F3 Lake Murray Backblasts
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, …
9 PAX post at SpeedTrap for a chilly morning of making our blocks touch the sky. Conditions: 28 degrees of awesomeness! Disclaimer and mosey to the cheese grater. The Thang: – TTT X 15 IC – SSH X 15 IC – Imperial Walkers X 15 IC – Slow Squat X 20 IC – LBC X …
Parade Date 12-03-17 F3 Lexington Snowball Parade Accepting HC’s Now: This is a FAMILY #CSAUP F3 event (all 2.0’s welcome to walk with us). FIA will be following us in the parade. ALL SHOVEL FLAGS NEED TO BE IN ATTENDANCE! If you are a AOQ and will not be attending MAKE SURE someone brings …
10 Pax gathered for a Strut VQ by Hoser. What should they expect? Numbers created by Hoser 2.0 Fireball!! Lots of mumble chatter and distraction to throw off the Q.Conditions: Cold 38 with calm winds and dry conditions Warm Up: 5 Burpees OYO 20 SSH 30 TTT 40 Windmills 50 Little Baby Arms Circles 40 …
About a week or so ago, YHC spied a blank space on the Q sheet for Thanksgiving. Fearful there would be an AO closure, the blank was filled in with “Flag Football.” 22 pax responded to the Bat Signal and appeared at Depot at 0630 for some “No Rules, Just Right” Football. As the title indicates, the …
The New Depot Thanksgiving Tradition: Flag Football & All of Its AwesomenessRead More »
YHC arrived to find 4 pax ready to get a Tuesday beatdown. Some were concerned about the intensity level due to the Sleigh bell trot/stroll/walk/run tonight. After some mumble chatter and laughter at what lay in wait for the Depot Pax due to DeVito borrowing YHC’s plates, we were off to get our body temperature up. …
Conditions Partly starry turning to sunny (or as those damn pessimists would say “partly cloudy”), 40 degrees Fahrenheit, 4.4 degrees Celsius. 277.6 degrees Kelvin, 6 degrees Kevin Bacon….perfect handball weather (or as those damn pessimists would say “too cold for fun”). Disclaimer and Warm Up SSH x 20 IC Big Arm Circles OYO as you …
Conditions: Warm if compared to the Artics The Thang- 1. Merry 25 SSH IC 20 LAC 15 UTB IC 15 OAC 2. Tire flip up and back parking lotwith two tires each with a team of three. 1st round- 5 flips each then 8 merkins till third light post, 4 flips 10 merkins on the …
Conditions: 37 degrees of crisp awesomeness The Thang: Run to Grassy Knoll 16 SSH IC 12 TTT IC 20 LBC IC 20 LAC (10 forward, 10 reverse) IC Indian run to block pile, get block and divide into groups of three or four Farmer carry relay – one team member farmer carries to light and …
5 Pax braved the cold for a Hero WOD. Warm-up 20 SSH 15 IPW 20 LAC TheThang; “Rene” 7 Rounds for time. 400 Meter Run 21 Walking Lunges 15 Pull-ups 9 Burpees BOM Christmas Party Dec 2
Conditions: 38 & Clear The Thang: To celebrate 3 yrs YHC planned to bring a Flipper Mile to the pax. To quote Fire Daddy “Anything that starts with 25 Burpees, can’t be good”. And so it began…. 1 min warning Welcome / disclaimer / No FNGs Going to stay on the track, so starting at …
ONE MINUTE WARNING DISCLAIMER (well, it was forgotten but I was reminded) COP 15 SSH IC 10 Abe Vigoda’s (slow windmill) IC Stagecoach says it’s just a fancy name for windmill but what do I know 12 TTT IC 10 Little arm circles IC 5 Merkins IC 15 Imperial Walkers IC Mosey around gravel lot …
It was a cool, damp and dark morning as 11 brave souls stepped out of the comfortable safe throws of their bedrooms, heeding the call of the gloom. Conditions: Cool but not cold (as indicated by the lack of white pants), damp but not wet…rather nice all in all. One of those mornings that landed …
3 pax left their heated cars this morning at the Roost in an effort to get better. After taking a month hiatus to recover from a nagging leg injury it was time to get back after it. Conditions: 39 degrees Tha Thang: We picked up some blocks, did several exercises with and without them, moved …
11 PAX (including 2 Foxhole PAX, Welcome) deny the warmth and comfort of the fartsack and make their way to Speedtrap on this cold November Saturday morning to honor our Veterans by doing the Murph workout, in memory of Navy Seal Lt. Michael Murphy who was KIA. The conditions: 36, cold, clear and dry The …
