F3 Lexington Backblasts
Pax get what the pax want, and the pax wanted some Marine PT…so the pax got some Marine PT and a taste of the CFT. Weather: 66° The Thang: Mosey up and around the parking lot to the back lot for COP SSH x 10 IC TTT x 10 IC LBAC x 10 IC f/r …
One of the best AOs YHC has ever had the privilege to lead is Shaw Shank. Not because of the location or layout, but because the men that meet there. The commitment to F3 principals and standards by these HIMs is why YHC rates this AO so high. Conditions: 70s and humid… Perfect for sweating and beat …
There were 2 parts to this Q because you just can’t fit this much fun into a 45 minute BC workout It was a beautiful morning with a temperature of 67 and 100% humidity (as reported by The Weather Channel). Disclaimer/Prayer Warm Up: SSH (IC) x20, LBAC’s (IC Forward/Backward/Overhead) x10, TTT x20, The Thang: Mosey to …
It had been far too long since YHC’s last Q, so we fixed it. We made it a week of Utah at The Arena. It was a beautiful morning with a temperature of 71 and 100% humidity (as reported by The Weather Channel). I think we would have fared better if we had gills instead …
Disclaimer BOM Each PAX grabbed a parking space and preformed the below. Warm Up SSH 10 Little Baby Arm Circles 10 Each exercise started at 10 reps and worked down to 1 rep. One exercise was done at the back of the parking spot and the other at the front. Total of 55 reps per …
It has been too long since YHC had paid a visit to the Jumanji Pax. Much has changed in the neighborhood ( new construction, lights, new roads ) the most important of all, though, was that there are a lot of new faces in the gloom at the AO. With a big 60th Birthday Q coming …
YHC is 49 today. Man that’s old! In celebration, YHC threw down a number for the PAX and 49 was the obvious pick. Honesty, there was a bit of doubt we could complete what YHC had planned. Deep down though, he knew somehow we’d crush it TOGETHER. Here’s how things transpired. Weather – Beautiful – 65 …
Weather: A refreshing 65 degrees (Led by Ebert) Disclaimer BOM Pledge of Allegiance Warm-up 10 SSH IC 10 Windmills IC 10 Through the Tunnel IC 10 Imperial Walkers IC 10 Mountain Climbers IC 10 Michael Phelps IC 10 Toy Soldiers IC Mosey and grab a block and move to the back of the …
Picnic Bench Beat Down (with a couple of “weirdos”)Read More »
The Few,The proud, The only ones that got out of bed. The “low numbers days” are nice sometimes to get to know each other a little better. Conditions: Cooler than normal but still humid. The Thang: We moseyed to the new school and stopped along the way to warm-up. Windmills 15x Side bends 15x Through …
Prayer and Disclaimer -Mosey half way around parking lot to COP (15 each IC) SSH, Mercans, squats, TTT, LBC, windmill -The thang: Mosey to hill near Northside Middle School for hill repeats: mercans at bottom of hill, bear crawl to top, squats at top, walk down and repeat, starting with 10 reps and decreasing one …
Prayer and Disclaimer -Mosey half way around parking lot to COP (15 each IC) Mercans, squats, TTT, LBAC fwd/bwkd, LBC -The thang: At Legoland, each pax collected a duplo or 2 long legos for X Marks the Spot. X Marks the Spot: Slowsy to cantina with coupons. At each corner, perform 10ea OYO: brick/block mercan, …
Prayer and Disclaimer -Mosey to cantina for COP (15 each IC) TTT, SSH, windmill, shoulder burner (LBAC fwd/bwkd, raise the roof, cherry pickers, dirty bird), mercans, LBC, squats -Wall of fire while each pax down the line moseyed to baseball field backstop for 15 donkey-kicks and back; then back down the line for 15 mercans; …
24 pax posted at Crusade to start their hump day off right. YHC magically appeared on the Q sheet but it was welcomed as I needed the accountability. Saw a lot of new faces, and some old ones too (i.e. Spackle). The P200 must be getting close with this many posting on a Wednesday. Conditions: …
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 …
11 Men including one FNG came out to Stride this morning. Weather was a cool 71 degrees, but still humid. Route was to the Caddy Shak golf range off of Pilgrim Church Rd. https://routes.rungoapp.com/route/XgNdmgGGqw Welcome FNG Yard Dog!
