F3 Lexington Backblasts
Written by Squatter: Inspired by the total solar eclipse, this morning had the numbers related to the eclipse on Monday. FYI, Ambush is the official home of the TOTAL SOLAR ECLIPSE as the center line will cross right through the Hexagon 21 – Date in August of Eclipse 1:13 – Partial Eclipse begins 2:42 – …
26 Pax posted for Breaker Breaker’s VQ along with an assist from Good Hands aka his son-in-law who also provide some driving/trucking tunes ranging from Alabama to AC/DC to U2 to Bone Thugs in Harmony. (“Best music mix ever!” at a Q). Breaker Breaker has respect due to his age amongst the F3 Pax but …
School’s already back in session for a few unfortunate souls but the rest of the F3Midlands district 2.0s will join the headlong race to Christmas season by this time next week. The freedom of summer is, sadly, drawing to a close. It was with this deadline in mind, and apparent questionable judgment, that the #F3MidlandsTour …
15 pax gathered this morning and endured the humidity and this one hill! The workout this morning was designed with several things in mind. First, the BRR is coming quickly! Second, TP fartsacked on Friday for the Reaper. Therefore, BRR training and making sure TP got lots of hillwork made this the perfect for the …
Recap: Transit led an outdoor inspired cross fit rotation around the Boneyard AO. 14 pax completed 22 different exercises with 20 second rest in between. The exercises included all of the ab challenge exercises and also included as many exercises named after animals as possible. Prayer requests- Blackout had a praise to share. His …
YHC caught the red eye flight to the other side, and after a little jet lag and getting lost on the campus…well it was time to go. Weather: 1000% Humidity The Thang: Mosey around and over to the parking lot by the stairs for COP SSH x 100 IC Calf Raises x 10 IC TTT …
Weather – 75 ish and not near as muggy as last year. Disclaimer – YHC is not a professional and 1 year ago today after a Tinkle Q I was leaning against the fire hydrant performing a exercise that is not in the Lexicon called the dry heave. Circle up and pray Mosey down the stairs …
This was a Q I had been anticipating for a little while, mostly because after missing my previous three Detention beatdowns, Hot-4-Teacher was “most likely” going to be there. So was Tardy, who had also mysteriously missed my previous few visits. They’d be joined by the regular group of Detention dudes (always a hard-working crowd) …
17 pax posted this morning for a 50% Running, 50% No Running, 100% Suck Q. Conditions: 78 and 200% Humidity Disclaimer & Prayer: The Thang: Mosey to track. Form 2 lines for Indian Run/Sprint around track. Line up on sideline for the “Non Circle of Pain” SSH x 15 IC Sprint across field to other …
23 pax post for a tour of the AO. The pax arrived with flabby shoulders and YHC decided to provide an appropriate remedy. Conditions: Not as humid as it was at Crusade yesterday. The Thang: Disclaimer/BOM/Prayer Mosey from the Shovel Flag to the staff parking lot and circle up. The following were performed IC: SSH …
****Updated discount codes for F3 and FiA***** F3 and FiA discount code for Go Leo 2017! Code: f3leo Code: fialeo discount: $10 Gentlemen – as many of you have already seen and heard, SPEEDFORNEED is HERE! If you don’t know what I’m talking about – SPEEDFORNEED is an initiative organized by JRR Tolkien (from the …
A year ago, YHC came to Ambush after an EH from Sawdust and Kenwood. YHC was told to bring a towel and a pair of gloves. Not much more than that. Dunphy had the Q that morning and YHC will never forget that beatdown. A humbling experience. Maybe horrible better describes it. YHC had to …
YHC didn’t get into bed until late so I was kinda running on fumes this morning. Without a pre-planned weinke in hand, I grabbed a couple toys from the garage and headed towards Jumanji for a little StrideLite. Luckily I came up with something that hopefully challenged the pax. Conditions: nice, but humid, mostly clear …
Playing around with some blocks and toys at JumanjiRead More »
Posted on behalf of Ochocinco: The Ring of Fire: For my first “Q” i got some inspiration from Johnny Cash and some spicy tacos which proved to be a burning sensation. We were joined today by our brother over at the Sandlot, Senator, to get better. Conditions: Humid and clear The Thang: Disclaimer Prayer Mosey …
