F3 Lexington Backblasts
Dear F3 Brothers, This has got to be one of the most tragic events I have experienced in my 22 year police career. I had hoped and prayed that I would never have to endure the hardship of laying a fellow officer, from my department, to rest. I had the opportunity and honor to be …
The Mud Run has given the OGM men purpose in their workouts; it’s got them excited about the comradery with their F3 brothers; they’re trusting each other as they prepare and they take solace in the truth that their support of each other in the run will get them through it. And they’re all over …
The Cottonmouth – Halloween Edition Make no mistake about it – last year’s Cottonmouth was one to be remembered. The trek from Dutch Square Mall to the Capital steps was a momentous occasion. 112 PAX endured weird stares, drudged through the waters, gave it their all in an epic tug-of-war battle, and ended with stories …
The Thang: September 11 and September 12….from Whitetop, Va to Asheville,NC….208 210 mile relay run completed by teams of 6-12 pax, each running 1 of 36 legs in sequential order. NM: 54 Teams consisting of almost 500 Pax completed this event which is the pure definition of CSAUP. As with all things F3, there is …
F3 Summerville in partnership with the Lowcountry Food Bank is hosting a 5K “Ruck for Hunger” Saturday, October 17, 2015. Start time promptly at 9 A.M. The Ruck (walk) will begin and end at Coastal Coffee Roasters, 108 E 3rd N St. Summerville, SC. There is NO ENTRY FEE for participation. Each participant will arrive …
Six months ago, Columbia area regions launched a downtown AO to support the men enrolled in The Oliver Gospel Mission’s residential recovery program. In that time, we’ve developed a strong relationship with the men in the program, as well as the leadership over there. Here’s an update of what’s been going on… Mentoring The OGM …
8 Pax fought off the fart sack to work on some chinks in their armor and got better as a result. Music by Metallica was provided by YHC. \m/ Conditions: A breezy 71 degrees COP: 15 SSH IC 15 TTT IC 15 BAC (each way) IC 15 KBS The Thang: 3 Sets: Al …
It was time for yet another one of our brothers from The Mission to step up and take command of the QIC controls for the first time on Saturday and boy did he ever. Sparks lived up to his name as the sparks indeed did fly when he and Nails teamed up and dropped the …
Pre Blast: THE QUAD Florence has a small following creating our version of #TheStandard It is triple down consisting of 0415 Murph workout, 0500 Ruck with weighted coupons, and our typical 0700 Bootcamp on Saturdays. Our very own Marv created this madness in his quest to participate in GORUCK Selection in 2016….and thus brought the …
Conditions: 69 degrees and beautiful. 24 Pax stumbled out of the bed and assembled in downtown Columbia at beautiful Canal Side Park for a Kettlebell Convergence of epic proportions. It was short sleeve weather, low humidity, and a fast paced workout with plenty of variety. It was great to see so many brothers fro Lake Murray / …
#AnchorStrong + #IronYardFit – Kettlebell ConvergenceRead More »
Whoa! F3 Greenwood took off quickly and the growth has been amazing! With two AOs already operating and a third on its way very soon, we felt the need to have a convergence so everyone can see each other in the gloom again! But we don’t do anything ho-hum in the Wood! (For reference, see …
F3 Nation– On September 11th 55 teams from F3 Nation will find their way to Grayson Highlands State Park in Virginia and begin the 2015 edition of the Blue Ridge Relay. Congrats to everyone for a) getting registered; b) getting physically prepared; and c) trying to keep your teams together. (C may be the most …
14 pax gathered ’round the shovel flag planted at historic Finlay Park on a pleasant Saturday morning in downtown Columbia. What a beautiful day to sit on a park bench, read a book and just kick back and relax! But that’s not what the men of F3 are interested in when attending a workout. It’s …
YES It’s that time again, so get ready…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s are being finalizing. Many regions have an assigned Mud Run Q for the Fall, the full list should be completed and displayed soon (updates will be made to this blast to …