17 pax, including 1 FNG, posted for a modified leg day at the Westside’s muthaship. It started with a 30-minute #GetRight session at The Rock, as KD dropped some knowledge on the group of 6. A half dozen over-achievers chose #Stridelite for their pregame warm-up. A couple stragglers rolled in around 5:35 as we strolled …
As this was YHC’s VQ, I was a little nervous how it would go. Living up to the standards of Tomahawk is tough. I was a little bummed that Chum Lee was banged up. I don’t understand how he comes back unscathed from the BRR but hurts his hammy breaking up a slap fight between …
We got spirit yes we do, we got spirit how ’bout you?Read More »
Conditions 75 and muggy 14 pax came out Babe’s monthly Q. Love these guys /Disclaimer and Prayer COP SSH x 15 IC LBAC’s x 15 IC both ways TTT x 15 IC Mosey to track. Make 2 lines for Indian run. One line demonstrated proper form but the other one demonstrated how not to do …
Written and posted on the behalf of Pawn Star. 24 Pax gathered for YHC’s VQ this morning. YHC wanted to mix things up a little and get creative but still deliver a good workout. The Pax got to enjoy a few rounds of Blackjack in an attempt to beat the dealer Weather Conditions: Low 70’s …
Conditions: Upper 70’s and HUMID The Thang: Mosey to the sign at the entrance to the school. See link to map for more details. Flood layout At every red box the exercises rotated between hand release merkins/LBC’s and squats/BBSU’s. We ran from red box to red box and performed a burpee at each light pole …
You never want to be “that guy” that has the Q the first day after several days of consecutive rain. The midlands got several inches of rain over the weekend making for some soggy conditions. As a nod to Boucher, YHC thought it best to stay off of his practice fields and keep it on …
It’s always good to get out of a set routine and venture out to other AOs. One that has not made YHCs list for Qing was Crypt. Time to cross it off and put these PAX to the test! Conditions: high 70s and high humidity….. Yep! It was Moist. 5:15am. Go Time! Disclaimer Prayer The …
14 Pax posted this am for the September version of the PT Test. Big surprise of the morning was the Nantan posted at TP. An even bigger surprise is Blindside made a return to the gloom and he brought Blackout with him. Work was done and betterness was received. Strong Work Men! Conditions: Mid 70s …
9 pax enjoyed the humidity and a little bit of good living with YHC today. Detention threw down the gauntlet and challenged YHC to bring his best Q. The challenge was accepted. Surely, today’s beatdown gave the men of Detention some swollen guns and their money’s worth. Conditions: Humid & 73° (moist) The Thang OMW, …
12 PAX rolled into Ambush this morning for ShineStock. YHC stole the first part of his workout from Dozer who presented the workout to YHC during a CAT workout. Goal for the day was Get as much done with the little amount of time present. Conditions: More Humid than a Greenhouse on the Equator. Disclaimer and Prayer …
Conditions warm, muggy Disclaimer Pledge of Allegiance COT, prayer The thang: YHC was punished by this workout about a year ago and it was time to resurrect this weinke and give it a go. Now YHC met other pax the night before for a little 2nd F and all you can eat wings. I dont …
When: 09/17/18 QIC: Voltron The PAX: Pearl, H4T, Utah(R), Quisenberry, Swanson, Pick Ax, Kyrie(R), Simon Says, Yellow Cake, Wilbur, Joust, Night School, Wapner, Voltron(R) Weather: 75 degrees & very humid. Hurricane/Tropical Storm Flo finally left town The Thang: Intro, Disclaimer, Prayer The storms over the weekend left a lot of debris, so to be on …
A good showing today at The Bounty. We had 10 pax arrive after a weeks rest from the BRR so we decided to push a little harder today. Conditions: 71 degrees and 95% humidity. Nice!! The thang: Disclaimer, prayer, and mosey to the track. One lap warmup. The workout: 8 rounds of 400m at 80% followed …