Ochocinco VQ gets a visit from The Gentleman from Sandlot of the MidlandsRead More »
F3 Lexington is proud to offer a new opportunity to help drive the mission of F3 locally. The mission of F3 is to: plant, grow and serve small workout groups for the invigoration of male community leadership. The purpose of this group will be to provide a forum for all Pax to discuss the topic …
Dads Camp wore some of us out so a choose-your-own-mileage run was in order for Monday’s edition of Stride. Mileage ranged from 4.4 to 6.2 for the 10 pax in attendance. South Church Street hills were climbed for anyone wanting some elevation. Great seeing some fresh faces this AM. Conditions: 75 degrees, 99% humidity The …
We ran toward the dam for 22(ish) minutes. Then we turned around and came back. WEATHER HUUUUUUMID and Foggy FNG Jack Cohoon – Legal Aid attorney (Pro Bono?), scout leader w/ Merit Badge (Webelo?), 2 sons, likes to come up with things that make you think (Fake News?, Balderdash?)), glasses kept fogging up while running …
BRR is coming but that doesn’t mean we can’t work on speed at the same time. Weather: Hhhhhhuuuuuuuummmmmmiiiiiiddddddddddddddddddd The Thang: Push the pace uphill, recover run down Run down tennis court hill, turn right Up to bus loop and back down, left up tennis court Up breezeway to the parking lot and back down, to …
7 Pax did the harder thing, struggled out of the fartsack and took the opportunity to get better in pretty muggy, foggy, muggy, hot and muggy conditions. It was muggy also. Ruckers, Runners and bootcampers all pushed hard and everyone left tired. It went a little something like this: The Thang: Pretty straight forward. Start …
9 pax post for a Saturday sweatfest at TurningPoint. Strong work was done. Betterness was achieved. Conditions: not sure just humid The Thang: Disclaimer/BOM/Prayer Slow mozey with stretches through the staff entrance then to a mozey to the new asphalt SSH Burpees x 25 IC (Crowdpleaser) TTT x 15 IC IW x 15 IC LBAC …
Two weeks in a row now for a solid helping of No Help. Weather: Holy Humidity Batman The Thang: Loop around entire parking lot SSH x 10 IC TTT x 10 IC Imperial Walker x 10 IC Quad Stretch x 10 Sec/leg Calf Stretch x 10 Sec/leg Station 1 – Tire drag to pole and …
With several Hollow PAX heading to Donatello’s Q at Snake Pit as well as the Midlands Tour heading that way, I was thinking it might be a light crowd at the Hollow. Still, I knew I had a solid beatdown planned, and I knew these guys and that whoever was there would bring it. When …
Weather: 76 and MUGGY 7 pax beat the fartsack and did the harder thing showing up. We’ve been doing 11’s all week so YHC was tired of doing them so he chose something harder…12’s. After all, today is the 12th. 1 minute warning Disclaimer No FNG’s BOM Warm ups: SSH x 12, ic TTT x …
It was a good morning to Q at Rooster. It is Friday, nice weather, and YHC was surrounded by F3 brothers that push and encourage one another. Puck and Swayze took off on one of BRR training routes and rucked the mess out the Lick Creek Climb. After making it down to the bridge base …
The weather: Pleasant, maybe 72. Q didn’t know what he had planned until he got there. He had some ideas floating inside of his head but finally settled on some pain games just before the disclaimer. 1 minute warning Disclaimer BOM Warmups: SSH x 20, ic TTT x 20, ic IW x 20, ic Mosey …
Light numbers today even with YHC shaking weasels and urging HC’s. Two members had hall passes as they were venturing with The Midlands Tour. Others? Well, they will have to explain their absence. Other obligations, smartsacks or just that some days it is easier to take the blue pill. Whatever the case, YHC will remain …
5 Members of The Herd Put In Some Work and Get Better with YHCRead More »
10 Pax defeated the siren’s call of the fartsack to post in the gloom of Tomahawk this morning for a cardio-heavy dose of betterment. YHC had an internal battle while planning the festivities with whether or not to start with a “warmup” COP since the AOQ’s rule of thumb is “No warmup and no modifying.” …
