Posts not related to any specific region
YHC took the open slot yesterday. With work being a little hectic recently, taking open slots is about the only way to Q. Hopefully things will circle around to a normal schedule. 1 minute warning, welcome, disclaimer, prayer Mosey towards the left rear corner of the school and warmup with… 10x SSHs IC 10x IWs …
BeechHouse gets a taste of 50-100-150s April 11-2023Read More »
It has been too long since YHC has consistently posted to workouts. He posted Jumanji the Saturday before hoping to wake up those F3 bootcamp muscles and PapaG helped get that going. So, this day we had an FNG (Welcome UHaul!) and his son
Conditions: Darn near perfect for the end of August! Temps in the 60’s and zero humidity. The Pax gathered at the prettiest AO in all of F3 Columbia, F3 Lexington, and F3 Lake Murray regions! Mumble chatter started even before any disclaimers were uttered as Napoleon fired a shot across YHC’s bow stating his disbelief …
YHC is glad to be able to post at Bounty again on a regular basis. This is always a tough workout no matter who is leading it. We had a good group today who put in some work and gained some tough miles. Until next week… Here’s how the workout went: Conditions: Partly cloudy, mid …
YHC is trying to complete 10 Murphs this month and is on #6 today. Why not incorporate it into the WOD? After 100 pull-ups at the Jailbreak shelter and a 3 miler, that was really a 3.25 but a watch malfunction caused Strava not to record it, so it didnt really happen, we got down …
My son’s birthday was yesterday (turned 13) and my wife’s is today (turned 52), making her 4 times older than him. So we celebrated those numbers today at The Hollow. one minute warning, no FNGs, nice weather, disclaimer, prayer YHC had a “happy birthday(s)” card with exercises on the inside. We mosied to a good …
It was a hot one today and the goal was to create a WOD that didn’t involve a ton of running. It being hot was one factor, but I also didn’t want to give Coon Dog any extra miles for he and Duff’s arbitrary mile goal that only they care about. So, bear crawls, lunges, …
YHC is glad to be back out Qing The Bounty. It was March the last time that happened. It’s was a whole lot more uncomfortable, temperature-wise, than it was then, but we still got a least four miles in today. Good to have a few Shawshank regulars, along with Pole Dance and Army Man out …
Weather: 70 Disclaimer Prayer The Thang: Circle up: 9- Merkins IC10- LBAC, F/B, IC13- SSH, IC Mosey to sign: 2 Kraken burpees (3 hand release merkins/ then burpee is one), Mosey toward teacher’s lot/ stop part way- 2 more Kraken burpees, mosey to teacher’s lot. 14- squats, IC40- IW, IC43- LBCs OYO Pax couldn’t figure …
Weather Conditions: 67° Oh what a morning it was at Shawshank as the seemingly cooler temperature helped rustle up a strong showing for StrideLite and Boot Camp with 12 pax in total! YHC arrived earlier than normal to set up prior to SL and was delighted to see the Shortagemobile already there. That was a …
19 pax celebrated 10 years F3TurningPoint with a tag team Q from the former and current AOQs. Here is what went down: Conditions: Clear– 65°, Winds N 2.8 mph, 91% Humidity, felt like 65° Treadmill: Disclaimer / Prayer Mosey to the back planter for a Holding Pattern COP: SSH x 10 (IC?) Plank walk …
Cheers has been a long-time Shanker. He is consistent with his attendance, maximizes his efforts, but leaves a lot to be desired (TWSS) with his humor. All around solid guy and a huge asset to F3 Lexington. He and his M have been a long, tough journey for the past year or so. The end …
Weather was excellent, 60ish and dry. After a couple weeks chasing the Gauntlet followed by a week of travel and other conflicts, this was the first two post week for me at TurningPoint in nearly a month. Tuesday was me and AOQ ET. At 5 am this morning it was ET and I again the …
There are a few infamous songs in the fitness community with repetitive lyrics. Thunderstruck and Roxanne came to mind are absolutely terrible. YHC did a little searching on the internets and found a few more and prescribed some exercises to them. The Sturgill Simpson song doesn’t have a repetitive lyric…I just like and decided to …
