F3 Lexington Backblasts
As with many things, a little chatter started on Twitter that led to some Top Gun chatter. So YHC decided to put a little spin on some of the exercises and give some a quick rename. Who knew that the danger zone was full of spooky trails, field of dreams, and brick ladders. Well all …
11 pax fly into the danger zone with their Wingman at CryptRead More »
Conditions: What are the four seasons in South Carolina? Tolerable, Hot, Really Hot and ARE YOU KIDDING ME?! COP SSH x 15 IC Imperial Walker x 20 IC Little Arm circles x 20 IC TTT x 20 IC OH claps x 15 IC Merkins x 20 One Count THE THANG Six Rounds of Suck Round …
The Reaper, what can you say…it helps you get better in so many ways. You can train for numerous events with it, either version. Training for a GORUCK event, come to the Reaper. Training for the hills of the BRR, come to the Reaper. Training for a 5K, 10K, half or full marathon, come to …
ITS NOT TOO LATE! HC BELOW FOR DINNER TUESDAY JULY 14th, or on Twitter: @TrevKnox. WE WILL THEN GIVE YOU A LOCATION OF THE HOUSE, WHICH IS IN AN UNDISCLOSED LOCATION. The goal of F3 is to develop men to be better community leaders. Over the past year, this effort has been completed with members …
Prayer – 2 special prayers this morning since YHC was late and the PAX were already headed to the blocks when I arrived. So I caught up with them found out they had prayer so we had more prayer and trusty ol’ disclaimer Right after prayer head over to open field for COP SSH – …
YHC made a promise to himself to Q at every AO in Lex, and this morning makes it official all completed. I have enjoyed traveling to all of the AOs meeting all the different Pax, every group is different but special in their own way. I highly encourage everyone to get out of their comfort …
CONDITIONS: Darkish with increasing lightishness, clear, 80 degrees; 635% humidity (its South Carolina, people!) 9 members of The Herd gathered in the Jumanji Jungle to get better. Having seen some mentions of this workout called The Grinder on Twitter, I figured we would give it a try this warm, humid June morning. Of course, what caught …
Approximately one year ago YHC got the opportunity to step up the plate and Q his first F3 workout. Qing a workout is much more than coming up with various exercises and repeating a cadence, it’s about leading and guiding others in an effort to help them get better and be better and at the …
22 pax help YHC celebrate one year of Qing where it all started…GraveyardRead More »
10 pax bested the #fartsack this AM to come out the earliest AO in Lexington and #getbetter. With YHC having his VQ at Turning Point he had to default to hill work….right? You would be incorrect, YHC decided to go with a more stationary workout and below is how it all went down. Weather: 80 and …
On the eve of the 15th, after deciding to check the twitter machine, YHC saw a tweet reminding him that he had signed up to Q the next day. Close call. Good thing THC had signed up, that was the only way he would have entered the gloom on his Birthday. DISCLAIMER WARMUP- jog to then …
Elvis is a regular visitor when YHC posts at stride, so the jokes started early. However 4 Striders took the DFP (Daily Fiber Pill) and decided to post for a little run. However, Elvis Fartsacked this morning so all was good. 1 of the Pax showed up in a new pair of kicks that may …
YHC wanted to try something new at Anchor, the last couple times I have Q’d there has been a lot of mumble chatter which told me were not working hard enough. So time to mix some cardio with the bells. Head down close the rest rooms and lets circle up and get started SSH – …
15 pax defeated the ‘sack this am to get in a few miles at Crusade. Or perhaps enjoy the fellowship a group of like-minded men can provide. Whatever the motivation, #Tclaps for posting. You got better today. Conditions: 70 degrees, 100% humidity The Thang: Count off Disclaimer Prayer The Route Take right onto North Lake …
8 Faithful pax took the DRP and posted to the Snakepit to get better. It was definitely a little bit sticky out there this morning, but that did not deter the pax. COP SSH 25 IC TTT 25 IC Imperial Walker 25 IC Lil Baby Arm Circles 10 IC each way LBCs 20 IC Mountain …
YHC is still smarting from his 1st run of the Kamikaze last week @ Turning Point. I forgot how great the AO was, frankly. So much potential…and yet when you play The Game of Dice, you hardly scarcely move from your spot. The addition of some CORE (#Boneyard) & Weight (#Anchor) elements has brought a …
