F3 Lexington Backblasts
Dearest Martha, I must say, I am completely fed up with this ungodly heat! It simply isn’t supposed to be 70 degrees at 5am in September. The humidity only adds to our misery as it feels as if we are living in a sauna. (Although I am reminded of the time when we ***REDACTED*** in …
Speedwork seems hard until you run beside the pax doing Week 2 of the Iron Pax Challenge. We persevered nonetheless even though it was thick as mud out there. Tclaps to Buzzsaw and Dos Equis for posting after the BRR to shake the legs out. Conditions: Thick The Thang: Disclaimer BOM Warm up lap Dynamic …
conditions: Dorian was trying to blow up a storm but it never materialized in the ‘072. No rain, even though the playlist was fashioned with a “rain theme”. Temps in the mid 70s and a tropical muggy feel to the morning The Thang: mosey from flag up to Pressbox area for warm-up SSHs x 20 …
Conditions: Low to Mid 70s The Thang: the goal was to work our arms today Mosey down to the goaline SSHs x 15 IC OHCs x 15 IC mosey to 25-yard line and down for a Half-Merk hold for 25 seconds; mosey to 50-yard line and down for a Half Merk hold for 25 seconds, …
Conditions: cool and clear Disclaimer/Opening Prayer Mosey around the parking lot to Legoland, including high knees, sidestep to the left and sidestep to the right Each pax collected a duplo and carried it to Northside Middle School bus loop COP: 15 each, IC -SSH, TTT, windmill, mercans, Michael Phelps, LBC, squats Pax paired up and …
14 PAX post Turning Point for some curb hopping, car pushing, and block carrying that left all of us toasted by 7am. T-claps to the PAX who got after it before hand and did the Iron Pax workout, some running, or both. Conditions- 65 and perfect The THANG- Disclaimer, finish Little Giants and Booster last …
As the title states, YHC was in Shawshank’s basement and found this workout with some dust on it in the “Cheers” section. On another note, that section is the only one inside the trash can for some odd reason. It looked good enough to YHC to dust off and use though. This was inspired last …
A Workout from the Archives of Shawshank’s BasementRead More »
With the BRR starting today and YHC experiencing FOMO, the men of Urban Legend did our best to simulate as many BRR legs as we could bootcamp-style. Godspeed to our guys running the mountains this weekend. Here’s what we did: Conditions: 76 degrees, 70% humidity The Thang: Disclaimer BOM Mosey to amphitheater SSH x 10 …
Weather Conditions: 68° and Windy 8 Pax arrived on what turned out to be a beautiful morning. The temperature felt great, and there was a steady breeze blowing for the duration of boot camp. As for the workout, here is how it went: Disclaimer and Prayer Mosey around the parking area and circle up near …
Weather Conditions: 69° Disclaimer & Prayer Week 1 – Iron Pax Challenge Killer B’s 5 Rounds for Time – • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy Sit Ups • Broad Jump 10 Yards • X10 Burpees, x10 Bonnie Blairs (count each leg), x10 Big Boy …
Iron Pax is in full swing to see how fast thangs can be done. Fast is good, but so is steady…and steady is what happened today at Crypt. No furious bursts of speed or anything like that, but some muscle burn definitely occurred. Weather: 72 degrees and a hint of Dorian in the sky The Thang: …
13 PAX posted for a windy Iron Pax week 1 edition workout. The workout was brutal. The PAX got after it. After some warm-up we got right into it. Count-a-rama, Name-a-rama Prayer requests/ praises Kyrie going to be a grandfather in April Boo’s M ringing the bell this week Overnight’s daughter in Nashville …
Imagine if you will….. 17 PAX wake in the gloom. Their mental fortitude, and some aging bladders, pull them from the fartsack, we are looking at you Matlock. The FOMO was real and they knew there was something brewing on this particular morning, not Swayze’s late night soda and peanut butter hot dog snack, but …
Today was YHC first Q at Detention. I wasn’t sure how attendance would be with the storm coming, but 10 pax should up to do work. Disclaimer Tha Thang: Mosey to the basketball court for a little warm-up. SSC IC x 20 TTT IC x 10 six count burpies IC x 10 windmill IC x …