After being out for the past 8 weeks training for a MTB race, YHC was thrilled to come back to The Hollow as the QIC. It was great to see both new and familiar faces back out in the gloomy confines of YHC’s home AO. YHC was super impressed with the effort the men gave …
When: 8/9/17 QIC: Voltron The PAX: Spackle(R), Milk & Cookies, Fast Casual, House(R), Simon Says, Bulldog, Weekend Special, Whisper, Sinkhole, Utah(R), Canseco, Recall, Nightmare, Soccer Mom, B&E, Runs(R), Hopper(R), Dance Machine, Tater, Treadmill, Ranger(R), Itchy(R), Nature Boy, Fry Daddy, Copay(R), Netflix and YHC Voltron. (Plus brief visits from Shake&Bake, Floppy Disk & Pew). Weather: 70 …
For the final stop on YHC’s Q tour prior to college, Ambush was up on deck. YHC didn’t know what to do, so YHC stole a Q from our fellow brother, PED, at the hollow, and it definitely pushed our limits. Conditions:75 and muggy Disclaimer/BOM Mosey to block pile and grab a block then mosey …
Anyone who was present knows that YHC was named for a legendary fro rockin’ artist and public television hero with which he shares a common interest. The name does not derive from enjoying the use of any “trees” that may make you happy (or possibly curl up into the paranoid state of defense known as …
It had been a while since YHC made it out to SnakePit and I wanted to repay Tinkle for all the great Q’s he brought out to Tomahawk. 23 Pax showed up to get better and they reaffirmed what I already knew–there are some strong dudes at this AO. Disclaimer Prayer Mosey to Track 10 …
When my Brother Grout contacted YHC to invite me to Q the Tomahawk Pax, YHC was excited to have the opportunity to finally make the long trip over from the metropolis of Swansea to the Gilbert Metro area. What YHC forgot was there is no easy or direct way to get there from my location. Therefore …
Time for another trip to Detention. YHC wasn’t in trouble, but the pax legs sure were… Weather: Holy Humidity Batman The Thang: A couple of quick loops around the parking lot and then make sure we’re under the lights for COP SSH x 50 IC TTT x 10 IC Windmill x 10 IC Alt Lunges …
8 PAX left and 9 came back! Easy out ‘n back with thanksgiving – and then we entered His Krispy Kreme with praise. BOM Safety Moment The Thang: Out Main St. towards the library. Cross at the light and head on back. Q realizes Sundays are an hour so take an extra block behind the …
8 pax BOM’d at Stomp before going their separate ways. 6 felt the need for some hilly speed while 2 proved to be weirdos, carrying logs and other GRT stuff. It was another good AM in the Stomp gloom as much-needed training for upcoming events was done. Tclaps to Clipboard for being 3rd and helping …
14 PAX posted for YHC’s 3 year F3 Lexington anniversary. Below is how we celebrated: Disclaimer, Prayer The Thang: Mosey to front entrance of LHS for COP: – SSH X 15 IC – TTT X 15 IC – SSH X 15 IC for the late arriving Cheers – LBAC X 15 IC – LBAC X …
12 Pax posted for this muggy edition of the Viper. Some pax focused on BRR training, some focused on the normal routine, and one focused on answering 45 minutes of questions from a sleepy 7 year old, but all Pax put in the work and got better. Conditions: August Disclaimer Opening Prayer Do the thang: …
It was a beautiful morning for a block party and 12 pax showed up and had a great time riding the escalator up and down. Disclaimer Prayer SSH x20 TTT x20 LBAC x20>Reverse x20>Overhead Clap x20 Burpees x10 Imperial Walker x20 Mosey to Toy Box and retrieve blocks Round 1 Corner 1: Merkins x10 Corner …
Cryptonite record to be set. We crossed 4+ miles earlier this year, time to crank it up to 5…right off the get go. Weather: Little bit humid The Thang No warmup, just an explanation of the Lovelace Hero WOD. No where else can you pull out this workout and expect the pax to do it. …
***posted on behalf of Brainiac*** Conditions: HUMID. Disclaimer-Brainiac BOM COP TTT X 15 SSH X 15 Imperial Walkers X 15 Windmill X 15 IC Calf raises X 15 IC The Thang Wood Chipper had originally signed up for his VQ. Starting a new job and going to be out of town with said new job, …
When: 8/3/17 QIC: Voltron The PAX: Chips, Glow Worm, Noah, Milli Vanilli, Tailpipe, Spackle(R), Strut, Eve, Paddles, No Help, House(R), David Gilley FNG, Prancer(R), Fracture, and YHC Voltron. Weather: 70 degrees, awesome for August The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance to the shovel flag. Three years and 4 months ago …