Disclaimer & Prayer with Crypt Start off with a mosey to the helipad and go straight into the exercise I showed the PAX the exercise No real burpies involved in this exercise but all of the motion of one We would start the a Burpie form and do 1 merkin on the block, come up …
A view of Your Backside 14 Pax either wanted to hear some Pearl Jam this morning to start their day or wanted to get better with some Floppy fun. 14 got a little of both this morning. (Workouts are always better with music). YHC decided to do a little tour of the backside this morning …
14 faithful posted at Jumanji this morning for some ladder work, to include very proper merkins. We didn’t play shirtless beach volleyball. That can be a Shawshank thing. YHC was excited to get back to Jumanji and meet all the newbies. The Jumanji faithful, along with some of F3 Lexington’s finest QICs, have worked hard …
24 Pax converged to the gloom of Crypt to help YHC celebrate one year of F3. Today has been a day of reflection for YHC. Looking back at the man that got out of his car at the urging of Take-a-number and walked into his first BOM, nervous and unsure if this was something he would …
Is there any better way to start an F3 beatdown than with Burpees? YHC didn’t think so. So after prayer and disclaimer 20 burpees on your on. Move out into the parking lot and find a parking space line. Side to side jumps over line for 1 minute. Front Back jumps over line for one …
We have a busy day so we did the disclaimer and started exercises while I gave instructions on the day SSH for about 30 Sec Arm circles for about 30 sec We split into 4 groups and I had 4 stations set up. We would spend about 13 minutes at each station Station 1 – …
5 Pax posted to the gloom of Stride for #Speedwork. YHC has always incorporated speedwork into his routine but with a caveat, HILLS! The benefits for hill repeats are numerous. Improved muscular power and running economy with a reduced risk of injury. In simpler terms, running fast uphill will work your muscles more at a …
3 pax posted for Wander Conditions: 79 deg at 5:30…. no words on that The Thang: Bypassed the BOM and all when some of Lexington’s Finest brought even MORE HEAT to the pax at the other end of the parking lot. Ruck on toward Main St. Discuss Walker and his latest updates Take a left …
5 Pax came out this morning to Crusade for Yellow Cake inspired hill repeats. Lexington BRR teams have been assigned and excitement is in the air. Therefore, hill work is a must for YHC and other BRR team members for the next 87 days. Conditions: 78 degrees and HOT, HOT, HOT!! Disclaimer, count off, go over …
Being invited to Q a workout at F3-Lexington’s newest AO held at Lexington High School, affectionately known as The Hollow, brought up many memories from the late 1980’s for YHC. So please excuse me while I wax sentimental for a moment… Back in the day, when the location of White Knoll High was nothing more …
Alter Boy finally gets to go to Lexington High SchoolRead More »
When YHC saw on twitter for a request for someone to Q the 2.0 day he immediately threw his name into the hat, well after a little electronic Mumble Chatter anyways. What YHC didn’t know is what do with them once the time came. After having the opportunity to stroll around town prior to the …
YHC was originally scheduled to Q at Crypt, but due to some scheduling conflicts he decided to make his first trip over to Jumanji and Q there. He had heard nothing but good things about pax at the herd and heard that the loved snotwoggler work outs. Hearing that, YHC brought over some special treats …
On this fine, clear 75 Degree morning YHC embarked on his first Q at shawshank! YHC was very excited to embark on this Fun Q with all new area to work with. Today we got a taste of Stride, Crypt/Graveyard, and Boneyard! After a brief welcome to everyone plus a disclaimer……we were off. The Thang: Quick Mosey to …
Weather: 70 something and muggy The Thang: Stadium: Start at near goal line, 21 Big Boy Sit-ups, run to 50 yard line, 21 Merkins, run to far goal line 21 Big Boy Sit-ups, run up back steps to the mezzanine, 21 Merkins, run up right stair tower, 21 Deep Squats, run down left stair tower to …
