F3 Lake Murray Backblasts
9 PAX gathered to ensure YNC’s smooth transition from 35 to 36. Conditions: close to stupid cold The Thang: Warmup- things got a bit hairy here as YHC was having serious command and counting issues SSH IC x 18 TTT x 19 (Skunky caused an interference on this one) Mosey to block pile and grab …
Due to the busy real estate market and some quality time spent with my new born daughter, I have been MIA for the last 2 months. The day I decided to return after a happened to be the coldest morning so far. Whatever…It’s just a little chilly. I’m just glad I made it back out …
After a 2 month hiatus, I made it back on the coldest morning of the year.Read More »
It’s been 5 years since YHC first tried F3. Some dude named Rudy kept bugging me until I said, “fine, I’ll try it once just so you quit bugging me.” That first day it was a cold rain, pitch black and the Depot soccer field was a huge pond. Some Asian kid named Crash told …
7 pax started Tuesday off getting better at Roost. YHC wanted to try something a little different this morning. and according to the complaints, it worked just right. Here’s how it went down: Conditions: 40 (might be awhile before we see am 40s again) Tha Thang: Quick run to parking lot in front of school. …
Great numbers by #theherd this morning on a clear 43 degree morning. Thanks to the 9 PAX who came out. After disclaimer and opening prayer. Mosey to the top of the parking lot. Line up for butt kicks, high knees, carryokie etc circle up for SSH, TT Tunnel, Imperial walkers, windmill etc. Mosey to middle …
5 pax and a crazy mother rucker (Magoo) made it out to Foxhole today. There were a lot of reps to be done and it was pretty chilly. But we came, we saw, we conquered. We managed to burn out our chest, shoulders, arms, legs, and abs. Plus, as an added bonus, everyone got to …
Conditions: Cool and Clear, 43 degrees The Thang: COP SSH IC x 20 TTT IC x 10 Little Arm Circles IC x 20 Imperial Walkers IC x 20 Mosey to the Twilight parking lot The Modified Murph is announced Begin with cardio for 5 minutes with 10 burpees per minute. In between deep breaths and …
Modified Murph with fake pull-ups and real burpeesRead More »
We post for a variety of reasons- support obligation for the Q, training needs for a race, fellowshipping, having the the Gloom to ourselves before the population spoils it, and catching a chance glimpse of a night sky’s unworldly planetarium shows. That might be a good question to ask the PAX, “Why did you post?” …
14 Pax avoid the fart sack and learn a new exercise and routine, well, except the 3 runners, they just….ran…for 35 minutes, and then left, except my boy FG. Conditions: 40, no wind. Disclaimer/COP: SSH (15x) IC TTT (15x) IC Hillbilly (10x) IC The Thang: Pax remain in circle and are introduced to CLIMB. C: …
All I want for Christmas is an ugly sweater to wear at Jumanji’s Ugly Christmas Sweater workout. December 14th is the F3 Lexington Christmas party. On December 15 an equally important event is taking place at F3 Jumanji. The annual al Ugly Christmas Sweater Workout at 0630. The PAX with the ugliest sweater will get …
All I want for Christmas is an ugly sweater workout. In two weeks #theherd will one agian have it’s ugly sweater work out. Open up those boxes and shake the moths and dust out of those ugly Christmas sweaters and join us. Last year we had 19 PAX. Will you be #20? December 15th …
6 PAX + 2 Runners decided to ignore the cold and join YHC the day before his birthday for a workout that would be all about the form. Conditions: 31 degrees and clear. Tha Thang: Circle Up: SSH x 20 IC Imperial Walkers x 20 IC Through The Tunnel x 20 IC Squats x 20 …
Conditions: Cold. 27 degrees. The Thang: 3 PAX defied the warm coziness of the fartsack, layered up and posted at Roost for a little track circuit workout at the hands of YHC. The goal was to keep moving, hit a little of everything and oh, yea, keep moving. We had some great second F along the …
PAX, The new #CSAUP simply called “Wildcat” is here. This multi-mile/multi-pain station #CSAUP between the AOs of Hollow/CAT, Ambush, Shawshank, Arena and Surge. Start at one AO, do a 5-10min pain station, run to the next AO, do another 5-10min pain station, repeat until you’ve made the loop back to where started. It’s about a …
