Conditions: 52 degrees and clear Disclaimer Prayer The Thang: Warm up: SSH x 25 IC LBAC x 15 forward LBAC x 15 backwards Workout Bear Crawl from the Lexington County Court House parking lot to East Main Street. The workout is established by the vehicles (see list below) drive east on East Main Street – …
A cast of 12 pax from both Roost and Speedtrap welcomed the cool fall temps this morning at CHS. It’s always great to welcome our brothers from across the tracks. Would be nice to have these things better attended because the pax not attendance need this just as much as those there. On to what …
One Minute Warning: Disclaimer: Prayer: The weather: 45 and degrees Mosey-1 big lap around parking lot Circle Up: SSH X 15IC, Little Baby Arm Circles X 15IC, Overhead Clap X 15IC, Air Squats X 15IC, Bonnie Blair’s X 15 IC. Mosey another lap and over to the front of the school. Partner up and grab a parking …
6 PAX heard the rain drops from their beds this morning but decided to get up and get better anyways. T-claps dudes. We made a Mt. Regal/Old Cherokee loop and a Gibson loop, here’s the official route: Head N on Hwy 6 L to continue on Hwy 6, down Mt. Regal R onto Old Cherokee, …
Conditions: 60s YHC was honored to lead the men at Hammer again. The Thang Disclaimer Starting at COT, 1 mile loop around Satchel Ford Elem. At each intersection do 5 Burpees (45 total). As the PAX arrive back at COT, “penalty burpees” were given based on your finish position, 1st place does 1, 2nd place …
20 Pax post to The Hollow for a Tuesday morning VQ beatdown with Hedges. Among the mumblechatter this morning YHC may have overheard some disappointment over the amount of running. Due to popular demand, YHC decided to dial up some modified Dora 1,2,3s to oblige the PAX with some additional lung capacity. 8 PAX for …
Strut 56 degrees, Partly cloudy and Dark.. Humidity 89%. Utah 27 degrees, no clouds and Dark.. Humidity 22%. Strut Elevation 358’.. Utah Elevation 6’500 Strut only one wife allowed under law.. Utah Wife count TBD.. Great workout, Mumble Chatter was very active and aggressive just like I like it.. Direct attempts were thrown at me …
Weather – mid 50’s and awesome. Field conditions – dew with dew on top of the previously stated dew Gentlemen, After a few weeks away for make sure the 2.0 was good to go and a little procedure to make sure that the most recent 2.0 was the last one, YHC was back in action …
Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Slow fast Merkins Calf stretch Thigh stretch Partner Up DORA 200 Merkins 200 Squats 200 LBC’s Mosey to Bottom of the Hill Round 1: Bernie Sanders – All the way To the top 50 Side Straddle Hops Back down …
Lexington, SC / By Navy Bean / October 8, 2019 / @F3CAT Before the 2019 Iron Pax was a distant memory, YHC decided to offer up a sampler of September’s Iron Pax challenge. So, without apologies to our brothers in Greenwood, this was our modified summary: Weather: Clear, temp in the low 70s and low …
Temps 60’s 1 min warning Disclaimer Prayer Mosey to the block pile and pick a winner SSH 15 IC Squat X 15IC Imperial Walkers 15 IC Squat X 15IC TTT 15 IC Squat X 15IC 11’s Set 1 OH Press with Overhead carry to Merkins off block Set 2 Curls for the girls and Tricep …
Weather: Upper 60’s, nice Disclaimer Prayer – Pole Dance and Escobar were right on time, just like Drysdale Circle up at the shovel flag Arm Circles X 10 TTT X 10 Mosey to the playground. At this point, Pax were thinking heel touches and hoping for a Fia Q, provided by Faith (Rec’s M). They …
15 pax HCed and presented to the Gloom for their daily downpainment. The scene was reasonably cool but still seasonably warm. 67 degrees. A hint of Depot in the air. Conditions ideal for a snotwoggler. The Thang Pax paired up with another pax of their choosing, grabbed a block and met YHC at the track. …
8 PAX arrived at The Castle at 5:30 a.m. to a clear 70 degree gloom Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Dirty downward dog (10 each arm oyo) Yoga Side stretch to right (oyo) Yoga Side stretch to left (oyo) …