Conditions: 71 Degrees and humid 13 PAX post at The Hollow to get sweaty! YHC tried not to disappoint. COP: 25-SSH 25-LBC’s 25-Imperial Walkers 25-Flutter Kicks 25-Squats Rinse & Repeat Alt Bear Crawl, Low Crawl & Crawl Bears across field. Pyramids of Pain Merkin Pyramid: 1 Merkin then 5 count, 2 Merkin then 5 count, …
9 pax awoke from the ‘sack for their dose of #DRP. With BRR training ongoing, YHC is picking the hilliest routes around so MJ’s Hell Hill get the call again, backwards this time. Even if you’re not BRR training, these routes are sure to make you a stronger runner. Conditions: 73 degrees, only 88% humidity …
A baker’s dozen arrived at the gloom to find their favorite travelling Q at the helm. With lots of new faces YHC was a little nervous about that his Weinkie might be a little much. After realizing a couple of the Pax had traveled across the river from the Muthaship of F3SC YHC was a …
Today’s workout was a slightly modified version of a workout YHC did at #TheRidge in Harrisburg, NC. I brought it to #TheHollow last week and now to #Shawshank today. After speaking with Uno this morning (he posted with me at #TheRidge), YHC discovered the #MainThang has a name. Gentlemen, meet #TheGrinder Conditions: A cool 71 …
12 Pax posted for Kamikaze X (Not Kamikaze XI as tweeted out by YHC. #Cobains). Once again, tremendous results by all. The next Kamikaze will be on July 9. Conditions: Not sure of the Temp, but it was Muggy THE THANG: Disclaimer / Prayer Mozey from the parking lot, down the hill to the far left corner. …
Conditions: Beautiful morning in the gloom. The Thang: Pretty simple really…B L I M P S. Add reps each time. Mark your progress on the scorecard and see how many you can do in 40 minutes. A link to the results is posted below. Disclaimer: I did change the L from Lunges to LBC in an …
9 PAX came out to SnakePit to support YHC in his VQ…sort of… Not having been the QIC since the SnakePit convergence in February, YHC felt like it was a VQ all over again and was hoping the rust wouldn’t be too inhibiting. The weinke was written in hopes of providing a challenging full body …
Spirits were high this morning among the 22 pax that showed up at Graveyard this morning. After a training day workout by Lt. Dan earlier in the week some of the pax were chattering about still being a little sore. Only way to work out the soreness, is get up and do it again. Today …
A lot of mumblechatter has taken place recently in regards to Reaper Hill. The Pax have been putting in the work on the hill and it shows in the record books as everyone has been getting better, but respect the beast and YHC’s workout was all about paying homage to the hill that can crush you …
CONDITIONS:70 DEGREES & GLOOM WAS THICK COP: SSH-15-IC LAC’S-30-IC TTT-15-IC 8 COUNT BURPEES-5 Merkins-15-IC The Thang: Deck of Death! Deck holds 6, 8, 10, Kings & Jacks Reps = Card# x 3 HEARTS=SWINGS-OYO DIAMONDS=GOBLET SQUATS-OYO CLUBS=CURLS-OYO SPADES=SQUAT CLEANS-OYO KINGS=DEALERS CHOICE X 10 (OR MORE) JACKS=10 BURPEES The Totals: 72-CURLS 72-SQUAT CLEANS 72-SWINGS 72-GOBLET SQUATS 40-BURPEES …
10 PAX found their way to the court house’s parking lot for a Wednesday edition of Stride. Several eager PAX hit the streets early to get some additional mileage on their legs, then met up at 530 to voyage out for the Thang… Conditions: 68 with foaming at the leg humidity, about 86% Coarse directions: 1. …
10 Pax came out this morning to Crusade to become better runners. YHC filled in as Q this morning for an injured Quest. Feel better Quest. YHC apologizes for being very vague on the route this morning. A few pax made a wrong turn but found their way back and finished on time. Next time …
Conditions: Overcast 40% chance of rain, 70 degrees, Humid. 9 Pax and 1 FNG overcame the Fartsack and chance of rain to Post this morning at Jumanji! Warmup: All IC Disclaimer on jog to track by AB and Inuit Mosey to 1st stretch of track by second light post. SSH x 20 TTT x 20 …
18 pax rolled out of the #fartsack this morning and into the gloom to join YHC in celebrating one year at Turning Point. As I was planning the THANG for this post, I thought maybe it needed to be something big, something different. Then I realized “that’s not Turning Point”, we just need a good …
Turning Point’s 1 Year Anniversary – Tclaps To The PaxRead More »