Final Details: Inaugural “Wildcat” – Lexington (SC) Region #CSAUPRead More »
5 Pax braved the colder temperatures to endure YHCs 40th birthday Q. Can’t believe I’m saying I’m 40 now, but I plan to embrace this next chapter in life, continue getting after it, and thanking God for all my blessings. Conditions: 33 degrees, clear, and a bit breezy. The Thang: Disclaimer Warm-up Mosey to middle …
Not YHC’s first Q, but definitely YHC’s first BB. Yes, technically its 5 days late, but that is better than 9 months…. Conditions: According to the weather almanac – Upper 40’s, partly sunny, partly cloudy, chance of rain but not too much, but it could potentially, well possibly rain. Weatherman gig nailed, I need an …
Conditions: Finally, a cold morning-34 degrees. The Thang: 8 Roost PAX started their week with a little concoction put together by YHC and Money Penny when we, apparently, had too much time on our hands. In an effort to create a standard workout that would be specific to The Roost-similar to Columbia’s “The Bull” and …
Conditions Low 30’s with a full moon and a bunch of stars. 15 pax entered the Gloom of Strut wondering what YHC would bring to Q table this morning. They were all praying it wouldn’t be turkey, but some sort of metabolism booster to get the internals prepared for a day feasting and being thankful …
Smokey’s Turkey Day Pre Gobble Til You Wobble Deck of CardsRead More »
6 pax come out for a Q-less game of playing cards. The Thang: Warm up: Rico provided the direction SSH x 20 TTT Can’t remember the rest. I led us over to the Middle School to play some cards. Wrapped up our game for a short version of Mary at the SF. Announcements: Rico provided …
26 pax (2 runners) for Penthouse’s B-Day VQ workout at 0530. I’m honored by the pax that did “the harder thing” and posted this morning in the gloom. TClaps to the Men of Depot for representing. Conditions: …
I need some help. I can’t remember the words to that song from that movie your mom used to watch every year around Christmas… How does it go? “The hillllllls are aliiiiive, with the sound of…” Depends talking incessantly? No, that’s not it. Spano cussing the extra burpees he earned for airmailing the backboard on …
Plan B is turning 5! Wait… that’s gotta be an oxymoron or something, right?Read More »
When we hear the Q call out, “Recover” we know it means to get up off our Six and get prepared to transition to a another exercise. We’re moving from a round of Dollies to a set of Side Straddle Hops. Fun. At The Mission AO “Recover” only means the same during the Saturday workout …
“Recover” at The Mission AO Means More Than Get Off Your SixRead More »
Was a pretty chilly, brisk and wet morning at Finlay Park. 7 pax showed to spend some time with Dora. COP Through the Tunnel×15 IC Windmill×15 IC SSH×15 IC Merkins ×15 IC LBCs×22 IC Burpees×1 We launched into a fast mosey around the park to warm up. Then back to the flag. We …
4 pax for XL at 0545. 8 pax for regular workout at 0630. We lost a pax from XL to the regular session because his M had texted him with the command of “You woke them (the 2.0s and the dog) up when you left. Get home.” In the interest of marital harmony (i.e., not …
The Tension of “Hell Yeah” vs. The Obligation of Accountability (and a Backblast)Read More »
3 of the bravest pax show to survive the freezing, gale-force rain storm to play cards. The Thang: Warm up: SSH x 20 Merkins x 10 IC Given the low turnout and no pre-scheduled Q, we whipped out the big deck and mosey’d to the card table for a friendly game of F3 cards. Work …
Conditions: below 40 with a November Rain The Thang: Happy make it another year. Thx F3 Nation!!! With the November rain, had planned to honk the horn for 1 min warning, Toothpick takes point and says somebody had to start it. No FNGs straight to covered walkway in front of school. COP – SSH x …
Conditions: 46 and chilly, luckily not a drop of rain in sight. Surprising after it poured regrets, excuses, and tummy aches the night before – you know who you are. Disclaimer: Sorry F3Nation YHC did not give one today. Those present today know YHC is not a professional. No one was injured except YHC who almost …