With the option of a run with flat terrain or the daunting Bernard Mt and Long Terrace route YHC chose to run to the hills. With the smell of skunk in the air we breezed our way mostly downhill for the first mile before charging Benard Mt with vigor while grabbing some trophies along the …
***Posted on behalf of Brainiac*** YHC recently signed up for the 12 week Pathfinder challenge along with a few other PAX from Snake Pit. We need to get some Ruck workouts and YHC has to lead a few Ruck workouts. Since I was already signed up to Q I decided there is no better time …
Thanks to all 27 men who showed up this morning to get better. My apologies for not listing all the pax in attendance. I had a phone malfunction. My bluetooth was connected to my car when I recorded everyone’s names and the microphone in my car picked up nothing. A lot of the usual’s were …
This morning in the gloom of the Smokehouse we were glad to see the Tomahawk boys roll in to participate in the far Westside AO exchange program and since we had already decided we’d treat each other with our versions of our PT test, twas time to get smoked up. I was concerned last night …
11 Pax reported to Ambush for a another installment of “What does Mac have up his sleeve today?” Apparently the Ambush chatroom was abuzz with speculations of crazy exercises with even crazier names. Not being one to disappoint YHC brought the goods and much betterment was had to boot. The Weather: 66 and slightly …
YHC was again honored to visit the Brethren at Detention this morning to bring the traveling MARSOC Short Card workout pain. YHC also had the honor of running with the Stomp Pax yesterday during H4T’s BRR Hill climbing Q. (Very Excellent Route, by the way). During the closing BOM, the intrepid young H4T proceeded to …
On stop 2 of YHC’s farewell Q tour, was C.A.T. The men of C.A.T. always bring it, so YHC decided to push the 12 brave men who showed up in the gloom this morning. Here’s what went down. Conditions: 74 and moist, but where was Moist??? Disclaimer Slowsy to football field for COP COP SSH …
SNAKE PIT Conditions: 60 and very nice Disclaimer and opening prayer With a guest Q from the Man himself I figured we should prepare for the visit. Several of my past Q’s we have visited the pull up bars and once combined them with the Big Boys Stairs. This time I came up with a modified version …
16 PAX posted at Stride for a simple, easy to remember route put together by YHC. 6 early risers posted for XL. The BRR is getting real and the numbers are showing it. Conditions: 66 deg F & clear. Good running weather. The Route Thang: – From Maiden, Left on Lake – Right on US …
The Python Conditions: 60 with low humidity (where am I) Disclaimer and opening prayer Two pax take on the 300 challenge. The website said 15 minutes or LESS was a good time. Well we have a little room for improvement. Maybe it was our missing brother or the Tri for one pax or maybe we …
Some of Detention’s detainees had a fun time on July 4th at the annual Ryan Rawl event so YHC decided what better way to have more fun than to do it over again. It’s fun to do bad things. Weather: 60s, like the sun decided to move a few miles away from the earth and …
C.After a 8 week hiatus to train for the Off Road Assault on Mt. Mitchell, YHC was happy to make his return to the hard working men of C.A.T. Nothing too crazy happened. Just your typical IM cardio max workout – without any running, of course. Weather – Beautiful 63 degrees Forgot the disclaimer, but …
On the first “cool” morning in some time, it was nice to be at the Shank with a portion of regular cast of characters. Seven of the “normal” PAX were “on assignment” helping Elmers move. That’s some serious #HIM work and something we’re all proud to be associated with. TClaps to those guys but also …
16 Pax beat the tardy bell to attend Q-school in the gloom of Turning Point this morning. YHC loves doing Q school because it is an opportunity to give back and pass on the lessons learned over the years. It also serves as a great reminder of all the small things that YHC typically leaves …