Tuesday was a humid day at the Shank (and every other AO in the Midlands). Good golly, was it sticky. SL was no fun but was a necessary task for the day. 5 dudes were fast, YHC was not. Upon completion of said SL, YHC asked the pax if they preferred blocks or not for …
In a couple days I will be 45 so i am just as close to 60 as I am 30. The pax showed some love with the usual mumble chatter and flatulence sounds. I am truly thankful for this group even with all of their gasses. YHC was excited to start the day off with …
Saturday’s ITG are a blast. The Q sheet was open, my sister-in-law was on town, what an opportunity for a morning out with the guys. YHC jumped at the chance to Q and all the pax enjoyed it. Tad humid, perfect day for some block work. Quite a number of these dudes showed up for …
8 Pax posted at Turning Point for some Terrible Block Work. Here is what went down: Conditions: Cloudy – 62°, Winds NW 4.5 mph, 92% Humidity, felt like 63° Disclaimer/Prayer Mozey up the parking lot Row Circle up SSH x 10 IC Mozey down the drive to the south lot LBAC forward x 10 IC …
Three pax showed up for a very full Stride Light, intermingled with some Second F. 5:30 came early with 8 brave soles ready to face the gloom together. Disclaimer was given, opening prayer and let’s get started. Per usual, unnamed pax were more interested in critiquing the spelling and handwriting on the white board, instead …
It was Shawshank’s 10 year anniversary & keeping with the theme in F3 Lexington the last 2 weeks with The Gauntlet, YHC decided that there was no better way to celebrate than with an AMRAP WO. Thanks to Bulldog for the time keeping capabilities and the amazing Def Leppard/Van Halen (Sammy only) playlist. Thank you …
Our bodies caught a little break yesterday when severe weather caused the postponement of our trip to Smokehouse. After the beatdown at FUEL, we got back to more running up and down a hill this AM at F3LexSC’s original specialty workout, The Reaper. Conditions: 70 The Thang: Disclaimer and welcome by Hemingway, explanation & BOM …
Another great day in the region as 51 men posted for Day 8 of The Gauntlet. The workout and devo hit equally hard this AM. Appreciate Bulldog and Shine for delivering. Conditions: 60s The Thang: Disclaimer, BOM The Halfpipe: 4 Cone Relay. P1 runs to far cone and back, P2 takes over. Every 9 minutes, …
The Gauntlet landed at Shawshank’s Slammer this AM. The calling card or #crowdpleaser for Slammer is bear crawling the bridge that seems to lengthen with each lap. 13 pax remain for the honor of Gauntlet 2024 perfect attendance. Conditions: 66 degrees The Thang: Welcome and Disclaimer by Hemingway, explanation and BOM by Shades The Slammer …
Week 2 of The Gauntlet kicked off this AM at The Viper. If you like stairs, you’ll love this one. The Viper boasts 4 sets of stairs leading down to the WKHS track. It’s a non-stop run up and down the steps with some exercises thrown in. The Beep Test at the beginning is always …
Week 1 of The Gauntlet concluded this AM at Cromp. It’s been a grind but that’s the point. PUSH THE ROCK! Cromp is a combo of Stomp (run group at RBHS – at least it once was), and Crypt (bootcamp at RBHS). Do some exercises and run a loop until time runs out. Always a …
Ahoy, F3Nation Pax of The Midlands! Prepare to set sail on a legendary journey as we celebrate the monumental 10th anniversary of F3 Anchor! 🚣♂️⚓️ **Date:** May 15, 2024 **Time:** 5:15 AM **Location:** F3 Anchor: Irmo Side of the Lake Murray Dam **Description:** Anchors aweigh as we embark on a memorable morning commemorating …
** PREBLAST: F3 Anchor’s 10th Anniversary Celebration: Let’s Make Waves!**Read More »
When Hemingway and YHC were putting together the Gauntlet schedule, we both independently had CAT5 on the list even though it went away years back when CAT moved to Lakeside Middle and became Junction. We both felt it was one of the better AMRAPs in our region. The original CAT5 has blockwork but, since those …
