Posts not related to any specific region
8 Pax showed up to help YHC celebrate 6 years of doing this craziness. I can say a lot of things about the last 6 years, but it’s definitely the meaningful relationships and opportunities to serve each other (and our community) that keeps me coming back. I greatly appreciate all the pax who have challenged …
YHC is still dealing with a back injury, so our workout this morning was low impact and repetitive, with a bear crawl thrown in to keep us honest. During the course of our workout, it was made clear to YHC that the Shawshank men are not in tune with classic cinema, with the exception of …
Weather: 65 degrees, Beautiful sunrise at the end It’s been about 6 months since YHC’s last boot camp Q, so today we had to knock the rust off and get moving. YHC’s college roommate and good friend Jay is in Houston for two months undergoing immunotherapy treatment for cancer. YHC has committed to running 3 …
Weather: 62° I willingly admit that I was loosely tracking that Shawshank had the lead today for the rotational convergence but I lost track of dates and times and scrambled a preblast after being prompted by KD at around 930 PM last night. I also have to admit that when I showed up this morning …
6 pax woke up and were present for my birthday Q!! Mumble chatter was present but low, by Shawshank standards. I surprised the pax with a birthday present of 20 brand new, F3 stamped blocks. Hopefully these will not get taken. After determining where to stage said blocks the pax and I got to work…. …
Conditions 61F No FNGs Disclaimer COT/PRAYER 4 for SL ,good to see Pups- been awhile. Warm up Mosey a bit to blocks LBAC ,oh claps, Michael Phelps, Windmills, TTT Tinkle style fully erect, Imp walkers, slow mo squats. The Snakepit pax were in for a surprise helping of Murder bunnies, bear crawls, …
Weather-Perfect! One minute warning Disclaimer Prayer. 44 was the theme for our rep count today, and, while not nearly as many as Soaker’s special day might require, that’s a lot of years when done as burpees. Thanks to the 11 Pax who help YHC celebrate each one of them. Strong work today men. Thanks for …
For reasons known only to the incomparable Duff, Steven Segal was a big topic of conversation this AM. YHC felt Under Siege with all of the Segal talk. Doo Dah, as many of you know, is obsessed with John Wick. His 2nd favorite obsession beyond this one: Alas, Doo Dah wasn’t present so John Thick …
Conditions 64F No FNGs Disclaimer COT/PRAYER Warm up Mosey a bit LBAC ,oh claps, seal claps Michael Phelps, Windmills, TTT Tinkle style fully erect, Imp walkers, mosey to blocks The Beechhouse crew is running low on blocks. Yhc served up a heaping helping of blocks to the pax and rugmaster and myself were left …
11 pax posted for BC and 6 hit the streets early for SL. A new course record for the Pickler was set, sweat marks were earned, and life was good. YHC spent some time planning the perfect Q. It was going to be great, it was going to be amazing. Pax would speak of it …
We learned 2 things during our warm-up mile mosey: 1) It’s Dominion’s 5-Year Annie, 2) the stadium gate was open. Naturally, we took advantage of both by celebrating both occasions. Great time as always with men of The Bounty. No Hoist Bucks awarded this AM for some reason. Conditions: 70 degrees, humid, light mist The …
Nine years ago today, F3 Lexington (then still F3 Columbia) made it’s westward move to Gibson Road Soccer Complex, now known as Shawshank (due to proximity of the jail). At that time, our only bootcamps were at River Bluff High School with Graveyard and Crypt. Those workouts were #problematic, as 50+ pax would show up …
The men of @F3Stampede #theherd are inviting all pax to the inaugural Police Officers Memorial Day run/walk/ruck on 05/15/2023. This event is to pay tribute and honor to those officers who made the ultimate sacrifice in their quest to serve and protect the communities they served. President John F. Kennedy signed a bill into law …
#theherd Inaugural National Police Officers Memorial Day Run/Walk/ RuckRead More »
YHC had to switch with Lego today as he will be DR next week. My M will be starting chemo next week as well, so the stress of that is a major weight with my absence. Still, these men are providing a meal train for my family and to say it gives me chills is …
YHC has celebrated 50 laps around the sun. The last lap, to date, has been the greatest by far. This is partially due to the men of Shawshank and F3 Lexington. It is a blessing to be a small part of this brotherhood and community as a whole. The actual bday was on Saturday and …