Fall 2015 Mud Run Pre Blast: LATE Registration has opened with HARD close Oct 3rd!Read More »
They are everywhere. Possibly one of the most overlooked hideouts is on campuses across our nation. Young men who have never been given a vision for actually being a man. For them, the cycle of donuts and gym memberships is an unavoidable part of their destiny. They’d prefer to resign themselves to the lifestyle they …
18 men showed up to take on this #CSAUP event. Most treated it like a training-run-on-steroids, while others might have been racing. Truth is the maybe-racers were so far ahead of YHC that I’m not really sure what they were doing, but they were doing it fast. Here’s what you missed: Conditions: Not bad. Humidity …
AAR Little Mountain Half-Marathon (aka Hee-Haw’s Half)Read More »
YHC got notice that some brothers from another mother were going to be making the trip from across the river to come check out the Reaper. It was perfect timing for it since the hill version was on deck. Something about making a trek up and down a long hill that brings out the best …
We are just a few days away from this event, and it should be a good one. Couple of updates. First, after extensive course review (YHC went and drove it once) the course has been over-hauled. Here is a link to the Course on Strava. Don’t worry, we will have signs out to mark the …
Its time for the 2015 Hurricane Hike in Camden. This is a great opportunity for any Ruckers to get some distance under weight and also enjoy some good Food, music and other entertainment. Website: http://www.sg.sc.gov/Hike.html The Website says that the Guard needs to be there by 7:15 for weigh in so we will as well. …
I witnessed something powerful at The Mission on Saturday. One of our faithful pax enrolled in the recovery program shared with me that he almost walked out the door of the recovery program earlier in the week. This guy is pretty quiet, but after some persistence he admitted to me that he was feeling guilting …
Warmup 20xSSH-Smurf Jacks-Mtn. Climbers-and always a crowd favorite Monkey Humpers. I figured the girls playing softball would call the Po Po with that move. Ha-ha! The Thang We split into 2 groups for a Dead Chief Indian run the last PAX does 5 Merkins and sprints to the front for a little over a mile …
Weather: warm and smuggy, 81 degrees. 15 PAX posted at Graveyard for a full body workout at the hands of NP. BOM: Prayer by Nail Pop. The thang: Mosey to the track. Run one warm up lap to get the blood flowing. SSH x 15 IC TTT x 15 IC Windmill x 15 IC Little Baby Arm Circles x 15 IC Merkins …
Thirteen got F3 at it’s best this AM at the well used and worth-every- penny- spent- on- it Finley Park. Did the park’s founding fathers envision men from different walks bustin their cans as they Bear Crawled the amphitheater, and climb the seven block walls in the July heat or grown men pull upping on …
The Three F’s were Present in Full Force at The MissionRead More »
6 PAX including 1 FNG got in the game this morning at Eye of The Tyger as we played a Baseball Diamond Dora. It was a true dirt fest as we focused on shoulders and core while in the infield. Here’s a rundown of how it went: Conditions: 68 degrees and perfect Warm Up: 20 …
A sheep dog or sheepdog is generally a dog or breed of dogs historically used in connection with the raising of sheep. These may include livestock guardian or pastoral dogs used to guard sheep and other livestock in farms for farmers, and herding dog, a dog used to herd sheep and other livestock. Several months …
Fifteen men una$$ed themselves from the sack this morning and confronted Monday’s worst nightmare, The Bull & Bullseye. Conditions: 80 degrees and 2,000% humidity By now you know how The Thang works, so I’ll skip right to… The Results: Most Laps: Catheter / 6.5 Most Weight: Robber / 48lbs Matador: Robber / 138 Bullseye: Garnish / …
YHC and his daughter embarked on Nicaragua to bring the Gospel to the people of Ometepe Island. Ometepe Island is the largest island on a fresh body of water in the world. It is comprised of two volcanoes Merida and Concepcion. Merida is the smaller of the two and has been dormant for thousands of …
BOM: Prayer by Nail Pop. Weather: 78 degrees and humid/sticky. 20 PAX posted at Crusade for a 22 1/2 minute out and back with some hills mixed into the route. The thang: Head out of Pilgrim Lutheran Church parking lot and head down Hwy 6 towards Old Cherokee. Once you get to Old Cherokee take a left and …
