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F3 Columbia will be hosting a Convergence at the BLATT.  The BLATT is home to the only afternoon AO in the Columbia Region, #SMACKDOWN and one of the first college campus AO’s in F3 history.

Conditions: 61 degrees Warmup: 20 SSH IC 20 Little Baby Arm Circles – Forward 20 Little Baby Arm Circles – Backwards 20 Through the Tunnel IC 20 Merkins 20 Free Squats The Thang: Mosey to tennis courts, number off into two teams, establish 4 corner stations  Tourney Rules- No man left behind, Dick Vitale “Prime …

March MadnessRead More »

Knowing that YHC was coming

DATE: 1/16/18 WEATHER: COLD 20’S??   THE THANG:  

9 Pax journeyed to the unseasonably warm gloom of Snake Pit to help soak up some of the moisture that mother nature left on the practice fields. After waiting patiently in the parking lot for the Snakepit regulars to show up and watching the FIA end of the parking lot fill up rapidly the Pax …

Soggy Bottom BoysRead More »

Weather: warmer upper 30’s Route: Right on Hwy 6, Right on Andrew Corley down to Midway Rd and another right. Good down past Turning Point and the left on Oliver Metz Rd keep straight until you run straight up Old Sugar Hill Rd

BrickPile 2 parking lot lap warmup 2 lap sprint-jog Cinder blocks to the field Place block 25yds away from start line 10-5 Countdown Circuits 1. Merkins and Block Squat Thrusters 2. Burpees and Block OH Press 3. 15-5 Jump lunges and Block Curls 1 parking lot lap cooldown 2 lap sprint-jog Abs and Plank Circuits

February is upon us and that means that the Rooster AO is about to turn one year old. Its time to celebrate one year of rucks, coupons, fartleks, and tempo runs. The Pax of the Rooster have established favorite routes with names like Francis Street, Chicken Strip, Bernard Mt, Lick Creek Climb, Bozard Mill Loop, …

The Haynes PreBlastRead More »

5 Pax were not concerned with that the the thermometer said and posted anyways to get better! Here is what happened: Disclaimer/Prayer Mosey to the access road Run to Pisgah Church Road and back then perform 50 Burpees 100 Merkins 150 Squats Mosey to the track Run 1 lap and perform 12 Dry Docks R&R …

Like a Boss!Read More »

It was a pretty cold and extra glooming morning at Shawshank this morning, but YHC woke up happy and ready to bring his best.  6 PAX showed up to see what Iron Mary had to offer and knowing these men, YHC knew he’d have to bring his best.  

2018-04-21 Mission Q TW and Bookworm co-Q TW: welcome, disclaimer, and FNG, prayer. COP: SSSx15ic, TTTx15ic, Hillbilly x 15 ic. Bookworm leads with a mystery stretch, then LBAC x15ic each way. Mosey to the stepped walls. BW leads deconstruction burpees. Climb the wall, do 10 merkins, 10 monkey squats , 10 jump squats. Climb the …

Bookworm/ Training Wheels COQ 4/21/2018Read More »

YHC arrived at smokehouse to find 2 other pax eagerly anticipating the beginning of bootcamp. One by one the pax rolled in.  YHC was actually expecting a low turnout with 3 or 4 smokehouse regulars running the Gauntlet. But eventually there were 11 men in the Smokehouse Gloom. There was an unfamiliar face among our …

Wheel barrows up the stairs and Blocks at SmokehouseRead More »

It has been a while since I made a CAT visit. Conditions: A comfortable 60 degrees The thang: Disclaimer and mosey to the block pile to grab some blocks. Walk to the planter for the COP. COP SSS x 20 IC LBAC x 10 IC forward & reverse Michael Phelps x 10 IC Squats x …

Baseball Season Hoist CAT 5-7-2021Read More »

YHC was thrilled with the big crowd who assembled in the Gloom. Conditions: 70s with humidity The Thang: Disclaimer Count Off BOM Leave Shovel Flag make right onto 6                                               Run to dam …

Big Numbers at CrusadeRead More »

42 PAX of F3 Lexington stepped up and created a new in-town #CSAUP that hopefully can stick around and only get better. This multi-mile/multi-pain station #CSAUP between the AOs of Hollow/CAT, Ambush, Shawshank, Arena and Surge was a success.  It pushed PAX to go harder than they normally would and get better.   Believe that the …

BackBlast: Inaugural “Wildcat” – Lexington (SC) Region #CSAUP December 4th 2018Read More »

9

It’s that time of the month again…PT Test!!!! Time to see who got better and if you didn’t show last month.