YHC had the honor of Leading the men of Ambush for the Pre BRR Q this morning. The weather was 78ish, with a delightful breeze in the air. I could feel the anticipation from my fellow Pax, to see what would consist of this mornings Q Workout. There was much Mumble Chatter discussing the IPC …
It was YHC’s first Q at a running workout. There were several areas where obvious improvement could be made for the next Q such as route prep/communication, prayer, running, and prayer again….but its okay, the men of #Stride are a good bunch of men. They are also a good bunch of runners. #TCLAPS to MacGruber …
Beechwood Middle school will be the location for F3 Lexington’s 17th Tuesday/Thursday Bootcamp. Lead by a dynamic duo of F3 Lexington’s finest HIMs, Field Goal and Muggy Tape, the new AO will launch Tuesday October 1st at 5:00AM. Meeting location will be the front parking lot of the school off of HWY 378. This campus …
Pre-Blast – Beechwood MS becomes F3 Lexington’s 17th Tues-Thurs Bootcamp!Read More »
Today’s playlist was inspired by the incredible masterpiece that is, “Last Action Hero” 4 pax decided that it was more important to show up for a Shark-infested Tornado rather than stay in the comfort of their fart sack. Work was done and questions were asked…Big questions. More to come on that. Still no new Anchor …
Great weather for the PAX as we start of our week right with some fun and fitness Ball of Man and Disclaimer Mosey to blacktop behind gym COP SSH 15X IC TTT 10X IC WM 10X IC Merkins 5X IC American Hammer 10X IC Merkins 5X IC American Hammer 10X IC Merkins 5X IC Slo-Mo …
7 PAX arrived some eager, some not so eager and some clueless about today’s shenanigans. A quick run down of Iron PAX challenge week 1 workout was relayed to the PAX. Work was done!! For the record Bonnie Blairs are terrible! Conditions: 70 Prayer- In a rush we forgot to start out with prayer Pledge– Forgot …
11 Pax posted for the September Kamikaze. With the approaching week 1 of Iron Pax, today was a slight modification to save up on the BBSUs until Thursday. The next Kamikaze will be on October 1st. Conditions: 72 and some cool mugginess. THE THANG: Disclaimer / Prayer Mozey from the parking lot, down the hill to the …
Nice to have Rehab here for the first time – transfer from Irmo. Now lives next door in Sterling Bridge. Labor Day is over. It’s BRR week, and YHC was sort of in taper mode today, but not completely. It’s also YHC’s birthday again this Saturday. Weather: 71 degrees, clear The Thang: Intro, Disclaimer, Prayer …
Several Pax came together from multiple AO’s to tackle the official Week 1 on the #IronPaxChallenge. Final tally of the Pax lands somewhere between 31 and 37-lets call it 34. Workout was as terrible as expected – here are the details: Conditions: 70 and humid Minor disclaimer Prayer The Thang: IPC Week 1 – Killer …
YHC teased out on the Shawshank page that they would be introduced to Monica on Tuesday morning. Even after the workout, it was still unclear the meaning of Monica. It all had to do with the number 7. Conditions: 70 degrees, 100% humidity The Thang: Disclaimer BOM Warm up mosey COP SSH x 10 IC …
Conditions warm and dry No FNGs Disclaimer COT/PRAYER The thang, Warm up SSH 10 IC TTT 10 IC FULLY ERECT LBAC 10/10 F/R THEN OH CLAPS 10 IC MICHAEL PHELPS 10 IC IMP WALKERS 10 IC CAVEMAN TRAINING… Simply but difficult workout 3 exercises x 50 each x 3 rounds keep moving switches L/R arm …
10 Pax Posted for the Warm up workout for the Iron Pax Series coming up in September. The pax pushed themselves and each other and got better today. 8 pax posted at #Coffeeteria. Conditions: Cool in the Low 70s with a tad bit of humidity The Thang: Mozey to the bus loop for instructions on …
12 Pax came out to Tread for their DRP, many needing a cleanse from a certain sporting event the day before. The following is at least similar to what actually happen. Weather: 70ish and clear, as close to perfect as you can get Disclaimer/Prayer The Thang: Rucks on and off we go towards Lowes (Blue …
After the Iron Pax Challenge was announced, the men of Cryptonite knew we would be one of the AOs to host the workouts each week, especially since it allowed for a Saturday option for those that needed to squeeze it in before the close of the week. This week we ran the “trial run” of …