Great morning at Shawshank. The mumble chatter started strong and then was sucked up by breathing and counting. Some solid Armericans showed and betterment was accomplished. Thanks to Kenwood for inspiring this awesome beatdown. Weather: 52 degrees and clear No 1 min warning was given Disclaimer Prayer Mosey around the parking lot for a warm-up …
It’s been a trying week for YHC’s family as my M found out that she has breast cancer on Friday, 3/31. Through all the emotions of fear, worry, anger, and the rest, we have had tremendous support from our family, friends, and F3 brothers. My wife never really understood the bond of F3. She knew …
Weather was perfect! One minute warning Disclaimer Prayer. Fun times were had today, despite missing a few regulars. There were 5 for SL and everyone got after it during bootcamp. Also, great to finally have Revere for a BC! The Thang: Mosey to field and circle up: SSH X10IC, Merkins X10IC, Air Squats X15IC, Burpee …
Good to see the lil’ Pax getting out and getting after it at @F3Jumanji this morning . Hope to see more 2.0’s as we get closer to great weather and summer time freedom, #aye. They were energized and jumped in leading the workout. Special thanks to Satch and Blue for hangin in there with a …
Today marks the 20th Anniversary to Master Sgt. Michael Maltz death during Operation Enduring Freedom. Over the years since his untimely death, a workout has been named in his honor and takes place across the globe by numerous law enforcement and military agencies. Today the PAX of Surge once again took part in the challenge, …
Sweet Sixteen themed workout this AM at Shawshank with a little trivia throw in. The pax have Brick to thank for answering several questions correctly and saving them from about 20 penalty burpees. We made it through 3 of the 4 regions. You can do the West Region OYO. Conditions: High 50s The Thang: Disclaimer, …
Conditions: 34 degrees The Thang: Disclaimer, BOM, Lord’s Prayer, Pledge of Allegiance Warm up mosey around parking lot then grab a block COP SSH x 15 IC TTT x 10 IC Michael Phelps x 15 IC Stationary 11s: Squat Jumps and Burpees 8 Minutes of 8s (AMRAP: all reps of 8 for 8 minutes) Merkins, …
Appreciate GlowWorm asking YHC to lead the men of Crusade. Daylight Savings got him but he did post in enough time to plant the flag and drink coffee during COT. Conditions: 43 degrees The Thang: Disclaimer, Count off, Prayer The Route: Leave BAM parking lot behind Food Lion Run Home Depot parking through Wal-Mart Cross …
Today was a little odd for YHC as he had to create his own mummblechatter. Hash, Duff, and Lego all made this pretty easy. Hash’s murder bunny form was so bad that YHC thought Hash was making a joke out of it at first. His form looked like a dying praying-mantis or a flying squirrel …
Murder Bunnies and Bear Crawls Under a Full Moon at ShawshankRead More »
YHC enjoyed being back in the gloom after being away for a few weeks. The mumble chatter never disappoints!! I got constantly ridiculed for reaching back to 2016 for a classic Q with fundamental exercises. Ken Doll expected more, new, wizbang exercises and got classic, proven methods instead. Coon dog and Cheers constantly trading quality …
2/28/2000 was a spectacular day in the Soaker household. That’s the day our youngest 2.0 poked his head out of the birth canal and made a grand entrance into the world. Reese, aka Enlisted for those who know him, is a unique little fella. Good humor, good laugh, good heart, and heavy foot. He is …
YHC was very lonely today, even though 7 PAX showed up for the workout this morning at Bounty. Five PAX wanted extra miles off campus and one PAX was OYO, while YHC had the Q on the track. Somehow more distance was done on the track with YHC’s workout than the off campus runners recorded, …
YHC hasn’t Q’d or even posted at Beech House in a while, so it was good to be here today. I wanted to see some regulars, but Hollow, Arena, Shawshank, Urban Legend, and Jailbreak, were all represented along with Beech House. Good work today, men! Here’s how it went: Conditions: Low 50’s, on and off …
Dam to Dam Eve Eve calls for a heavy upper body and core day. We saved legs for Saturday and math for the experts. Math is hard. Conditions: 47 degrees, gloomy The Thang: Disclaimer, BOM Warm up mosey toward back field near the blocks COP TTT x 10 IC IW x 15 IC Michael Phelps …
11 Pax made the hard choice and gathered in the gloom to enjoy the humidity and an adaptation of the “Roman Legionnaires Workout”. The Thang: Warmup – 20 side straddle hops, 20 imperial walkers, 40 arm circles (forward, backward, overhead clap and press), and 20 Windmills, all in cadence; 20 squats OYO. Mosey to the …
After a late Q cancellation, 5 PAX chose to do the hard thing and left their fate up to the cards (s/o F3 Workout Deck) on a relatively warm January morning.