YHC is excited to be the Dr of Pain for the Arena Boys on a cool morning.  The morning had minimal mumble chatter from Notebook and the PAX warmed up quick.  YHC

13 PAX Defied Cantore to what they thought would be a very difficult Booster Q. Booster Couldn’t make it due to illness so YHC stepped in to Lead this awesome Group. There was 1 new Twitterless PAX that didn’t see the discussion about weather and this was only his 1st or 2nd week in and …

A rainy day at Turning Point 1-23-2018Read More »

YHC has been making the monthly trip out to Detention as it is always fun to be back in the yard. The Pax are dedicated and YHC even saw where 6 of them were out supporting the Lexington SAFE run. Nice work by the Pax present and the Pax making the streets safer. Weather 62 …

An oldie but a goodie Ponzi 2019 5 16Read More »

32 degrees, no problem. The strong 11 that took the Daily Red this AM got better. Kukoc was Kukoc: showed up late but still got the most miles in. And he passed Dunphy, which we think is why he shows up late. Moist and Muggy Tape joined YHC on fast ruck. We kept a 15 …

A Frosty Adventure 12/11/2017 Bar Crawl WanderRead More »

Dudes of Detention put in the work this morning.  They got after it.  They brought some quality mumblechatter as well.  Here’s what we did. Warmup: 20 SSH    

Partner up and grab a ball

12 pax posted at Turning Point this am for a mystery Q that turned out to be YHC.  Here is what went down: Conditions: Partly Cloudy – 64°, Winds WNW 4.5 mph, 93% Humidity, felt like 64° Disclaimer / Prayer  Mozey around to the end of the Parking lot and Circle up for COP: SSH …

6, 3, 9 at TPRead More »

5 years for Emmy (aka Twitterless Zach Moore) and Emmy’s birthday all rolled into 1 glorious Q  Conditions hot and muggy 

Today marked two glorious years spent here by YHC at Detention. As always, I am very proud to call this my home AO. We also remembered John Flanagan aka Cheech, who was taken from us one year ago today. 9 PAX gathered for a spirited work out. Here’s what we did. Disclaimer and prayer  

7 Pax joined PA for some Christmas cheer. Temp 40s, wasn’t windy, was dry Following disclaimer and prayer Pax moseyed to back parking lot for warm ups. Ssh, ttt, lbac, ohc, lbac, slomo squat, slomo mercans, wm Pax then went to the concrete tables at the corner of the parking lot where a whiteboard awaited. …

12 Days of Christmas PA – 12-20-2022Read More »

Unseasonable warm temperatures brought about #tanktoptuesday weather

After a 6 week hiatus YHC was excited to get back at and what better way then to do it the day after my Birthday! Thanks to all who came. Great work!

In YHC’s opinion this is one of the best if not the best sports weekend of the year. It just doesn’t get much better than The  Masters.  YHC has been involved with F3 for a little over a year and noticed that no one has had a golf themed workout. YHC thought Masters Thursday would …

Flo SwampFox 04-13-2019Read More »

In order to celebrate the Clemson Tigers returning all four of the best defensive line in the country next year after Christian Wilkins’ announcement yesterday, YHC thought a themed workout would be appropriate to commemorate the occasion. Conditions: Really cold 27ish degrees. Tha Thang: Partner up to complete 1st two exercises. Merkins: Max amount in …

Wally Hammer 01-06-18Read More »