Still in recovery mode from the BRR, YHC wanted to give the PAX a challenging full-body workout without injury. The PAX rose to the occasion; strong work by all. Weather: Like the calm before the storm, beautiful Disclaimer & Prayer Mosey a lap around the parking lot for a warmup COP: SSH x20 IC IW …
Weather: No Hurricane The Thang: Mosey over to the outdoor parking lot gym for COP SSH X 10 IC TTT x 10 IC Imperial Walkers x 10 IC Count off, first 8 pax go grab 8 blocks and bring them to the outdoor gym while the other four pax prep the battle ropes and tires …
14 Pax got better this morning in a pre-Florence beatdown. QIC figured may be plenty of time to rest this weekend due to the incoming weather so we tackled 4 Corners of Death! Most of the time was spent in the parking lot with a partner and a block. Conditions: Low 70’s with a slight …
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 …
Neither the post-BRR blues nor the pending hurricane could stop 18 men from accelerating this AM. Good work, Men. Conditions: 76 degrees, humid, 12 mph wind The Thang: Count off Disclaimer BOM Easy 6 mile route (300 ft elevation). Options to add more distance if you need it with a Shawshank loop or 2 R …
Conditions: Starry skies, with a shooting star during warmup, but a muggy 75 degrees. The Thang: No FNG’s Disclaimer Prayer Warmup – We moseyed to the block pile and grabbed a block on the way to the warmup area. YHC didn’t want to disappoint the PAX, so I kept the burpees in the warmup. Just did 10 reps …
Turning Point has always been my F3 home, so it’s always great to be back there. It was good to see many familiar faces and hear some familiar voices attempt to mumblechatter me off my game. The only thing that truly threw me off was the spotty cell reception that briefly interrupted part of my …
Let this be a lesson to check big Twitter and not just the message board as a pole was presented regarding beatdown options, but alas some who posted said they had not seen it and tried to put in a last minute vote. No, no, no voting closed last night @ 9:30 and it was …
AMRAPs and #mantouching, the makings of a great morning in the gloomRead More »
YHC coming fresh off a Detention Q, I had to opportunity continue spreading childhood cancer awareness with the Men of Boneyard- aka Dirty Birds Flock. After trying to remember which AO is where and getting lost in the University of River Bluff, YHC got on site in the nick of time. I think a little …
Friday, September 21st marks the 4th Anniversary of The Reaper. A lot has changed over the 4 years but the workout is still second to none! Come see what The REAPER has to offer on this special day. If you have ever participated in The REAPER come out and help us celebrate, If you haven’t …
YHC has been sitting on this one for a little while, and was actually planning on rolling it out at Cryptonite this Saturday, but due to Florence, YHC decided to drop it on the Shawshank Pax. The Pax responded as they always do, with mumblechatter. Sgt. Zachary Tellier, 31, was killed in action on September 29th, …
3 men and one kitten posted at CAT this morning to get better. The CAT pax didn’t disappoint and a good time was had. Here’s what happened: Conditions: 71 and warm Disclaimer/Prayer Mosey to the block pile and pick a winner then head to the gym stairs. COP SSH x 10 IC The Thang: Each …
6 pax showed up at Jumanji this AM to make their downpainment. Between the combination of YHC being downrange the past several days and the possibility of workouts being canceled with the forecast of Hurricane Florence impacting the Midlands, YHC wanted to crank up the running portion of the workout today. Mission accomplished. The Thang: …
Thank you men for allowing me to lead you on this faithful, 9/11 morning. It was supposed to be a recovery workout as many were fresh off completion of the BRR. We still got a little hill work in though. Thanks to Ranger for making sure all/most of my merkins were completed and all/most had proper form. Conditions: 73 …
