x 20 Imperial Walker x 20 LBC x 20 Divide in groups of …
11 Pax posted this morning at 5:30 at the River for a quick betterment session. Pax present were Pale Rider, Nomaha, PeeWee, Smalls, Big Bertha, Newnan, Hot Stuff, Pontiff, Crab Legs, and 2 FNG’s. With the temperature at a warm 37°, the workout began with a quick jog over to “The Pad” for a COP. …
5 Pax who posted at Boneyard for a workout with minimal running. Due to the space at the AO, it is hard to get anywhere in a timely manner without a little running. This was a VQ of a sort for YHC when it comes to a core based workout so hopefully it met expectations. …
Great Day at the Crypt. It stated with several complements from the Pax to the Q about not being late today. Some guys just cannot forgive ONE MINUTE. We then proceeded to the workout where we were entertained by Blind Side for the full 45 minutes, does that dude ever just do the work without …
CONDITIONS: COOL AND BREEZY SIX WILD PAX ARRIVED AT THE JUMANJI AO TO DO SOME WILD THANGS IN THE GLOOM!! F3 PAX DO NOT DISAPPOINT! THE THANG: MOSEY TO FIELD COP: 30-SSH 10-MERKINS-IC 30-LBC’S-IC 10-MERKINS-IC 25-ARM CIRCLES-IC 10-MERKINS-IC 30-FLUTTER KICKS-IC 10-MERKINS-IC 20-MONKEY HUMPERS-IC 10-MERKINS-IC YES YHC WAS DOING THE MERKIN CHALLENGE BUT HAS FAILED TO …
Conditions: 63 degrees and drizzling The Thang: Welcome and disclaimer Mosey towards school from Howard Park. Stop at gate and form a line across road. Stay with Q and do not pass him. High knees for 25 yards Butt kicks for 25 yards Face soccer field. Side lunge x 10 Face woods and repeat. Karaoke …
Just about anyone who lived in the West Columbia area in the 1990’s new that there was a very special ball player on the west side of the river. When he took his talents to USC, college baseball fans around the country got to know exactly who Kip Bouknight was. The 2000 Golden Spikes Award …
***Written by Dunphy and posted on his behalf*** ***Conditions: 34, clear and cold, light breeze.*** 15 PAX crawled out of their cozy fartsacks to join YHC on his VQ. Mosey down to FIELD one for COP and PAX provided rite of passage razzing the newbie Q. Yes, I’m going the right way FIELD GOAL! YHC …
Dunphy’s Disturbingly Diabolical VQ Leaves Pax DumbfoundedRead More »
YHC adventured down the yellow brick rd from the Crypt to the Graveyard for the first time to be greeted by 30 smiling pax ready for their Tuesday morning beatdown, hopefully YHC delivered. YHC was a little nervous Qing at a unfamiliar AO, and the mubblechatter let him know it. Luckily, YHC settled down once he …
12 PAX posted for Bud’s 1 year but Bud wasn’t one of them. OK, he had to work out of town but it’s still fun to pick on him. Conditions: 37 and wet The Thang: Wait for Creole’ to bring the Shovel Flag from Mungo’s house! Mosey to brick pile. everyone grab 2 bricks. Mosey …
Conditions – clear and very chilly 35 The Thang – Just another day in the gloom Disclaimer and Prayer Mosey down to soccer field COP – SSH – 25 IC Merkins – 15 IC Little Arm Circles – 15 IC (both ways) Merkins – 15 IC Through the Tunnel – 25 IC Merkins – 15 …
5 Pax decided to brave what is known as The Devil’s Mile. Bear Crawls be damned…those Duck Walks are brutal! 3 PAX with full GoRuck weight, 1 light, and 1 naked (not literally). Conditions: 42 degrees and dark The Thang: No COP…walking to the 1/4 mile track from the parking lot was warm-up enough. Mosey …
The Thang Disclaimer and Prayer Mosey to upper soccer fields COP SSH X 15 IC Through the Tunnel X 15 IC Little baby arm circles forward X 10 IC Little baby arm circles backward X 10 IC LBC X 20 IC Mosey to brick pile. Pick up bricks and mosey to adjacent soccer field The …
Conditions: 42 and breezy The Thang: Three Pax descended upon RIPBB and decided that today would be a good day for some track work. 1 mile run to CrossRoads Middle School track. We did a combination of speed intervals starting at 100m and progressing up through 200m and 300m. Great work despite the fact that …
YHC had never q’d a Monday stride, so YHC felt it was time. The ankle is healed, and YHC needs some more endurance training. It’s time to start improving the 5k time, significantly. No offense, to previous q’s, as YHC always had some left in the tank at the end of a Monday workout. YHC …
Well, a couple hundred … times two or three, in totality, have posted at BC’s or gathered for a Second or Third helpin of F this week. And not a one of them would have chosen Noel Gallagher’s lyrics for a theme song for their F3 testimony. No imaginary friends at Depot or Graveyard or …