Good morning pax! A little late this week, but with a few additions to summarize the first month since the revival of the @f3LM150. This format gives a little more opportunity to better provide TClaps for the High Impact Men (HIM) of F3 Lake Murray participating in the F3LM150 challenge this year. The data below …
Conditions Cool and dry Disclaimer Count off Prayer Jog or ruck the shopping Route for 25 mins and return to Hobby Lobby. KB w/o Goblet squat x10 IC Single leg Romanian deadlift Rx5 IC Lx5 IC CIRCLE MERKhold KB overhead until all PAX complete 5 merkins Forward lunge x20 IC KB swings x10 IC CIRCLE …
Big day for Arena to celebrate 2 years – YHC was nervous to be the Q today and trying to think of something creative to celebrate the PAX of Arena. YHC thought it would be cool to celebrate the AOQ’s by having a team scavenger hunt lead by a Voltron team and Recall/Tiger Blood team. …
2 Year Anniversary of Arena – Scavenger Hunt for Pain Part DeuceRead More »
At The Bounty we work on our running speed. Unfortunately YHC needs some assistance with his backblast speed. Please excuse the late showing of our backblast from Monday’s workout. Conditions: 80 degrees and humid – Still The thang: Disclaimer, prayer, and mosey to the track. The workout: Mosey around the track for 3 laps or 1200m …
2 years ago on 10/5 The Stand was born. It has been a great 2 years. What better way to celebrate than to revisit the first workout ever at this beautiful AO. Ebert lead it 2 years ago, so it was only fitting for him to bring the pain again! He slightly modified the original …
This was YHC’s first Q at Urban Legend. Therefore, YHC didn’t want to make it too easy, but not too hard since most pax are healing from or still completing the IPC this week. Certainly more to take into account when planning a workout at Urban Legend. YHC didn’t want to cross too many streets, …
I don’t know how to say this but the Donut Run was a big deal a few years ago. (Insert Anchorman GIF here) After talking with a few of the AO‘s, YHC decided to bring it back. A good number of PAX we’re already running XL as I pulled up a few minutes early to …
The older I get The more I think You only get a minute, better live while you’re in it ‘Cause it’s gone in a blink And the older I get The truer it is It’s the people you love, not the money and stuff That makes you rich And if they found a fountain of …
Today was the final IPC challenge and YHC has loved the push to work harder and get better but YHC will not miss the Bonnie Blair’s and those cursed Thrusters!!!!YHCs favorite part of this for real is to see the men come around the six and help him finish stronger than he would have without …
One Minute Warning: Disclaimer: Prayer: The weather: 65 degrees Mosey-1 big lap around parking over to the loading dock Circle Up: SSH X 15IC, Little Baby Arm Circles X 15IC, Overhead Clap X 15IC, Thru the Tunnel X 15IC Mosey over to the front of the school. At light pole Perform 10 double Bonnie Blair Burpees …
YHC took a trip down memory lane for a NASCAR theme trivia session. Thankful for the PAX and some great weather. Hard work was done by all. Conditions: 64 degrees and clear skies Disclaimer BOM The Thing: Mosey to field for warmup – SSH, TTT, LBAC x 10 Run length of field and back Grab …
Conditions cooler, less humid 66°F No FNGs Disclaimer Pledge of Allegiance COT/PRAYER IPC has opened our eyes to just how comfortable we can get in our AO workouts. Not saying we don’t work hard but neglecting to push a little harder makes us all weaker. Each month we have The Sausage Factory AMRAP which is …
YHC dreads the Monday morning wake up call, but always loves the fellowship and the betterment that The Bounty provides. Great work to all the men for their fellowship and work ethic. Here’s how it went today. Conditions: Clear, 70ish degrees, humid Disclaimer/Prayer 400m warmup (mosey) 2 minute stretch Chase your partner * P1 mosey …
YHC was grateful to the #GreyEagle pax for arranging a workout today when they usually do not have a Saturday workout to accommodate my visit to the Front Porch of Western NC this weekend… and allow me toQ the workout! No #OtisBomb to be dropped on these guys. 3 area pax posted for a workout …