18 PAX got up for a humid beatdown inspired by the event of 17 years ago. Seems like yesterday… Conditions- 75 and humid Disclaimer-prayer Mosey to parking lot for COP all IC x 20 SSH,through the tunnel, arm circles forward and back, overhead claps, imperial walkers Head to block pile and grab a block, then …
As always, I was excited to be back with the boys at The Arena. These guys are always hard-working and encouraging (even Quest sometimes). BIG T-claps to Long Haul and Recall out there even though their bodies were sore following the BRR this past weekend. Kotters to Notebook for getting back out following a frustrating …
Conditions: Low 70’s and Damp 1 min warning, Intro, Not A Professional, No FNGs, Escobar did a mini devotional of 9/11 facts to remind us of what we were tributing, Prayer The Thang: Mosey 9/11 warm ups 9 warm ups with 11 reps each 1. SSG IC 2. TTT IC 3. LBAC IC 4. LBAC …
It was a good morning to be at Jumanji. We had 6 PAX form Strut and 6 PAX from Jumanji to celebrate our anniversary. The weather was good but the mumble chatter was better. We had a “”Tri-Fecta” Q planned and man it was worth every penny. Conditions: Humid but not to hot. The …
Weather: 70 something The Thang: Intro, disclaimer, prayer Mosey around the entrance to the helipad for COP SSH x 10 IC TTT x 10 IC LBAC x 15 IC f/r OH Claps x 20 IC Squats x 10 OMC Mosey around to grab the Boneyard bricks, then move across to the bus loop Curls x …
FNGS Disclaimer Prayer The Thang Mosey to Sandbox Shelters COP 20 SSH 20 TTT 20 Overhead claps 10 merkins 1 pull up – 8 X sets Merkins 7 X Pullups, 60 Tricep Dips Mosey to soccer field. At each corner. 25 Merkin Buffet Line. 11BBSU. Finish in the middle. 25 Merkins 15 BBSU. Regular Merkins …
Posted for Bambi – 10 PAX assembled in the gloom to honor our service men/women on 9/11. Through their sacrifice, we benefit. Because of them, we live free. We ran a HERO workout, dedicated to a fallen warrior & American hero. See below for details. Conditions:slight fog, a little damp – perfect for a slugfest …
After a 17 week hiatus, YHC returned to QIC duties to lead the men of Boneyard today. The plan was to push the pax today with a solid beatdown. The plan was executed and the men of Boneyard got their money’s worth today. Moreover, today we remember 9/11/2001 and all the families affected by the terrorist attack …
11 pax joined YHC for an upper body beatdown. The theme was “dig a hole and fill it up”. Therefore, most of the time was spent moving the block pile from one spot to another using various methods of passing it off. I also wanted to keep things easy on the legs for those …
Weather: 71 w/ 100% humidity Disclaimer/ BOM/ Prayer Mosey to the staff parking lot. Circle Up. SSH x 10 IC IW X 10 IC LBAC x 10 F IC/ 10 R IC TTT X 10 IC Merkins x 10 IC LBCs x 10 IC Squats x 10 IC Mosey to front lot near school flag …
Conditions: Clear skies and 74 degrees. Perfect to work up a sweat. The Thang: No FNG’s Disclaimer Prayer Pledge of Allegiance Warmup – Since the PAX had a long walk ahead of them, so we didn’t need much of a warmup. TTT (15 IC) – 1 Burpee OYO Windmill (15 IC) – 2 Burpees OYO It had …
Weather was a humid 70 something in the gloom this morning. I figured we might have low numbers due to the BRR, but we still had 6 PAX show up for a creative workout. Run around field and circle up 30 ssh in cadence 25 ttt IC 20 Imperial walkers IC 15 merkins IC 10 …
Weather: still hot with no breeze but no smoke in the air today so thats a plus Disclaimer/Prayer Mosey to practice field and line up on goal line Warmup: Knee Huggers 10 yds, Lateral Lunges 10 yds, Reach Down Leg Lifts 10 yds, Reach-Back Lunges 10 yds, Crescent Moon Lunges 10 yds, Cheerleaders 10 …
Balance/Agility…yeah we have to work on that some moreRead More »
Thanks to all that showed. The workout was tough but the fellowship was what got me through. I always look forward to posting and Qing at smokehouse. I have to give a shoutout to brick who was the inspiration for this workout. Any pax who have not traveled to other AOs please make it happen …