Behold, how good and how pleasant it is for brothers to dwell together in unity!” – Psalm 133:1 Great morning in the Gloom today at Graveyard. These guys always crush everything you throw at them and today was no different. Work was done, tunes were played. Plus, we even got to do some LBCs, which …
Graveyard Pax (incl. #twitterless Spackle) Crush a Full-Body Block BeatdownRead More »
Weather Conditions: 68° 6 PAX stepped up for the August running of the Slammer. This was another variation of the Pax beloved AMRAP. Here is how it went: Disclaimer and Prayer The Slammer (Reversed) • x5 Burpees o Mosey to the Big Steps • X11 Calf Raises o Mosey to the Small Steps • X11 …
Weather Conditions: 68° Week 0 – Iron Pax Challenge The Loredo 6 rounds for time – • X24 Squats • X24 Merkins • X24 Walking Lunges (count right leg only) • 400 Meter run COT Announcements ▪ We will converge Wednesdays at 5:15 during IPC Prayer Requests & Praises ▪ Pray for marriages BOM
Conditions warm but cooler, dry No FNGs Disclaimer COT/PRAYER This was my first time at Jumanji and was glad Columbo showed up early to show me around campus. The pax were worried that YHC was going to Q a repeat of Iron pax wk 0 workout but YHC quickly put that to bed. Great bunch …
YHC was excited to Q for the first time at Turning Point. While YHC has run the Kamikaze several times, nothing gets one in touch with the Pax like a Q. 13 faithful TP Pax posted to find out what kind of shenanigans YHC could think up. Thank you to the Pax for letting YHC …
YHC took the Week 0 Iron Pax Challenge and make it work with kettlebells. Smalls brought the tunes. Conditions: 70s, humid, little wet The Thang: Disclaimer BOM COP IW x 15 IC Hillbillies x 15 IC LBAC x 20 IC KB Swings x 24 OYO KB Thrusters x 24 OYO KB Curls x 24 OYO …
Perfect morning at the arena. Even saw a bright shooting star! 70 degrees, low humidity. The Thang; YHC had just realized Monday at crusade he was in charge Tuesday so i began planning a weinke. After speaking the AOQ suggestion was made to think about incorporating the iron pax challenge. So YHC ran with it. …
Weather: 75 and comfy Circle Up, Disclaimer, BOM & Prayer mosey the long way around to the Teachers Lot SSH x 18ic TTT x 18ic IW x 18ic Overhead Clap x 18ic (rythym optional) mosey back to top of road to teachers lot and line up on curb (18) Merkins, sprint to small hill, bear …
Editor’s Note: #TClaps to Caravan for bringing a strong VQ that completely eliminated all chances for mumblechatter. Rumor has it that he also ate breakfast before he came out!! Here’s how it went down: WEATHER 70 and more humid that we’d have guessed STRIDELITE 7 PAX total to take on Big Timber DISCLAIMER/PRAYER WARM UP …
It was another glorious morning at Crypt. The weather temps are dropping, which usually means the pax counts are climbing! Weather: Low 70’s, mild humidity The Thang: After a little loop for Stomp Lite, YHC ran up with a couple of minutes to spare, took a swig of some purple drank, and gave the intro, …
The Nan’tan emeritus challenged the Pax of Lexington to break the long standing single day record for Pax posting. YHC is not sure we will break the mark, but nonetheless the Shawshank Pax showed up in numbers and came to work this morning. YHC was excited to break out a few new things for the …
Something old, something new, a burpee or two just for youRead More »
The good news: The PAX of Ambush have no equal when it comes to the creativity of mumble chatter. The bad news: The PAX of Ambush have no equal when it comes to the creativity of their “modifying”. Pretty sure Juice subbed out all of YHC’s ab exercises for gas pumpers. He really, REALLY loves …
Conditions: 75 Degrees… dry, but humid The Thang: YHC tried to bring the Pax a creative beat down they would remember, but YHC fears they will remember the WO for the wrong reasons. The goal was less running, but more reps, but did not realize it would be hard to see colored cones in the dark …
WEATHER: Wonderful, low humidity. Felt like fall THE THANG: ROUND ONE: Line up at the shovel flag and Sprint to the first set of stairs by the school. Up and down the stairs and jog back. Round trip is 0.11 miles. Give the Pax 10 seconds rest. Rinse and Repeat 15 times. ROUND TWO: Modified …
