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Battle Tested Pax Approved

It was a beautiful, muggy morning and Chaser showed up looking like he had already jumped in a pool.  YHC confirmed that he would stay for the entire workout for this Q, even though he had another golf match to attend. YHC shouted out something stupid and quick that resembled a Non-F3 approved disclaimer, that …

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A CAT-less CAT-5

Conditions: 60′ and clear Intro, disclaimer and prayer This morning 20 PAX made their way to the stadium, block in hand, in preparation for the monthly CAT-5 AMRAP. After a brief conversation as to who would Q this morning’s events, YHC laid out a disclaimer and a quick prayer and off we went. Starting at …

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

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

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

***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

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

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

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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Sun, Moon and stars

7 pax showed up for morning of fun at the hands of YHC. Moneypenny graciously allowed YHC to Q the workout for my 46th trip around the sun. The air was heavy with humidity but the pax had no idea what was in store as YHC pulled some astrology facts for the last 46 years. …

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Merkin Mile x2

It was great to lead the PAX again on a great may morning. What started fun for YHC ended fun with lots of work in between. Thats all anyone could ask for. The PAX also had badger and his family on their minds as the red colors would suggest. Smokehouse PAX didnt know badger but …

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Peachy Special

The Hollow boys came to work today. What an outstanding group of #HIMs. The humidity is out in full force but that did not slow these men down. YHC was honored to lead this group in the Tuesday #GLOOM. Weather – 68 degrees and Humid Welcome Disclaimer Prayer Thang: Pair up/Grab a block and mosey …

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Back and Forth Blocks

YHC was carrying some sore legs into Ambush so this was a dedicated upper body workout. Hopefully the men of Ambush thought it worthy of them. The mumble-chatter seemed to suggest they enjoyed themselves. So here is what went down. Conditions: 60 and clear Intro, disclaimer and prayer COP SSH x 15 TTT x 10 …

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Stumble 5/16/2018

Conditions: Muggy Tha Thang: Mosey to Queens Way out to Old Woodlands down to Saye Cut to Galloway to Christie to Byron left on Shelly to Coachmaker left on Rockwood right on Knollwood right on Veterans right on Britton to Burnside back to veterans then right to wormwood to Galloway to Old knight BOM

Kotters to the Humidity

Wednesday at Scramble, 5 to 6 miles on tap here’s what we did: Left on Forest, Right on Trenholm, Right on Spring Lake, Right on Spring Lake Circle, Right on Shorebrook, Right on Eastshore, Right on Lake Shore, Right on Forest. Announcements: Bull Convergence on May 28th Scramble Runvergence on June 1 Take 5 minutes …

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Thunderclap 5000

So 17 PAX decided to get out of bed…really early in the morning…ignore the humidity, and see what the hell the “Thunderclap 5000” was. It was awesome. It was epic. There was a lot of complaining. A lot of farting. And in the end, everyone’s arms were smoked. You’ll thank me during the summer when …

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Kilbourne Hill Redux

8 or 9 pax braved the weather ( a lovely 71 with no clouds) for a blast from the past Out and Back route down and then up, up, up Kilbourne Hill with runs from 2 (YHC) – 4,2 miles. Feels good to be back with the Amble pax after a 3-4 month stint on …

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Dirty Dozen

Warm-Up 20x SSH 20x LAC 15x IMW Each Pax retrieved a block and went to the planters The Thang “Dirty Dozen” 12x Curls 12x Bent Over Row 12x Squats 12x American Swings 12x Squats 12x Bench Press 12x BBS 12x Dips 12x Box Jumps 12x Over Head Press 12x Russian Twist 12x Flutter Kicks COT …

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Only ONE Bouknight

YHC showed up at 5:01 so our AOQ was “happy” enough to lead our group in the COP, I also gave a disclaimer that there could possible be some sneezing and poots. I planned this workout when I was in much better shape but since the P200 I haven’t been making the greatest decisions as …

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Home Sweet Home

Because nowadays I relate more to Old Fat Vince than Young L.A. Vince… So, today YHC did something that I have put off for one reason or another and that is Q’ing at the AO where I started F3. That being said, I left today with a quiet sense of accomplishment. I assume most PAX …

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Rooster previews the poultry festival 5K route

Belding: 5 pax ran the SC poultry fest 5k route! The coolness of the gloom was multiplied by 30 mph winds. Numb hands and arms were nothing for these 5 pax. These pax got better and the fartsackers missed smelling Hite’s Friday morning butts.