Weather: A humid 74 degrees Disclaimer Injury is a distinct possibility! BOM Mosey to the basketball court Warm-up 10 SSH IC 10 Windmills IC 10 Through the Tunnel IC 10 Imperial Walkers IC 10 Mountain Climbers IC 10 Flutter Kicks IC 10 Michael Phelps IC 10 Toy Soldiers IC Roll the Dice Last 5 Minutes Roll …
Part 2 of save the legs commenced with a EZ themed WO. Conditions: Humid and 70’s 1 min warning BOM Mosey to loading dock for COP SSH x 25 IC TTT x 15 IC 10 Merkins OYO OH Clap x 15 IC Divide into teams of 4. One team member grab a pole, one grab …
22 Pax beat the fartsack to show up for YHC’s Q at Turning Point. YHC posted on twitter the night before that the workout would be shoulder friendly due to some pax fighting lingering shoulder issues. YHC delivered on that promise. Conditions: 72 degrees with 100% humidity. Disclaimer/BOM/Prayer Mosey to the staff parking lot. Circle …
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 …
18 Pax posted for the August running of the Kamikaze. Impressive work by the pax. The next Kamikaze will be on October 2nd. Conditions: 75 and humid THE THANG: Disclaimer / Prayer Mozey from the parking lot, down the hill to the far left corner. THE KAMIKAZE: Scoring is 40 pts per lap, plus 1 pt per …
8 pax posted to kickoff the football season. They enjoyed some work in the first half, and wrapped up with some 4-on-4 touch football. Conditions: Mid 70s and humid The Thang: Disclaimer/BOM/Prayer Mozey through the parking lot and circle up in the back parking lot. SSH x 10 IC LBAC x 10 IC each way …
Weather: 75 degrees, humid Since YHC’s 50th birthday is this Friday during the BRR, today was my birthday Q. Last year I learned that it is best not to schedule a birthday Q the Tuesday after the BRR. Friday is also Detour’s 50th birthday. He confirmed that he was born in a different hospital, …
Weather: 79 F and humid Being very aware of the fast-approaching BRR (this weekend), YHC wanted very much to save the legs. That meant upper body and core would be the focus. Strong work was done by all the PAX. YHC always enjoys seeing the PAX push each other while enjoying a few laughs. Disclaimer …
YHC saw a couple of months back that both spots were open on the Q sheet before BRR. Why wouldn’t I want to control what my legs do before I start running in the mountains. So YHC took both slots and this is what went down on part 1. Conditions: Muggy and 70’s 2 min …
11 Pax post to Graveyard for a little Block Work. Bulldog requested no running after Hopper ran him around Full-Court yesterday. Weather was thick and hard to breath through the humidity. As always it is good to be home with the men of Graveyard. The Thang: Mosey to the field and a short lap and …
BRR is coming and a few teammates would be at Detention, so the workout had to go easy on the legs. So we continued the #Fillthesleeves theme and got our pump on (H4T may be pumping during lunch while at work in his new rest area). Also…Let’s Go, Hokies!!! Weather: Slightly humid The Thang: Intro, …
It was humid and dark out but we got up and out for some fun this morning. We welcomed Par 4 back and his friend that had to leave during the middle of the workout 😉 Conditions: 75 with high humidity The Thang: Moseyed to the canteen LBAC 15x ic RLBAC 15x ic Windmill 15x …
Thanks Ken Doll!!! YHC decided to Q for what will possibly be the last time at Python for awhile. Shoulder surgery is just around the corner. YHC has been watching Anchors page for backblast to get some fresh ideas. Luckily Ken Doll happened to Q there the other day and posted a backblast (#LeadersLead). YHC …
In the almost 4 years I have been going to Saturday boot camps the numbers have never been much to brag about. Today was one of those days. Although the numbers are small I refuse to let that discourage me from making myself better. I‘m glad Inuit showed up cause otherwise I would have been …