When: July 25 at 8:15 Where: Woodshed Who: All of you What: What is the silent F you ask? Form. Think about it, many of us are out more than two days a week working out at whatever respective destination we call home. We are getting up early to participate in the 1st F to …
It is time to raise the CSAUP bar again…. Sign up now for the Custom F3 GORUCK HTL – Heavy, Tough (Challenge), Light on 4/21/16 03/03/16 Update: We are working towards the max of 70 guys for each event, you can do the H, T or L individually, below are your options. Get signed up now so we …
29 faithful includeing 12 pax and 17 2.0s posted Turning Point this morning for our 2nd edition of First Friday Fathers. YHC had the Q and it was a pleasure as this is one of my favorite workouts. As you can see in the picture above, things got a little crazy. Great group of pax …
Yhc knew the pax of Boneyard are tough because every Q comes in with an idea of how to crush their souls, yet they keep coming back for more. As a change YHC decided to give the pax a full body workout with weights to change it up. A little modification took place when 1 …
11 Pax joined YHC in the gloom of Crypt for a US History lesson that included a little religion as well. Mumblechatter was non-existent. YHC isn’t sure if that is because the PAX were trying to catch their breath or keep up with the History lesson. The Thang: Run up and down parking lot rows. …
So YHC signed up for his second go round of Qing an F3 Dads workout. Coming up with a workout for this is a bit challenging, but in a good way. You have to find something that isn’t to difficult for the 2.0’s but still challenging, something to keep them involved because Squirrel…wait what were …
49 Dads and 2.0’s converge at Graveyard/Crypt/Boneyard for F3 Dads workoutRead More »
Another day ‘n another chance to better ourselves. thar was much twittArrr chatter abound yesterday wit’ who would Q or not. Mac fightin’ on th’ disabled list has thrown us all a curve cannon ball. A certain male nurse threatened butler, ‘n a tasty yellow treat offered up to a Presbyterian a choice ’bout an …
Elvis Sails a Pirate ship, Mac gets Lapped, and Man was it humidRead More »
(Written by and posted for BOO!!) When an old fat guy gets called to lead, he needs some motivation. So, what better medicine than a trip back to his teenage years when he rocked a mullet and a Def Leppard Union Jack muscle shirt. Well, the mullet is long gone but the shirt lives on. …
***Posted on behalf of Turnbuckle*** YHC noticed a bunch of birthday Qs at Shawshank awhile back so when my birthday came rolling around I asked Mr Grave Digger if I could have a turn. After a failed attempt at counting last Q I was bound and determined to get it right this time. I spent some …
19 PAX meet up to close out what YHC thought was a very long month of the #BurpieBlockTour. 8 AO’s got to take part in this awesome fun and Anchor got a taste of it. Conditions: 75 and breezy Disclaimer & Prayer Right after prayer head over to open field for COP SSH – 30 …
20 Pax fought off the desire to Fartsack this morning and came out to the Grandstrand for some Floppy Fun. With a little last minute schedule change with Chaser, YHC decided to head over to the coast a few days early. Some of my Lexington brothers threw out some warnings to the F3Grandstrand about some …
13 pax including 1 FNG stepped up to the plate to get better and be better this morning. The Pit has recently had good numbers so YHC knew something special was in order. The night before the text was sent asking how many stairs would be run. The answer… We will run no stairs. Hindsight …
2 brave the gloom of the latest Anchor Friday with one kettle bell between them. It was agreed that no fun would be had – well maybe a little. SSH 20 IC IW 20 IC Sumo Squat 20 IC Lil Arm Circles 10 each way IC Merkin 10 IC Two circuits – one with KB, …
Conditions: 72 degrees with a slight breeze First – let me say that it was good to see Melt Down, back from the injured reserve list. The guy pushes himself and I like it. 11 Pax (or should I say Players) came to the shores of Lake Murray this morning to play a game of Kettlebell Bingo. …