YHC officially kicked off his reign as the new Woodshed AOQ by delivering a beatdown to 6 PAX (including himself) all around Woodland Park with a heavy dose of upper-body exercises to save legs for TomTom Foolery this Saturday.
YHC was an emergency fill-in for two sick Pax (Pondo was scraping the bottom of the barrel). Anyway, 7 Pax braved the rain to post at the very last, year-end Woodshed block fest. A good time was had by all. Quickly, while we had a break in the rain, run to the brick cage …
8 pax fought off the fart sack for some kettlebells and dam rucking Weather: 70’s and balmy (Standard issue this time of year) Disclaimer | Opening Prayer Warm-Up:Overhead arm claps 10 ICWindmills 10 ICLittle BACs 20 IC (10 forward/10 reverse)TTT 10 ICKettlebell stretch 10 ICCuban press 10 OYO The Thang:Whenever YHC Q’s at Anchor he …
Weather: Humid as all get out 8 PAX showed up to get better this morning. Disclaimer. Warmup: Indian Run to far end of soccer field (following x10 IC) SSH Imperial Walker Little Arm Circles (F/B) Overhead Arm Claps ‘Merkins Indian Run back to parking lot TTT x10 IC Windmills x10 IC Lunges x10 OYO Squats …
Thursday 7-15-2021 05:30 Start – 06:15 Finish Weather Report J – July workouts suckU – Unending sweatM – Men getting betterA – Always a good timeN – Never closedJ – July workouts suck I – Ice cream Warmup: 15x (I/C) Side straddle hop 15x (I/C) Windmill 10x (I/C) LBAC Forward 10x (I/C) Chinook 10x (I/C) LBAC …
The Basics – Pushups, Situps, Squats, Burpees, RunningRead More »
Woodshed 5/27/2021 Contrary to Teddy’s prediction, I decided to stay close to home today, and I pulled a couple of good workouts from the F3 Nation Exicon. It was great: Warm-A-Rama Jog around the circus 20 SSHs IC 20 IW IC 20 Squats IC 10 Merkins OYO 20 Grass Pickers IC 21s – (SSH …
Square Diamonds and 21 Thunders — Woodshed 5.27.21Read More »
Thursday 4-15-2021 – TAX DAY Today’s weather report Today was supposed to be tax day, but the IRS has delayed the filing date. No worries – we’ll still get our work done on time.
YHC stepped up and led Warm-arama. Easiest part. Warm-arama: 12 ea. in Cadence- SSH, IW’s, Little Baby Arm Circles, Squats, Merkins (Copperhead Style), LBC’s, Flutters, HillBilly’s, Finkle Swings. The Thang: TB stepped up to lead first 10min beatdown. Moseyed to school car-rider pickup loop. A given Exercise to street sign (100 feet) then finish loop …
Tuesday 3-9-2021 Weather Report After this workout on the DM thread, Alter Boy said the only thing that got him up was his ‘HC’ the night before. This has certainly got me to many workouts in the past that I would have otherwise slept through. Make up your mind that you’re going to do something, …
Thursday 2-18-2021 0530 start 0615 finish Weather report Let’s be honest – it’s hard to get up early…in the dark…in the cold…in the rain. But 5 pax made a decision to do just that, and I hope they were made better by it – I know I was. Christendom lost a legend this week – …
Thursday 12-24-2020 0630 Start 0715 Finish Weather Christmas Eve and the pax were not snuggled in their beds – they were ready for a themed workout beatdown. Let the fun begin! Warmup:Warmup lap including:High kneesButt kickersRight & left basketball shuffle12x TTT (I/C)12x SSH (I/C)12x Squat (I/C)12x LBAC Forward (I/C)12x OH Clap (I/C)12x LBAC Reverse (I/C)12x …
“The Thang”: A major win was achieved by 11 PAX (a few good men) to combat the laziness that silently invades the hearts of men every winter (temp around 30). Darla led the PAX to victory against this foe with a steady progression of getting the men warmed up, a routine workout, 6 MoM, and …
Saturday 11-7-2020 06:30 start 07:30 finish Weather Another beautiful day at Jumanji – what else can be said? The last time Tardy Q’d at Jumanji, it turned into a dealer’s choice fun-fest. In honor of that, YHC asked Tardy to call the first warmup exercise – he called side straddle hop. Two or three into …
Thursday 10-22-2020 0530 Start – 0615 Finish Workout’s Weather It’s the time of year when you’re unsure of what the temperature will do from day to day. Will it be in the mid-60’s and nice, or low-40’s and frigid. Today was beautiful. We had a few join Jumanji this morning that haven’t been regulars or …
Disclaimer: There were no saddles utilized during this workout, and therefore no chance of obtaining saddle sores. However, YHC has learned that a certain PAX has obtained a Peloton and that folks is just funny to me. Conditions: 67 degrees and as dry as 98% humidity can be. Warmup: Usual mix of warmup exercises The …
17 Pax and one runner showed up to celebrate GOAT turning 5 and YHC on his 42nd birthday eve. Weather was almost 10 degrees warmer that we thought and hoped for, but it was better than 75 and 99% like we’ve been used to. Warmed up: 42 SSH’s IC(the bright ones figured it out quicker …
Thursday 9-17-2020 Weather for the workout – let’s just say it was wet. Biggie and YHC arrived at 0510 and did some light warmup and stretching. We started at approximately 0515 with this: IronPax Week 3 – Keep it Simple Stupid There was lots or running – 4,800meters or 3miles to be exact. Those first …
14 Pax lined up on a beautiful morning @F3Woodshed and celebrated the return of football by #getting better. The Thang: Warmup – 20 Sidestraddle Hops (in cadence), 20 Imperial Walkers (in cadence), Little Baby Arm Circles (12 forward, 12 back, 12 overhead claps, and 12 raise the roofs, all in cadence), 20 Windmills in cadence, …
Tuesday 9-15-2020 https://www.wunderground.com/history/daily/us/sc/west-columbia/KCAE/date/2020-9-15 0530 Start 0615 Finish The temps are starting to get a little lower, the humidity is not 99%, it’s dark for the whole workout again, a slight breeze was noticed – you can almost smell the pumpkin spice. YHC needs the time change to get here soon for that extra hour of …
Thursday 9-10-2020 Location: 34°00’16.9″N 81°05’59.2″W https://www.wunderground.com/history/daily/us/sc/west-columbia/KCAE/date/2020-9-10 Start 0530 – End 0615 Several PAX arrived early for a sorry excuse for a warm-up. YHC was setting up cones and stations at 0515 and the warmup didn’t start until ~0525ish: 10x TTT (I/C) 10x SSH (I/C) 10x Seal Claps (I/C) 10x Michael Phelps OYO Leg stretching – …
Tuesday 8-25-2020 Location: 34°00’18.2″N 81°05’58.8″W Start: 05:30 Finish: 06:15 https://www.wunderground.com/history/daily/us/sc/west-columbia/KCAE/date/2020-8-25 YHC forgot his watch so Papa-G was kind enough to be the official time keeper. Before the start we heard some commotion on the far side of the parking lot – a screech…a squeal…silence. When we looked over we saw an owl flying away – …
Start: 05:30 Finish: 06:15 Weather: 75 degrees, 90% humidity, winds out of the South at 5mph, cloudy. Location: 34°00’18.2″N 81°05’58.8″W 1 Year anniversary Q: Half-lap mosey around the parking lot Warmup: 10x Through the tunnel (I/C) 10x Side straddle hop (I/C) 10X Little baby arm circles forward (I/C) 10x Little baby arm circles backward (I/C) …
05:30 Start – 06:15 Finish Weather: A windless and partly cloudy 73 degrees with 90% humidity. Modification: Staying in the lower tower only: 1) Climb the stairs and run down the parking deck back to the starting location. 2) Climb the stairs and run down the parking deck performing ‘Mericans at each stair landing, starting …
Convergence with Strut at Jumanji. Weather: A humid 77 degrees with a 5mph wind from SSW and partly cloudy. Disclaimer given, and 13 PAX started with a mosey to the park entrance – 1 more PAX joined mid-warmup. Warmup included: 10x Through the tunnel (I/C) 10x SSH (I/C) 10x Little baby arm circles forward (I/C) …
First, a note about @F3Billy: Part of F3 is derived from Proverbs 27:17 – As iron sharpens iron, so one person sharpens another. Billy was founded on the idea that we should all aspire to leave no doubt, that we all love our wives, love our kids and love the Lord. It’s worth it to …
First official post since Chinese Virus. Yes..social distance, no contact, blah, blah, blah. Rain set in about 1 am in Blythewood. Stopped about 3am so no excuse. So I thought. Warmarama: All upper body exercises to eliminate getting wet from ground water. No mary’s (your welcome). SSH, Little Baby Arm Circles, Overhead claps, TTT, Merkins, …
