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Scotchfest at CAT

9 pax defied the #fartsack this morning as YHC was called out of the bullpen to Q.  If Gravedigger says he is too banged up to Q, and if you know Gravedigger, then you know it is legit.  YHC wanted to dial up a good one to push the pax since that is was GD …

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No Rain at Stride

“And I don’t understand why I sleep all day And I start to complain that there’s no rain” If you are a fan of 90s alternative rock (and who isn’t?), you might recognize these lyrics from the Blind Melon song, “No Rain”. YHC had this song in mind this morning when heading out the door …

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F3 Scramble

Nine Pax scambled up and down hills, dodging potholes and distracted drivers along the way. The thang: Starting at Trenholm Plaza, up Forest Dr. Left on Brentwood, Left on Buchanan, Left on Trenholm, End at Trenholm Plaza. #Coffeteria followed.

The Haynes Preblast

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, …

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Rooster Ruck Workout

YHC and the other AOQ in the town of Batesburg-Leesville went back and forth last night about who would be the man to lead the men posting at Rooster in the gloom. YHC had not taken a Q since going out on injured reserve. After securing a few HCs from Pax to bring their rucks, …

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Burpee-Less Miles

YHC finally got to lead this group of fine men. YHC promised a Brupee-free workout with no ticks attached. This was a crowd pleaser especially with Lt. Dan. The goal today was to keep the PAX moving which we did while mixing in a few exercises. The PAX covered approximately 2.2 miles this morning. Cudos …

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There is no such thing as too much handball. And, introducing F3 The Ocho.

25 pax made it Depot this morning at 0630 for handball.  As it should be. 6 ruckers + 1 runner for pre-handball double down miles. Conditions Low 30s, Dry. Disclaimer/COP SSH, 20x Imperial Walkers, 20x JD then showed up with the handball and jersey.  Teams selected by 1/2s.  1s were yellow.  2s were red.  1s …

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Building Men In Snow

YHC was excited to travel to F3Saluda to led the pax just getting a taste of what F3 does. When YHC signed up a week ago no one knew the Antarctic front was coming through. The pax showed up and showed out in 14 degrees windchill 9 degrees and snow and ice everywhere. Conditions: Colder …

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Another stupid idea

15 Pax defied cantores and posted to Shawshank despite the sub-freezing temperatures. The difference in warmth of the fartsack in comparison to the AO was a good 50 degrees depending on the amount of methane present in said sack. These are the mornings that #warstories are made for. To top it off YHC had a …

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Leg Dayeeeeee

It was a fine morning – a welcome break from the cold. No better day to gather together with my brothers and enjoy a little work for our own betterment. Weather: Mid 50s with a light mist Disclaimer/Prayer The Thang: Mosey around the lot a bit, COP on the field next to the lot. All …

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4 x 4

8 men gathered in the gloom on Thursday for a workout that was high in humidity and sweat. YHC pulled into the parking lot, tied my shoes, and made my way to the shovel flag with about 10 seconds to spare. From there, we didn’t let up. The weather was warm, the effort was high, …

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Let’s get Saluda going

YHC is excited about the launch of F3 in Saluda and decided to Q for the first weekday BC.  Many Smokehouse PAX reached out to make sure I had someone riding with me to the workout which was appreciated.  Matlock volunteered first, so we met up and headed that way.  We decided to get there …

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Push Up Pops

Conditions: Not favorable even with layers The Thang- 1. Merry 25 SSH IC 20 LAC 10 OAC 2. Mosey to the hand warming benches for an exciting game of power hour! (Well not a full hour, more like power half hour) For anyone who     hasn’t attended a gathering of drinking age youth, this …

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Merry Chri(s)tmas at TP

6 PAX posted at Turning Point for a modified Saturday workout with limited running and no burpees. Good conversation during the entire 45 minute routine. Conditions– 50 or so and clear The THANG: Disclaimer- Prayer Mosey to the lower BB court for COP SSH, Through the tunnel, Imperial Walkers, Arm circles, Merkins, Squats all IC …

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GO BILLS!!!

11 Pax came out to The Castle this morning for some fun with the Buffalo Bills. With 2 weeks remaining in the NFL season, the Bills are on the edge of making the playoffs for the first time this millennium! Yes that’s right, 17 years with no playoffs, but currently tied with Baltimore for the …

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Tutu’s 5 AM ALARM

8 PAX fought the FS and hit the 5 AM ALARM Q to watch some shooting stars from Germinid Meteor Shower. In attendance –Britta, Squatter, Juice, Paper Jam, Pennyworth, Bambi, Meter & Tutu Conditions:  34 degrees, cold! Disclaimer and Prayer It was stated that we would do all exercises in 20’s and that we would …

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Da B.O.M.B.Squad

The air was crisp and the ground was wet. Perfect conditions for eight of GOAT’s finest to not to train for Kiawah. My overwhelming enthusiasm was immediately noticed by everyone from which I was commended for. Then discussions began of Uncle Rico’s admiration of blow up decorations and excessive lighting. Once procrastination ended, Merry began …

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A Capitol Tour of Capstone

8 Faithful pax did the hard thing and showed up to a rainy and cold Friday morning to get some Fitness and Fellowship in, on a short 3.2 mile route to USC and back. Even though the weather outlook was terrible at the start, the rain was quickly forgotten once we started moving and began talking, …

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Dirty Dozen Part 2

5 Pax chose the hard thing and join “Tory” for his VQ Warm-Up SSSx12 IPWx15 TTTx15 LRCx10 front and back   The Thang: 12 Sets of 12 Merkins x12 Squats x 12 Dips x 12 BBS x 12 Run up the stairs around the health science building and back to the planters. Rinse and Repeat. …

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Bing Almost 5K Tribute

Bing recently handed over the shovel flag to YHC and this BC was dedicated to his leadership. The Thang was inspired by one of the tougher workouts YHC remembers Bing Q-ing. All of us at Shawshank are better because of his keeping us in line over the past year. Thank you for all that you …

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Heavy Things at Hammer

9 Pax emerged from the fartsack at #Hammer looking for an opportunity to #getbetter. YHC recently signed up for the Midlands GrowRuck event in January so the plan was to get comfortable carry heavy objects for 45 minutes. Hammer Blocks never disappoint. Conditions: 47 degrees and clear, perfect weather to get after the workout The …

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Tour De LHS

YHC will be the first to admit that this was not the most thought out or original workout in F3 history.  So, a tour of the high school campus was done with hard work put in by all 15 pax that posted.  YHC loves to watch everyone push each other and get better.  It was …

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Championship Saturday

28 pax posted at Snakepit saturday morning for their own version of UF Championship Saturday.  We divided up into 4 teams of roughly equal numbers (each captained by a 2.0) and split the stadium into two shorter fields. The 4 teams played each other in a round robin format and after a designated amount of time, …

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The New Depot Thanksgiving Tradition: Flag Football & All of Its Awesomeness

About a week or so ago, YHC spied a blank space on the Q sheet for Thanksgiving.  Fearful there would be an AO closure, the blank was filled in with “Flag Football.”  22 pax responded to the Bat Signal and appeared at Depot at 0630 for some “No Rules, Just Right” