F3 Lexington Backblasts
YHC needs a lesson from Graveyard’s AOQ on how a QIC should be prepared. The blocks have been moved to a super-secret, climate-controlled spot at RBHS. A good QIC would’ve known that. Spackle let me hear it. What we lost in preparedness, the 12 pax that posted at Lexington’s original Area of Operation got back …
F3 workout Weather was a brisk 64 degrees with 87% Humidity Disclaimer was followed by prayer and the workout began promptly at 05:15. Mosey around the parking lot to the front of the school yard where the warm-up commenced and consisted of the following exercises: SSH (now dubbed Rumble Strip Hops) X 15 (IC) Imperial …
8 PAX went in the woods to “GET LIT” this morning and managed to work out too. The air was cool but the sweat was on tap. Good work fellas! Conditions: Cool and dry. The Thang: We started our warmup with the flowing. TTT 15x ic Windmill 15x ic LBAc 15x ic RLBAC 15x ic …
16 Pax beat the fartsack to show up for YHC’s non-burpeeless Q at Turning Point. YHC posted on twitter the night before that if 20 or more pax showed up there would be no burpees called in the workout and YHC would perform a burpee for each pax present. YHC was safe, but the pax …
10 PAX were not afraid of running every hill that could be found this morning at Stride. Excellent work by everyone. Conditions: 71 deg F & dripping Count off, Disclaimer(?), Prayer – North on Lake – Right on Main St. – Left on Whispering Winds Dr., make a loop around the neighborhood – Right on …
Crusade had 12 PAX stroll through the slight undulations of Whiteford. The PAX made it quite apparent that this route is not one of the Crusade favorites. The humidity in the neighborhood could possibly be 15-20% higher than the rest of Lexington. Regardless of the chatter and humidity, good work was done by all. …
After some friendly Q jostling Sunday evening, YHC was glad to be back to lead the men of The Bounty. Speedwork is definitely a red pill workout. Great way to start the week. Conditions: 70 degrees, 98% humidity The Thang: Disclaimer BOM Warm up lap TTT x 10 IC Hillbillies x 10 IC Butt kicks …
Happy birthday Shawshank! YHC (Cheers) takes responsibility in not advertising this as well as thought, but there was still a great turn out. With 38 PAX in attendance, this was a much celebrated milestone and shows the respect that the first west side AO garners. Thank you brothers for all of your support that you …
13 Pax beat the fartsack to show up for YHC’s burpeeless Q at Turning Point. 12 actually worked out with us, 1 ran around or something. Conditions: 70 degrees with 80% humidity. Disclaimer/BOM/Prayer Mosey the long way around to the staff lot. Circle up. SSH x 20 IC IW x 20 IC LBAC x …
A lucky 13 PAX toured the parking lots in the Publix Plaza. A diverse group of runners split up and followed a last minute audible route. The hill on Old Cherokee seems to be getting steeper on the way up, but that’s why we do this. Nice Crusade crowd for a Friday. Plus we had …
YHC and 4 Pax assembled on a beautiful morning to get in a little work. We salute Shawshank,s 4 year anniversary, but our show must go on. Weather: 69 and only about 89% humidity. There was a breeze. Once. Disclaimer/BOM The thang: Mosey down the hill, up the hill and to Reaper hill. Run backwards …
YHC was extremely excited to run the Haynes after injury prevented full participation at its inaugural running. YHC was also determined to set a new record and nothing made that more possible than sheer will and determination accompanied by Mermaid’s abscence. Great effort by all and a special thanks to Puck for putting it together. …
Conditions: Cloudy and warm 73 degrees. The Thang: No FNG’s Disclaimer Prayer Mosey down the bigboy stairs to the block pile to grab a coupon. Circle up inside the track for warmup. Warmup – (15 reps each with Burpees Between – Increment One Burpee after Each Exercise) Through the Tunnel (1 Burpee) Windmill (2 Burpees) Side Straddle …
Weather: Hot and Humid (1010%), but clear conditions YHC was very excited to finally get back to my “Birth AO”. Graveyard has always been one of my favorite AOs… and the men here are special. So I wanted to do my best to challenge them. Disclaimer/Prayer The Thang: Mosey down steps onto football field for …
The “Board of Pain-Chuck Norris Edition” lands at GraveyardRead More »
14 Pax post to Smokehouse for a merkin workout, YHC appologized for the lack of variations in the Merkins. YHC will have to get some pointers from Wineo. Great group of men at Smokehouse who work hard, push each other, encourage each other and have fun while getting it done. Always an honor to make …
Last week while perusing the Tweeter, YHC stumbled across an article that featured a workout touted to be a fat shredding workout. Curious, I read on. It didn’t take long to see that this workout was two things; 1) not easy, and 2) what we call an AMRAP. It consisted of 5 exercises (a couple …
I’m not a professional, but the guy who invented this workout is….Read More »
9 pax assembled ‘round the Shovel Flag this morning to take the DRP and make their daily downpainment. It was a special day for the Q as YHC turns 44 today. When thinking about a theme for what we could do to get better today, the image of Dirty Harry Callahan’s .44 Magnum kept coming …
Conditions: 73 with 92% humidity Disclaimer Prayer NO WARMUP The Thang: “The Grinder” Country Edition There are 6 “islands” around the parking lot we meet in. Three to the left of the flag and three to the right. We will circle the parking lot stopping at each island to perform an exercise. We start at …
The Thang Explanation of Expulsion. From henceforth to be run the last workout of each month. Crabwalk backwards up the Principal, stopping at each plateau for LBC’s, beginning with 11 reps. Run to the bottom of the Secretary (it sounds profane, but it’s not), and backwards run to the top. Stop at each light pole …
Always good hanging out with the pax at Tomahawk, but this was YHC’s first Q out there. Every time I make it out to Tomahawk, I am always impressed by the resources they have at their discretion (huge hills, tires, etc..). So although a Q has plenty to choose from for his Q, don’t expect …
YHC was looking forward to getting back to The Arena to see the faithful pax who post there. Its good getting around and spending time with brothers you don’t get to see much. Knowing that these men work hard, YHC wanted to bring something new. Hopefully they enjoyed it. I know I did. Good seeing …
7 pax post for the last day in May to see what YHC had imagined up for them. It was a typical spring morning that felt like a typical summer morning. The humidity did not disappoint, and neither did the pax. Weather: 73 with about 92% humidity, so the weatherman said it felt like 75 …
Typical Spring Day in South Carolina. The Pax showed up to run and run the did. Head down Hwy 6 L onto West Butler Cross over 378 onto Reed Ave R on Northwood L on Georgia R on Hamilton L on Hwy 6 R on Old Cherokee When you get to the top of the …
It was a tad humid in the Gloom, but 22 PAX decided to do the harder thing and post. How humid was it? Granola may have had two gallons of sweat in his shirt. Regardless of the weather it was enjoyable to be back out in the Gloom. There isn’t too much better than some …
What a great, humid day to be in the gloom with my brothers. The Slammer always brings PAX out of the woodworks. Today, we had Bonsai make an appearance after nearly a year of not posting. We were missing some of our smarter regulars, but the insane ones still showed up for the craziness that …
Wanted to try something new at GY this morning so I pulled some ideas from my boy MoneyPenny’s Q vault and gave it a try with the PAX this morning. We required a football, some new bricks, and some Elton John for Spackle. Conditions: 74 degrees and 100% humidity The Thang: Disclaimer and BOM Mosey …
Fresh off the SC Law Enforcement Torch Run, the Speed For Need Chariots were back in action on a beautiful Saturday morning helping 3 woman battling cancer “Complete Their Race”. Many Pax from all three of our Midlands region showed up to be 3rd. Our Track Commanders were all very excited about the prospect of …
The rare open slot was identified on the Q sheet, so Iron Mary challenged some of the new guys to step up and take it. YHC said he would gladly take it if no one claimed it by 5:00 pm on Sunday, and that he would bring burpees and leg day along for the ride. …
12 PAX sent themselves to Detention this morning, where the focus would be listening, teamwork, and banding together to accomplish a mission based on limited, incorrect, or just plain half-baked instructions. Despite momentary lapses of reason, blocks were moved and bonds were strengthened. Welcome, Disclaimer, and BOM Weather: 65 and misty. The Thang Head to …
So after a long weekend of eating and eating and eating YHC needed this week to as certain pax would say “get my mind right” and by mind I really mean belly. Yesterday’s Murph, although tough in conditions absolutely helped to start the week off right both physically and mentally and most certainly a heartfelt …
14 Pax post to Ambush for a post Memorial Day (Murph for some) workout. Great work by the pax with a FNG today and one returning from last week! Keep the HC machine working! Welcome Po, the Jujitsu Master. Weather 72 Degrees and 150% Humidity The Thang: Mosey to the Hex SSH x 20 IC …
Q: Ebert Conditions: 71 and overcast, 99% humidity Disclaimer: Ebert BOM: Ebert The Thang We love the stairs at the Pit, but what about hills!? The Reaper does a fine job up the hill and we have a miniature one ourselves, so your YHC decided to have the PAX honor the Reaper. It does require …
9 PAX posted for a non-burpee inspired Booster Q. I had a deck of “fit” cards that have been in my all-purpose drawer for a while and I decided to bring them out and see what the PAX picked. Conditions- overcast, 70ish and humid The THANG- the following exercises were performed. Not in this specific …
A core workout with a hint of cardio is what the 5 pax at C.A.T. experienced this AM. Ok, maybe a lot of cardio. This workout has been traveling and it’s terrible. Enjoyed seeing the C.A.T. pax that took the daily red pill this AM. The other regulars took the blue one. You know who …
YHC has led a Tabata workout at several AO’s, but we have never done a Tabata workout at Surge, so 15 Surge PAX joined YHC for a little Tabata Beatdown, while some NeedtoBreathe played over the speaker. Work was done today. Conditions: 70’s and 100% humidity 1 min warning Prayer Mosey to the block pile to …
With such low numbers and several PAX DR we almost punted and moved everyone to Snake Pit for another famous beatdown from EBERT. At the last minute Kid Sister surprisingly chimed in that he was on his way in so we need to decide quickly. Dead Stick suggested since there were 3 we stay at …
Conditions: Perfect Disclaimer: Understood…cause it was raining…and Memorial Day…so no one was there on a whim The Warm Up: Several us got miles in starting at 6, does that count? The Thang The Murph in Honor of Those Who Serve and Those Who Have Fallen Announcements: It’s raining Prayers: No Help’s Daughter and Father …
5-26-2018 Disclaimer Warm up with 25 sidesaddle hops, over head claps while in the horse stance. Retaining horse stance little baby arm circles 15 forward, 15 in reverse, 20 lbcs and 20 through the tunnel. Mosey to the grate and then bear crawl to the fence, 20 calf raises toes in, 20 toes out, 20 …
It was a humid day. Like running through a ocean suspended in the air. And as it happens sometimes, something I learned from Zuckerberg, I had no clue what was in store up until about 5 min to kick off. But of course, burpees are a must, right? Everyone absolutely loves burpees! I did not …
Good crowd today with 16 Pax showing up decked out in their red to honor Badger with some hard work. Good work men! YHC was equally impressed by the RL/SL numbers this morning (had to be 10-12). Also, nice seeing Short Haul pay us a visit from Graveyard. One Minute Warning: Disclaimer: Prayer: The weather: 70 and very humid Grab a block and Circle Up: Side-Straddle-Hop …
YHC wanted to treat the Smokehouse PAX to a Ruck BC before some of them headed off to The Mission for one heck of a beating…we will get to that a little later. After Sweet Baby Swayze finally showed up we had 5 PAX Ruck ready and 1 PAX not so Ruck ready, have you …
Well it was time for the end of the month Westside Convergence which normally means it is time for the MURPH. With so many MURPH options available on Monday the AOQ’s decided on a normal BC at The Hollow. The only problem was that there wasn’t a Q signed-up, so YHC stepped in late Friday …
Weather: 73 degrees & very humid The Thang: Intro, Disclaimer, Prayer It has been a while since we went to Kenwood, so off we went. It was great to have Yellow Cake come out and join us today even if he didn’t like my chocolate cake GIF! COT & BOM Prayer Requests Badger’s Family …
Well, maybe not a peanut but who is up for a run led by Pickle? 5 pax from F3Lex posted at Stride on a humid day, as others opted to ruck or run the hardwood to get some “easy” miles. Conditions: 70 and Humid, extremely Count off/Prayer Route – N on Hwy 6 E on …
Today was already going to be a big day for me. It was my return to the Q after a three-week absence while I’ve been nursing a fractured rib. While I’m not 100% yet, I was motivated to make it back to Q by this date. You see, for each of the last three Star …
Surge: A budding AO at Rocky Creek Elem equipped with dudes that run fast. Got to bring something to slow them down. Good luck with that. These guys know how to keep going and keep going just a couple more times….appreciate the opportunity to come out and Q this morning. Hope to see you guys …
8 Pax post to Boneyard for a big helping of betterment. They may not run but they do put the work in! This group of respect pax along with the “youngster” Say What?!” is great to be around an reminds you that you can do anything regardless of age. They aren’t as fast as they …
10 PAX gathered at the greatest AO on earth to suffer a beatdown together, clad in red to honor Badger. Work was done and fun was had, performing sundry exercises with YHC at the helm. We even had a little geography quiz for laughs, which was crushed by everyone present. There was a small amount …
Q: Ebert PAX: 5 Conditions: 71 and humidity at 125% Disclaimer: Ebert BOM: Ebert The Thang Warm-up 10 SSH IC 10 Windmills IC 10 Through the Tunnel IC 10 Michael Phelps IC The Sausage Factory 10 Movements at each station, then move on. Increase by 1 each lap. Battle Rope Tire Flips Sled Pull …
11 men posted this AM at SnakePit because 1 man could not. We wore red today in honor of Badger, a Fort pax who passed from cancer at the age of 39. Hard work was done. Fellowship was had. We lifted up Badger’s family and the Fort pax. Conditions: 70 degrees, 100% humidity The Thang: …
Six Pax did the harder thang and pushed through some circuit interval training. Good music and great camaraderie was displayed this morning. Conditions: 71 degrees and 94% humidity. A typical South Carolina morning in May. The thang: Disclaimer and walk to the block pile. Everyone grabs a block and goes to the practice field. COP SSH …
Only 5 simple exercises at CAT today. No pain to be had here!Read More »
Conditions: partly cloudy, 70 degrees The Thang: Intro, disclaimer, prayer Mosey across covered bridge to spooky parking lot SSHs, IWs, flutter kicks, and 1-legged Merkins x 20 IC Mosey to bottom of Reaper Hill Bear crawl up Reaper Hill with 10 BBSUs at each light; alternate planks and flutter kicks at top ’til 6 arrive …
12 PAX gathered in red (except for Rock Drop – had a note from his employer and doesn’t own anything red – excused) to honor The Fort’s Badger, who passed away this week. Still within a year of losing one of our own, emotions ran strong and got the adrenaline going. Welcome, Disclaimer, and BOM …
5 PAX fared the drizzle, my nizzle. Welcome, Disclaimer, and BOM Weather: 60 and damp The Route: https://www.strava.com/activities/1590531478 Prayer Requests: *Sandbox having some stuff checked out. *Merck family *Matt Griesler (Badger) family Moleskine: *Nothing like a shot of sidewalk sprinkler water to get your hump day happenin! *Been away from Wander too long, but now …
21 PAX posted for a little run this morning. Conditions were humid and about 70 degrees or so. YHC forgot to do name-a-rama at the end and nobody spoke up so hopefully all the names are right. As punishment for no name-a-rama, the next Crusade I Q we will do the dam run. Shout-out to …
Nicknames were added to the backblast Tuesday as HCs rolled in for what may have been Pew’s last Stride before taking his talents to Mobile. Even Crack deviated from his Iron Man training schedule to post. Don’t tell his coach. We appreciate you, Pew. Conditions: 70 degrees, 100% humidity The Thang: Count off Disclaimer BOM …
The Hollow boys came to work today. What an outstanding group of #HIMs. The humidity is out in full force but that did not slow these men down. YHC was honored to lead this group in the Tuesday #GLOOM. Weather – 68 degrees and Humid Welcome Disclaimer Prayer Thang: Pair up/Grab a block and mosey …
Four PAX squared up – then one more made a circlish pentagon in the gloom of Howard Park for an ark-loading self-improvement routine. Legs were smoked thanks to those restless howler monkeys of the Jumanji jungle. Glad to be a part of #TheHerd this fine morning. Here’s pretty much what happened. Welcome, Disclaimer, Introduction BOM …
Fresh off of a fun Q at the Arena, YHC noticed some empty slots on the Q sheet. In an effort to have a little fun with the pax, I immediately signed up to Q again. I’ve been toying with a Sandbag themed Q for a while, so the decision was made. I reached out …
Conditions: Cloudy skies but thankfully no rain. A muggy 68 degrees. The Thang: Disclaimer Pledge of Allegiance Prayer Warmup: Only 10 reps each as we’ll be doing more in the circuit Through the Tunnel Windmill Little Baby Arm Circles (10 Fwd, 10 Rev) Overhead Clap Side Straddle Hop 8 Count Turn & Bounce Flutterkicks American Hammer The …
YHC showed up to Smokehouse a little early this am to stage a few things for the workout. Upon returning to the flag, YHC was pleased to see an FNG amongst the PAX. Hopefully the workout was challenging enough to keep him coming back for more. Disclaimer BOM The Warm-up: SSH IC x15 WM IC …
26 Pax posted this am for the #Kotters of DearDiary and WhiffleBall. Both pax have dealt with medical situations and the pax turned out in support of their return. Coincidently, YHC had some burpees to pay, so might as well draw on the strength of the pax for ISI. Despite some angry MumbleChatter, the pax …
5/22/18 Conditions: Perfect Beatdown Weather 70s, VERY MOIST 4 pax for Stridelite, 4 pax for The Rock YHC was honored to bring back the weirdness to Shawshank. 14 pax joined YHC in the gloom for some Time Machine Merkins, a true crowd pleaser with a side of block exercises. No sand was in today’s menu …
Two Runs, two chances to serve! The first run was a simple but powerful one mile mosey down Main Street in downtown Columbia, SC with the best escorts a runner could ask for, all kinds of SC Law Enforcement vehicles! Cars, Trucks, & Bikes…OH MY! Our Track Commander, Ms. Ashley was our leader. Ashley is …
SC Law Enforcement Special Olympics Torch Run (a Speed For Need Event)Read More »
Tempted by the promise of a sticker and some potential guest Qs to DET, I decided to see what the men of F3 Boneyard were all about. The mumblechatter started slow and got better the harder we worked. Fun morning on the backside of the RBHS campus! Weather: 70 and slightly humid, real nice 1 …
A request was made several weeks ago asking for Q’s; without hesitation, YHC obliged. After a recent Escobar beatdown, YHC knew the men of Surge could take anything thrown at them. Work was done. Betterment was achieved. Here is how it went down: Weather: An already humid 72 degrees Disclaimer: 1 FNG (get to that …
When YHC last Q’d at Detention a few weeks ago we went Blocklees and the Pax seemed disappointed so we broke out the Block and Merkins and did some work. There was some mumble chatter about the workout not being creative with so many Merkins, Squats and LBC’s, until the Blocks got brought out, then …
9 pax posted on a Monday morning at Stride expecting a friendly loop or ONB(Target) but were surprised to hear of 800 repeats. ***Conditions: 70 and Muggy *** Disclaimer/Prayer *** Count off Route – Warm-Up: West on Maiden, North on Church, continue North on Lake Dr, West on Columbia Ave, South on Meetze, East on …
Weather: 72 and muggy Disclaimer and Prayer COP SSH x20 IC Imperial Walker x20 IC TTT x20 IC Merkins x5 IC Mosey to block pile, grab a block, and return back to front of school. Overhead press x15 OYO Curls for the Girls x15 OYO Tricep Extensions x15 OYO Squat with block x15 OYO Lunge 30 yards, …
In what may have been a first for YHC, there were no bricks or blocks at his Q. Not surprisingly, there were no burpees. YHC had done this workout earlier in the week at Arena, and the pax there thought the boys at the Hollow would enjoy it. Here’s what happened: ***Conditions: 69 and …
29 of F3 Lexington’s finest honored YHC by coming out and celebrating 4 years of trying to get better. The plan (yes… there was a plan) was to go old school with some of YHC’s favorite Shawshank exercises, and cover a large portion of this sprawling AO. Mission accomplished. Conditions: Shawshank. No need for an …
Conditions: Cloudy and a balmy 70 degrees with a chance of rain. The Thang: No FNG’s Disclaimer Prayer Warmup – (15 reps each IC) Through the Tunnel, FE, clap in the back version Windmill, with a little twerk if desired Side Straddle Hop Campus Stroll A walk around the campus, down to the tennis courts, through …