22 Pax posted this morning to see what the advertised new route would be. When YHC took out a weinke to go over the route, eyes rolled. YHC insisted that he just couldn’t remember the names of the streets and needed a reminder. The route itself was pretty easy to remember. Just a few rights …
21 Pax joined YHC in the gloom of Crypt to celebrate his 42nd consecutive year without dying(A new PR!) With a sadclown warmup run beforehand YHC was ready to celebrate F3 style. The Weather: warm and muggy The Thang: Mosey around lot to the thistle patch for a short COP All IC Side Straddle Hops …
Greetings brothers. It is the eve of of my 5th mission trip to Nicaragua. YHC did not intend to saying that to brag, but to encourage. Back in the beginning of 2009 I never would have imagined I would take 5 trips to this county. It was CSAUP. In 2008 and the beginning of 2009 …
An Elvis friendly route was promised after our fearless leader tweaked his ankle. BRR teams everywhere in the land of F3 have all taken a gasp of fear on the anticipation of the outcome of the ankle of Mac. We all pray he heals soon. Conditions: 72f, 83% humidity Opening prayer & route Take a …
Mark your calendars now for the next GORUCK #CSAUP to come to F3 South Carolina. With the overwhelming numbers in last years inaugural custom event in downtown Columbia we quickly found out that many men of F3 enjoy this crazy backpack thingy called GORUCK. Since then pax have done public GORUCK events in other …
Preblast 2015 GORUCK Custom Challenge F3 South CarolinaRead More »
11 Pax won the battle of the fartsack and got better together. The concept today was simple: Bricks, Stairs, and Pullups along with a few other things thrown in. Disclaimer Prayer Mosey to the Stadium Stairs/Pullup Bars COP SSH IC x20 TTT IC x20 Imperial Walkers IC x20 Merkins IC x15 LBCs IC x20 Lil …
YHC got to talking a lot of smack on Twitter the night before his big VQ, so he knew he had to bring it in the gloom. As if he wasn’t nervous enough(arrived at AO 45 mins ahead of time), 16 PAX showed up and was the biggest crowd YHC has seen at Turning Point. …
16 PAX post for Hot-4-Teacher VQ over at Turning PointRead More »
(Posted for Huckleberry) A lucky 13 faithful pax arose from the fartsack and entered the Monday morning gloom to post Crusade for a Huckleberry VQ. Once the route was announced and included Whiteford hills and that mountain climb up Old Cherokee, the pax were thinking they weren’t so lucky. This is how it went… Conditions: …
23 pax stormed The Hollow this morning for the unveiling of the official AO shovel flag. To say it’s a thing of beauty would be an understatement. Donning the Lexington High School colors of Blue and Gold, this one is sure to stand out in a crowd. Many thanks to Treadmill for all his hard …
YHC loves leg day, also loves upperbody work outs, all mixed with some core. YHC had never done a strictly core workout before, which is what Boneyard started out as. So YHC decided for this Q to do 45 minutes targeting the core. Why do this? Well it’s a challenge to come up with 45 …
16 go back to the roots of Boneyard for 45 minutes of core and backblastsRead More »
10 pax showed up this morning for a good ol fashion beatdown Conditions; 72 and perfect BOM Mosey to the Brick pile, but first, Bear Crawl the Bridge. Continue to the Bricks and each person grab Two. Mosey back toward the Bridge. Lunge with Bricks overhead. Continue Mosey to the back Soccer Field for COP All …
YHC and a few others from our church fellowship (3 states represented) had some time restrictions on Saturday so we formed our own AO on the Westside for an early morning Saturday beatdown. YHC reluctantly took the Q for a few more veteran F3 brothers. Conditions: It’s Florida in June, 70’s and 100% humidity @ …
2 Pax including 1 FNG (David Metcalfe) for some hill repeats near Book-a-Million. Conditions: Don’t remember the exact temp, but it was muggy The Thang: Depart BAM Parking lot toward 378, ruck around KFC to HWY 6. Ruck down to Old Cherokee, take a right toward 378 At the stop sign at the 378 Intersection, …
10 Pax post to Reaper Stadium for another round of gettin better. Those who chose the easy route of the Dang 5K run missed another round of fun. Nightmare was the Undertaker with 8 Laps and made it look easy. I think he is just working strategy and technique and a little tapering for a …