Posted on WeeWee’s behalf. YHC had a lot on his mind heading into this workout with a 9 hour drive ahead of him to help coach his son’s baseball team, so he decided on a tabata workout for the PAX that decided to beat the fartsack. The WO looked easy in paper, but YHC told …
3 yrs ago, looking for something different YHC followed a buddy to this new group in Lexington for a free workout and the rest is history. Here we are 3 yrs later and YHC wanted to make sure the Pax got their money worth. No radios, no trucks, no trailers, and no logs just a …
Recently my work schedule has made it hard to forecast my Q opportunities – to the point where I’ve had to bail on a couple. Filling open Q slots at the last minute has been working out better for me. And today was one of those days. This was my second visit to Jumanji so …
A few months back, YHC realized how close college was so YHC signed up to Q at his three most frequently visited AOs one last time before USC. First on the stop was The Hollow where YHC got his start 2 years ago in September. The Hollow always provides for free entertainment, especially with Argyle …
On this Stay Puff VQ we had 4 runners and 2 ruckers. The running route was to take College St to Hwy 245, take a left and follow out past the elementary school and take a right on Shealy Rd. Follow Shealy back to Hwy 1 and take a left. From here we had a …
While our fearless leader is off gallivanting around Key West and cruising around Cuba with his M, YHC was left in charge of the shovel flag and thus, ended up with the Sunday Q. 21 PAX, including both flatbacks and weirdos, chose the harder thing and defeated the fartsack. Conditions: 71 and clear, low humidity, …
I last posted on 07/25 the day before embarking on 6th trip to Nicaragua. Since then I have not done a WO as the terrain and surrounding areas are not adequate for a run or a WO. In a nut shell the team consisted of myself my daughter and my pastor. Lives were touched, we …
It’s been a bear of a week for the Q. Fortunately for the pax, he cares deeply for them and wants to share the load. Read on. Weather: 80 degrees and humid 1 minute warning Disclaimer Any FNG’s? BOM – opening prayer Warmups SSH x 20, ic TTT x 20, ic IC x 20, ic …
Dirty Birds Celebrates two year Anniversary Location: River Bluff High School Weather: Partly Cloudy, 74 degrees, Humidity 95 percent. Recap: Dirty bird Chicks celebrated his 2 year anniversary trying to find one abdominal muscle. It is out there somewhere. 16x Pax completed 8 different exercises. Totals of each are listed below. Prayer requests-Hotlips fellow nurses …
WEATHER: MUGGY & FOGGY THE THANG: BOM / DISCLAIMER / PRAYER COP CIRCLE UP SSH (IC) 25 WINDMILL – SORRY-TTT (YOU HAD TO BE THERE) (IC) 10 IMPERIAL WALKERS (IC) 25 LBAC (IC) 50 SQUATS (IC) 20 MOSEY TO WALL STEP UPS – 20 EA LEG (OYO) RND 1 – LUNGES – 20 EA LEG …
Weather: Humid The Thang: Run up the hill, 21 merkins, run down the hill, 21 LBC’s. Add one rep/lap. BRR Reaper – run up Cemetery Hill, turn left, down the trail and down the breezeway, turn right and up hill, and then back down the breezeway, and to the hill again. Rinse and repeat as …
Conditions: SC in July…what do you think Disclaimer & Opening Prayer Mosey to the pull up bars: TTT x 10 IC IW x 10 IC LBAC x 10 each direction IC TOY SOILDERS x 10 IC THE THANG: CINDY: If you don’t know what this is here you go: 5 Pull ups 10 Merkins 15 …
Summer vacations, babies being born, mission trips and out of town work commitments have decimated the numbers at Jumanji this past week. It’s been so bad, that Tuff Guy showed up to Q on Tuesday @ Jumanji and Wednesday at Stampede and not one member of The Herd joined him. YHC had plans to join the …
16 PAX posted at Shawshank for the 7th running of The 2017 Slammer. It was nice to have Nibbler in town from the mothership as well as two FNGs. Here’s how it went down: Conditions: 73 deg F and as gloomy as it gets The Thang: Starting at the Shelter: 21 Dips on the bench, bear crawl …
Ah, home sweet home…after a vacation and a great trip to Turning Point, YHC returned to his home AO and we had a blast. One thing that seems to push the pax is having them compete against each other, not individually but as a team. Pax find themselves pushing themselves harder to make sure they …
7 faithful C.A.T. pax showed up and beat the fartsack for a Q that was in memory of our brother Cheech who we lost just over a month ago. YHC never personally met Cheech, but heard all about his legacy and all the great things he did and wanted to honor him in some way. …