Seven pax join for a combined Q for a trip around the world, or school at least. The goal was to somewhat stay together and keep everyone active. The Thang: Disclaimer Depart parking lot in a group slow mosey headed towards middle school. Circle up for first COP IW x 19 IC Windmill x 21 …
8 faithful Strut Brigade pax fought off the fart sack and posted in the gloom for a Loose Screw led beat down. Several pax commented afterward that the workout moved fast & it didn’t seem like we had completed 45 minutes. COP led by Loose Screw, then off to the grassy knoll next to the …
9 Pax entered the gloom at Depot for Uncle Rico’s VQ. There were no steaks thrown at slacking PAX and the Q was excited to finally step up and lead this great group of men. Condtions: 48 and cloudy COP: Lap around the track Circle up in middle of track SSH x 20 IC Through …
22 pax rise from their warm fartsacks and go out into the gloom for a No Help beatdown. YHC had been looking to do something a little different during this Q, which meant avoiding the glorious turf field and avoiding fields in general. So YHC did a little research, looked at his past weinke’s, and …
F3SC’s vision of planting an AO 30 minutes from anywhere in South Carolina came closer to reality on Saturday as it’s newest AO launched in the fine city of North Augusta. 31 faithful including 15 FNGs posted in the gloom at Riverview Park. As parking lot A quickly filled up as 7am approached, you could …
Conditions: 50 degrees no wind With the launch in Augusta, and the Lexington ½ marathon/5k and several of our F3 brothers on the path to recovery from surgery only 2 PAX face the gloom to take on the Snake Pit today. YHC in honor of the 10k merkin challenge was planning a Merk-O-Roma.
4 soggy sacks broke free from the fartsack and were rewarded with YHC’s ab loops and 11s. We were surprised with a visit from Minion from F3 Columbia. He is originally from this area and is visiting family. He did comment that we ran a lot more than they usually do. Here is how it …
Conditions: 47 with a Full Moon Disclaimer, Prayer ___________________________________________________________________ ***Follow Me for COP*** Little Baby Arm Circles (Front) x 10 IC Little Baby Arm Circles (Back) x 10 IC Side Straddle Hops x 20 IC Merkins x 10 IC Through the Tunnel x 20 IC Wind Mills x 20 IC Merkins x 10 IC Little Baby …
Feeling Good… Except for Arms, Legs, Shoulders, Chest and Abs…Read More »
The Pax this morning. That’s who. Completing the GoRuck Challenge 2 weeks ago made YCH realize he needed to work on upper body strength. So what better way to do that than to Q a workout focusing on the upper body. YHC is partaking in the 10,000 merkin challenge this month so merkins were on …
Conditions: 51 and dank The Thang: Do one lap around the baseball field to warm up.. Circle up in baseball field for COP (Circle of Pain) • Imperial Walkers x 30 IC • Through the Tunnel x 15 IC • SSH x 30 IC • Flutter kicks x 30 IC • LBC x 30 IC …
12 Pax rolled out of their fartsacks to show up on a fog shrouded morning at #Foxhole. The fog was so thick you could see the head of the line on the Native American Run. No worries for this Pax – just push on through. FINALLY the pax made it to the sacred ground of …
Four pax posted for a group out and back run. Conditions: Still dark and cool The Thang: Departed RIPBB with the intent to stay together as much as possible for a 20 minute out and back run. We were success in staying together and covering 4 miles in 40 minutes. COT and BOM Moleskin: Another …
13 pax posted with several returning after several weeks away. Distances ranged from 3.4 miles up to 6 miles for the morning run. Conditions: 54 degrees and dark The Thang: 12 guys departed the back for Dunkin Donuts for a 22 minute out and back run through Archers Court and Quail Valley. Some made it …
Six pax showed up for Speed day and no one stepped up to take the lead. YHC, returning from time away for the GoRuck, took the challenge for a little Pajanimal inspired intervals. Four miles was not a bad distance for the return to run. Conditions: Dark and slightly cool The Thang: Departed RIPBB with …
One of the best things lately is the rising numbers at Stride again. It warms YHC’s heart to see the Pax supporting the running group and really building their stamina up for the other F3 opportunities. That being said, modifications are perfectly acceptable. Out and backs, interval training, loops, or skipping down the sidewalks of …