The Netflix Movie Challenge

9 pax came together on an awesome morning to better themselves and test their knowledge in some 80’s movie trivia.  How the pax answered the questions dictated how many reps of each exercise would be required.  The QIC, had some challenging questions, as well as some “softballs.”  The pax represented themselves well in their answers. …

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In Your Eyes

11 PAX posted at Shawshank this morning for some block work and Gauntlet prep. It seemed like we spent most of the time holding blocks overhead, a la the movie Say Anything with John Cusack and his boom box playing “In Your Eyes” by Peter Gabriel. This morning was pretty much exactly like that, and …

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Ruck Q Too

YHC was eager to bring a Ruck Q to the PAX in an effort to keep things fresh and somewhat new for the group.  YHC threw out  a preblast of sorts letting everyone know that a backpack with 20-30lbs of weight was encouraged but not necessary to complete the workout.  We ended up with a …

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Wing It

Ambush’s Q sheet has been staying full for the last 6 months. Not getting to Q much I decided to sign up a few weeks back when I saw an opening. I forgot all about it until yesterday afternoon when my Twitter machine had a notification from the shovel flag. …thanks Mr Flag! Only problem …

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Summit Day At The Castle

7 PAX posted to the Castle Gloom. The North Face awaited. Conditions: 42 degrees and very windy Disclaimer Warmup: 20 SSH IC 25 LBAC fwd and Bwd IC 20 mountain climbers IC 20  vertical mountain climbers IC The Thang: Each man gathered 2 bricks and a big block 15 sit-ups with bricks 20 more mountain …

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4 Corners

  7 PAX posted on a chilly morning in March.  Work was done by all. Warm Up: 30xSSH 30xOAC 20xTTT   The Thang: PAX mosied over to the football field and did the 4 corner suicides. Starting at the first corner of the end zone, pax completed 10 merkins, ran 100 yards to other end …

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Goodbye, Carl

The threat of Cantore couldn’t keep these three stubborn PAX in their fartsax this morning.  We lucked out with a break in the rain, which meant no impromptu WOD in the Lex parking garage. Welcome, Disclaimer, and BOM The “Route”: https://www.strava.com/activities/1460607840 Prayer Requests: *Dear Diary *BarCrawl’s FIL Announcements: 03/23-24: P200. 03/30: Good Friday Crossruck – …

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10 Yards at a Time

Conditions: 50* and Clear Intro, Disclaimer and Prayer COP 20 SSH 20 TTT with behind the back claps 10 Merkins The Thang: The PAX of CAT were blessed with a rain free, crisp morning to get better. We took full advantage of this opportunity as everyone left better for having come. Although we are a …

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Take Up The Cross at Crypt

Weather: Brisk 37 degrees but clear The Thang Opening/disclaimer/prayer The Crypt pax have been looking for a push as many are entering the final stages of preparation for the P200.  The mumble chatter was strong as were the backs of these men.  The challenge of this workout was for the men to “take up their cross”.  …

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Reps and Bears

Took a lap around parking lot 20 x SSH 20 x Overhead Arm Claps 20 X TTT   Grab block and bring back up to parking lot. Complete 25 merkins at the start, run to the end of parking lot, 25 more merkins, run to the start do 25 more, run to the end once …

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Engage those glutes!

8 Pax crawled out of the firm grasp of their fartsacks to post to Ambush for a little bit of learning. YHC has been taking his travelling form school around to all of the AOs and it has been loved by few and hated by most, including YHC! The theme of the day was “Engage …

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Speed Ladder at Scramble

With P200 inching closer and race season about to pick up, the order for the day was speed work. Here is what ensued… Conditions: Low 60s and rainy The Thang: Turn left on Trenholm to Lander Right on Lander and group up again at corner of Lander & Furman. The ladder was explained as such: …

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Meatball-Less Workout

Conditions: Nice Disclaimer and Prayer: We prayer for Meatball Drop and immediately perform 30 Merkins OYO. We then went right into four corner in the big parking lot. We performed 25 Merkins at each corner OYO and planked for the 6. 100 Merkins completed and a little running to warm up the body. A few …

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Swapfox backblast

The Thang: Run out of Crayton and down Clemson to corner of Clemson/ Chicora – Circle Up SSH x 20 (IC) Merkins x 20 (IC) Flutter Kicks x 30 (IC) Squats x 20 (IC) Run to the low ground on Chicora – Dueling Hills – Round 1: Merkins x 5 Sprint up Chicora to Chicora/Clemson …

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