BB 11/10/18 F3TheMission 8:30am Weather Conditions: Brisk 45 degrees and soggy ground!!! Stuff and Thangs (Hiit/Tablata) workout Round up/Disclaimer/Prayer Stuff: Warm Up: 20 Side Straddle Hop 20 sec toe touch stretch 20 sec straddle/split stretch 10 lbc 10 sec 6” hold 20 merkins Mosey to Retaining Walls: Thangs: Ladder Work Climb wall 5 merkins, climb …
7 PAX showed this morning after a solid rain to get a sweat on in the gloom. After our initial time spent at Billy (5 total PAX) , we got together and decided to put in some work. YHC could tell Rico remembered one of my previous workouts fondly, and as luck would have it, …
Sorry for the delay! I’m sure all three of you that are reading this backblast have been waiting with bated breath since Tuesday. So rest easy, here she blows… Seven pax showed at Foxhole this morning. Apparently they didn’t check the Twitters last night to see that Plan B had the Q again (his third …
The Dutch Fork Doo-Doo Q (Better late than never)…Read More »
18 Pax (including 2 runners), well maybe 17 and three quarters (Uno showed up a 1/4 of the way through 😉 ) Conditions: Upper 60’s, muggy and moist. Disclaimer/COP: Thru the tunnel (10x) IC Little Arm Circles (10x) IC Side straddle hop (15x) IC The Thang: Pax were instructed to grab a block and head …
3 pax choose to get better on Election Day 2018 at Roost. We welcomed back Toe Tag from a long hiatus. He asked that the Q take it easy on him but what fun would that be…Here’s what went down. Conditions: 70 and thick Tha Thang: Quick warm up lap around the track and then …
Day after Halloween and 4 pax turned out for a classic HIIT routine. Focus was on legs and abs because YHC’s arms had not recovered from Tuesday. These workouts keep the pax in close proximity which is great for mumble chatter but awful for air quality. Warm up Mosey to front of High School 5x …
My, my, my…how three years can fly. 11 PAX gathered to celebrate YHC’s 3-year anniversary with what was intended to be an honorable beatdown. YHC had the weinke prepared last week, when to my surprise, Rudy stepped up and grabbed the Q. So the tasks were set and the PAX of Speedtrap were ready to …
Definition: Before you consult Google Translate it means “the big turkey.” Cultural Lesson: In ColOmbia, South America, turkey is a special meat only eaten on very special occasions, weddings, promotions etc. It’s special because its expensive and not affordable by many. So if you have a pavo grande you are lucky. Much in that same essence Depot …
Conditions: 60 and a little breezy 9 Pax Came out and got better. YHC took the Q at the last minute and bounced around some ideas of what to do. Well when in doubt always go back to old workouts that are effective. COP: SSH x 20 TTT x 20 Little Arm Circles x 15 …
11 PAX and 2 runners bare the cold for a surprise trick or treat Q hosted by YHC. Would there be candy? Would there be prizes for the best costume? We would soon find out. The first trick as YHC as the Q. The first treat was finally having *someone* bring the Shovel Flag home. …
8 pax hang out in the perfect weather for some time flipping, block moving, blade running fun. The Thang: Warm up: SSH x 20 LLA 10 and 10 Merkins x 10 IC Mini lap around the parking lot and fetch the tires and 3 blocks. Split into 2 groups. Group 1 circles their tire and …
The pax gathered on a brisk pre-All Hallow’s Eve morning for a Spooky Q, co-authored by Neuter and FOB. No costumes were employed in the administration of pain this morning, though one cute pink pumpkin took some damage. More on that later. After a brief disclaimer from Neuter, the pax did a lap around the …
So it is officially Halloween Eve, which also happens to be Christmas eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s eve’s …
Halloween = The Unofficial Official Start of Christmas!Read More »
Conditions: mid-40’s Perfect! Been awhile since YHC had Q’d. For some reason, this guy thought a “little Haunted Trail Run” would be a fun Halloween Treat for the pax. Turned out to be a “corn maze”! No FNGs, mosey to the stop sign for a quick warm-up. COP – SSH x 15 IC TTT x …