Weather: 62 degrees The Thang: Mosey over to the outdoor gym for COP SSH x 10 IC LBAC x 10 IC f/r Imperial Walkers x 10 IC TTT x 10 IC Break up into three groups. All exercises done OYO and move to next station OYO. Station one: Pull-ups x 10 Station two: Tire flips …
A Little Bit of Bootcamp and a Little Bit of RunningRead More »
Conditions – 69 and very Humid, but the rain held off Disclaimer & Prayer COP SSH – 15 IC TTT – 15 IC Squats – 15 IC Overhead Arm Claps – 15 IC (Keep hands up through all exercises) Raise the Roof – 15 IC Front Arm Claps – 15 IC Cherryr Picker Head down …
Conditions: Cloudy skies but thankfully no rain. A balmy 72 degrees. This workout was popular at Boneyard and The Stand, so YHC took it on the road again to SnakePit. Since I was originally scheduled to do this Q during Earth Week, I kept the trash pickup in the program. (It was another reason to walk …
YHC had a tough time planning this one due to the weather being unpredictable with rain or no rain. So ended up planning workout that could easily be modified to add some running or just stay under cover. With that in mind, YHC wanted to make sure we got the heart rate going without running …
I was an soggy and surprisingly quiet return to Shawshank as the Q. Many text, Twitter messages and encouragement brought me back and for that I truly appreciate!! The accountability of this great group of men is what makes it special, along with being anchored by HIM!! We did have a late arriving FNG, welcome Shirley Temple. It was …
To celebrate 4 years of F3, YHC brought it back to where it all began – The Graveyard. Meant a lot to me this morning to share this day with my brothers of Graveyard – especially those that were here at the beginning. The OG’s (Bulldog, GoodHands, Hopper, House & Spackle). What made it even …
12 Pax Celebrate 4 Years of the Good Life with YHCRead More »
The Thang Disclaimer Warmup Lap around the Detention parking lot 20 SSH IC 20 Imperial Walkers IC 20 TTT IC 20 Hand-release Merkins 15 Tricep dips 15 Derkins 14 Tricep dips 14 Inclined Merkins 13 Tricep dips 13 LBC’s 12 Tricep dips 12 Derkins 11 Tricep dips 11 Inclined Merkins 10 Tricep dips 10 LBCs …
18 Pax post to Turning Point for a Merkin and Block Beatdown. Mumble Chatter was high until the work got tough, then it got quieter, except for the sound of sucking wind. The Pax put in maximum effort and pushed each other to get better. At the COT the AOQ responisbilities were passed from Conseco …
Give YHC a hill and the number 11, you get a snotwoggler. The thick air didn’t help things for the 14 pax that posted at Detention this AM. We welcomed an FNG to the F3LexSC gloom and welcomed back Wingback from his F3 paternity leave. Kotters! It was a non-stop smoker that left a mark …
Q: Ebert Conditions: 72 and Humid Disclaimer: Ebert BOM: Ebert Pledge of Allegiance The Thang Warm-up Move to the basketball court 10 SSH IC 10 Burpees 10 Toppling Windmills IC 10 Through the Tunnel IC 10 Imperial Walkers IC 10 Mountain Climbers IC 10 Michael Phelps IC Tabata First, YHC made the PAX go get blocks to be used during …
Its sad to say that this was YHC’s first trip to Tomahawk. This place is perfect for a BC. Plenty of hills, stairs, tires, fields. You name its here. There is also a great group of men out there. Look forward to coming back soon. YHC brought some of his home AO favorites out this …
The Thang: Mosey to blockpile, grab a block, head to RBHS stadium… on the way YHC inquired about the gate to the stadium and Chum says “Oh you need a key for that!”.. and I said nah… really??? You’re kidding… and then he said “Ok we will see when we get there!” After that I …
9 PAX come to boneyard for a super EASY stroll to RBHS stadium and backRead More »
The bed was calling our names this morning but we made it out for a few “Rounds of Fun” and got to know our neighbors. Conditions: Muggy and clear The Thang: We moseyed to the canteen for a little warm up: TTT 15x ic Windmill 15x ic LBAc 15x ic RLBAC 15x ic Raise the …
Please plan to join us for an end of school year Boot Camp celebration for FiA, F3 and our 2.0’s to kick off summer the way we do it best. It is the most fun BC of the year. The fun starts at 7:00am at the Lexington High School track.