Weather: Perfect Warmup: 1 lap Indian Run Windmills x14 IC TTT X15 IC Squats x9 IC 1 lap mosey around soccer fields Little Arm Circles x14 IC Overhead Arm Claps x15 IC Merkins x9 OYO 1 lap mosey around to road and back Monkey Humpers x14 IC Merkins x15 OYO Squats x9 IC Tha Thang: …
12 PAX enjoy (term used loosely) a variety of exercises with a nice almost 1 mile warm up. Temps were a cool 36 before the windchill. Warmed up with almost a mile around the school at CAT center. 20 SSH’s And then we were warm. Grab a brick and gather ’round to see my huge …
YHC could not pass on the opportunity to be the first Q of 2020. When I signed up, little did I know that it would also be the first BC with the men of the Stand re-joining us and the hand-off to a new AOQ at SnakePit. I have been a part of F3Lexington and …
10 pax brave the arctic temps for some tabata-like, run-less cuddling. Warm-up 30 SSH IC 20 Imperial Walkers IC 10 Merkins OYO Grab a block and head to our safe space “U.” We performed 3 sets of each exercise for the prescribed time with 20 seconds of rest. 30 sec Mountain Climbers 40 sec Wall …
10 PAX, including 2 early risers, posted for Saturday boot camp with no promises of handball whatsoever. Big T-claps to everyone that did show for braving the arctic vortex-like cold (otherwise known as a fine fall day to those born north of the Mason-Dixon line) to make themselves better. PAX did get better, even though …
13 + a runner joined YHC for a spooktacular Hallows Eve morning BC where we enjoyed Tabatas for breakfast. To reduce the mumble chatter, we took a lap for a warm up. I was unable to find a safe space for those who didn’t approve of the run. Back to the block pile/pull up bars …
14 PAX and a lit up running Phonebooth joined YHC to celebrate (for lack of better words) another trip around the sun. I’m betting this was and will be the hottest day of the “Fall” given it was 72 and back to our full 90+% humidity and zero breeze. Not even Lap Dogs broken wind …
With later start on Saturdays (6:30) and DAYLIGHT!!!, YHC decided to perform very visual activities for passers-by in Blythewood. Yes…there will be Monkey Humpers. No FNG’s (sad) so belayed the Disclaimer. Warm Orama: Everything in 13’s if YHC remembered voice inflection at the 12th cadence. SSH, Little Baby Arm Circles (both directions) Overhead claps, Butter churners, …
YHC has recently been MIA at BCs but took the opportunity to come out afterwards to SnakePit and conduct some track work. The word got out and requests were made to bring the workout to the gloom. YHC had no choice but to accommodate. My experience let me know that adjustments would have to be …
Welcome, Strong disclaimer! Mosey, warm-up (75 reps-ish) start in on some mostly accurate D-day facts (5 divisions, 5 beaches, 5 allies), mosey to football “field.” Some old skool calisthenics and F3 exicon with military lineage: O-overhead clap, V-v-ups, E-elf on the shelf, R-reverse crunch, L-leg wreckers, O-one legged burpees (challenged the sharpest minds with coordination, …
7 pax do the harder thing and come out for a post holiday weekend beatdown. The Thang: Warm up: SSH x 20 IC IW x 20 IC Mountain Climbers x 20 IC Merkins x 10 IC Mosey to “the crack” betwen the schools via a stairway detour to loosen any (MY) stiff ankles. Whipped out …
Weather: 72 degrees Count Off Prayer The challenge was given to each AO to bring their best route/workout as pax from around the region visit each. The Bounty set the bar by completing an hour of speed work on Monday, then Crusade took an oldie but goodie and amped it up, and so not to …
Jauntlet Day 3 – The Butler’s Farmhouse at StrideRead More »
10 pax plus a lost runaway Phonebooth do some work post Billy. If you missed either, you missed out. Weather: A very nice 59ish. The Thang: Warm up: SSH x 20 IC Mt Climbers x 20 IC 10/10 LAC’s IC Then grab a block and head over to numero uno on the far side of …
10 well rounded pax (that’s not a fat joke) showed up to prepare for our big weekend. Except the beer mile, we didn’t do anything for that. Weather was upper 40’s and perfect. The Thang: Warm up: BB Led pax SSH x 30 TTT x 20 Little Arm circles F/BW each x 10 IC 10 …