Seven studs decided to laugh in the face of a little rain this morning! We were tough, we were badasses, we were real men….. We went and worked out in the covered area out of the rain. In the spirit of full disclosure, I decided to open my music playlist and let it shine in …
Conditions: Cold and rainy…gloomy The thang: COP SSH IC x 20 Windmills IC x 10 Overhead arm claps IC x 20 Little arm circles IC x 20 Jog to the outdoor tables by the cafeteria Incline Merkins x 10 Dips x 10 Decline Merkins x 10 Run a loop then repeat at 9 then 8 …
15 PAX decided that a little rain was not going to stop them from getting better and running some laps this morning. Weather: 47 with a steady drizzle The Thang: Welcome, disclaimer, you know…. SSH X20 IC TTT X15 IC Run down the hill and around the driveway, swinging by the brick pile to get …
21 pax appeared at Depot for their introduction to “The Neckbrace.” Neckbrace, a former soccer star in his youth, is a runner. To that end, this workout featured a lot of running on a soccer field with some old fashioned beat down sprinkled in. Welcome and Disclaimer COP After last Friday’s injuries during football, YHC …
Today at Prevo we spent a few minutes thinking about God’s Plan Vs. our own Free Will… With the Texas church shootings fresh in our minds, it stands to reason that people have questions. We may not directly question God for these sorts of tragedies, but we certainly think about why such terrible things happen. …
8 pax come enjoy the parking lot of fun. End up doing work. Weather: Perfect The Thang: Warm up with some: SSH Hillbillies Merkins OHAC’s LAC’s forward and back Head over to the block pile. Grab 2 bricks and a block. Repeat the circuit below as many times as we can: 1-10 squats IC 2-10 Merkins …
Conditions: Absolutely gorgeous moonlit morning for a non-traditional, yet humbling workout let by your slightly caffeinated Havoc Q: Urkel Disclaimer: Delayed Warm-ups: Little Arm Circles (3 Count – 10 Reps Forward and Backwards) Windmills (3 Count – 10 Reps) Merkins (3 Count – 10 Reps) Workout: Count off 1 to 4 and separate into groups …
“They don’t make a year like they used to”. This is what YHC’s father says on occasion. I echo this sentiment about the last 2 years of getting better with the men of F3 Lake Murray. Time has certainly flown, yet I can’t imagine not continuing on the F3 journey with the PAX. So for …
28 #MenOfDepot chose the red pill and were better for it today #ISI YHC hasn’t been the Q in quite some time, so I dusted off an oldie (but goodie) and brought old and new together this morning. One of my first Qs incorporated a simple “grab a rock, circle up, exercise” concept. YHC quickly …
Seven pax posted this morning for an overdue Moneypenny Q. With the weather turning chilly recently YHC decided to get things moving quickly. Conditions: low 40’s and clear The Thang: Mosey to the big parking lot up front for warm up COP: SSH x 15 IC IW x 15 IC TTT x 15 IC Windmill x …
7 Pax came out in the gloom hoping not to see any ghosts or goblins roaming around. Conditions: in the 40’s but nice COP: Windmills x 20 TTTx 20 Little Arm Circles x 15 both ways IW x 20 The Thang: So YHC was trying to figure out what to do on Halloween. After racking …
Conditions Dry, mid-40s (too cold for some regulars who had the sniffles, but not bad once we started moving). 1 Minute Warning Disclaimer Given COP: SSH x 15 IC IW x 15 IC OAC x 15 IC LBAC x 15 IC (reverse mid-way) TTT x 15 IC The Thang Mosey down the hill, around the track, and …
Video Pax from all 3 Midlands regions came out to celebrate Leo Bugenske’s 4th birthday run. Why a run to celebrate his birthday you might ask? Well, if you’ve followed Leo’s journeys at all you’d realize this kid never stays still. From the beach …
Seven Foxhole regulars reported in the Halloween gloom this morning for a good beat down. Here’s how everything unfolded: Disclaimer & Warmup: SSH x 20 (IC) Imperial Walkers x 15 (IC) Through the tunnel x 10 (IC) Windmill x 10 (IC) BBSU x 15 (OYO) Merkin x 20 (OYO) Mosey to Planters: 20 Dips 15 …