Beautiful moon this morning and muggy conditions. We enjoyed music from the Beastie Boys and Eminem this morning. Short warmup run and we circled up in the front parking lot. Tardy Seesaw joined us as the fun was starting. Strange Stretching Exercises (shoulder rolls, hamstring stretch, calf raises x 10 IC) SSH x 15 IC …
10 PAX rejected the allures of the previous night’s Hootie concert content to best the fartsack and put in some work. Much improved conditions this morning from the 93% humidity on Tuesday. YHC floated the idea of some kinda yoga or soft exercises to recuperate from the Iron Pax challenge but the after effects were …
Imagine if you will….. 17 PAX wake in the gloom. Their mental fortitude, and some aging bladders, pull them from the fartsack, we are looking at you Matlock. The FOMO was real and they knew there was something brewing on this particular morning, not Swayze’s late night soda and peanut butter hot dog snack, but …
If you’ve never been to The Arena, please just go so Notebook and Floppy have someone to talk to. Everyone there puts in hard work and those two match it with their mumblechatter efforts. I always have a good time working out with these guys and laugh the entire time. #2ndF is strong with these guys! Here’s …
Weather: 71 and perfect Circle Up, Disclaimer and Prayer Mosey behind the lunchroom TTT x 10ic SSH x 10ic LBAC x 10ic Reverse LBAC x 10ic Overhead Clap x 10ic 10 Merkins OYO Grab a block and head to the basketball court. (15) Curls for the girls then lunge to the other sideline of the …
CONDITIONS/FORESKIN Conditions were absolutely perfect this morning! Super clear skies with Orion looking down on us (not the constellation…..Orion is the name of the video system that Pothole installed at Depot to make sure the PAX have proper form). Temps were around 70 degrees and ideal for a pre-boot camp run. There were some….ummm…interesting discussions …
15 pax return to the gloom for a WOD from YHC. Conditions were near perfect and everyone was ready for a good beatdown. After a quick disclaimer and opening prayer, we began. Mosey to the concession stand and begin warm-ups: LBAC x 10 IC forward LBAC x 10 IC backward Windmill x 10 IC TTT …
Weather: Nice, Clear – 68 22 Pax Prayer Instructions for Week 0, all were to finish with the 6. Warmup SSH X 5 TTT X 5 The Thang for Time: 6 rounds 24 Squats 24 Merkins 24 Lunges each leg 400 meter run Pax that did Stride lite quickly realized that was probably a mistake. …
Conditions warm but cooler, dry No FNGs Disclaimer COT/PRAYER This was my first time at Jumanji and was glad Columbo showed up early to show me around campus. The pax were worried that YHC was going to Q a repeat of Iron pax wk 0 workout but YHC quickly put that to bed. Great bunch …
YHC took the Week 0 Iron Pax Challenge and make it work with kettlebells. Smalls brought the tunes. Conditions: 70s, humid, little wet The Thang: Disclaimer BOM COP IW x 15 IC Hillbillies x 15 IC LBAC x 20 IC KB Swings x 24 OYO KB Thrusters x 24 OYO KB Curls x 24 OYO …
One Minute Warning: Disclaimer: Prayer: The weather: 69 and nice. Mosey-1 big lap around parking lot then over to band field. Circle Up: SSH X 15IC, Imperial Walkers X 15IC, Mountain Climbers X 15IC Team Burpees : Partner up and Line up on goal line P1 runs 50yds and performs 5 Donkey kicks P2 is doing …
Thanks to the pax to supported my VQ. Weather was nice 72 with mild breeze (perfect farming weather) Disclaimer/prayer Work out was inspired by the number 3 for today is my daughter 3rd birthday. Started with 30 little baby arm circles 30 through the tunnel After getting some good stretching in we played a little …
13 men entered the gloom at scramble this morning looking to get a few miles and a lot of coffee in to start the day. 1 other unknown person parked about 5 spots down from us and left about 2 minutes before the pax on the same route. Despite invitations and encouragement, this unknown gentleman …
This has always been a good time of the years to see XL numbers around all the BC. Today was another one of those days with 16 pax joining YHC as we celebrate my 3 years of beatdowns. At SL we also saw fast times. Goodman set a 5k PR and many others posted fast …