We have said it, talked about it, encouraged it, supported it and on Nov 3rd we will do it. A blind couple in the Oak Grove area is in need of their yard cleaned up and maintained. This is an excellent 2nd F opportunity. I’m needing at least 10 guys to pitch in and help …
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
The population at Roost has been dwindling. It could be due to the “cold” weather. It could be due to football season. But a core of 4 showed up, and realized we were Q-less. This isn’t a problem for creative minds. This group starts out without missing a beat. WARM UP One lap around the …
Due to a crappy cell phone issues, 2 Q’s posted this morning. Fortunately SeeSaw let me take it. 6 PAX posted in 43 degree temps. I guess the rest of the Speed Trap crew heard I was Q-ing and got scared. The Thang: Mosey to cheese grader SSH LAC Imperial Walker TTT Windmill Grab a …
Intro – Not a Pro – No FNGs Prayer Mosey Warm Up SSH x 20 TTT x 15 LBAC Front x 10 LBAC Reverse x 10 5 Burpees OYO Imperial Walker x 15 OH Clap x 15 5 Burpees OYO Grab Blocks and Mosey to the Basketball Court Modified IronPax Challenge AMRAP x 4 sets …
Once again the Oliver Gospel Mission is partnering with Midlands churches to provide a traditional Thanksgiving Day meal to hundreds of families. A family will be able to prepare this much anticipated meal when they receive a box that contains all the foods that will undoubtedly be prepared at our homes on November 22. See …
A 2018 Thanksgiving Request from the Oliver Gospel MissionRead More »
When: December 1, 2018 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is throwing a party for the Pax and their M’s. …
Fall finally feels like it’s ready to show up and stay, and subsequently it has become apparent that YHC needs to start showing up to boot camps more regularly. Slate and Lapdog have been kind enough to drag my aging yet petite behind on several runs recently, and have encouraged me to make my way back …
Conditions: Perfect! 55 degrees and zero humidity. Disclaimer: Perfect with no FNG’s COP: Well, after looking around for the rest of the PAX in the woods, in the dumpster, behind the buildings (and finding no one), we circled up for the COP where Laettner kicked it off with his special of rendition of “Crapping In …
An extraordinary travel schedule has forced YHC to miss all but one bootcamp in the past 3 weeks. Happy to be back. Didn’t see any FNGs, so disclaimer was implied and off we went. WARM UP 1 lap mosey around track 10 SSH 5 Merkin 10 TTT 5 Merkin 10 IW 5 Merkin THE …
Conditions: 71 degrees, and surprisingly warm. The PAX knew it was warm when they saw Coppertone pull up to the AO. Disclaimer: Air tight. COP: First excercise – chase the two runners down the hill of the entrance. It was obvious the 12 of us were not going to catch them so: TTT x 10 IC …
Not sure what it is about YHC anniversary Q’s and extreme weather. 2nd year was during the 1000 year flood and 5th during hurricane Michael. Putting “rain or shine” to the test. Well, the AO decided to draw the line at Tornado warnings so the celebration was delayed a few days. Thanks for giving me …
Discaimer/BOM/Prayer Warmup: Chumbawumba; SSH until chorus starts (I get knocked down but I get up again ) hit the deck and continue until song starts back. Repeat. 3 minutes Continue warmup, LBAC x 10 forward 10 reverse IC, IW x 10 IC, Hillbilly x 10 IC, LBC x 15 IC The Thang: Mosey to blocks …
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 …
12 Pax showed up for YHC’s 5 Year F3-Versary for a Ring of Fire circuit of exercises. Thank you to everyone that has helped me along this journey. Thank you to all the friendships we have developed. And thank you to all the 3rd F opportunities for personal growth with God. Let’s keep this thing …
17 Pax (including 3 runners) chose to move their cars and show up at Depot on Tuesday, others….. Conditions: Mid 60’s, no wind, finally felt Fall-ish. Disclaimer/COP: Thru the tunnel (10x) IC Side straddle hop (15x) IC Merkins (10x) OYO The Thang: One lap ending at the soccer field near the playground, line up on …
Conditions: 70s and Dry. 9 pax made it out for the 0545 XL and 18 pax posted for Week 2 of The F3LakeMurray Handball Championships. Good times were had by all. XL YHC had a plan for the Q today that did not involve a lot of running. Shortly before go time, Skunky and Butterbean …