13 Pax joined YHC in the gloom of Crypt to take part in a special Q from SCDMV’s own Take-a-Number. Today marked the anniversary of TAN leaving the #sadclown behind and taking his first red pill. Unfortunately, the DMV is very strict about having the proper paperwork and TAN was sent back home until he …
YHC has read numerous back blasts and twitter feeds in the past of fellow PAX providing birthday beatdowns that leave the victims wishing for cupcakes and presents instead of Merkins and Flutter Kicks. Well with YHC reaching 39 years of age today, YHC felt 39 reps of 39 different exercises would be worthy of a …
Its My Party and I Can Bring the Pain If I Want ToRead More »
YHC enjoyed his second trip to the shank, the last time large crowds slowed down the fast pace YHC likes to keep. This trip it was a good group of pax ready to accept a good beatdown. Conditions: Warm with a little Rain Disclaimer/Prayer- Mosey around the parking lot high knees butt kicks, mosey to …
YHC in collaboration with Gravedigger decided to introduce a new monthly workout to The Hollow. The Tomcat was born. Today was a trial run and the workout was received well by The PAX. After the first set of steps YHC was thankful for Gravedigger’s sound advice to remove the two laps around the track from …
YHC always enjoys the camaraderie of the Pax, and strives to capture the bonding/brotherhood that occurs in the #Gloom in each Backblast…however I don’t think I can do justice the solid #mumblechatter we had this morning at #Boneyard. And for all those that don’t believe me, there is actual thought & statistics behind the dice …
The 3rd outing of Monday morning soccer was upon us. The first game saw small numbers, but the second brought out some semi-professionals. Who knew what the 3rd would bring us. Pele`, maybe? YHC was excited to Q this installment, and already looking forward to the 4th. The rising humidity does make this fast/slow twitch …
7 Pax converged on River Bluff campus to hear from God and get better together! Here’s tha thang! Read all the way to the bottom… It may change your life! Conditions: 68° and moist Thang BOM and Disclaimer with Crypt COP SSH x20 IC Merkins x10 IC LBC x20 IC Merkins x10 IC Squats x20 …
Disclaimer & Prayer COP and lets make it quick, we have some work to do SSH – 10 IC Baby Arm Circles each way – 10 IC Carolina Dry Docks – 10 IC Windmill – 10 IC TTT – 10 IC Big Arm Circles each way – 10 IC Mosey over to Stairs for a …
Every Monday morning, many pax have enjoyed venturing down Blossom St and taking on The Bull. Yes, it is one of the more difficult AOs but if it were easy, we would have more participants than the Get to the Green 5k. And more Merkins have been performed there than a weeks worth of a …
Conditions: 68 degrees and sticky Disclaimer Prayer The Thang: Mosey to the brick pile and pick up a set then over to the dry soccer field. I wish! Warm up: SSH x 25 IC LBAC x 25 forward LBAC x 25 backwards WorkOut Goes like this nonstop * Burpee for 1 minute * Shoulder Brick …
3 pax posted this am, thankfully preventing a Solo Q. When YHC arrive a little before 6:25, thoughts of Treadmill and other’s SoloQ came to mind. So thankful for the pax that posted. By the time the workout was over, they were glad they did. Good Work by the pax this am. Strong #1stF and …
69 ish Dry “This was not on the website!” “U can’t spell Dunphy without “phun” “Speak english Dunphy” “Hummana Hummana Hummana” “Buzzabbibazaa” “What is the count?” “This is going to be a long time planking…” MOLESKIN YHC was honored with 11 pax breaking their fartsack coma for my first Q at the Hollow. YHC searched …
It was Lexington’s turn to make the trip to Winnsboro and work with the pax there to get better and be better. YHC and Treadmill had conspired to bring a snotwoggler since the Winnsboro pax had some experience under their belts and were already off and running weekday bootcamps and running groups. Both Q’s for …
11 pax post at the Old Armory in Winnsboro for animal loading and figure 8’sRead More »
Conditions: Conditions were prrrrrfect baby, 70 degrees with a touch of mugginess Welcome 2 FNGs, Disclaimer The Thang Warm-up at Stadium gate: 25 x SSHs IC, 25 x TTTs, IC 25 x Plank Jacks IC 25 x Flutter Kicks IC 25 x Curb Merkens (down-up on QIC call) 25 x LBCs IC 25 x Little …
Working out every part of the body–dudes got better this morningRead More »
11 PAX, 5 Padres and 6 ninos post for the kick off of FFF at TP. most arrived with smiling faces, one with a touch of reluctance. That was okay, because once he realized we were not going to pull any teeth today he became one of the most eager. This is how we won him over… Conditions: Cool kids …