Always good to visit the guys at Stomp. These guys are fast. Here’s a quick recap for those interested: Conditions: Mild. 68 degrees, 79% humidity The Thang: Disclaimer BOM Warm up mosey Dynamic Stretches Track Suicides ***recommended pace is 50 sec faster than 10k pace*** Run 100m Mosey back Run 100m Mosey back Run 200m …
7 PAX posted Tread for some rucking and bell swinging. With talks of a Booster/ Taylor Swift sequel to two weeks ago, it appeared as if it wasn’t in the cards when Thumps Up sent a pic to everyone that he was at a high school reunion til late. Based on the pic, F3 is …
9 pax posted for this Saturday’s version of Turning Point. Conditions: Low 70s and damp from the rain The Thang: Mozey though the parking lot around to the staff lot and circle up: SSH x 10 IC IW x 10 IC LBAC x 10 IC each way SloMoSquats x 10 IC SloMoMerks x 10 IC …
Temp: 70s and MOIST Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Traveling with your BLOCK. 11s at the Basket Ball Court 10 Overhead Press, 1 Mountain Climber (2ct) Repeat with 1 Less Overhead Press and Add 1 to …
Sometimes you need to work on your weaknesses. YHC has many weaknesses some will be discussed later. There was no circle up, I don’t think there was a prayer, and since there were no FNGs I doubt there was a disclaimer, but there could have been. I wasn’t there. overslept my own Q, a huge …
14 PAX fought off the fartsack for the monthly PT test. PT test has been a single digit turnout the last couple of months so good to see the increase in numbers. We missed those of you who didn’t post, it just isn’t the same without you there with us in the gloom. Weather- 75ish …
YHC’s F3 journey started at this place called “The Hollow” and it is always good to get back here where it all began with an EH from Scotch and a Slaughter Starter from GraveDigger. YHC is very appreciative to these guys and they’ve pushed me to get better in all areas of my life. For …
This has always been a good time of the years to see XL numbers around all the BC. Today was another one of those days with 16 pax joining YHC as we celebrate my 3 years of beatdowns. At SL we also saw fast times. Goodman set a 5k PR and many others posted fast …
The game of lighted cones and tennis balls (henceforth dubbed Fuzzy Balls of Fury) was born at Graveyard a while back, when YHC was trying to come up with something a little different. Over the next several Q’s featuring this game, it got progressively better, and more fine-tuned. YHC thought it was high time it …
For some reason YHC thought it would be a good idea to do a loop that included the dreaded Robert’s Street and S. Church Street heading back to Stride. So, this morning, that’s what we did. Terrible idea, but 13 PAX showed up to see how many laps they could get. Fun was had by …
COP: SSH x 10 TTT x 10 Windmills x 10 Gang of 5 x 100’s -Curls x 10 each arm = 20 -Squats x 20 -Tricep ext x 20 -Shoulder press x 20 -Bent over rows x 20 -Walk around bridge and back, KB overhead Rinse and Repeat x 5 Walk to stairs, KB overhead …
9 Pax worked out in the serious gloom on the first day of school. Misty and 72 created the perfect conditions. Great work by all, there was very little mumble chatter until the basketball portion of the BC. Disclaimer and prayer, Lords Prayer, Pledge of Allegiance Mosey to the Lunch Lady parking lot, COP SSH …
17 PAX post at Turning Point for a back-to school- workout to get their minds and bodies ready for the impending traffic. (aerial view of Lexington County, SC) Conditions: 80 degrees but humidity was cranked up to 125% Disclaimer: Check. Almost forgot the opening prayer, shout out to the PAX for keeping YHC on track. …
All summer long the lobbying and campaigning was relentless. Crypt has been yearning to become great again after a self proclaimed mediocre AOQ handed off the shovel flag to Mr. Respect. YHC has been determined to do what someone named No Help should do, and that was to help in any way possible so Crypt …
Lots of new faces at F3 Ambush this morning for YHC. It’s been a few months since I’ve been over here and not much has changed. These guys are tight! Always have been. It’s a place where strong leadership is always apparent. YHC had a great time leading the 15 Bushmen this morning! Here’s what …