Temps 75 and humid Disclaimer Prayer COP Mosey to the block pile and pick a winner SSH 15 IC Imperial Walkers 15 IC Hamstring Stretch 15 IC 10 Yards High Knees return to start with butt kicks and repeat 100 Yards 50% sprint / 100 Yards 75% sprint Let the fun begin 300 yard …
YHC was excited to visit the Boneyard Pax today since it had been several months since his last visit. This morning’s workout consisted of 8 pain stations of goodness for the enjoyment of said pax. On minute warning, circle up, intro, disclaimer, search for fng, BOM, then Hi Ho Hi Ho it’s off to work …
15 pax showed up and showed out. Great to hove a larger group. Conditions: Nice and Sweaty Disclaimer and Prayer Mosey to the Practice Field COP SSH x 15IC TTT x15IC Imperial Walkers x 15IC LBAC’s x 15 IC both ways Windmills x 15IC Mosey to track The Thang Bradley Hero WO. 100 meter sprint, …
Some days just have that “it” when you show up to BC. With the group of men in F3 Lexington, all it takes is something new, to get the pax going. Today, the Arena shovel flag made its long awaited debut. The shovel flag is something we don’t take lightly. It represents something bigger than …
The Shovel Flag makes its debut, and so does a new workoutRead More »
Another beautiful with the brothers of Ambush. YHC per usual pull this work out from his sleeve, and he was wearing a sleeveless shirt. After taking a two week hiatus between traveling for work and having an pneumonia, it was time to get back in the grind. Conditions: 75 and as Snoop Dogg would say “Sticky …
When the Nantan makes the call to the bullpen you’ve got to step up! YHC did his best to fill in for Ranger this morning at The Stand while he was away on business. I’ve been wanting to come visit for a while and was happy to take the Q this morning in the Nantan’s …
Inspired by the workouts of the Gauntlet, YHC decided to make a few guest Q appearances at AOs all over Lexington in the weeks following. Shawshank would be lucky number one and draw the first spot. I didn’t have huge plans so I got bold and went without a weinke to see how it would …
Conditions: 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 we …
As we welcomed Lexington PAX to The Mission, Bookworm and Serena sought to keep the intensity high…so even resting wasn’t really resting (see Tabata below). Bookworm has showed incredible progress, developing both his leadership and fitness through F3. His weight loss has been nothing short of remarkable, clearly making him more flexible and able to …
16 Pax posted this am for the May version of the PT Test. Feeling like summer already. Work was done and betterness was received. Strong Work Men! Conditions: Low 70s and sweaty The Thang: Disclaimer/BOM/Prayer Mozey through the parking lot and circle up in the back parking lot. SSH x 15 IC LBAC x 10 …
Weather: 63 and beautiful The Thang: This was a thing of beauty. After the one minute warning, Potluck asked each of the PAX their favorite exercise. He incorporated every one of those exercises into his “Potluck Beatdown”. Strong work by all the PAX. Disclaimer & Prayer Mosey lap around parking lot COP SSH x 20 …
Weather: 72 ° The Thang: Intro, Disclaimer, Prayer, Count Off South on Lake Drive, R on Gibson, L on Hendrix, L on Barr, L on Satcher, follow Pond View Loop, R on Pond View, Stay on Cladius (cross Gibson), R on Roberts, L on Chuch, End at Shovel Flag. Circle up, count off, COT Announcements: …
YHC had the Q at The Bounty this morning and wanted to do a little something different. Instead of running intervals followed by rest, I thought it would be fun to see if we could string some intervals together with slow jogging between. It wasn’t easy, but when is speedwork ever easy? Pretty sure we …
It’s been a while since YHC Q’d a workout. YHC’s recent successes have given him the confidence to lead the TP PAX once again. YHC was happy to see the men, along with a few young men, show up for the Tour de TP. Weather was perfect. Low to mid 60s. Disclaimer and Prayer The …