So the Go Ruck is over. Maybe you did it. Maybe you didn’t. Maybe unforeseen circumstances prevented you. You bought the gear. You found the weight. You had fun. Now what? I’ll tell you what: you’re gonna do another Go Ruck. Don’t kid yourself. We both know you’re already thinking about it. Maybe next month. …
12 PAX rolled into a foggy Speedtrap for a 45 minute session of pain that left everyone smoked. YHC was excited for my first Q since GoRuck (and was glad to have my shoes on). In an effort to bring something new to the his fellow Speedtrappers, YHC dug deep into the workout archive for …
Despite the foggy start (not to mention the fog in the air), #Boneyard was back in action with 4 faithful PAX ready to getbetter. More shoulders and abs to keep the core strong (and give the arms a little break from Tuesday’s beatdown). Remember: CORE is not just for those on the DL, it’s 45 …
25 Pax, Including 1 FNG (Manscape) posted to a foggy Shawshank for a Ranger led total body workout. It was impressive to see the large number of Pax, a clear testamony to the HC skills of the Shawshank crew. Lots of mumble chatter throughout as talk of GoRuck adventures continued and even some Boooing from …
15 PAX adventured out of the fartsack and into the thick gloom for a brick beatdown. Luckily, we didn’t need to take any water breaks since all you had to do was take a deep breath to get a mouth full of water. YHC hadn’t played with bricks in awhile, so he figured why not and …
7 Pax rolled into SnakePit to be welcomed into some Christmastime frivolities. While there was no warming themselves by the fire or scary ghost stories of Christmases long, long ago, the Pax rocked around a Christmas tree & got better. Thanks for the drive & encouragement, men. Also for being good sports about the video above. Merry …
Post GORUCK and Thanksgiving holiday hangover is over and YHC made a triumphant return to Depot for a few trips up and down the hill and some #warstories shared among the 14 pax assembled. Condtions: 52 and gloomy fog laying low over the AO The Thang: Warmup (all 4 ct. IC) 20 SSH, 20 Imperial …
Conditions – FOGGY & 51…Perfect Gloomy Weather for an F3 workout The Thang – YHC had spread the word that he would help PAX post their 10K merkin numbers for the day first. 5 PAX took on this challenge and we exceeded the daily goal. Mosey down to field below parking lot COP – 40 …
11 Pax post for a tour of Lexington. 1 Pax put in extra mileage for P200 training. TCLAPS! Conditions: 51° and 95% RH THA THANG: Route/Safety Discussion Prayer Head south on Lake Drive and turn right on Gibson Road. Turn right on Augusta. Turn Right on Lake Drive and head back to the courthouse. …
Plethora of Pax Pile on the Miles to Get Better and FasterRead More »
Cadre: Cadre David, Cadre Geoff, Cadre Danny Over the last year or so, I’ve been told at least a dozen times that the Columbia pax needed the GORUCK Challenge. At some point I realized that the guys who were telling me this were guys that I really looked up to and respected, and if they …
F3 South Carolina GORUCK Challenge Class 1277 Backblast / AARRead More »
Post GORUCK and Thanksgiving holiday hangover is lifting from Foxhole AO as 9 men emerged into the early not too chilly gloom to better themselves and enjoy a trip up/down one of the many hills around the AO. The hill in question, directly bordering one side of the parking lot, provided a particularly steep and …
4 pax gathered at Anchor for their weekly kettlebell work to find YHC had made his long awaited return to Wednesdays at the lake. I was of course greeted warmly and showered with gifts, which I have to admit did make it hard to swing a kettlebell with my arms full of gifts from the …
Pick a card, any card… or just do 32 reps, whateverRead More »
38 Pax post to Graveyard for a much over due and 1 minute late Ranger Q workout. Chatter was high as YHC pulled into the parking lot on two wheels as the Pax was disappearing into the Stadium (Floppy had taken command in my breif (1 Minute ) absence). Chatter remainde high as the Pax …
On Saturday, 2 pax showed up for a good ole fashion beatdown at Turning Point. What ensued after the opening prayer is a workout not to be forgotten. If you didn’t post, sorry you missed it. If you want to know how hard it was…ask Wapner, he knows. Tclaps to Wapner for the effort put …
Conditions; 51 degrees and Clear skies We all shared the responsibility of carrying the railroad chain “Rusty” around with us. The Thang: Mosey to upper baseball field, making one lap before circling up. COP 15 Through The Tunnel IC 15 Imperial Walkers IC 15 Flutter Kicks IC 15 Merkins IC Mosey to block pile. …