Saturday, October 6: Week 2 of The F3LakeMurray Handball Championships & XLRead More »
10 warriors gathered together to take on the remaining life that summer is desperately clinging to. Conditions: Still not cool The Thang Warmup SSH IC x 20 (new meaning to backblast was discovered IC) TTT IC X 10 Merkin IC x 10 IW IC x 15 Mosey to block pile and split into two teams …
5 PAX started their Thursday off right by showing up at The Roost. Despite a picture of the new Roost “toys” that was sent out by YHC last night, these guys still showed up. There was a lot of debate and worry, especially from Dirtbag, that YHC was prepared to show up with the “elastic …
Grout and YHC have longed to get back “home” to lead the Men of Depot. This AO is where we fell in love with F3 Nation almost 5 years ago. Thanks for the Depot pax for the warm welcome and putting in some hard work. We knew ol’ Stagey would EH hard for this mystery …
6 pax started their Tuesday off at Roost greeted by somewhat cooler temps. That feeling didn’t last for long as we took off to get our heart rates up. Here’s how it went down: Conditions: 68 with lower humidity Tha Thang: Warm up lap around the track. Circle up for: SSH (IC) x 15 Windmills …
6 pax made it to XL at 0545 on Saturday for some straight up work before the main event at 0630. 16 pax posted for Week 1 of the F3LakeMurray Handball Championships Conditions Low 70’s, dry. XL Depot Welcome; disclaimer COP (Uptempo) 20 SSH (IC) 1 burpee 20 SSH (IC) 2 burpees 20 SSH (IC) …
Saturday at Depot: XL + Week 1 of the F3LakeMurray Handball ChampionshipsRead More »
For well over 18 months, the pax of F3LakeMurray have been coming together every Saturday to play the game that has become a tradition for us. Originally brought to us by Scott Taylor, Paintchip, The Lord Baden Powell of Handball, as a diversion from the regular Saturday workout, this game has become something that many, many …
Preblast: 2018 F3LakeMurray Handball ChampionshipsRead More »
Conditions: Mid 70’s, humid The Thang: 9 pax started their week off right by getting out of bed, elevating their heart rates and pushing themselves. Here’s how it went down… Run down to the plaza between the gym and football stadium. Circle up. Warm up COP SSH x 15 IC (too fast for Toe Tag’s …
10 pax come help me get over the hill in 70 degrees and 99% humidity. The Thang: Warm up: SSH x 40 (The magic number) Why just SSH’s? Because that’s all it took to warm up. Grab a block and Native American jog to several strategic and well planned stopping points while Cusaking to the …
A mini convergence with the brothers from #strutbrigade brought a total of 7 for a Saturday workout on a humid and 71 degree morning . Saturday numbers for #theherd are usually low so it was good to see additional numbers today. As promised in my tweet about the work out there would be very little …
9-19-18 Weather – Dry and 70s FNGs Disclaimer Prayers SSH Happy Hillbilly BAC Wrist Rotations 20 IC Right/Left Around the World 20 IC Clockwise/CounterClock The Thang Each Set per Song 10 reps. (10 per side/rotation) Set1 Kettle Swing Halo Merkin w/ One Arm Row Set 2 Kettle Swing Single Arm Curl Right/Left Rack and Hold …
8 pax enjoy a single light breeze and the rest of the 70 something and 120% humidity The Thang: Warm up: SSH x 20 Imperial Walkers x 20 TTT x 10 nice and slow Mini lap around the parking lot ending at the beloved brick pile. Grab a block and keep it close. There are …
A little bit country, a little bit rock and roll TabatasRead More »
10 pax pulled themselves out of the sack in the pre-Florence gloom to test themselves against our very own mythological beast. Since the leading bands of the hurricane had not yet arrived, the only moisture was covering the pax after 45 minutes of AMRAP is 150% humidity. The Thang: Windmills x 15 IC IW x …
Good morning F3 fans. We decided to get together for a little fun & games before the seriousness gets too close to home. Normally we would be All In for a little frisbee action, but with the winds picking up we didn’t know how things would shake out. There was a rumor about a football …