YHC was asked to come back to Detention by Hot-4-Teacher. And more importantly he begged for an Old School Burpee intense Rinse & Repeat workout. Always eager to please the PAX IYHC put himself down on the calender. When the Day showed up H4T was AWOL. I will leave it to the regular Detainees to …
Weather Conditions: 78° and 100% Humidity 12 strong Pax arrived with hopes of a brutal beat down. The constant curtain of humidity weighed heavy on everyone, but YHC did his best to deliver. Here is how it went: Disclaimer and Prayer Indian Run around the complex back to the Main Parking Lot Mosey across the …
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 3rd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is not …
Conditions: warm wet raining slightly No FNGs Disclaimer Pledge of Allegiance COT/PRAYER Warm up 20 SSH 4CT IC LBAC 10/10, OH CLAPS 4CT 10,OH CIRCLES 4CT 10, SEAL CLAPS 4CT 10, THUMB RAISES 4CT 10. Recover. TTT 10 4CT IC WINDMILLS 4CT IC SQUATS (NEGATIVES) 4CT IC ○○○○○○○○○○○○○○○○○○ Bag moves to 1st cone and progresses …
It’s been a little while since we’ve stretched the distance intervals at The Bounty. So, YHC dial up a little distance for the PAX this morning. Here’s how things progressed. Disclaimer Prayer Mosey to the jump pad for COP SSH x 15 IC TTT x 10 IC Windmill x 10 IC IW x 15 IC …
5 PAX in the Wander gloom this morning. We used the time to pray over the Lexington Elementary School campus: from the Principal to the bus drivers and especially for the kids. Welcome, Disclaimer, and BOM Weather: Mid 70’s and clear The Thang: https://www.strava.com/activities/2631964043 Prayer Requests: *The two firemen who’ve gone missing on a fishing …
11 PAX posted at TP for a shortened version of the usual Saturday workout so PAX could get home to grab their kids. Still got after it. Good work men. Weather- humid The THANG- Disclaimer, prayer Mosey to parking lot for COP IC- SSH, arm circles, dirty birds, Michael Phelps, hand claps. Mosey to steps. …
YHC found one brave pax to take on a little warm up before the Iron Pax Challenge cranks up. Weather. It was humid. 95% humidity to be exact. The Thang: Mosey to the blockpile,select a block that makes you feel happy inside, and return to the outdoor gym. 50 burpees over the block 400M run …
11 pax fought through the humidity and took a trip across most of the AO. It was hot and humid but more tolerable than most recent days. Strong work was put it by everyone. Disclaimer/Prayer Mosey to a part of the parking lot with no cars and circle up: SSH x 20 IC IW x …
16 pax post to better theirselves and to soak up some of the extra humidity in the air. Froccer was the game of choice. There was a quiet murmuring of an audible to soccer but it was quickly quashed by the majority. Maybe next time… conditions 78F, 100% humidity, feels like Amazonian rain forest. Disclaimer, …
August 16th mark a special day for YHC as it is my F3 anniversary. Three years ago a sadclown died at Ambush. I appreciate the support and accountability I have found in the group of HIM’s in F3 Lexington. Today also marks the first time I have been to Urban Legend. Below is what went …
It’s been a little while since YHC visited the cozy confines of Shawshank. It’s such a beautiful venue with all its swampy wetness. You never leave the Shank dry. It doesn’t matter what time of year you’re there. For that reason, YHC threw on the old swim trunks in attempt to avoid any #swampass issues …
Dearest Martha, As I write to you on this, the anniversary of my birth, I must admit that I have had a bittersweet birthday. Without a doubt, the men have certainly helped me celebrate this momentous occasion by continuously posting rather arousing photographs of ***REDACTED*** all over the barracks. These guys certainly know how to …
YHC paid the monthly visit at F3 Detention. Blue Rhino was kind enough to let YHC know that music was part of the Thang now, so NF and We Came As Romans provided the backdrop for what one could consider as a concentrated attack on thy legs. Temp – stupid hot and stupid humid, but …
With school right around the corner, I figured I’d recycle a workout I did this time last year at CAT. I added a twist to mix it up a bit. We had 7 PAX total, with 1 for RL beforehand. Weather: warm and muggy 1 minute warning, intro, disclaimer, prayer Mosey to the pole vault area …