The few, the proud, the Saturday Jumanji boot camp.Read More »
16 Pax came out for the last BRR Training Route run before the big day. I’m proud of all the guys pushing them selfs over the past 10 weeks. I put this on the message board and wanted it on the BB too. Over the past 10 weeks on Friday we have ran over 1100 …
CONDITIONS: 74 and muggy DISCLAIMER AND OPENING PRAYER: THE THANG: Mosey around the parking lot and stop at a grassy spot(really weeds and sand) for a little warm up. TTT x10 IC WINDSHIELD WIPERS x10 IC IW x10 IC FLUTTER KICKS x10 IC TOY SOLDIERS x10 IC LBC x10 IC SSH x10 IC AMERICAN HAMMERS x10 IC CAROLINA DRY DOCKS …
YHC knows the Crypt men are tough and really wanted to bring it and not leave the PAX disappointed. It’s always great to see some new and old faces, so thanks for having me! Weather: 75* Disclaimer / Prayer Mosey down to the parking lot near the outdoor gym for COP SSH x 31 IC …
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 …
The Surge Mystery Q was revealed this AM when the 1 minute warning was announced. YHC gladly accepted the open slot after Wee Wee asked very nicely yesterday at baseball practice. It was another great morning in the Surge gloom. Here’s the damage: Conditions: 74 degrees, only 92% humidity The Thang: Disclaimer BOM Warm up …
Conditions: 72 and clear Disclaimer Prayer NO WARMUP The Thang: “The Grinder” After Tuesdays Q with Iron Mary we wanted to move the Grinder location to the football field. Soft grass is much better on the back than a parking lot! It was great having the CAT boyz come over for this one too! Thanks …
YHC wanted to lead the men of The Stand one last time before shoulder surgery. YHC is recovering from knee surgery and several of the exercises are things that help strengthen the quad, knee and calf. YHC ended up having to modify more than he thought as the knee was pretty sore after therapy yesterday. …
”I’m not crazy, my mother had me tested.” Lexington, SC / By Man Bun / August 28, 2018 / Shawshank, Lexington 13 PAX showed up at Shawshank this morning to get better and YHC was hoping he wouldn’t let anyone down. It was one of those mornings for me where I just really wasn’t feeling …
YHC arrived a few minutes after 4:20 to find the Rooster parking lot empty and with no XLers in sight. After contemplating for 10 minutes to XL ruck or nap in the car until the 1-minute warning the thought of hitting 30 miles in August informed my brain to move my body and complete the …
A good mix of old Anchor faithful and Shawshank faithful posted at the best kept secret in all of F3 Lexington and F3 Lake Murray. Many of the Shank pax had never posted at Anchor. Here’s hoping the new and old will return to make this AO great again. YHC posted a couple of weeks …
As Augvergence draws near an end, YHC was called out of the bullpen last minute to fill in for another PAX. Welcoming the challenge, YHC put together a real crowd pleaser. Weather: 74* COT & Disclaimer The Thang: -Mosey over to side parking lot for COP -31 SSH IC -5 burpees OYO -15 TTT IC …
It’s no secret that the BRR is around the corner. To stay accountable, YHC figured he would take the Q at his home AO and put together an AMRAP that could be tailored for those starting to cut back. While great in theory, the pax did anything but tailor their effort. Good work men. Weather: …
Sixteen Pax started the day wondering why trucks were lined up at the front of the Turning Point AO. Weather: mid 70’s and humid Circle up – Disclaimer – Pray – start working where we stood. Start where we stand, near the shovelflag: SSH – 10 IC 5 Burpees OYO TTT 10 IC 5 Burpees …
Saturday at Stomp the Swamp I was a little surprised when Pop-off told me I had the Q at Ambush on the following Tuesday. Not a big deal. I love coming over to see my dudes at Ambush! These guys are always ready to work! It’s pretty amazing how far they’ve come since I’ve last …