The men of Detention have been showing up in force lately, for both Stridelite and bootcamps. What better way to reward them than a tough workout. Lego said something about burpees being too hard so those had to be incorporated and some ladder workouts lately have been pretty fun so I put something together. Here’s …
On a beautiful(72 with a slight breeze) August morning 25 pax show up to celebrate the 5th anniversary of YHC with a tabata workout. Mumble chatter was heavy and very entertaining, well worth the price of admission. Disclaimer, prayer and Pledge of Allegiance SSH x20 LBAC(F) x10, LBAC(B) x10, Overhead Clap x15 TTT x15 Mosey …
Days like today don’t roll around very often. I mean sure, its usually hot and sucky in in August, but that’s normal in famously hot Columbia, that’s not the reference. Roughly 5 years ago (8/19/2014 to be exact) a group of men gave up the pretty grass and black pellets of their AO and launched …
Conditions warm and wet No FNGs Disclaimer COT/PRAYER It’s been awhile since I have been to Wander. Too long perhaps. It’s a great place to go to get some work in and actually be able to have some fellowship with your brothers while on the move under load and that’s what we did this morning. …
Today the men of Surge, hopefully, got their moneys worth from the workout. If you feel cheated – please see Abner or Rec for a refund. It’s always good to Q at Surge because I never have to worry about effort. This group is full of a bunch of country strong dudes. Conditions: The weather …
74 Degrees, Zero Percent Humidity and a few sprinkles Two Minute Warning One Minute Morning Disclaimer and Prayer Twenty-Five Merkins OYO then Mosey to Front Parking Lot Four Corners: 25 Squats, 25 Bobby Hurley’s, 25 Squats, 25 Bobby Hurley’s then run in place until all PAX are finished. Mosey to the next Front Parking Lot …
August 16th mark a special day for YHC as it is my F3 anniversary. Three years ago a sadclown died at Ambush. I appreciate the support and accountability I have found in the group of HIM’s in F3 Lexington. Today also marks the first time I have been to Urban Legend. Below is what went …
Three years ago, I rolled up to Ambush and really didn’t know what to expect. Really didn’t know how it would change me. Today I celebrate with men who I have sweated or froze with during workouts, ran races with, ate lunches with, talked about God with, been held accountable by, and guys who I …
Conditions warm and muggy No FNGs Disclaimer COT/PRAYER 2 video guides from Fitness Blender took us through a painful Tabata routine. 33 min video was warm up, kettlebells, and cool down(we will get back to the cool down after 2nd video) 2nd video was a 7 minute no rest kettlebell routine to pump the cardio. …
After my recent trip to Pittsburgh, I stole some ideas from their workout and decided to add it to my anniversary Q. A lot of people usually ask me how did you get the name Swayze? They usually just assume because of my good looks and fabulous physique but that’s not it. Well on to …
There was talk in the Turning Point DM that maybe the pax couldn’t match the 16 that posted for the Kamikaze. Well, that theory ended up to be true as only 11 pax were up for a light workout with YHC at #ThePoint. Work was done, Elvis arrived, and then Elvis came back with a …
One Minute Warning: Disclaimer: Prayer: The weather: Low 70’s and Humid. Enjoyed my first Q (and post) out at Crypt today. Really impossible to avoid elevation out here no matter where you go, although, I am familiar enough with the campus to avoid Reaper Hill! Here’s what we did. Mosey-1 big lap around parking lot. Light …
Posted by Lumbergh for MacGruber Today the men of Ambush made the long 3,218,688 millimeter trek from Ambush to converge with the men of CAT. Anyone who reads this that can accurately guess the mileage in 3,218,688 millimeters gets a special prize. NO GOOGLE. Conditions: The weather was weathery Paper Jam told us about his …
Conditions warmer and muggy Disclaimer Pledge of Allegiance COT/prayer Figured I’d bring back the respect Q from April this year since the Pax at the stand never got to participate changed it up a little. Moby stopped in with flowers for us all which wasn’t included in the original workout. Warm up 30 SSH IC …
