F3 Lake Murray Backblasts
18 PAX gathered for a celebration of Depot’s 4 year anniversary. It was cold but luckily it didn’t stay that way for long. Conditions: Quintessential Depot winter weather. 43 degrees, cold, wet, and drizzly. Warm UP 4 Burpees OYO TTT x 15-IC 4 Burpees OYO LBAC 10-Forward and 10-Reverse IC 4 Burpees OYO IW …
13 PAX assembled for the first leg of the Arrears Triple Crown. Conditions: 54 degrees, pleasantly warm. No complaints. Warm up Mosey around the upper parking lot and circle up. TTT x 10 LAC x 10 (forwards and backwards) SSH x 12 The Thang Each PAX grabs a cinderblock and circles up at the field right …
While YHC has had the privilege of posting with the men of the Roost many times in the past, I’ve never done so in the Q role. That changed today. Leading these men in a workout has been long overdue. They push and bring out the best in each other and any visitors that may …
Jog around parking lot Through the tunnel Wind mill Little baby arm circles High knees Butt kickers Jog to hot dog stand Relay Split into two teams. Each team stays together ——————————————————————————— Team 1 -Run to wall- 5 lunges each leg and return Team 2- Exercise Squat Flap Jack with Team 1 Repeat changing the …
This morning 22 of Lake Murray’s finest answered the call (literally) and made their way over to Foxhole to help celebrate Plan B’s 4th F3versary. I reached out to a bunch of my contacts on Twitter and sent quite a few texts in hopes of rallying the troops for a big day. When I saw …
F3LakeMurray presents The 2017 Cottonmouth, the original ruck #CSAUP of F3Midlands. This edition takes us to the backroads of Newberry and Lexington Counties for a little fun and fellowship, as well as Good Livin’. Whether you are a veteran of many rucks or if this will be your first, The Cottonmouth promises to be a good time …
Preblast: The Cottonmouth: Little Mountain Edition, December 30, 2017Read More »
YHC is not the most imaginative guy in the world. So when it is my time to lead I often borrow ideas from other PAX around the region. Well I got my inspiration for this workout from my man Lumbergh over at Depot. Made a few tweaks but it did not suck any less. COP …
A warm 47 degrees to start the gloom, started promptly at 6:30AM with 20 PAX. Mild VQ ribbing from a few, lots of support. The Wark-Up: Side Straddle Hop Through the tunnel The Chinook – overhead arm circles Abe Vigoda – slow windmill, more stretch Finkle Swings Mosey to blocks and over to field 2 …
Conditions: 45 Crisp & Clear… Perfect! The Thang: 4 faithful Roost pax beat the clock, DRP, and stepped up to the Mt. Abacus “Reaper” Challenge! COP – SSH x 20 IC TTT x 20 IC LAC x 10 +/- IC Fast mosey up Columbia Ave to the top of Mt. Abacus. Splinter takes point, that …
FOX HOLE CONDITIONS: Clear, 40’s, chilly THE THANG: SSH x20 IC Through the Tunnel x15 IC Imperial Walker x 20 IC Squat x10 IC Mosey to Chin Up Bars 10 merkins & 3 chin ups. 15 merkins & 2 chin ups, then 20 merkins & 3 chin ups. OYO: 4 chin ups on first bar, …