16 men posted at CAT this morning to get better. YHC always struggles to come with a good weinke at CAT. The whole no running thing is hard. But since YHC likes to mumblechatter, a workout was designed where we stayed in one spot for most of the workout. The CAT pax didn’t disappoint and …
YHC jotted down a couple ideas for the weinke last night and had a tough time making sense of it this morning. But it was enough to fill up the 45 minutes, and was hard enough that at least a few guys broke a sweat. 4 met early for a little over 3 miles of …
8 Pax started their week off with an out and back to the dam. Conditions: Low 70’s and clear Disclaimer/Prayer Route: Run out 22 minutes towards the dam. Turn around and run back to the shovel flag. Annoucements: – 9/7-9/8 Blue Ridge Relay – 9/14 Tunnels to Towers 5k – 9/22 Smokehouse Event Prayer Requests: – …
YHC, along with my fellow AOQs Milli Vanilli and Hemingway, were excited to see our brothers from across the river and post for a Stomp the Swamp convergence. The Battle boys are a tough group of Pax, and so YHC knew we had to bring it. You cannot come to Cryptonite and not visit Reaper …
Weather Conditions: 68° and 70% Humidity 7 Pax chose to brave the gloom and do the harder thing. Here is how it went: Disclaimer and Prayer Mosey onto the field and circle up. COP ▪ SSH x20 IC ▪ TTT x 15 IC ▪ OHC x20 IC ▪ LBACs x10 each direction Mosey to the …
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, …
Weather: 70 degrees and pleasant 19 pax for chess lessons in the gloom. May I say, the new parking lot is lovely! I sprinkled in some chess trivia. Each time the pax got the question wrong, it was 10 burpees. Warmup 16 SSH (IC) 16 TTT (IC) 16 Imperial Walkers (IC) 16 Merkins OYO Chess …
YHC was planning on an easy out and back with a few hills thrown in for fun, but what the PAX want the PAX get so Runking it is! weather: Perfect. 60s and not moist. Disclaimer Prayer The Thang: Head our the entrance and across to the church. loop the church. hang a left and …
Posted by Wee Wee on Drysdale’s behalf 14 beat the fartsack for my second career Q since joining the founding of The Surge Conditions: 70ish degrees, breezy and low humidity, great weather The Thang: 1 minute warning Disclaimer BOM SSH X 10 IC TTT X 10 IC LBAC X 10 IC RLBAC X 10 IC OHC X 10 …
After breaking out the deck of cards for my Q at The Arena on Tuesday, I decided to bring the fun and games to The Snake Pit today. The five PAX who gathered did know what they were in for, but after a brief disclaimer, they really brought it. Great work was done by all! …
Last month I broke out the deck of cards for a Q at The Arena. It was a success, but only 4 PAX got to enjoy it. With a bigger crowd expected, I decided to bring out the cards once again. Eleven PAX gathered, and after a brief disclaimer we were off. Here are the …
After 6 months and 3 days since YHC’s first post, it was time for the long-await VQ. As a result of being completely naïve and utterly stupid (#RuckingtheBRR), it was decided that this momentous occasion would happen at the hour-long Shawshank/Hollow (C.A.T. joined us as well) Saturday workout because, hey, it’s only 15 more minutes; …
Written and posted on behalf of Fuzzy Navel Conditions: Cooler than it has been – 72 degrees with lower humidity Disclaimer/Prayer COP Today was a good morning for a little light arm work. Started with a mosey around the parking lot. While running, find a partner and then head to the blockpile and grab one …
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 …
YHC was honored to Q at Arena, one of the first AO’s that YHC attended when new to F3. The men showed up early and did work! Conditions: 70 and not humid (for a change) The Thang: 1 Minute Warning Disclaimer BOM Mosey around parking lot to upper end LBAC (forward and reverse) X …
21 Pax Post to a convergence for a block beatdown Mosey to the Field and Pick up Blocks: SSH x 20 IC TTT x 20 IC IW x 20 IC Merkins on Block x 10IC Curls x 10 IC Block Press x 10 IC Tricep Extension x 10 IC 16 Count Block Buster – Merkin, …