5 PAX posted despite their better judgment for a Candy stripe speed workout. With the Q list empty, YHC held off signing up strategically, as not scare anyone away. That’s not related to the physical difficulty associated with YHC Qs, but the required high level agility needed to retain one’s Pride during the workout. If you weren’t there, this is …
9 pax set out to accomplish one the most CSAUP things that F3 Lexington has ever done. Although 2 did not complete it due to injury, the 7 remaining RUCKTARDS finished the 26.2 mile ruck through all Lexington city AOs. Graveyard, Boneyard, Crypt, Turning Point, Shawshank, The Hollow, and SnakePit. Conditions; 78 at the start …
Written by Slosh 6 PAX crawled out of the fart sack for a 7 am workout in 80 degree rainy weather. Had to fight the Lacrosse Police for the field but justice prevailed. A lot of wet shirts and shorts by the end. Conditions; Hot BOM 1/4 mile Mosey (Run) to field with bricks and …
Conditions: 77 degrees & 79% humidity Last night YHC found out that The Patriot 5k was at White Knoll this morning starting at 8:00am so I had to Q on the fly. As YHC pulled up there was A rainbow in the sky & I knew it was going to be a great morning. As …
The Pain Train did not disappoint or discourage despite the slight derailment when YHC had a Wenkie malfunction on the warm, not so humid, overcast sky. YHC had spent some time planning the workout and felt the plan was good, however nothing ever goes as planned. Approximately 1/2 way through workout we got rained on …
There comes a time in a man’s life when he starts reflecting on what could have been. This is not one of those times. Like Doc Holiday answered in Tombstone when asked if he was retired, “Not me, I’m in my prime” was his response. This thing that we do allows a number, like 40, …
Two (2) PAX entered the gloom at the Boneyard. The start: Arrived early sitting in the truck going over the Weinke and glance at the clock – its 0608 and only three PAX total are here in the parking lot (combined Boneyard & Crypt). Where is everybody? I get out of the truck to “meet …
6 hungry pax joined one another for a little bit of singing, a little bit of variety, and a little bit of a Granola workout. (hungry to work and encourage one another through the workout) Conditions: 77 overcast, 85% humidity, brief sprinkles…or maybe that was #Questsweattingitout Disclaimer and prayer The Thaing: 20 burpees OYO Bring …
So YHC was browsing through some social media yesterday that led him to the MARSOC Facebook page, which led him to the pictures, which led him to seeing the recruiting pictures for MARSOC, which led him to seeing the workouts that MARSOC suggests using to prepare for trying out for MARSOC, and which finally led …
10 post work on becoming MARSOC Operators at CryptRead More »
8 Pax rolled out for a good ol’ 6:00am beat down. YHC had the reigns for his first Sat Q and hoped he had enough to keep the pax going for an hour. After looking around to figure out where “HEVSWAG” was, we decided that we should just go ahead and get this workout rolling. …
27 Pax gathered in the gloom of Lake Murray Dam for the monthly Dang 5K. The weather was not ideal for PRs but there were still plenty. Weather: 80 with about 87% RH Route: Starting at the stop light on Lex side of the dam, run across to boat entrance and return. Moleskin: The award for …
14 Pax showed up for a weinke-less tour of the Shank in the Gloom. YHC was humbled by their effort and could not hear the mumble chatter due to his heavy breathing. Disclaimer, then tried to quote a bible verse from Proverbs 22 verse 13 “The Sluggard says, “there is a lion outside! I will …
Conditions: Florida Gloom. Nice, real nice 14 PAX posted at the Jacksonville AO for a YHC smokefest. No theme but YHC hopes he provided a good reason to get up early. Getting better together! COP: 25-SSH-IC 10-Merkins-IC 25-SSH-IC 10-Merkins-IC 25-LBC’s-IC 10-Merkins-IC Mosey to B’Ball Court: 10 Squats – Bear Crawl Court – 10 Merkins 15 …
As of this writing, there are 77 days left to the 2015 edition of BRR. There are 53 F3 Teams registered from all over our footprint with an additional 3 on the waiting list. That’s about 500 men who will be traversing the rugged NC mountains on foot and in a big white van. Teams …