The first Friday of June is National Donut Day and 21 Pax couldn’t resist getting up to run this morning for their free donut. The monthly donut run brings out men from all Lexington AO’s. Don’t be a stranger and only come once a month. Some are training for their first 5k, or BRR, or their …
10 Dads with a total of 14 kids strolled into Graveyard this morning ready to spend some quality time with their 2.0’s. The excitement level was high and YHC’s 2.0’s were uncontrollable playing a game of tag before we could even get the prayer underway. One thing is for sure – some of those kids …
14 Dads & 22 2.0s rose nice & early for the first round of FFF in Lexington. YHC arrived a little early to “stash” the toy that would make an appearance a little later in the workout. When YHC arrived back in the parking lot, the Shawshank parade had begun and the pax were rolling in. …
9 Pax post to Shawsank for a workout without the Rain. Too Many Fartsackers anticipcated rain and missed one of the driest days at The Shank. Conditions Were Perfect!!!! All the pax pushed hard and put out maximum effort. The Thang: Mosey to Field for COP SSH x 20 IC Merkins x 10 IC TTT …
Just as many other things start out, a small bit of chatter that started while eating sammiches got pushed out to the Twittersphere. Some #2ndF chatter about the #1stF brought a couple new faces out to the Reaper w/ aspirations of crushing the rep record and even one pax being drug into the conversation w/ …
On this fine rainy morning YHC embarked on his second Q in a row at Crypt with it raining! But that didnt stop 8 PAX from coming out and bettering themselves….Catheter Style! After a brief welcome to the FNG and everyone else plus a disclaimer……we were off. The Thang: Quick Mosey to the Helipad: SSH …
8 Pax, including 1 FNG, defied #Cantore and posted in the rain. Warning to FNG: Its dark and wet, so BE MINDFUL OF THE TERRAIN. Thanks Peachy and Grave Digger for not letting me forget about my warning – throughout the entire workout. Conditions: 63 and Wet Disclaimer Prayer The Thang COP SSH …
YHC decided he wanted to do something different to start out the summer. He had an idea to go on tour in June and hit all the Lexington AOs but had to come up with something the the PAX would enjoy and could do at their own pace. Something that would be hard for some …
YHC made his first journey to the Snakepit, it was all he expected and more. As the rain poured all night, it gave plenty of reasons to fartsack but 4 pax rose to better themselves. YHC enjoyed his trip to the Snake Pit and enjoyed the pax even more, hopefully everyone got their moneys worth! …
After being abruptly awoken in the early morning hours, once by thunder, then a second time by Smart phone flood alert, YHC thought it prudent to check with the AO Q to make sure the work out was still on. With confirmation obtained, YHC was able to reach the “event horizon.” Smart phone chatter during the …
23 Pax post to The Hollow for YHC first Q opportunity at Lexington’s newest AO. Keeping is simple with some classics and lots of Merkins. Great to see so many out early and supporting the new AO. 2 FNGs posted (Cheese Steak and Hoist) looked like veterans. This was the first but definitely not the last …
3 Pax converged to the gloom of Stride this muggy morning. The early pair of Candy Stripe and YHC ran a quick loop around town before swinging by the SF and picking up Pepto. The three amigos galloped off for a little more XL action. Mother nature opened up the clouds and cooled us off with …
Initial count 14 prayer QIC learned that he would set up for lead on the way to run. He decided to do a Whiteford to Old Cherokee Loop and the 13 other pax(including 1 FNG) did not share his excitement. Announcements: Stomp the Swamp Go Ruck Ruck all Lexington AO’s in late June Run Ella Run …
A Tweet came across the twitter line that Boneyard like flutter kicks, the QIC felt obliged to flutter until their hearts content. The Thang: Mosey to the grass: Side Straddle Hop, I/C-20 count Flutter kicks, I/C-20 count Thru the tunnel, I/C-20 count Flutter Kicks, I/C-20 count Wind mill, I/C-20 count Flutter Kciks, I/C-20 count Merkins, …