CONDITIONS: Clear, 40’s, cold. 7 Pax with a lot of respect gathered for a 4 corner beat down led by The Don. THE THANG: Blimps – 5 Burpees, 10 Lunges, 15 Imperial Walkers IC, 20 Merkins IC, 25 Plank Jacks IC, 30 SSH IC Mosey to Chin Up Bars and line up in 3 groups. …
12 PAX descended on Harbison State Forest for the launch of F3 Midlands first cycling AO. What a great way to broaden the net and capture a few more sad clowns. An awesome time was had by all and YHC is looking forward to rolling with this group again real soon. Circle up for Count-a-rama …
When: December 2, 2017 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 thowing a party for the Pax and their M’s. …
Pax & Families- The Go Leo Go 5K Run/walk is TOMORROW and team SPEEDFORNEED is ready! First of all, thank you so much for your support for the SFN initiative whether through your donations, encouragement, retweets, manpower, or ideas. We have a large number of pax and family members signed up and ready to race. …
Go Leo Go – The Speed For Need Inaugural (Midlands) 5k is TomorrowRead More »
Conditions: It was a clear black night, a clear white moon… 50 degrees and dare I say “cold”? Disclaimer & Warm up Start strong with LAC x 11 Forwards & Backwards TTT x 10 Junk in the Dirt (a lost treasure) x 30 seconds IW x 15 Run in place so Q can gather his …
Conditions Mid 40’s with a whole lot of stars up in the sky. 12 pax entered the Gloom of Strut looking for a way to stay warm. YHC had a special birthday Q planned following a great gathering of 9 men for Rockpile. Rockpile sure is a great way for the pax to grow in …
Scene 52 degrees and brisk, damp grass and a few small puddles. The parking lot is lit by a single overhead light, but otherwise dark and gloomy. The PAX slowly roll in, find their parking spots, and begin to circle up by the now-planted #ShovelFlag. Stirrups: “Who’s the Q?” Reload: [grinning] Reload: “I’ve got it …
9 Pax show up this morning to…you guessed it, get better. A couple weeks ago, YHC created a VERY optimistic workout and only got through 1/2 of it. Therefore, it was a no brainer what today’s beatdown would entail…the backside of my weinke 😆. Conditions: 53 deg, stars ✨ brightly shining, and pretty much perfect …
Conditions A brisk 53 degrees (Fall is here!), slightly moist from yesterday’s rains. Moon in waxing crescent, approximately 20% illumination. Negligible pollen count. Circle Up, Disclaimer, Warm Up SSH x 19 IC Calf Raises x 16 IC Squats x 16 IC TTT x 16 IC IW x 16 IC OAC x 16 IC Gilad’s Pelvic …
The Oliver Gospel Mission is partnering with several churches to provide a wholesome Thanksgiving Day meal to hundreds of Midland families. A family will receive a box that includes all the foods that we’re accustomed to enjoying with our families and friends on Thanksgiving Day. Check out the picture below for the box contents. OGM …
A Thanksgiving Request from the Oliver Gospel MissionRead More »
Conditions: Nice and Cool 48 degrees The Thang: 1. Run to parking lot near Eagles Rest: 16 SSH IC 10 TTT IC 20 LBC 20 LAC (10 forward, 10 reverse) 10 burpees 2. Eagles Rest: 1. Merkins 25, 20, 15, 10, 5 then backward run to wall by tennis court 2. Big boys 25, 20, …
We have a little bit of 1stF for everybody: run, ruck, bootcamp, kettle bell, higher intensity, intramural. It’s time to add cycling to the list. As it often happens with this group, the pax have spoken and leaders have emerged to launch a cycling AO. Harbison Forest is the location the pax want. With this …
Conditions: Cold and Clear Top 5 moments from today: Ken Doll made an appearance at Clash today. Yes you read that right. It was freezing cold and he wore shorts and a T-shirt….and was still hot. The guy is a specimen. Apparently there is a fall festival going on at RBHS on the football field …
12 PAX beat the cold to celebrate my birthday with a “17” themed Q. I’m turning 34 today so I filled our workout with 17 (half of 34). Here’s the thang: Warm Up 17 Side Straddle Hops 5 Burpees (on your own) 17 Imperial Walkers 17 Hillbillies Grab a block and meet up at the …
Weather: Chilly 46ish The Thang: 7 pax came to enjoy yet another comfortable Fall morning. We may actually be in Fall now. Warmed up with: SSH x 20 IC Hillbillies IC Mountain Climbers x 10 IC Merkins x 5 IC Quick mosey around the circle lot. Each Pax, grabbed a block because they’re fun to …