The QICs set out to celebrate their one year anniversary with F3 by giving the PAX a good, well rounded beatdown. Netflix wanted to focus on the arms and shoulders while Weekend Special would bring the pain to the abs and legs. Mix in some 100 yard sprints in between and the QICs felt their …
YHC always enjoys a run with #TheHerd. At the suggestion of Nail Pop, the crazy game of #ManDice got some more pain added to it. Burpees for doubles & full Big Boy Situps in place of LBC’s were the modification for today’s workout. Fate decided we shouldn’t do anything more than the dice, however, as …
Conditions: 75 and windy which ended up being a pretty nice morning Disclaimer & Prayer Right after prayer head down to the lower baseball field for COP SSH – 25 IC Little Arm Circles – 25 IC Each Way TTT – 25 IC Head over and grab the block I showed the PAX the exercise …
10 Pax take the red pill and a new Crowd Pleaser in the early gloom of The Hollow. The best way to sum it up is of course with a song. Bearway to Heaven All the Pax were sure their shoulders were sore And they’re crawling a bearway to heaven (And) when they get there …
Alliteration aside, I really did have a great workout planned. Too bad my Weinke decided to take flight on the way to Turning Point. #Cobains to the Adopt-A-Highway crew(s) along Midway Rd. for the strangely worded item you’ll soon find. YHC remembered (mostly) what was on the #Weinke and so 11 PAX stumbled through the …
Sometimes the gloom is not so gloomy. Sometimes all the jokes are funny and the #2ndF is through the roof. Sometimes the muscles are working a little better than most days. This was one of those mornings where everything was just clicking. You had to be there… YHC has taken some perverse pleasure in administering …
23 Pax found their way to the weight room this AM to get their swoll on. YHC every now and then gets bored with the same fields and same exercises and misses the feeling of good ole weights in your hands, so to the weight room we went! Disclaimer/Prayer-Ken Doll Mosey/High Knees/Butt Kicks Circle Up …
F3 is about many things but one of the main themes is the bonds of brotherhood forged through fellowship with our fellow pax. When one of us is in need we should we ready to stand up for him. By now you should all be aware of Andy Phillips “Nail Pop” of F3 Lexington, his …
Conditions: Gloomy 13 PAX + 2 Tardy Pax posted this morning for YHC’s first official VQ. COP: Side Straddle Hop X 25 Through the Tunnel X 25 Imperial Walkers X 25 Little Arm Circles X 20 each direction Big Arm Circles X 20 each direction LBCs X 50 Big Boy Sit Ups X 20 Merkins …
Better Late (For A Beatdown) Than Never, Right?….Right?Read More »
Disclaimer: This backblast is written by Meatball on behalf of Nightmare. 17 Pax posted this morning for what turned out to be a special day at Crusade. Treadmill stopped by on his way to #Anchor to present the Crusade pax with the Shovel Flag. A special thanks to him for making Crusade feel official now. Also, …
7 PAX strided down 378 and back with the lofty goal of reaching Target. 4 PAX posted for XL and 2 for XXL. There were Chippendale’s a plenty as the temp was around 80 degrees and it was very humid. The mumblechatter was solid during the XL route as I overheard a lengthy discussion of a …
11 of Jumanji’s heartiest gathered ’round the Shovel Flag awaiting to make their downpainment in the muggy gloom this AM. After several failed attempts to break The Herd, YHC thought that surely today was the day that he would tame these animals. All previous attempts to conquer this group had proven futile. Drastic measures since …
YHC, after much debate finally decided to leave his mother-ship (Graveyard) and venture down the hill to some workout called Crypt!!! I thought long and hard about what type of suck to bring with me and then it HIT me!! PYT’s Boulder Shoulder workout. I know a lot of you have done this workout more …
11 pax and 1 FNG welcomed a House of Cards w/ four corners to BONEYARD. Conditions: HHOTT & MUGGY! BOM by PYT The Thang Lunge to the Hela Pad for COP LBAC – 15 SSH – 15 MC – 15 Mossy back to the parking lot and explain the House of cards. Four Corners: A …
10 pax posted Turning Point this morning only to find YHC at the Q, like old times. You see the Q slot was empy and YHC has had a lot of practice filling in as necessary. May have even had a few flashbacks, except this time the company of 9 other pax joined YHC. The best …