Initial Count- Prayer 7 pax came out for an easy out and back, only to find that QIC had different start for their week, SUICIDES!!!!!!!! Start at Pilgrim Church, run to White Ford and back to Pilgrim Run from Pilgrim to Hunter’s Ridge, back to White Ford Run from White Ford to Old Cherokee and …
(written by Knozit) 16 pax braved Shawshank’s Field of Dreams for a “Battle Buddy” adventure. Another great morning at Shawshank. Weather: 75 Degrees under “Gloomy” Muggy skies. Disclaimer and Prayer The Thang: Pretend to mosey to back fields… but stop for a bear crawl over bridge. (YHC loves a little grumble to confirm he’s pushing …
Knozit brings a “Battle Buddy” Beatdown to the Shank!Read More »
When YHC glanced at the Twittermachine around 7pm on Monday evening and saw that Quest needed a fill in for Boneyard; I had to jump at the opportunity to help him out. Boneyard is full of seasoned mumblechatterers…there was sure to be fun and funk, so this thang had to be done and it was. Weather: 71 …
Pax Mac Bricks Tricks Pax with Mac. Tricks for bricks. Tricks with bricks with Mac and Pax. Mac and Pax do tricks with Bricks. Mac with bricks and Pax do tricks. Pax with bricks come. Pax with blocks come. Pax and Mac with bricks and blocks come. Look, sir. Look, sir. Mr. Mac, sir. Let’s …
12 pax showed up at Turning Point this morning for their morning beatdown. YHC didn’t want to disappoint the “runners” of the group, so running a little bit was on the weinke. Others weren’t so excited about it. One comment YHC heard was “I Usually Like Meatballs”. Another was “Holy Balls of Meat”. I will …
YHC had big plans for the herd, it involved 3 miles and a couple extra special coupons. However, an audible was called when he arrived at the herd to a bunch of new faces, but YHC still has a reputation to keep so let the fun and games begin. Disclaimer, Intro, and prayer circle up …
YHC had promised another leg today a while ago and it was time to deliver on his promise. So YHC went to doing some research on leg workouts but couldn’t find anything that really interested him, so he thought about an exercise that he hadn’t brought out in a while…the 24-count bodybuilder. That mixed in …
20 pax help bring back the 24-count bodybuilder and jump, jump, jump around at CryptRead More »
On Saturday, YHC decided to take a return trip to Boneyard for a guest Q. Say Whay?! had been on me about a return, and this Saturday was, my brother, Muggy Tape’s 1 year anniversary Q at Crypt, so it was good timing. I am honored that my friend MT decided to join the F3 …
(Written by and humbly posted for Turnbuckle) YHC needed to make up for a bad Q at the Hollow so why not go back and repeat some H.U.M.P.S. It worked the first time so let’s roll it out again. Great work by the men on a very humid and gnat friendly morning. Conditions: 66 and …
We all know what we do has huge #IMPACT on many, not the least of which is our 2.0s. It’s that time again to share with them the F3 gloom. This Summer we’re adding more opportunities for the kids to participate. We’ll also have a Second Saturday. Here’s the schedule and the AOs hosting: Friday, …
11 pax entered the gloom this morning looking for a beatdown. The #mumblechatter was extinguished before it even got started, as YHC dropped the “Slaughter Starter” on the pax. From there, the only sounds heard would be huffing, puffing and grunting. A familiar voice crept into YHC’s head. “You girls sound like you’re crowning”. No worries… …
24 Pax (21 Crypt, 3 Boneyard) arose from the fartsack this morning with the goal of getting better. YHC hoped that sharing the beatdown he received 1 year ago would help them accomplish it. Nikita had the Q for YHC’s first post. 1 year later YHC Q’d and completed the pretty close to same workout without the feeling of …
13 gluttons for punishment showed up at #Jumanji expecting some quality 2ndF mixed in with the usual ramblings of today’s guest Q. As is always the case, there was work done. As requested, YHC mixed in some discussion of the 2ndF, accountability and what makes F3 work. Not expected on the menu was a brief …
9 PAX, including YHC, posted in the SnakePit morning gloom with clear eyes and sound hearts; determined to not let the infamous “Pit” put its fangs into us. YHC, led the PAX though the sux that I personally despise, but completed the Q with brothers appearing appreciative of the circuitous adventure through the “Pit”. (Note …