Gilbert America flexed its muscle this AM as 32 men posted for Day 4 of The Gauntlet. A few of us started a high intensity workout on Thursday’s at Tomahawk a few months back. Not that other bootcamps aren’t high intensity but 150 burpees and running up and down Goat Hill before, during, and after …
Our rock pushing continued on Tuesday as our original AMRAP, Kamikaze, hosted day 2 of The Gauntlet. Good to see fresh faces join us as 3 more AOs decided to send a representative. So far, 21 pax have posted both days. Appreciate Quisenberry and the men of Turning Point for the hospitality. Conditions: 60s The …
It has been said recently that The Bounty is one of the better workouts in all of F3 Lexington so, when it came time make the schedule for The Gauntlet, putting it on the schedule was a no-brainer. We appreciate Hoist for leading the workout and certainly appreciate the 30 pax that are now eligible …
Under a full, bright moon, and to the soundtrack of the shuffled Gilbert Baseball playlist, 15 men rose early to get introduced to Monica. The Nantan validated at least one music choice so that felt good. Spackle was there and that felt even better. Enjoyed it men, USC you soon. Conditions: mid 40s The Thang: …
Oh, the tales of the gloom. Some completely fabricated, others only half true. Another great morning in the gloom in Gilbert America! Conditions: 62 degrees The Thang: Disclaimer, BOM Warm up mosey around the parking lot Hero WOD – Canine Rex 7 rounds for time 500m run Squats x 14 Walking lunges x 14 (each …
We played holes 1-8 at The Hollow on Tuesday. UL picked up where we left off, playing holes 9-12. While we didn’t finish Amen Corner, hard work was done. Tclaps to the guys running V2V tomorrow that still showed up this AM. Conditions: 55 degrees, breezy The Thang: Disclaimer, BOM Mosey to amphitheater for COP …
Hello Friends…it’s Masters week so we must do a Masters-themed workout, right?! With the Masters theme song, Tom Petty, and Samantha Fox as our soundtrack, we simulated as many holes of Augusta National as we could in 45 minutes. We made to hole 8. So many shanks, 3-putts, and chili dips but it was fun …
YHC didn’t have a great plan for today’s Q, which is shocking, until Stride lite, but remembered this one from last year and recycled it. The 4 corners workout is always a crowd pleaser and everyone truly enjoyed it today. There were no complaints and everyone smiled the entire time. Ok, so maybe it’s a …
Nice dry spring Tuesday morning at Turning Point. Myself, LizardMan & Canseco all roll into the AO at 4:59 and find GlowWorm standing alone in the parking lot. I’m convinced had we been 70 seconds later he would have started the workout on his own. Cars were parked, disclaimer given, prayer said and the group …
Got home late last night from a double header at Strom Thurmond HS and thought about making a call to the bullpen. The accountability this group provides overtook the call of the ‘sack. We put in some work and had some laughs. Didn’t wake up this morning thinking that we’d be discussing the movie Boomerang …
The goals were 10 reps of 400m fast and 4 miles . We achieved those goals. Well done, Men. Conditions: 53 degrees The Thang: Disclaimer, BOM Warm up 800m, 30 sec stretch OYO 400m fast, 100m recovery mosey x 10 Recovery lap+ COT & BOM Devo: “He who has God and everything else has no …
Monica made an appearance at UL this AM. Good mix of proper form core, leg, and upper body exercises with some running. Appreciate the parking lot coffeteria from AB. Conditions: mid 50s The Thang: Disclaimer, BOM Mosey around parking lot to get blood flowing COP SSH x 10 IC Hillbillies x 10 IC IW x …
Conditions: upper 40’s The Thang: Disclaimer, BOM Warm up mosey over to the weight room for a brutal Hero Workout-“Forrest” U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter …
CONDITIONS Mid-40’s and cloudy….same as several of the PAX who posted today, including YHC. An unusually large crowd gathered as YHC pulled in just in the nick of time to unload his effects and shout out a 1 minute warning. YHC was happy to see some guests from Strut – Enos and Socrates and Depot’s …