Yhc made the trip down the hill to visit the Pax of the Graveyard. As usual mumblechatter was plentiful until the snot starts to woggle and then the mumblechatter is replaced by bad looks shot in the direction of YHC. As usual the Pax came to work and YHC continues to work in some good …
(Written by Ponzi) A Ponzi Scheme must by it’s very nature fail. The ghost of Mr. Madoff convinced me last night this was the thing to do, to show the pax how quickly we could increase our reps with minimal work. Well, as with all Ponzi Schemes, it was just smoke and mirrors and turned …
7 pax including 1 FNG defeated the ‘sack this AM. Missing some of its regulars, these 7 endured a ladder and, of course, the famed stairs. Welcome FNG Scratch! Conditions: 73 degrees and only 81% humidity The Thang: Disclaimer Prayer Mosey down the stairs and onto the track for a warm-up mosey COP SSH x …
Conditions: 75 and Clear, not a bad morning for the heat we have had in the past week Disclaimer & Prayer Right after prayer head over to open field for COP SSH – 30 IC Little Arm Circles – 26 IC Each Way TTT – 20 IC 1 PAX made a second trip because he …
YHC had such a fun father’s day with the family yesterday that running this morning was not going to be an option. However, when looking at the Q schedule last night realized that no one had signed up to Q. Therefore, as AOQ, I had no choice but to post and Q. As we know, Qing …
So YHC thought it would be a good idea to check out the Q schedule for Stride to see who, if anyone, was on the Q list for Stride in the morning. It’s a good thing YHC did, because no one was on the schedule and last week it was stated that if no one …
11 pax hit the track with intense intervals for speed trainingRead More »
Conditions: 79 and hot! Disclaimer & Prayer Right after prayer head over to open field for COP SSH – 30 IC Little Arm Circles – 25 IC Each Way TTT – 20 IC Head over and get the blocks for all to enjoy I showed the PAX the exercise No real burpies involved in this …
11 PAX join together in what they had hoped would be a flat run after there was talk about YHC not liking hills. Well it sounded like a get better moment so…. This would be a 20 min out and back Head right out on #6, turn right to Andrew Corley, Right on Midway road …
Who would have thought a simple game of poker could be difficult. But when you throw in a little bit of F3 to liven things up, the word simple takes on a whole new meaning. YHC did this workout a few months ago, but because of several races, etc only three of the pax were …
YHC felt a flag football game with be a fun workout and allow the PAX to relive the glory of yesteryear. As I type this on Sunday morning it is evident I am not the athlete I used to be. My WHOLE BODY hurts. YHC also realized there was no such thing as sweat resistant, …
F3 brothers the Hurricane is coming to North Charleston SC! On Saturday, 27 June at 0700 F3 Summerville will kick out its first created #CSAUP! It will be a four hour event with lots of pain, suffering, and brotherhood. We have planned a great workout for you – challenging all parts of the body! To …
Conditions: 78 Sunny and Hot It was already getting warm and YHC wanted to give the PAX a good workout.
7 pax welcomed Fat Angie back to BONEYARD. Conditions: 79 and hot! BOM by No Help That Thang Mosey to the pull ups bars for COP All IC SSH – 10 TTT – 10 Full Plank no Recovery Merkins – 10 MC’s – 10 Peter Parkers – 10 Low Plank MC’s – 10 Peter Parkers …
Sixteen faithful from Fairfield County, Winnsboro, Columbia and Irmo converged at 0700- undoubtedly leaving family in the sack- on a quiet and muggy Saturday knowing full well they would probably try some strange, contorted running routine that would have’em suckin wind or some merkin beatin that would last a whole lot longer than they’d plan …
Expansion Changing the Men of Winnsboro 1 lb of Sweat at a TimeRead More »
written by PomPom 18 pax posted at Graveyard for a core infused workout with a few “Jaws” quiz questions along the way to keep the mood happy, well except when they got the questions wrong. I apologize to my F3 brothers for the workout mistakes, but with time we will get them eradicated. I appreciate …