CONDITIONS: 71 and muggy DISCLAIMER & OPENING PRAYER THE THANG: 10 TTT IC 20 IMPERIAL WALKERS IC 20 SSH IC RUN A LAP 10 BENT OVER ROWS IC 10 DEAD LIFTS IC 10 HIGH PULLS IC 10 SWINGS IC 10 SQUATS IC 10 CURLS IC 10 OVERHEAD PRESSES IC 10 TRICEP EXTENSIONS IC RUN A LAP …
One Minute Warning: Disclaimer: Prayer: The weather: Low 70’s and Humid. Always enjoy my Q’s at the Shank, despite their relentless mumblechatter and inability to follow the simplest of directions (Hash and Rice that was for you). Not surprised in the least to see several of the pax holding each other accountable on Twitter with post …
Nine Pax started their Saturday with an introduction to a Charles Bronson look-a-like. Weather: 75ish and humid as can be expected this time of year A little background might be helpful. About a week ago, our AOQ announced he would be out of town for this Saturday workout and that nobody had signed up to …
YHC decided to check out this new location for a possible future AO. Wanted to come through and give it a dry run. Covered almost 2.2 miles of pavement without repeat. It’s not quite River Bluff but this place has some decent ups and downs as well as what looks to be its own version …
Ahhh here it is my 3-year anniversary, The moment I’ve always been waiting for… At least waiting the past 3 years… Here’s how we celebrate: Conditions: 70 F, no wind, dry, and again no wind. Typical SC midlands weather. Warm ups: SSH x 20 5 burpees (penalty for late Pothole (his lateness was all of …
Good to see a few new folks running the BRR Route. Not too much else happened other than that. Here is the route. Maiden to R on Church StreetMaiden to R on Church Street careful crossing Main, wait for green light R Corley Street careful crossing #6 L School Drive R Harmon Street L Corley …
3 Pax joined YHC on this humid morning to do a little work and break a little sweat. The sweat was broken as soon as you got out the your vehicle. Mumblechatter was minimal so we got right to it. Weather: Muggy Disclaimer/Prayer Grab 2 blocks each on the way the practice field COP: 15 …
WEATHER: Humidity made workout twice as hard. So we had that going for us. THE THANG: Mosey over to sheds by the volleyball courts where the pax find a deck of cards The number on the card represents the rep count. Face cards and Aces are worth 10. The suit represents the exercise. Clubs …
One Minute Warning: Disclaimer: Prayer: Pledge: The weather: Low 70’s and Humid. Good to finally get back out and hang with this great group of guys. I had to, unfortunately, cancel my last Q out here due to a bummed ankle, but, with that behind me, I tried to dial a tough one up for these …
YHC has been working on our new FNG for years. Living right across from the school 5-0 (formally known as Brian) ran out of excuses and joined us halfway thru the SSHs. THE THANG: SSH x35 TTT X15 Line up at first Light pole at back pedal to second light pole and back to first …
Went over to my “home AO” this morning to see how those late sleepers have been faring lately. It seems they’re doing ok! Good to get out and see the men of Graveyard this morning, they put in the work. Here’s what we did. 1 second warning because of post Stridelite Elvis Disclaimer Mosey down …
One minute warning Disclaimer Opening prayer Mosey down the BBS to the warm up area All exercises in cadence 20 SSH 15 IW 10 TTT 10 WM 15 copper head squats 10 LBAC’s F & R The Thang: Mosey to the sideline, or where the sideline should be for some Dora Dora rules a little …
Conditions: Coolish but humid The Thang: 10 pax collected at Starbucks. Most returned. Some excellent times this morning for a longer run, including near 10K PR’s on just a regular Wednesday. Folks getting better. The route: Go West, go South till you can’t go no more, turn right, turn right, Go North til Devine, …
Today marked my 50th Birthday as well as my 1st Q at Boneyard. Thank you to all that came to support my Respect Q. Thanks to all the PAX for everything you have done for me, this truly is more than a work out. This is more like a family. I hope I pushed some …
Pearl Respect Q with Stations and Good Music at BoneYardRead More »