Disclaimer Opening Prayer Warmup: Mosey and circle up behind the goal post. Side Straddle Hop X 20 IC Thru the Tunnel X 10 IC Little Baby Arm Circles X 10 front X 10 back IC 20 Merkins on your own Copperhead Squats on your own. Mosey to Big Boy Stairs: Grab a partner and have …
There is nothing fun about the Grinder. In fact, YHC was not really looking forward to it this morning. Halfway through the workout Kenwood asked, “Who’s idea was this?” We only have Gravedigger to blame was my response. The humidity this morning made it worse, but the men pushed hard and did work. Great Job …
***Copied on behalf of the Shankopotamus *** Today was a blast. Thanks my brothers for the push. Weather: 74 and humid, saw one pax wring his shirt out 2 times! Disclaimer and prayer The thang: Mosey and circle up near the brick pile 15 ssh 15 ttt 10 …
Posted for my buddy Wilson who nearly killed himself this morning to take home all the crowns. This morning 5 pax showed up for a great time. 4 runners and one mean rucking puck. We will be glad to have him back running just as soon as he is cleared from the doc! As …
3 PAX for a round of Butler Hill repeats – sans complaints! The Thang: https://www.strava.com/activities/1076550416 Prayer Requests: *The Flanagan Four – a new chapter, going on vacation this week *Mike Merck – Cancer *John Burbedge – Autoimmune Issue *Joty Hall – Cancer *Beth Obruba – Cancer *Kumar (Jesus for All Generations Ministries) – ministry support …
**UPDATE regarding DATE CHANGE to August 5th** Due to latest information from our contact, the date has been changed to August 5, 2017. Fellow F3 Pax, We have an opportunity to help serve others in the Midlands — this ministry focuses on the homeless and under-resourced people in our community. In partnership with the Nehemiah Project/Christ …
**Date Change, August 5th** F3 Matthew 25 Serve ProjectRead More »
It was time to return to Turning Point. What a great AO; however, the grass…well it can go to h-e double hockey sticks. So that was avoided, but in avoiding the grass we apparently avoided the majority of the mumblechatter. Weather: Slightly Humid The Thang Mosey around and down and over and up to the …
YHC has been getting my butt kicked by the Q’s lately at Cryptonite and I thought it was my turn to try to bring the pain to the boys. I would encourage anyone wanting to turn it up a notch to come on out and test their hand at this high impact workout. 19 pax …
With YHC’s 1 year F3 Q’nniversary coming up, I had to get those “HCs” in ahead of time. In doing so, sometimes you have to make the hard negotiations to get those butts in the seats… er.. in the gloom! One such negotiation was a no running BC. Ergo 20 Pax showed to celebrate in, what is …
Date: 7/25/17 Conditions: 72 and damp (perfect) QIC: puck Pax: Track Hoe, J lo, Puck The crowd was light this morning but the workout was not. YHC had told the pax that rucks were welcome this morning. YHCs ruck is stuff full of a 35lb concrete paver. The ruck definitely added to the suck. Disclamer …
YHC had a few goals in mind today. One was to get Merkins in for the 10K challenge and one was to annoy the PAX. It was safe to say both were accomplished. The other one was to make a point of how important this group of guys is to me. Each day, you to …
Conditions: 79 degrees with a hint of Moisture and a large dose of Humidity. The Thang: Went behind icehouse to Lexington Urgent Care and back home. We did have a couple of wanders that pushed their bodies up and down some stairs. We had 1 new PaX (Cousin Eddie). On a sad note due to …
Date: 7/21/17 QIC: Khakis Pax: Khakis, Puck, Hollywood, Happy Trees, Shankapotomus, Defect There was a 6 pack of Pax for the Rooster on Friday morning. If this 6 pack were a verity pack it was split evenly down the middle, 3 ruckers (obviously a smooth ale) and 3 runners (without a doubt a high ABV …
During a long hiatus from Qing due to some obligations at work, YHC had time to develop a new game that he could play. He wanted it to be a fun way to run a good bit (his arch nemesis) and put a sufficient beatdown on the Saturday PAX. The game took a few modifications …