  Anyone who was present knows that YHC was named for a legendary fro rockin’ artist and public television hero with which he shares a common interest. The name does not derive from enjoying the use of any “trees” that may make you happy (or possibly curl up into the paranoid state of defense known …

Smokehouse 8-8-2017Read More »

The men of F3 Detention are the finest in F3 Lexington.  Period.  I was signed up for a birthday Q and wanted to challenge the PAX to post big numbers (even though it was cold).  I decided to donate $3 for every PAX that showed up in the gloom at Detention.  As soon as this …

BooBoo DET 2019-03-07Read More »

When: 2020-01-17 QIC: Shag The Pax: Pepto, Pinot, Shag, Watergate, Sweet Tart, Cheddar, Steel Toe, Olive Oil, Rebar, FN3, Casio, Double Fault, Penny Stock, Chop Block, Black Lung   Hot Box Back to normal January weather, it was a brisk 45 degree morning. Couldn’t have been better conditions for a new game of frisbee for …

Shag at Clash 2020-01-07Read More »

  HAVOC 10/21/2017CONDITIONS: 50F and clear. A perfect morning. INTRO AND DISCLAIMER Nobody new.  Skipped it. The Thang: Another Saturday without a Q signing up ahead of time.  YHC is always ready for this and just filled in the blanks as we went. Instruct the pax to grab a block from block pile and then …

Bud HAVOC 10/21/2017Read More »

  Back to Message From:John Ezekiel   Back to Message From:John Ezekiel   PRIVILEGED AND CONFIDENTIAL: This electronic message and any attachments are confidential property of the sender. The information is intended only for the use to the person to whom it was addressed. Any other interception, copying, accessing, or disclosure of this message is …

“This is not a running group”Read More »

It was a cold 25* morning, but 7 faithful PAX

6 PAX took a stroll around our facilities for a “Burpee Tour’de Jumanji” The Thang: Warm up lap around the parking lot 15x Lbac 15x Rev lbac 15x Over head claps 15x Over head press 15x Through the Tunnel 15x Windmill 15x Merkins 10x X and Os 15 Bbs Tour de Burpee Disc golf

The PAX of Urban Legend had a tough Q last week with Knozit taking them on a field trip (great BB too), so YHC decided to keep things “fun” and on-campus. The crowd was a bit lighter than anticipated, but it made for a better competition in the end, with some pretty winded PAX by …

Short Haul ULRead More »

Out old knight to Galloway L on Galloway to wormwood R on Byrnes L on she’ll to coach maker R on Rockwood R on veterans L on garner ferry L on old woodlands L on Macon L on Galloway L old knight back to cot

D2D week so a nice and easy 4+ miler was suggested. All fun and games until shopping cart etiquette is discussed.  Conditions: high 30s The Thang: Disclaimer, Count off, BOM Nice and easy 4.6 miles around LHS campus. 9-9.30 min/mile pace.  COT & BOM Devo: Devo #35 from Press On Voices Proverbs 13:20 “Walk with …

Nice and easy then a Costco fight broke outRead More »

Weather, clear, 30s, calm wind Disclaimer at 5 am then off to the teachers lot for warmup. SSH, WM, TTT, LBAC, OHC, LBAC, SloMo Squat, SloMo Mercan Off to the block pile for a coupon. (Path to the blockpile is holding up nicely.) With a block each, the Pax line up on the base line …

Tuesday’s are for BootcampRead More »

Weather was 38 One minute warning No disclaimer was given, which I was abruptly reprimanded for, and assured that a forthcoming legal battle may be in my future should anyone get hurt.  Prayer.  Fun times were had today, despite missing many of our regulars. 5 for SL and everyone got after it during bootcamp (CD’s …

Shawshank 2.7.2023Read More »

Weather Conditions: 39 degrees and clearish 10 pax came to support Lego for his Birthday Q but his father passed away yesterday, and  it turned into a therapy session. The support and prayers for this awesome dude and his family were evident and felt. After many texts to ensure Lego and his family were okay …

Lego tribute Q!! Brought to you by Burpees and BlocksRead More »