One Minute Warning: Disclaimer: Prayer: The weather: Mid 60’s and Nice. Had a little smaller than normal crowd today with Grout and Chum Lee Co-Q’ing over at Smokehouse, but the 4 Pax that made it out, came ready work and gave great effort! Mosey-1 big lap around parking lot. Light Pole Sprints (about 50 yds apart): …
Perfect weather conditions today in the mid 60’s with low humidity. YHC came (somewhat) prepared to play some games with the men of The Hollow. It went something like this… In The Beginning: FNG? Disclaimer BOM The Thang: Warmup SSH x 15 TTT x 15 Imp Walkers x15 Pax count off 1’s & 2’s Tic-Tac-Toe …
12 beat the fart sack for my 5th career Q since joining the founding of The Surge in October of 2017. I have recently moved across the river and are now taking up residence at Swamp Fox. My old cronies were nice enough to invite me over to visit. It gave me a short 39-minute …
Circle Surcuit at The Surge Slowed by the “Stride Lite Flu”Read More »
Well we didn’t get the 12 pax YHC requested but he decided to go ahead and do a proper back blast anyways. Weather: humid with a nice warm breeze Disclaimer and Pray The thang: warm ups: suicide sprints (med effort) x 2 plus 5 burpee between reps Circle up: TTT x 10 IC, AC x …
3 PAX for SL led by the speedy CoonDog and LEGO with one unnamed PAX bringing up the rear. ‘Twas the night before BC and all through twitter, HC’s were plentiful as was the chatter. Two of the loudest HC’s remained in their fartsacks, instead of 12, we had 10 PAX. The 10 that showed …
Nine pax met at Ambush this morning for their DRP. We had 5 for Stridelite. It was good to see our brother El Chapo back after posting to The Grinder for his first bootcamp on Tuesday. Keep at it brother. Below is what went down on the alley this morning. Weather 74, humid Disclaimer Prayer …
This being my F3 anniversary week and having the Q at CAT, I decided to tweak one of my workouts to reflect the number 48 for the 48 months I’ve been with F3. We had 5 guys show and all put in hard work today. We managed to avoid the sprinklers by working out up at the …
Eleven Pax started their Saturday with some Granola at Turning Point. YHC started crunchy, but ended up soggy. Weather: upper 70’s and humid as can be expected this time of year Circle up – Disclaimer – Pray – start working where we stood. Burpees – 5 OYO SSH – 20 IC Burpees – 5 OYO …
YHC’s F3 name is 7-11 and by contract I am supposed to Q every year on 7/11, therefore YHC did not want to disappoint. YHC went outside the box and decided to have a “scavenger hunt for pain” in which 2 teams would compete to complete 7 workout stations at various places all over New …
11 PAX defeated the snooze button and gathered in the gloom to recognize YHC’s second year of getting better with brothers. Conditions.. like any summer morning in South Carolina, cool and dry! The Thang Warmup SSH x 22 LAC x 22 (11 forward 11 reverse) 2 tours, one mosey without block and one with 1st …
75 Degrees and 99% Humidity made for easy conditions to break a sweat at Surge this morning. 6 Pax showed up after a night of thunderstorms to follow YHC around until he filled close to 45 minutes with an adlib BC. Disclaimer, opening prayer Mosey=Escobar Pac Escobared over to the front of the building for …
MOSEY TO ROADSIDE OF PARKING LOT FOR THE WARMUP EXCERCISES. SSH X 20IC TTT X 10IC WM X 10IC MONKEY HUMPERS X 7IC 5 BURPEES OYO LBAC X 10IC MOSEY TO LIGHT POLES FOR BURPEE LADDER 1 BURP AT 1 LIGHT POLE, 2 AT 2ND AND SO ON… 28 TOTAL MOSEY TO BLOCK PILE AND …
With the new AOQ taking his first week off of his duties he asked if I would make sure the SF got planted ITG this morning so YHC obliged and lead the PAX on an old faithful classic that YHC likes to do when I quick pace is in order here’s what went down… Conditions …
In preparation for The Bounty last night, i read an article with this excerpt: Running Uphill vs. Downhill Running Running uphill works all the “back” muscles — the hamstrings, calves, glutes, hips and even the Achilles and small muscles around your ankles and feet. These muscles help propel us and stabilize us. Hill repeats help …
Circle Up, Disclaimer, Prayer Circle up in the parking lot to warm up 33 SSH 4C IC 33 TTT 4C IC Mosey to the far side of Ambush Alley near PHES. Since the PAX was slowed down due to injuries or mumble chatter indicating that they might have injury, the Q decided to start with …