Weather: 62° The Thang: Stadium: Start at near goal line, 21 Big Boy Sit-ups, run to 50 yard line, 21 Merkins, run to far goal line 21 Big Boy Sit-ups, run up back steps to the mezzanine, 21 Merkins, run up right stair tower, 21 Deep Squats, run down left stair tower to mezzanine, 21 …
12 pax take on various versions of the Reaper Stadium EditionRead More »
F3 Lexington’s BRR team met earlier this week so I guess this thing where we run up a mountain for 208 miles is really happening. Time to run some serious hills to get ready. No better route than MJ’s Hell Hill. Despite the Twitter and email warnings, 12 pax posted anyway. Great seeing some new …
11 Pax weren’t scared to come out and run some hills this morning. YHC has started training for the BRR in September. So, with that being said, a route with hills was selected. By the way, YHC hates running hills so this is truly a CSAUP event for me. The Crusade pax know you can’t …
A balmy 70 degree morning and YHC’s first trip to Shawshank in over a year. Always look forward to seeing the ‘Shank Pax. Especially, when presented with an opportunity to incorporate a Shake Weight in the Q. And, who knew there were all these rules over at the ‘Shank? I appreciate Buzzsaw for pointing out where we are …
How about some shoulder work…..and a Shake Weight appearance all in one Q?Read More »
Climate: 67 degrees, clear and humid 4 PAX stumbled out of the fart-sack into the humid Lexington County morning to enjoy a 2 minute warning themed workout. T-Claps to Alter Boy for coming up with the title for today’s workout. That’s what happens when guys get together on what otherwise would be another meaningless morning for …
Conditions: 67ish Humid “ Got Sand in my Crack” “Notebook take Dunphy back to Shawshank” “Don’t twitter your on the Q, because no one will show.” Disclaimer BOM COP Side Straddle Hops x 20 IC Hill Billy – x 20 IC Through the Tunnel X 20 IC The Windmill X 20 IC Big Pterodactyl X 10 …
***Posted on behalf of Sawdust*** 17 Pax, including 1 FNG, showed up at The Hollow for my 2nd Q in a week. Got my VQ over so this should be a breeze. Right? Conditions: 70 Degrees Clear Skies 83% Humidity BOM The Thang Mosey to Band Field COP SSH x20 IC …
7 pax took the #DRP and posted to Boneyard to see what YHC had in store for his suns out guns out Bill Elliott tank top VQ at Boneyard. Conditions: 69 degrees-perfect The Thang: Disclaimer Prayer Split from Crypt pax—slaughter starter-20 Burpees OYO Lunge about 50 yd from shovel flag to next to last island. COP …
Follow the tacky red Tabata loving Tank Top Q for some Shoulder LoveRead More »
YHC had been thinking about his next Q, and was having a mental block on what to bring to the gloom. When YHC wrote this thing up last night, he underestimated the amount laps the pax could complete. YHC was humbled by the effort the pax put in, and showed YHC that he needs to …
Conditions: 67 and muggy The Thang: 5 pax show they have heart with 45 min of hill repeats. Probably would have been more Pax but we were late getting the word out and most of the Winnsboro boys have yet to Twitter up. The lone FNG Will Black will have to wait to be named …
Do you know someone in the Cayce/West Columbia area that needs F3? If so, or if you have an FNG in another area that you just want to introduce to F3, this coming Saturday is a great opportunity for you to do so! Jumanji is a great AO with a lot to offer. Cayce/West Columbia …
FNG Day at F3-Lexington’s Jumanji this Saturday, May 30 at 0630Read More »
14 MEN w/ 3 FNGs rolled out of the #Fartsack to #getbetter this morning for Winnsboro’s first midweek workout. This was one of the 1st tests of what this newly formed group of F3 MEN was all about and they PASSED with flying colors (unlike the #Sandlot #shovelflag, taking a casualty before the workout even …
(Written by and humbly posted for Knozit – who brought his “A-game” to TP) 14 Pax rose from the Fartsack to take on YHC’s 1st Q at Turning Point. YHC wanted to provide the pax with a tough workout. Great effort by all! Welcome Trey Craft “Filet O’ Fish”! Weather: 70 Degrees under muggy skies. …
5 faithful Pax pounded the pavement of Pond View in another addition of Stridezilla. This episode finds our heroes roaming the dangerous streets of Lexington, birthplace of the evil Lexington Luther, searching for the hills of betterment. Starting out at Stridezilla headquarters the fearless fivesome bolted up Church St. to Roberts st. swinging a right to …