Weather: 41 degrees and perfect for running YHC was glad to see such a strong showing as I came racing in from late night with my 2.0. With the variety of runners I chose to give the entire breakdown of how we were to complete the run. Lessons learned today: 1) Pickle owns the segments unofficially …
13 total Pax escaped the fartsack this morning and posted to the ShovelFlag for what lied ahead – a CrossFit-inspired WOD (yes, Rudy, that is a term). Hard to believe its been 4 years since KwikWay gave YHC the #EH to SpeedTrap. Even harder to believe the Pax there have put up with my crap …
Weather: 47 degrees and perfect for running Prayer Route Maiden to Church L on Church R on Roberts L on Claudius Straight onto Pond View L around the Loop L on Satcher R on Barr R on Hendrix R on Gibson L on Church L on Roberts R on George R on Hendrix To the Flag …
We sent 4 of our bravest, most capable pax to an all out Spartan training themed WO. Weather was low 40’s, foggy/misting, and zero wind. The Thang: Warm up: SSH x 20 BIG Arm circles F/BW each x 10 IC. 2 pax grab some YHC supplied corny-keg coupons. One pair of BIG bricks. One block. …
8 pax brave the crazy weather and get their hair wet. The Thang: Warm up: SSH x 30 IW x 20 2 pax grab some YHC supplied corny-keg coupons and the rest grab 2 blocks and head for a little bit of cover. As the wind blew the rain under and around the cover, we …
It was 54 degrees and 120,000% humidity. That’s called supersaturated. YHC was looking around at the other pax checking their watches. Mine said we had 5 minutes to go. Apparently my watch lives in the past and we started 1 minute late. The Thang: Warmup: Some combination of side straddle hops, windmills, hillbillys, merkins, mountain …
Conditions: 66 degrees and not too bad for running negatives Count off Disclaimer/Prayer YHC jumped at the opportunity to get things going at Stride for the new year. As F3 continues to impact the Lexington community, the premier running AO will look to further its own growth. Route – PJ’s Gibson Park Loops Down Hendrix …
YHC took the opportunity earlier in the month to snag a spot on the Q sheet for this AO that was home to my third F3 bootcamp. YHC’s little brother, Perdue also calls Foxhole home each week after I introduced him to F3 two years ago. A nice surprise was that I had the honor …
With the events of this past week, YHC took the opportunity to lead while some pax maybe grieving or looking for a chance to clear the head and come to grips with it all. I personally did not know Digits or her family, I have only run a few times in the area around LHS …
10 pax including 3 out of town guests who picked a bad day to come to GOAT, learned the many varieties of the Burpee. Weather: Perfect, nice and crisp mid to low 40’s. The Thang: Warm up: SSH x 20, no make it 30 to buy time for Hokie to get out of his truck. …
Disclaimer Prayer Weather: Above freezing but not by much. YHC continued holding out hope to see the PAX come rolling in and they did not disappoint. Harp came rolling in, apparently right on time – at the 1-minute warning and Steamer joined us just in time to begin the workout. It may have been planned …
BC #2 of the Week of Kukoc and YHC was hoping to see some numbers. Well we saw a 33% increase in PAX attendance from Saturday and pushed through an intense workout. Disclaimer Prayer Weather: Not too frigid. HB helped warm YHC up with a little SL prior to BC The Thang: 10 ManMakers – …
YHC responded to the request for more Q’s and took the opportunity to hold myself accountable. Several PAX in the area have established the 25 Days of Christmas to challenge themselves to continue to post during the frigid month with the holiday challenges. The best way to HC to a BC is to Q, you …
6 pax come out for a Q-less game of playing cards. The Thang: Warm up: Rico provided the direction SSH x 20 TTT Can’t remember the rest. I led us over to the Middle School to play some cards. Wrapped up our game for a short version of Mary at the SF. Announcements: Rico provided …
3 of the bravest pax show to survive the freezing, gale-force rain storm to play cards. The Thang: Warm up: SSH x 20 Merkins x 10 IC Given the low turnout and no pre-scheduled Q, we whipped out the big deck and mosey’d to the card table for a friendly game of F3 cards. Work …