Temps 75 and Muggy Disclaimer Prayer Mosey to the upper field SSH 15 IC Squat X 15IC Imperial Walkers 15 IC Squat X 15IC TTT 15 IC Squat X 15IC Mosey to the block / brick pile (1 block and 2 bricks per PAX) Set 1 With Your Block – Side Squat to the 10 …
As soon as I arrived I knew this was going to be a long workout since people decided to pick on my “running shorts”. Nub called them swimming trunks because he wouldn’t know what running shorts are anyways. I looked to my right and thought I seen a mystical creature but it was Mermaid and …
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: 20 SSH IC 10 TTT IC 10 squats IC 10 merkins IC 5 slow windmills, 5 fast windmills IC 10 IW IC 10 LBAC F IC 10 LBAC R IC …
YHC loves the Hollow because there are bricks and blocks. While all AOs have blocks, not all AOs have bricks, but YHC loves them. It is a really nice transition point as the workout goes along to be able to shift the weight down. Anyway, YHC loves the Hollow, and the Pax always bring their …
Weather: 72 degrees Count Off Prayer The Route: Maiden to Church L on Church L on Gibson R on S Lake L on Railroad L on Swartz L on Main R on Harmon R on Corley L on Dreher Straight onto Columbia Ave L on George L on Hendrix L on Church Back to the …
I am so very thankful for all the visits, prayers, support and excellent medical care I received. Jim and Sheila are life savers. My sincerest thanks to everyone. JD
Temps 70 and wet (Typical Shank Weather) 1 min warning Disclaimer Prayer COP Let the fun begin SSX X 15 IC TTT X 10 IC LBAC X 15 Forward and Reverse IC OH Clap X 15 IC Mosey to the block pile and pick a winner: OH Press X 20 – 10 Merkins OH …
Its that time of year again. Yes I am talking about BRR training. This year YHC wanted to add more elevation and stay off of 378. Everyone enjoyed the new route in some sort of a weird and twisted way. Only half of the PAX got lost… well that’s actually not true, we all …
YHC turned 44 today and wanted to tackle a tough task on my birthday – since joining F3 (a little over a year ago) we have had some tough boot camps. I have heard some of the PAX talk about a Murph, knowing that this is a really tough thing to do, I decided to see …
Some things always sound better in your head. Eh…you live, you learn. The most important thing is this, 12 PAX defied the fartsack and posted for some fellowship ITG. Everyone worked hard and we tried to prepare ourselves for the day. Let’s get our minds right and get even bigger numbers Thursday. The more the …
Get in that corner and do some monkey humpers young man!Read More »
16 Pax showed up to Graveyard on this beautiful morning to celebrate YHC’s 43rd & 364/365th birthday by throwing himself a Block Party. When you host a party, you get to pick the tunes. A shuffle of the I-pod was just the mix that the Pax were looking for to motivate them through this block …
A day at the beach is one of the best things to cure many ills. But a gloomy morning on the beach just flat out makes you better. This morning, 8 studs from all over North and South Carolina gathered to sweat it out to the tune of 650 total reps and roughly 1.25 miles …
16 pax did the hard thing and put some work in a muggy June morning. YHC spun a masterpiece of a Q with various “pain stations” around the Satchelford area. Everyone went the extra mile as we toasted (for the last time, apparently) our brother who is moving on to the City of the Big …
Conditions – 74 degrees and humid, a preview of summer mornings The Thang – The Zipper, an long time staple in the Amble Route playbook; easily modifiable up to about 4.5 miles; quiet neighborhood run with minimal traffic, sneaky hill work near the end and YHC’s favorite route. 7 pax gathered on a warmish morning …
Conditions: 74* 91% humidity Disclaimer: YHC announces he is not a professional. Please modify as needed! YHC reflects on the 75th anniversary of D Day. Today’s workout will be in honor of the brave men that stormed those beaches seventy five years ago. YHC promises today’s workout will suck but at no time will there …