Weather: Wonderful! Around 48 degrees The Thang: 12 pax came to enjoy our 3 or 4th first day of Fall with a quick warm up with 20 SSH IC and 5 merkins also IC. Head over to a couple of Skunky kegs????? Grab 2 blocks, two tractor tires and line up on the curb. 10 stations …
14 Pax entered the gloom for a jog. Conditions were…perfect. Warmup 15 SSH IC 15 Calf Raises IC 15 Imperial Walkers IC 15 Squats IC 15 Through the tunnel IC 10 Little Arm Circles forward, 10 reverse The Thang: 20 Merkins 30 Squats 40 LBC Run 1/2 mile 10 burpees Run 1/2 mile …
Conditions: sub 50 …. perfect! Feels Like October!!! The Thang: Last week Bud & YHC worked on bringing some new thing to the Roost pax, hoping a couple of the new pax would post, plan was to introduce them to the famed Moneypenny blocks & a little suicide drills at the stadium parking lot. Ricky …
After a seven week road trip during which YHC celebrated my 65th birthday, YHC felt it appropriate to see whether there was a challenging Q in me. So, on a pleasant 70ish morning with the familiarity of my home AO and PAX we gathered to do some work. After the disclaimer, we took a mosey …
6 Pax joined YHC in the gloom for a workout designed to challenge the entire body and mind. Introducing some aspect of balance into an exercise or combining exercises encourages the firing of more neurons, or something. At least that’s what YHC read on the interwebs, it must be true. YHC does wonder about effectiveness …
Celebrated another year of F3 on a unusually humid mid October morning. 12 PAX came out to do what they do best; encourage, lift up, and support. This is why I return. This is why I sacrifice a few extra hours of sleep. This is why I feel better about a lot of things in …
Every now and then an opportunity falls outa the sky and pops you up side the head. One’s falling on Friday, October 27 at Earlewood Park, a cookout from 5-7 pm with our Oliver Gospel Mission friends. Take advantage of the few remaining Fridays of extra daylight by fellowshipping with your F3 buddies and …
October 10 or was it August 10? The humidity was sitting at 94% (Temp about 75) this morning for the Q and the PAX was plentiful and ready to heckle the VQ with all of their fervor as I was sure to Honeypot throughout; I wasn’t shaken…I may not have known what I was doing …
7 pax braved the near 100% humidity this morning at the Roost. Since several pax will be taking part in the Bourbon Chase in Kentucky this weekend, YHC promised we would go light on the legs. What we were left with ended up being a beat down. Here’s how it went: Conditions: 75 and HUMID …
Conditions Low 60’s with a Big Old Moon looming in the sky. 10 pax entered the Gloom of Strut looking for a way to stay warm. YHC had a snotwoggler planned that would have pax shedding layers of clothes within the first 10 minutes of the WOD. The Thang – Mosey to SOP upper parking …
Conditions. Cool. Full Moon…clear picture of the sea of tranquility. No need for a headlamp unless running on dark gravel roads like we did. The thang: YHC posted to know your threshold and your interval pace because YHC had not decided between interval pyramids or extended threshold runs. after shaking the magic 8 ball this …
Conditions: Starry morning. Cool. Slight breeze. YHC was traveling yesterday and knew myself well. If were not on Q, YHC probably wouldn’t have made it out of the fartsack. Slightly lower numbers, probably due to the tweet insinuating just a walk in the park today. Roost pax only like to come out for a huge …
Today was a good’n. It was like the Hell Spano unloaded on us last Thursday, but with a little variation to save us from the humiliation that comes with 600 merkins between partners. Good work. Conditions: 57 & cool The Thang: Warmup – The usual Indian run to planters & Partner up Partner 1, run …
It was a cool morning in the upper 50s, low humidity, a great morning to get in a little Block Work at SpeedTrap. The Thang: Mosey to Cheese Grater parking lot: COP: 1 Burpee OYO (All who attended Tuesday were complaining about the 115ish burpees we did under Rudy’s guidance). So we had to do …
