F3 Lake Murray Backblasts
18 PAX (including YHC) showed up and showed out. Nice work, men. We’ve got each other’s backs, so when our neighborhood gazelle, Neckbrace, needed to take a “me” day, the vacancy was quickly filled by Pothole. I create workouts on the fly. Thankfully, I’ve never had any complaints other than the typical, “I can’t feel …
YHC does not always come up with the most original Q’s. But guess who does? Other Pax in F3 Midlands. This workout came straight from the mind of Plan B. I modified a little but the same suckfest that he laid down on the men of Foxhole I laid down on the me of GOAT. …
Imitation is the best form of flattery or something like thatRead More »
At one of last week’s workouts, someone mentioned that Anthrax would issue his VQ on Tuesday, 9/26. Several pax cheered and waited with excitement. Someone even put Anthrax VQ on the Q roster. But…it appears all of this was a hoax. Anthrax was there, but did not Q. Luckily, he also has a good sense …
12 pax made their way to the familiar confines of Foxhole at 0515 for the debut of The Spano, which is obviously in honor of one of F3LakeMurray’s hardest working pax, Zack Alford (Spano). There is a growing consensus among many that if there ever was going to be a candidate for GORUCK’s Selection from …
17 total PAX enjoy a boot camp style workout along with a friendly competitive relay race. Here’s how it went down: Warm Up Side Straddle Hops Windmills Imperial Walkers Squats Mosey 1 lap around parking lot Workout Grab a cinder block and line up on the track. Cusack to station 1: 10-10-10 (10 Merkins on …
12 pax (including 1 FNG, or so we thought) covered some distance this morning at the Roost. Several of us are training for for the Bourbon Chase (200 mile relay through Kentucky) that is happening in mid October, so running was a priority. We even had 6 pax post early for a 3 mile warm-up. …
The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …
21 pax made it out to Depot this AM for the thing we all look forward to during the week: Handball. Extra credit given to the 4 pax that made it out for XL PT at 0600. There was something for everybody at Depot this morning. Conditions Purportedly in the 60s, but it seemed warmer. …
Conditions: warm 70 degrees and humid for the first day of fall. the thang 1 mile mosey around the school (70% effort) 800m @ threshold pace. Jog 1 lap recovery (80% effort) 400m @ interval pace (x2). Recover (90% effort) 200m @ repetition pace (x2). Walk 200m for recover (95% effort) 100m sprints (x2) run …
The power of the fartsack was strong this morning, but 13 PAX chose to show up at SpeedTrap and get better. YHC almost succumbed to fartsacking while sitting in the car in the garage this morning. Missing your usual 2 extra snoozes can throw you off your game a bit. Nevertheless, we arrived and conquered. …