YHC had a great block workout in place. It was epic. Everything was planned and ready to roll. Until it wasn’t. The county took our blocks, again, so we need a better hiding place, again. Modifications had to be made on the fly, but we burned some calories and had a good time. Here’s how …
Ten years ago last weekend, F3 Columbia gave it away to our Lexington community and we are forever grateful. Six months after that, we became part of the new F3 Lake Murray region. Three months after that on December 19, 2014, F3 Lexington became a region. What a ride it has been. So, today, we …
Found Fat Amy searching for WODs on the internets and decided HIThursday was the right place to introduce her. Decided to throw in some Goat Hill Miles to please the crowd (and fill time). Burpee count was pretty high (80) so YHC apologized on behalf of Amy to known burpee-hater Peachy. As always, enjoyed it, …
Great workout today with a lot of Shawshank men posting for some speed work. It was good to have Slum Lord and Blue Bloods there too. They did some marathon and what looked to be Ultra training. This was 4 miles of change in speed training that sucked quite a bit. Everyone put in …
Hoodie and sweats weather. Disclaimer and prayer then moseyed to the tops of the parking deck for a warmup. SSH, TTT, HB, OHC 15 ic. Mosyed to the Icehouse for exercises up and down the steps. Up: mercan, squat, bbsu, 5 ea on each step to top, plank for six. Down: single leg squat, 1 …
Cool morning, hoodie and sweats weather. Thunderstorm the evening before had the grass areas a little damp. 5 am disclaimer delivered and prayer said. Pax then moseyed to the teachers lot for warmup. Warmup: ssh, raise the roof jack, attack jack (thanks to RockDrop for the new exercise),ttt, wm, mtn climber each 10 ic. Wrapped …
Last weekend was an incredible weekend for D2D runners. Shawshank showed up in force and set the roads on fire. Shout out to Paper Jam and Juice for putting on a great event. Nice Job! 3 Pax this morning had not had enough running so they enjoyed a little Full Stride Light. Last night, YHC …
Shoutout to F3 Harrisburg for this WOD. This was originally posted by them during COVID lockdown when we were doing virtual workouts. YHC has been hanging onto this one and decided to bring it out, inserting Tysons instead of the prescribed Merkins. Always a great time with the Thursday Tomahawk crew. Conditions: mid 40s The …
It’s been a while since YHC Q’d at Bounty, so it was good to be out there today with Duff and Hoist. With Dam to Dam on the horizon this weekend, we took it a little easy and saved our legs, and ourselves from injury. Good work, men, looking forward to next time. Here’s …
Eight years ago today, I went to the gym in the afternoon because I had missed that morning’s workout. Probably had something to do with our 6mo old keeping us up the night before, but who knows. My friend happened to be there too and we talked for a little while. Later on, he sent …
We made Jam work out this AM. He’s going to be sore tomorrow. Appreciate y’all allowing YHC to lead F3LexSC’s most accomplished run group this AM. Always a good time. Corporate gives you high marks. Conditions: 39 degrees The Thang: Disclaimer, BOM Mosey around PHMS, found the wind, retreated back to main parking lot COP …
The Pax had a crowd for a pond view loop Stride Lite adventure. Once they returned, late mind you, then we were ready to get started with a fun morning of developing betterment. The amount of gaseous discharge that was released during the workout was troubling. So much at the Q was starting to become …
YHC celebrated an early birthday with 9 of his closest buddies today. We had 6 for Stride Lite who were getting in some training for D2D. We are blessed to be able to do what we do at F3 a few times a week. Stay grateful for those many blessings. Here’s how it went today: …
Yeah, it was cold but we managed to run 4+ miles fast. Got better through this workout YHC found on the internet. Conditions: 25 degrees The Thang: Disclaimer, BOM Warm-up mile 6-5-4-3-2 600m fast, recovery 100m 500m fast, recovery 100m 400m fast, recovery 100m 300m fast, recovery 100m 200m fast, recovery 100m x 2 COT …