YHC stepped up to help after a LapDog incident Conditions: muggy, hot, SC summer The Thang: COP SSH IC x 20 TTT IC x 10 IW IC x 10 With footballs in hand, mosey to the back lot. Pair up. The goal is to reach the far end of the parking lot (probably 300 yards …
YHC advised on Wednesday that “there would be a lot of running” at Thursday’s workout. 12 pax (and one 1 runner) made their way to Depot this morning to see if what was advertised was actually going to come to fruition. They got their money’s worth. The mumble chatter was minimal. Welcome/Disclaimer/COP Uptempo 5 SSH …
YHC has been sporadic at best at posting for bootcamps of late, but here we are in early September, which means that an F3 anniversary is at hand. It was imperative that I sign up for the customary anniversary Q, and this was that day. Wanted to provide something special for the PAX, so it …
3 faithful PAX showed up at The Roost this AM. With the BRR looming, YHC expected numbers to be down…and was right. Weather: 74 degrees, humid and not a hint of a breeze. No disclaimer-we all know the deal. Off to COP in front parking lot. COP: SSHx20 IC IWx20 IC TTTx20 IC The Thang: …
13 Pax came to Depot on Thursday and left better men, or at least more moist. Conditions: 80’s, humid, no wind. Disclaimer/COP: “Shut up” 😉 Windmill (10x) IC Thru the tunnel (10x) IC Side straddle hop (10x) IC Merkins (10x) OYO Big boys (10x) OYO The Thang: Count off by 2’s, everyone mosey one lap, …
8 pax made their way to Foxhole. What they got was work. Conditions: Dry (but foggy); 70s; Humid. Disclaimer/COT: (Uptempo) SSH (10x) IC 5 Merkins OYO SSH (15x) IC 10 Merkins OYO SSH (20x) (IC) 15 Merkins OYO SSH (25x) IC 20 Merkins OYO The Thang: Mosey to the Practice Field At the pull up …
8 pax came to Goat on Tuesday, ready to work. They got what they came for. Conditions: Typical August morning in South Carolina. 80’s and humid. Disclaimer/COP: SSH (20x) IC IW (20x) IC TTT (20x) IC OAC (20x) IC The Thang: Mosey to the block pile, pick up block. Head to the middle school field. …
Today was YHC’s second time posting at Anchor, so why not Q it?? It was a little more challenging than expected, as in, not too easy to come up with 45 minutes of exercises where you stay in place most of the time and still keep the PAX attention. Everyone admired YHC’s pink, 8 pound …
6 pacs got out of bed early for this Saturday improvised Q and beat down of every body part at the Speed Trap. It was a balmy 81 degrees and though improvised, my goal was to work as many body parts, keep the guys moving and provide an opportunity for us to sweat out the …
Improvising is a Good Thing When You Know What You Are Doing!!!Read More »
Conditions Slightly moist and upper 70’s to lower 80’s. Just how I like my women….. Zero Minute Warning*, Circle Up, Disclaimer, Warm Up *YHC skirted in precisely at the pre-defined start time (aka 10 mins before STH standard arrival time) After a little hand-jive action and welcoming FNG Chris (more below), it was time for …
5 Pax joined for Billy before Bootcamp. Slate did an awesome job of leading. 11 pax came out to join YHC for a little trip around the GOAT that ended at everyone’s favorite block pile The Thang: Warm up with some: SSH x 25 TTT x 15 Windmill x 20 LIttle Arm Circles x 15 …
16 Pax use the Wheel to Roll back rates. Conditions: Upper 70’s and 1000% Humidity 2 min warning, 1 min warning, Intro, Not A Professional, 1 FNG, Prayer The Thang: Mosey SSH IC x15 1 Burpee TTT IC x15 2 Burpees LBAC IC x15 3 Burpees Michael Phelps IC x15 4 burpees Imperial walkers IC …
13 pax including two FNGs ventured out into the sultry fall morning. Disclaimer Warmup: 25x SSH 15x Monkey Humpers 25x LBC 10x Through The Tunnel 15x Little Arm Circles (front) 15x + 1 because they insist on counting down Little Arm Circles (reverse) 20x Imperial Walkers 20X Merkins The Thang: Mosey to …
11 pax go on a reconnaissance mission to bring back the other spare tire we lost. The Thang: Warm up with some: SSH x 30 TTT x 20 Windmill x 20 Imperial Walkers x 30 Warm up lap around the HS to get the blood flowing Stop at the pull up bars for 30 Mountain …
