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Soda City Goes South (or East, or whatever that compass direction is)

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Conditions: Sticky but perfect Introduction of Guest Q, YHC, courtesy of Legion/Stumble in F3 Columbia. Disclaimer Assignment of jobs: Point, Sweeper, MumbleChatterer, Timer Tha Thang: (disclaimer part deux: No Wienke, so counts and exercises likely off significantly) Mosey to field and circle up. SSH, LBACs, OHCs, Imperial Squat Walkers, American Hammers, BBSU. Mosey to playground. …

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Insta-Worthy

@f3woodshed, Columbia, SC, Other / By

OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP” WARMUP WINDMILL …

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Mean Mean Stride

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***Posted on behalf of Kukoc*** Route: N on Hwy 6 R on Whiteford Way R on Hwy 378 Continue to S Lake and back to SF   Announcements: Shawshank 4yr Anniversary on Saturday Paper Jam and Juice doing Long Run Stomp the Swamp August 25 – now Includes Ruck division   Prayer Request: Recall’s friend …

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Almost Merlot’d My Own Q

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They always say “Only Q what you can do” and we certainly pushed that to the limit this morning.  YHC has been slightly under the weather lately and pushed it to the limit this morning, taking the drive home rather slowly after feeling some merlot brewing. Nonetheless, the boys of TP did not let me down. …

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Just a few swings, merkins, squats, curls, & high pulls at The Hollow

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Twelve Pax did the harder thang and pushed through some circuit interval training.  Good music, great camaraderie, and a little sweat was on display this morning. Conditions: 73 degrees and 95% humidity.   But there was no rain! The thang: Disclaimer and mosey to the block pile.  Everyone grabs a block and goes to the courtyard. …

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Just a basic brick Q

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Prayer & Disclaimer COP around the school  5 Burpees SSH – 15 ic 4 Burpees  TTT – 15 ic 3 Burpees Arm circles -15 ic each way 2 Burpees Good mornings – 15 ic 1 Burpee Head to brick pile grab 2 bricks Mosey to Front breezeway Chest press – 25 ic Merkins – 10 …

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