Lexington, SC

F3 Lexington Backblasts

10s at Boneyard

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 …

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Pick a Number

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 …

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Sweatin’ with Contra

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; …

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It’s Hump Day!

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: …

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Caddy Shak Run

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!

Almost Leg Day

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 …

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Blackjack Maniac

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 …

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September FLOOD

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 …

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Cue Redux

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 …

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GoodBye Flo, Hello P200

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 …

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8 rounds of 800s

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 …

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Arena PAX meet Dora

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 …

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No Help Rd 2

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 …

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Pre-Flo Beatdown

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 …

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Little Breezy

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 …

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The “Tellier” WOD

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, …

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COLLIN

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 …

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We Will Never Forget!

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 …

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Block Brigade

  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 …

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Combolock

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 …

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Roll the Dice

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 …

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EZ

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 …

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The Hill with Blocks

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 …

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Just Do 50!

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, …

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Lunch Pail Press

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, …

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Fun With No Sun

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 …

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Follow The Leader

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 …

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Mystery Q Revealed

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 …

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Grinder w/ Moist

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 …

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A.M.R.A.P…

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: …

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8 Men Out and Back

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: – …

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“Can’t Cadence”

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 …

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