The Annual F3 Oliver Gospel Mission Lake Murray Cookout. Wow, this was a good party. 57 men took the annual opportunity to take advantage of a great venue at Pine Island. Now that our second cookout is in the books, YHC is confident that today those who dropped by are enjoying the memories – and …
Annual F3 Oliver Gospel Mission Loads Up on MemoriesRead More »
Disclaimer Prayer The thang: Mosey to training room wall for: 21-15-9 reps of: handstand push-ups V-ups Mosey to tires for: 21-15-9 reps of: alternating lunges box jumps on tires Mosey to goat hill for: 7 minute AMRAP of: Burpee broad jump to 2nd sign and then jog back to bottom Mosey to Handy’s hill for: …
**Written by PED and posted on his behalf** Temp: Cool, Low Humidity 21 PAX 5 for SL Disclaimer: I am a professional, no modifications allowed No FNG Prayer Warm-up: SSH in cadence for 10 TTT in cadence for 10 LBAC in cadence for 20 both ways LBC on your own for 20 Mosey to block …
QIC: Postal the Pax: Adluh, Tumnus, rumblestrip, Hot-4-teacher, cream cheese, bar crawl, blue rhino, 2.1 muscles, stirrups, (respect) punch card, ( respect) blindside, permanent, FDIC, dink, stinkbait, say what?, glidden, rook, Rooney, lobo, goodhands, rename. YHC is always eager to lead these great pax when the chance arises. Especially excited today due to the one …
A baker’s dozen showed up at Crypt to enjoy some of YHC’s usual stupid ideas. With Copay in attendance there is never a dull, or silent, moment except for the approach to bandcamp hill where the Pax were scared a Triple Nickel was in store. Lucky for them, maybe, YHC had something different up his …
When: 07/20/17 QIC: PaperJam The PAX: Paper Jam, Brita, Pig Pen, Pow Pow, Juice, Bull Pen, (FNG) Pennyworth Conditions: clear, muggy 74, no wind YHC and Juice started the day off with a little SL. For the last month or so YHC has been running to and from my POST… great BRR training. Thankfully I …
***Posted on behalf of Dundee*** Date: Saturday 7/16/2017 Pax: Tinkle, Bunkbed, Button, Kukoc, Ebert, Neuter, Blah Blah, Hobby Lobby, Scribble, Hoboken, Dundee(QIC) To the block pile (2 bricks) Line up bricks on goal line and take a lap around the track 20 SSH (IC) On your 6 10 flutter kicks (IC) turned into 20 20 …
Q: Ebert Conditions: 74 and Clear Disclaimer: Ebert BOM: Ebert Warmup: 10 Overhand Claps IC 10 LBAC Forward and Back IC 10 Michael Phelps IC 10 Windmills IC 10 Imperial Walkers IC 10 Toy Soldiers IC 10 Side Stradle Hop IC The Thang: Your YHC will shuffle through a deck of cards and see …
12 PAX hit the gridiron gloom this AM and got better. YHC mentioned football season is drawing near and what better way to kick the season off than and old fashioned “two-a-day” beatdown. The PAX were up for the challenge and if it wasn’t for Buzzsaw we would have only had a handful of penalties. …
Bernard street was not ready this AM for the Fartleking, Indian running bad boys of Rooster. We had the guest PAX Peg from F3 Summerville for two days now. YHC, and everyone else has enjoyed getting better with a bro from anotha’ AO. Here is what we did. As usual we all got better in …
Conditions: Nice! Three Pax enjoyed a gorgeous morning on the shores of Lake Murray. Two of the 3 Pax present were seriously hurting after being slammed at Turning Point the morning prior — 200 flutter kicks, really?! GED was mistaken to think that flutter kicks were only an ab exercise only to find out that …
In honor of our lost brother Cheech and to benefit his family, we are hosting a raffle for not one, but 2 Noxgear Tracer 360 running vests! One size small and one M/L. Cost per entry is $5. The drawing will be held at the 4 year convergence at Strut on August 5th. To participate, …
7/18/17 QIC: Juice PAX: Bullpen, Squatter, Pig Pen, Brita, Sawdust, Liability (respect), Paper Jam, Pow Pow, Juice YHC read about a variation of this workout a while back on a back blast that YHC cannot remember where. Simple but it got the job done. The 9 PAX that showed up put in hard work and …
Daily Maxwell JULY 17 DO THE RIGHT THINGDoing the right thing doesn’t come naturally to any of us. As America’s first president, George Washington, said, “Few men have virtue enough to withstand the highest bidder.” Yet that is what we must do to develop the kind of character that will sustain us.It’s not easy to …