January 5, 2023 Nice 55 degree morning. Move to Fountain. Warm up with SSH (IC) x 20, windmills (IC) x 15, Imperial Walkers x 20, Arm Dips (20), Step-ups (10 each leg) Mosey to Lyttleton/Hampton. Arm circles. 20 Oblique crunches each side. Then plank sequence with 5 dry-dock Merkins on each arm with leg raised. …

Abby QRead More »

YHC has been DR quite a bit the last couple weeks, so it was good to get back out in the gloom.  A 20 22 20 23 workout was drawn up last night in hopes of getting the blood flowing.  We kicked things off quickly once everyone got to the shovelflag, then mosied around the …

20222023 at The HollowRead More »

  Conditions 55F rain  No FNGs  Disclaimer  Prayer/COT  YHC did some stride lite in the cool, foggy, drizzle then headed for cover to meet the other pax. Some of the regulars didn’t show ,guess they’re scared of a little rainy weather. YHC kept it undercover today.  Warm up with standard exercise 10 reps 4ct IC you …

Murder Your LegsRead More »

So It’s been a while since I Q’ed at Shawshank. This morning, even though it was raining and a bunch of regulars are nursing injuries, traveling or tending to personal issues, it was a special morning. This Q started my run as AO Q for an AO I have been posting at for almost 8 …

Pandora inspired beatdownRead More »

One Minute Warning: Disclaimer:  Prayer: The weather: Windy and low 50’s   Warm up Mosey and Circle up SSHX15IC, 5 Burpees OYO, WindwillX15IC, 5 Burpees OYO, Imperial WalkersX15IC, 5 Burpees OYO, TTTX15IC, 5 Burpees OYO The Thang: Core Ladder and Run Perform one called core exercise then run a lap in parking lot, when you …

Core Day @ ShawshankRead More »

Today’s workout was inspired by my 2.0.  He wanted to play battleship last night – so we did.  So today’s workout was based off the game. Conditions – cool and windy 1 minute warning, disclaimer, no FNGs, prayer Warmup with a loop around the school with some stops for… 20x SSHs 10x TTTs 15x Werkins …

F3 Battleship at The HollowRead More »

Nine pax beat the fartsack to see what an old dog might bring to the gloom. Disclaimer Prayer Start where we stand. SSS 10 IC / Merkin 10 IC / Windmill 10 IC / Mtn Climber 10 IC / TTT 10 IC / Plank Jacks 10 IC /  Burpees 5 OYO Mosey to the wall …

Granola Tries to LeadRead More »

Weather Conditions: Cold 34 degrees 8 strong pax in total (1-SL only) did the harder thing this morning with 3 arriving early for some extra miles.  Missing a lot of our mumble chatter guys, so was a bit quiet this morning. Disclaimer and Prayer Mosey around the parking lot to get warm and circled up …

Duff’s Q at ShawshankRead More »

One Minute Warning: Disclaimer:  Prayer: The weather: 54  Warm up Mosey  and Circle up SSHX15IC, LBAC front and back X 15IC, Merkins X15IC, Squats X15IC The Thang Strong work today, Men! 4 for SL, 2 for The Rock. 2miles, 86 burpees, 56 (2ct) Bonnie Blairs, and a bunch of core!  Light Pole Suicides: First Round …

Shawshank 10.11.2022Read More »

Mumble chatter was high, as usual with this group, as I tried to do something different with the group. This group continues to impress with solid effort and high motivation. Thank you for making an impact in this community. Hurry…..UP!! Conditions: Low 70s The Thang:  Mosey across bridge down sidewalk for the..   COP OHAC …

Something different from Hash @ the ShankRead More »

9 PAX appear ITG on this Tuesday morning.  Mumble chatter was strong to begin especially with the Q’s choice of “bricks”.  Great work overall.  Thanks for having me men.  Conditions: 72 degrees seemed nice, until it wasn’tFNG – 1Disclaimer – safe word: cock commanderPrayer Mosey to block pile – grab 2 bricksMosey to parking lot …

Scheduled Maintenance @ ShawshankRead More »