Three years ago, I rolled up to Ambush and really didn’t know what to expect. Really didn’t know how it would change me. Today I celebrate with men who I have sweated or froze with during workouts, ran races with, ate lunches with, talked about God with, been held accountable by, and guys who I …
YHC needs to ready himself for the BRR and having missed the last opportunity today’s gloom was critical. The route was even adjusted slightly thanks to then insights of Doodle. Punishment will be dealt out at a later date. Belding was also up for the challenge as we wondered where Puck rode off to. Nevertheless …
12 PAX posted for YHC’s first Q at the Arena. YHC still feeling like the new kid on the block was worried about whether he had the right stuff to deliver a complete and challenging workout. Conditions: Warm and humid are an understatement. Disclaimer, Prayer, Pledge: Check, check and check COP: Warm up with a nice Indian …
I visited Greenville a few months ago and attended a “Main Thang” Q. Great group of guys up there and some nice hills to enjoy. YHC brought it to the Tomahawks and it went a little something like this… Conditions: 77 hot, humid, muggy, miserable degrees One Minute Warning Disclaimer Prayer The Thang: Take one lap …
Turning Point will always be one of my favorite AO’s. It’s where I first posted a little over 3 years ago and frequently visited for the first year or so of F3. Unfortunately, with the way life goes, I hadn’t visited in over a year. YHC thought that was long enough so I reached out …
It is with a heavy heart that I post this backbeats. While as is traditional I started by determining if their were FNGs of which there were none, and then with the disclaimer. It is still the Q’s responsibility to keep the pax safe and in that I failed. All started well with a prayer, …
Conditions: Clear, 78 degrees, humid and hot. COP, Not a Pro, No FNGs, No gloves needed today. Mosey to the front of the school and introduce the start line of the quarter mile “track” at Surge (parking lot and student drop off). 1 lap mosey with Frankenstein’s, Butt Kicks, Deep Lunges, and TTT (IC). Back …
YHC is nursing a bad wheel thanks to a rock on the sidewalk at Monday’s Stride. Running, proven once again, is bad for you. So, the original plan was scratched in favor of a non-running workout that is detailed below to the best of YHC’s recollection. Thanks to the fellas at The Hollow for always …
Yeah, today was hot. YHC has never been part of a water break outside of football camp/practice, but it was necessary today. We had 12 strong PAX finish the ridiculousness in style that only the men of Shawshank can, with lots of mumblechatter, but more importantly, with a “get the job done” kind of attitude. …
YHC came flying in on two wheels to SL this morning, but the PAX were willing to wait, so thanks for that. The rest of the Q went pretty smooth, though some things are better left on paper, as we all discovered. It’s worth noting that maaaany of the Detainees were MIA this morning, YHC …
YHC was looking forward to getting some miles in today, until he received a reminder message from Hoist at about 5pm yesterday, that he had the Q. So, out came the Q library to find some old workouts that he could combine together to create some variety. No stairs were harmed in this workout today, …
Another day at Stride with 8 men getting a little better… Conditions: 75 degrees, humid The Thang: Disclaimer Count off BOM Take 6 toward LES R on Corley L on Dreher Cross at light at LMS Run sidewalk on Cola Ave/West Main L on Chariot by Goodwill/Rileys Run Duffie R on Gibson L on 6 …
12 pax showed up ready to get some work done at 6 AM sharp on a warm and humid Saturday at Midway Elementary school, AKA Turning Point in the F3 world. Kudos to the pax who showed up at 0530 to get some XL in: Boo (respect), Wapner, Swanson, Arrears (forgive me if I missed …
Blockbuster Tetris – Saturday Turning Point with Canseco QRead More »
Conditions warm and muggy No FNGs Disclaimer COT/PRAYER 2 video guides from Fitness Blender took us through a painful Tabata routine. 33 min video was warm up, kettlebells, and cool down(we will get back to the cool down after 2nd video) 2nd video was a 7 minute no rest kettlebell routine to pump the cardio. …