7 men showed up for each other in 25 degree weather for another edition of #HIThursday in Gilbert America. The workout consisted of heavy block work with some Goat Hill runs. Appreciate these men for showing up for some hard work. Conditions: 25 degrees The Thang: Disclaimer, BOM Warm-up mosey around parking lot to get …
Conditions: 39° a bit breezy but not bad. Thang: Out and back to Golden Hills 4-5 miles depending on what variation was done and the mood of your fruity phone… 8 pax arrived to stomp the pavement in Lexington. No castles were visited.. although Socrates wished he visited Scotland (his name is McClellan and has …
YHC was sitting on the couch last night, enjoying the gunfight in Open Range. Great scene, 2 dudes fighting for what they believe in, taking revenge for a couple of friends, and winning the girl at the end. Kind of like my life story but that is a story for another day. Towards the end …
Conditions cold crisp 40 degrees Disclaimer 1 FNG COT Runners go with Emmy for 3.50 mile tour of Whiteknoll. The crowd was small and our leader was full of energy. Bunny kept the pace and the conversation interesting. Fitness was experienced and fellowship was strong UF Hoboken Warm up with a variety of standard …
10 years ago today, YHC and soon-to-be-named Good Hands trekked across the dam for our #FirstBell at Depot. It was 28 degrees and we were ill-prepared for the weather and the beatdown. Ten years later, he were are, much better physically, mentally, and spiritually. If you commit to it, this F3 thing really works. YHC …
YHC has to pinch hit today because Argyle has the crud and well, someone had to lead. Last night was busy so BC had to be thought up on the fly. It was close to perfect, except someone forgot to send the memo out that the playground behind the police station was under construction, so …
Running through construction sites at Urban LegendRead More »
THE PAX: Tinkle, Hemmingway, Hops, Grout, Ken Doll, Brick. One Minute Warning: Disclaimer: Prayer: The weather: a crisp 30 degrees 6 pax bring great effort and knock out another HITThursday at Tomahawk. Enjoyed it today, Men! Great to be back out there with you all. Thanks to KD for bringing the Country Music playlist today …
Here is the story of how YHC came to be a kool-aid drinking Shanker. My neighbor, Doc Lovin’, saw me in my driveway on a Monday night and asked what I was doing on Tuesday morning. YHC said nothing and said be outside at 5:15 and a cup of coffee will be waiting. That’s my …
The last time YHC Q’d there was a lot of goofing off and little effort put into BC. Today was much improved and YHC was glad to see the PAX giving what they had on a chilly and windy gloom. Now, the goal for YHC is to do the perfect workout and make my “dad” …
It was a brisk morning at smokehouse and QIC had arrived a little early even after having to scrap the windshield. The men slowly trickled in and at 5AM QIC called time and issued the normal warnings about his amaeture status and informing the men they they should not over exert themselves. A few words …
It was cold and breezy but we got a little faster this AM. Welcome to The Bounty, Duff. Conditions: 39 degrees, breezy The Thang: Disclaimer, BOM Warm up mile Speedwork 400m fast, 100m recovery mosey 800m fast, 200m recovery mosey x 4 Cool down 800m COT & BOM Devo: 1 Corinthians 16:13-14 Prayer Requests: Nettie …
5 Pax for a full Stride Light. We picked 3 different routes to get home giving everyone somehwere between 3.3 and 3.5 miles. THE WEATHER: Cold THE THANG: Mosey to the picnic tables. Circle Up: Thru the tunnel x10 Michael Phelps x10 Ladder Workout where first exercise is performed, and jog to the end of …
It was an honor to lead this morning. It was very cold and the tennis courts did keep us moving. I must confess that I have taken 2 showers this morning with hopes of getting warm. Here is a brief back blast of the workout. Press w Block X12Elf on the Shelf X12Arm Curls X …
To the soundtrack of 80s Hair Bands, the Surge pax met Monica this AM. They also met renowned 80s hair glam rocker Lita Ford, too. Conditions: 42 degrees The Thang: Warm up mosey, grab blocks for later COP SSH x 10 IC Hillbillies x 10 IC IW x 10 IC Michael Phelps x 10 IC …