The call went out last night that the Q sheet was wide open at The Roost for the remainder of the year. Having been focused on training for the Bourbon Chase YHC decided to pull an old weinke and modify as we went along this morning. 7 Pax came along for the journey. No new faces …
Let’s take a journey together as we experience YHC’s memories across 4 years of F3 Conditions: Feel’s like Fall is here with temps in the 50’s. Ideal weather for a stroll down memory lane. The Thang: COP 20 SSH IC 20 Windmills IC 20 IW IC Year 1, jog to the field while we think …
F3 men helping young men of Palmetto Place. Or is it the other way around? The first workout at the New Palmetto Place is in the books. Young men learned what a real beat down is. In fact, I think I was more exhausted leading the Q then many of the others. I regret that …
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. …
Conditions: 69 The Thang: COP SSH x 10 Merkins x 10 Squats x 10 Grab a cinder block 5 Block Burpees walk 20 yards block OH I0 Squats walk 20 yards block OH 15 Block swings 20 yards block OH 20 Curls Return to start block OH Drop by 1 burpee each round to 0 …
I’m almost positive there’s a joke in there somewhere, but I’m just going to leave it alone. 8 stunners and 3 runners met at Foxhole this morning for the early edition. I signed up to Q last week with every intention of bringing an FNG I have been working on for a while. But in …
Eight Pax and a Black Snowman Walk Into A Boot Camp…Read More »
28 Men showed up at Depot for YHC’s first Lake Murray Q away from Foxhole. Disclaimer: If most of you don’t hate me by the time this workout is over then I am not doing my job. COP 20 Burpees-OYO SSH 15-IC TTT 15-IC LBAC 10-Forward and 10-Reverse IC Merkins-10 IC Mosey to the block …
Conditions: Cool 68 and didn’t take the pax long to find the humidity! The Thang: No FNG’s – Disclaimer – Mosey over to block pile & on to “Eagle Rock” intersection. SSH x 20 TTT x 20 IW x 20 LOC 10 front / 10 back YHC had twitted “no much” running. Didn’t say anything …
7 pax arose on a rather nice clear, 72 degree Thursday morning, for this Q’s three year anniversary. So, I thought we would just take another stroll in the park, working our bodies and enjoying the morning together. Thang: Imperial Walker, Merkins, TTT, Merkins, LBC, Merkins, Overhead arm claps, Merkins x 15 Mosey to upper shelter. Step ups …
Nineteen men posted at The Mission today. Men from Depot and Strut, and ofcourse the men of the Oliver Gospel Mission (OGM), men with addictions who participate in a rigorous program at the OGM. The Mission is considered your second AO if you’ve posted here once but regularly attend another AO. Had a diverse age …
Improper Use of Steps at Finley Park Result in Encouragement the Hard WayRead More »
The pax of SpeedTrap have been on Beaker for well over a year to VQ his first workout. He’s had all the right excuses that the rest of us have used. He just used them 20 times more. Well, he finally had enough of our badgering and he finally put himself on the Saturday Q. …
0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 1-2 min stretch 0525– Get into groups that you normally run with. Always try to start with at least one other person. The quantity of intervals you get in is not critical, for it’s the …
15 PAX decided to play in soggy conditions, endure some rain, and use some muscles not normally used. Conditions: 73 degrees, muggy, with some rain. Tha Thang: COP SSH x 20 IC Squats x 20 IC Little Arm Circles x 15 IC Merkins x 10 IC 1 lap mosey at your own pace…down the driveway, …
9 pax showed up after a tough day of weather to welcome back their one-garment friend. I must admit that after the BRR I was kicking myself for choosing this day to Q, but I think it actually helped heal my mangled legs. Disclaimer and then we were off: SSH X 20 IC Calf Raises …
Nothing like a little group text trash talking to get the pax of Roost re-engaged. Due to BRR, injuries, work and other activities the numbers at Roost have been low. But the pax were out in full force this morning along with an FNG. Toe Tag was the only pax lucky enough to take on …