19 of the Lexington’s finest showed to help YHC celebrate a birthday. YHC found out minutes before the start that there were not enough blocks or bricks for all in attendance. The pax proceeded to verbally ridicule the current and former AOQ ‘s (who were both in attendance) about the state of the AO. No …
17 PAX post for what might be the most PAX posting in the history of Tread. Quis is checking the spreadsheets now. Conditions- muggy, just rained because there was water on the pavement, and YHC didn’t make the Pax wallow in it. You’re welcome The THANG- Prayer, disclaimer, then the other half of the PAX …
Always fun to turn it up a notch with the Cryptonite boys. Here’s the damage: Conditions: 70 degrees, humid The Thang: Disclaimer BOM Warm-up mosey Dynamic Stretches Outdoor Gym Circuit Pull Ups x 10 Step Up Burpees x 10 Tire Flips x 5 R&R for 8 min Outdoor Gym Circuit #2 Rows x 20 Box …
17 PAX posted at the pellet palace for another game of futbol with lacrosse goals. The soccer goals are locked up, but even if they weren’t, they don’t have nets on them, so there’s that. In clash backblast fashion, your top 5 moments: Double Fault did team 1 a huge solid by swinging by the …
YHC would like to thank the mystery pax who signed him up to Q at Urban Legend today! It’s almost BRR time, which reminds YHC of our brother Cheech. All of today’s exercises are 38 counts or 19 IC because he was 38. Sleeveless shirts were plentiful also. Strong crowd of 16 pax, including Spackle. …
Here is what transpired; Weather – Slightly Humid – who we kidding, it was like a rain forest out there, 80-degree temperature Disclaimer & Prayer The Thang My Slaughter Starter – 35 Merkins then Mosey to starting spot and Circle Up Circle Up (in cadence) • Side Straddle Hop x 15 • Hairy Rockettes x …
We’ve had a lot of fun at The Hollow of the past few months! We’ve had water balloon tossing, kickball, dodge ball 2x, and other nontraditional F3 type workouts. Those workouts have been great and YHC has had a blast with them, but today he felt like getting back to the standards F3 workouts were …
YHC has been delinquent lately from Tomahawk due to some ailments but felt better and decided to take an open slot Q. Here is what happened Disclaimer/Prayer The Thang Mosey to Block pile, grab a block and return to Ken Doll Alley Each exercise performed with cinder block. Start with 25 reps of an exercise …
Conditions warmer and muggy Disclaimer Pledge of Allegiance COT/prayer Figured I’d bring back the respect Q from April this year since the Pax at the stand never got to participate changed it up a little. Moby stopped in with flowers for us all which wasn’t included in the original workout. Warm up 30 SSH IC …
A few weeks back Voltron EHd YHC and Jam to co-Q over at Arena. After some back and forth we picked a day. And so it was 8-8. Good thing Voltron gave us a heads up Tuesday because we both forgot about. As we rolled in to the Arena only Voltron could be found. But …
5 Pax arrived to the fields of White Knoll with Iron in their hearts, ready to take on the Iron Pax challenge. YHC thought it would be a good idea to prepare the Pax for the challenge by revisiting the workouts from last years’ challenge. We did not choose to individualize the workout, but rather …
Weather: 70s and humid Prayer & Disclaimer (one FNG) Just coming back from a trip to Hawaii, YHC wanted to get back at it hard with this Q. YHC thought about creating a Hawaiian themed Q, but a lack of creativity/time resulted in a old-fashioned sweat party. The Thang: COP: Mosey around the parking lot …
16 Pax kicked off the sheets and arose to attack the day with ferocity! Here is how it started for these men! Weather 70’s clear smell of asphalt in the air 1min/FNG/Disclaimer/Prayer mosey to the newly paved islands Pushups first round 10/20/30 squats second round 10/20/30 LBCs third round 10/20/30 5 Burpees OYO for Scoth …
CONDITIONS: 71 and muggy DISCLAIMER & OPENING PRAYER THE THANG: 10 TTT IC 20 IMPERIAL WALKERS IC 20 SSH IC RUN A LAP 10 BENT OVER ROWS IC 10 DEAD LIFTS IC 10 HIGH PULLS IC 10 SWINGS IC 10 SQUATS IC 10 CURLS IC 10 OVERHEAD PRESSES IC 10 TRICEP EXTENSIONS IC RUN A LAP …