Conditions: 100% Humidity with a cool air Count off Disclaimer/Prayer YHC took the opportunity during a recovery/taper week for many of the pax to lead today’s version of a Friday 10k. TCLAPS to those who endured the drizzle and joined YHC. Route – South on Lake L on Parker L on Swartz L on Main …
Conditions: Low 50’s Count off Disclaimer/Prayer YHC has been given the honor to lead the men who come out to Stride each week and this morning we honored a HIM, Cheech, John Flanagan. It has been over a year now since his passing but the impact he left continues to grow. TCLAPS to Quisenberry for …
8 pax hang out in the perfect weather for some time flipping, block moving, blade running fun. The Thang: Warm up: SSH x 20 LLA 10 and 10 Merkins x 10 IC Mini lap around the parking lot and fetch the tires and 3 blocks. Split into 2 groups. Group 1 circles their tire and …
The population at Roost has been dwindling. It could be due to the “cold” weather. It could be due to football season. But a core of 4 showed up, and realized we were Q-less. This isn’t a problem for creative minds. This group starts out without missing a beat. WARM UP One lap around the …
YHC was excited to be back at SnakePit for a weekday BC and lead the workout. Today’s workout came off a switch-a-roo with HB as YHC was originally slated to lead on Tuesday but scheduling conflicts arose and I was able to bring the heat on a “cool” fall morning. The pax quickly welcomed me …
9 posted for a Switch-A-Q after yours truly wasn’t able to make his originally scheduled Q for Monday – special thanks to Turncoat for swaping. Conditions: 70 degrees Disclaimer The Thang: Side straddle hop IC x 20 Through the tunnel IC x 20 Imperial Walker IC x 20 Little Baby Arm Circles forward IC x …
Conditions: Low 70’s with a high dew point Count off Disclaimer/Prayer YHC has been blessed over the years now that I’ve been running with the men of Stride in F3Lexington for some great coincidences. As the seasons are transitioning it seems so are the training programs of the pax. Tweeter was a buzz of requests …
Conditions: Perfect. If you’re not getting up and out to enjoy this weather (is it finally fall?), you’re missing out. Consider this a friendly reminder that Stumblers run on M,W,F; bootcampers workout (Woodshed! Legion!) on T,Th; and Rogue Runners run on T,Th (starting at Starbucks). There’s really no excuse not to post. YHC decided to …
10 pax come help me get over the hill in 70 degrees and 99% humidity. The Thang: Warm up: SSH x 40 (The magic number) Why just SSH’s? Because that’s all it took to warm up. Grab a block and Native American jog to several strategic and well planned stopping points while Cusaking to the …
As this was YHC’s VQ, I was a little nervous how it would go. Living up to the standards of Tomahawk is tough. I was a little bummed that Chum Lee was banged up. I don’t understand how he comes back unscathed from the BRR but hurts his hammy breaking up a slap fight between …
We got spirit yes we do, we got spirit how ’bout you?Read More »
8 pax enjoy a single light breeze and the rest of the 70 something and 120% humidity The Thang: Warm up: SSH x 20 Imperial Walkers x 20 TTT x 10 nice and slow Mini lap around the parking lot ending at the beloved brick pile. Grab a block and keep it close. There are …
A little bit country, a little bit rock and roll TabatasRead More »
Conditions: Low 70’s and Damp 1 min warning, Intro, Not A Professional, No FNGs, Escobar did a mini devotional of 9/11 facts to remind us of what we were tributing, Prayer The Thang: Mosey 9/11 warm ups 9 warm ups with 11 reps each 1. SSG IC 2. TTT IC 3. LBAC IC 4. LBAC …
11 pax go on a reconnaissance mission to bring back the other spare tire we lost. The Thang: Warm up with some: SSH x 30 TTT x 20 Windmill x 20 Imperial Walkers x 30 Warm up lap around the HS to get the blood flowing Stop at the pull up bars for 30 Mountain …
YHC arrived early to get some extra miles with the legend, Granola after missing Monday’s run. Sadly that was not to be as a late night kept the legend close to home. Upon returning to the shovel flag after the warmup YHC was highly anticipating a H4T Q but again something came up to keep …