CONDITIONS: Someone turned the air conditioning on cause it was cool and GREAT! Lower 60’s. Prior to the beat down, Loose Screw led the Rock Pile in a 30 minute devotional about trust. THE THANG: COP SSH x25 IC Through the Tunnel x20 IC Hill Billy x20 IC Michael Phelps x20 IC Lil Baby Arm …
17 pax (including FNG Doug Gaines “Lotion”) got an early start to #DefyCantore as YHC decided we’d prepare for the worst but hope for the best at Depot this morning. YHC hasn’t Q’d in a while so when deciding on what theme to use, decided to keep it pretty current and go with IRMA. Just …
Conditions: Cool morning. Opaque Orange Full Moon. Random brief precipitation although almost no clouds. It was unusual conditions for an unusual workout. YHC and many others are prepping for the BRR. Bud texted YHC last week and asked me to Q at the Roost and do Yoga for us. That’s right a Pax texted YHC asking …
9 PAX met under a full moon ready to shake off the holiday weekend rust. We started with SSH x14, TTT x14, and LAC x14 before heading to the planter boxes for a cycle of Decline Mercans (x10), Incline Mercans (x15), Dips (x20), and LBCs (x25). A short mosey to the football field, and the …
3 Lake Murray Pax made the week 4 trip to Laurens to continue helping those guys build something special in Laurens. Disclaimer Warm Up • Slow Mosey around the park COP @ Upper Parking Lot • 20 Burpees • SSH 15 IC • Imperial Walkers 15 IC • TTT 15 IC • Merkins 10 IC …
On the heels of a near triple-digit Tuesday for the boys of Lake Murray, Foxhole welcomed 8 pax for a good ol’ fashioned toughy this morning. In the spirit of trying to keep things fresh, we split into teams for some relay action. The effort level was high and the motors were pushing the redline …
If you puke in your mouth and swallow it, does it still count as a merlot???Read More »
Today is a great day. College football is officially back in swing and 16 pax got their morning off to a terrific start by reliving the Tigers run to the National Championship. Unlike the Newberry College head coach, YHC refrained from taking any cheap shots at the team in the midlands. Conditions: Just right…upper 60’s and …
Conditions It was a misty, damp, moist, etc. morning, but only 68 degrees, which was nice. As the saying goes, “If it ain’t raining, we ain’t training.” 1 Minute Warning (as the hecklers began to rile themselves up thinking they were going to fluster YHC during his VQ) Disclaimer Given COP: SSH x 15 IC (with …
Gentlemen, I would like to take this time to introduce you to one way that you could push the rock a little further. On October 14, the first annual “Abundant Life 5K” will be held at Saluda Shoals Park. The proceeds go to support a ministry called Daybreak Crisis Ministries that YHC volunteers at. Daybreak …
16 Pax braved the cool morning for fellowship and burpees. Weather: High 60’s and damp. The Thang: Warmup: 20x SSH IC 15x Thru the Tunnel IC 20x Imperial Walkers IC 20x LBC IC 20x Merkins IC Mosey to baseball field Third base – 100 squats, 10 burpees Home – 90 BBSU, 10 burpees First …
Conditions: 68 degrees; 91% humidity, 65 degree dew point, 29.85” barometric pressure, low UV index, with a misty drizzle, overall much like a typical day in Scotland My name is Socrates, my last Q was August 22, 2017. 13 PAX gather in the misty darkness of Strut this morning looking to get better. Good to …
StrutBrigade spends some time on the baseball diamondRead More »
First let me say that it is an honor to be asked to carry the torch as AOQ at Speedtrap. #TClaps to Tuber for the outstanding leadership this past year and making the transition a smooth one for YHC. I’ve been following these men since November 2015 and to say that I am better because …
On August 3, 2013, Sway convinced a group of Men in the Irmo/St Andrews area to rise early in the morning while most people are still sleeping and fight off the fart sack to post at a men’s only bootcamp. What started out as simple “workout” at Seven Oaks Park under the leadership of Sway, …
Lake Murray Regional Convergence – 4 Years Ago Strut Was FormedRead More »