After Tomahawk’s inaugural HIThursday of the the Bert and the subsequent Goat Hill Gauntlet, YHC had to dial up a good’n. We bought in with 50 burpees up and down Goat Hill and cashed out with the same. The middle consisted of some other fun stuff that shot to thrill. The crowd seemed pleased. Certified …
Crypt pax met Monica this AM. The pax requested 80s music which was all good until an unfortunate Rickroll occurred. We peaked at Danger Zone. The rest was mid to suss Conditions: 36 degrees The Thang: Warm up mosey and circle back to pick up stragglers COP SSH x 10 IC Hillbillies x 10 IC …
Wednesday evening started out like any other…dinner for two at home, little relaxation, out the door for small group, home around 9:15, big glass of milk, 8 oreos, 1 banana, and a bunch of pistachios as I sat down to watch an old episode of The Rockford Files. Awesome show, awesome snack, awesome night. Normally, …
Full body workout this AM was enjoyed by all this AM. Plenty of merkins, bear crawls, and walking lunges on 1/2 of the Slammer course. The pax were oddly compliant with minimal complaining. It was kind of weird. Must’ve been because it was a no-burpee workout. Appreciate all the hard work. Great seeing Muggy back …
Low 50s, cloudy, still dry for 4 Pax that chose the harder thing this morning. 5 am disclaimer and prayer followed by most to the back lot for warm up. Warm ups included 15 reps today of ssh, ttt, ohc, slo mo squat, mercan, Michael Phelps. Wrapped up with some world’s greatest stretch. Moseyed to …
YHC brought the “beers on the wall” and “10 rounds of mary” routines to The Hollow. And, since it was Halloween, relabeled them as our two houses to trick-or-treat at. Beautiful morning. 10 total PAX. Work was done. 1 minute warning, disclaimer, no FNGs, prayer Slaughter Starter Frankenstein walk towards the breezeway (aka, Elm Street). …
An anti runner friendly workout was promised along with the opportunity to request playlist additions. 3 Pax joined me at 5 am to see what it was all about. Weather was great, shorts, long sleeves and a light gator over the ears. Started with disclaimer prayer and moseyed to the teachers lot for some warmup. …
Introduced the BH guys to Monica this AM. She’s a beaut. Thanks for having me. Enjoyed it. Playlist was Hair Bands until the speaker died. Conditions: 55 degrees Disclaimer, BOM Mosey to COP SSH x 10 IC IW x 10 IC Hillbillies x 10 IC TTT x 10 IC Merkins x 10 IC World’s Greatest …
10/19/05 was a special day in YHC’s life as my 1st son was born. He turns 18 today so YHC decided to theme a workout around him. Playlist was songs from 2005. Soaker nailed the secret theme after 18 IC reps during COP. Coon Dog not so much. Great having the Coker family out. We …
YHC’s M had her first of three surgeries for a double mastectomy in late September. She was not able to drive or do much for herself for about 3 weeks, so YHC was MIA during that time. You never realize what you take for granted once it’s gone. My wife’s freedom to move around and …
CONDITIONS Temps in the lower 60’s, with clear skies and a half-moon illuminating the newly paved asphalt at the bottom of the drive where many a pothole used to be. New friends and old gathered in the #gloom to celebrate another trip around the sun for YHC. In other words…. WARM UP Quick disclaimer and …
The morning started out great as YHC parked in Mercy’s coveted spot. Then, Monica was introduced to the men of The Junction. The morning got even better. With permission, we did run a little bit but not too much. Appreciate these guys for putting in some work. Soundtrack of the morning was Southern Rock. Conditions: …
Great to be back at Urban Legend. So many useful pain stations to please the crowd. Butler is YHC #1 choice so that’s where we went. The quest for the perfect Q continues as YHC performed the wrong exercise at one point. Appreciate the accountability, fellas. Glad to see some old friends like Pick Axe, …
YC tried to keep the PAX inline today, but that was not the case from the get go. Trivia was tough for most, especially CD who kept complaining about timeframe, even though he was already born and in school when these movies came out. Think he is still sour from the big veto in our …
