Midlands

Posts not related to any specific region

Pair of Pax

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 …

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Worst Playlist Ever

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 …

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** PREBLAST: F3 Anchor’s 10th Anniversary Celebration: Let’s Make Waves!**

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 …

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Monica

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: …

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Grundo

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 …

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3/19/24

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 …

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400m Repeats

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 …

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Monica

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 …

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Hero WOD-“Forrest” @HIThursday.

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 …

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Fat Amy

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, …

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Early Morning BP

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 …

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The Longest Mile

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 …

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Ambush meets Monica

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 …

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6-5-4-3-2

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 …

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HIThursday

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 …

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10 Years

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 …

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400s and 800s

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 …

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Monica

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 …

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HIThursday

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 …

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Burpees Galore

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, …

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1974

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 …

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Monica

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 …

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Monica

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: …

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Butler

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, …

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Monica

  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 …

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Speed Pyramid

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 …

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