Disclaimer Warmup: LBAC, merkins, TTT, hillbilly’s, imperial walkers, air squats, cherry pickers, finkle swings. The thang: Mosey to baseball field; 3 rounds of 10 reps each: derkins, pull ups, box jump. Bataan march to football field, rotate thru: sled drags (or push da rope if it fits you), Cusaks with CMU, Lt Dans, …
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 2nd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is …
An all-star group of 8 pax sweated their way around the Roost this morning before classes start back. With it being a new school year, YHC wanted to offer up a fresh new workout. Here’s how it went down: Conditions: 77 and 98% humidity with high hopes of cooler temps in the near future Tha …
YHC hasn’t been on the Q sheet in quite some time – and, in fact, has been very slack this year having posted less than 70 times #F3LM150NotHappening. But something made me put my name on the line weeks ago and I’m glad I did. Turns out I’m leading the “Week of Former AOQs” workouts …
7 Pax came to Foxhole for some reheated suck. Conditions: Humid, what else? The thang: COP SSH X20 IC Windmill X10 IC IW X10 IC Hillbilly X10 IC LAC X10 X10 IC 3 sets of: 5 pull ups 10 Merkins 20 Squats 3 sets of: 5 clap Merkins 10 Dips 20 LBCs As we mosied …
Temp: 72 Humidity: 96% Wind Speed: Air moving during a workout? This guy, with his jokes. Hilarious. We started the morning at Billy G.O.A.T. talking about the importance of being the spiritual leader of our homes, as is God’s intention. From 1 Corinthians 13: “When I was a child, I talked like a child, I …
An average, run-of-the-mill beat down. You’re welcome.Read More »
I want to share my mentoring story. It’s not necessarily a unique one as mentors everywhere make a difference in kids’ lives everyday. Mine is likely quite common. And that’s the point. You too can make a difference in the most common kind of way. I was assigned a 5th grade student at an elementary …
Another 2 years under my belt! I’m so honored to be a part of F3 and so glad that F3 exists. Ok now on with the show. Warm-up Mosey parking lot loop – grab a block on the way back to parking lot Curls for the Girls – 10 IC Overhead Arm Claps – 10 …
10 Pax welcomed YHC back from about a 2 week break from F3. Thank you for all the thoughts and prayers. Momma and new baby are doing well. As usual, YHC was also greeted with moans and groans after explaining workout, but everyone worked hard and pushed themselves. I don’t think anyone completed everything. It …
Three pax… Yep, that’s all. Just 3 (tres… trois…drei…trzy…) pax came out to Foxhole this morning. That is pitiful! We are not a new region. Not a new A/O. There wasn’t a big convergence going on. Just not very many pax interested in working hard. If you are reading this and your name is not …
Calling all F3 & FIA pax, as well as RWBs and all GRTs – – – time to ruck up in Columbia for a 10 mile ruck through Senate District 20. Come join us for some miles and smiles (for this completely non-partisan event) as we ruck through the city in honor of Operation Enduring Warrior, …
Senate District 20 Ruck (In Honor of Operation Enduring Warrior): Saturday, August 11Read More »
On 08/03/13, Sway brought the gift of F3 to the men of Irmo, SC – “40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of …
Life is complicated. What is a “catch” is complicated. The definition of “is” is complicated. Those new spill proof gas cans are complicated (and counter productive). Today’s GOAT bootcamp? Easy as 1-2-3 and L-B-C. So YHC will follow the KISS principle for today’s backblast… Conditions: Dank The Thang: COP 20 SSH IC 15 IW IC …
This morning our beloved Foxhole greeted 5 pax with humid, hazy, post-thunderstorm gloominess that cannot be matched. On the eve of our region’s 5th birthday, and multiple AOs offering anniversary Q’s, our numbers were understandably low. But in the true spirit of “I woke up at 4:30 am to do this to myself so i …
Plain and Simple (and humid… and sweaty… and smelly…)Read More »
9 pax posted in the gloom this morning to concur the hill. Conditions: 75 degrees and 800% humidity. The Thang: Mosey to cheese grater TTT x 15 SSH x 15 LAC x 10 forward, 10 reverse reverse Imp. Walker x 15 LBC x 15 To the block pile and return to speed bump at bottom …