The goal today was to keep the pax moving, limit the standing around, and focus on form through low rep counts. Monica is the perfect workout to accomplish these goals. Soundtrack this AM was Classic Rock. Garth approved. Tclaps to Lego for showing up with a bum knee and modifying. Just do something! Well …
It has been almost a year since YHC has been able to Post on a consistent basis. For the past year work has interfered. YHC was lucky to post 2x a month over the Summer. Well things have changed a bit and now I’m able to post on the more consistent basis. PETA has been …
Six PAX celebrated the first Saturday of September, and first real football Saturday of 2023, with YHC at Shawshank. We had a lot of fun and a few of us put in some work, while others did some half squats, quarter merkins, and talked the whole time. This annoyed YHC significantly, so some extra credit …
One Minute Warning: Disclaimer: Prayer: The weather: 70 and a little less humid 8 pax bring great effort today and 1 (coon dog) for SL. The numbers for my team relay plan weren’t multiples of 3 like i expected, but we didn’t let a little math stop us (for long) and major work was done. …
14 Pax Post to F3 Arena for a typical block day and a mini Q-School for refresher on standards and why we do the thing we do. The Thang: Payer and Pledge Warm up lap Circle Up: SSH x 20 IC Imperial Walker x 20 IC TTT x 20 IC (stretch) Merkins x 20 IC …
15 Pax for a muggy, pigskin preseason agility and conditioning beatdown led by YHC Conditions: 80* (82% humidity) muggy Time, Disclaimer, Prayer, Pledge of Allegiance The Thang Mosey to down to field at end zone One lap and return COT SSH Squats Windmills Imperial Walkers LBACs (f/r) OH Clap One lap Mosey to …
Wow, was today hot and humid. Lot of moisture at Shawshank today. YHC broke out into a sweat when the front door opened this morning. Now that I have crested 50, I know why my dad likes the sauna so much. A good sweat cleans out the pores, boy…he always says. Kind of a dork, …
15 Pax converged on Books a Million to help YHC celebrate 10 years of #F3_Yellowcake. That included four Pax from Stride and 1 pax from F3LM! Thanks so much for all those who came to celebrate… and run. Conditions Meh… it was your typical August summer morning in the Midlands of South Carolina. It wasn’t …
YHC led a fun filled Q today, complete with bear crawls, merkins, squats, and some LBCs to keep our dad bods in late season form. Everyone there also did SL, with the exception of our fearless leader who does his running with his men at the National Guard. Who can blame him for that? We …
The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance The workout went something like this: Warmup lap around the parking lot, running a figure 8 pattern and stopping in the middle of the 8 for warmup exercises. SSH X 8 IC Merkins X 8 IC LBAC – 8 FWD & 8 …
Weather: 73 degrees and HUMID The mumble chatter was high, (mostly to the common denominators, Cheers and Coon Dog with the help of Duff). Greatness was had and betterment was accomplished during this full body workout. I am super blessed to have this group of men to count on day in and day out. The …
The morning began like any other in the Midlands…alarm, bathroom, get dressed, start sweating as soon as you open the front door. Wow, was it ever humid this morning. Thank goodness we had an easy route during SL. 3 pax showed up for a light jog this morning, only to be hoodwinked by some nasty …
YHC is trying to get 10 Murphs and 100 run miles in this month, so we didn’t do any bear crawls, much to the dismay of the PAX. Bear crawls were on the menu though, we just didn’t have time. Several PAX are out of town or traveling to other AO’s, some are still injured, …
YHC took the Q today since no one was listed on the Q sheet. We had a convergence of Shawshank men and a Turning Point HIM that YHC hasn’t seen in a while. Fun fact about Pickaxe, he’s from the same neck of the woods as YHC. Love Shack was asked about his favorite movie …
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …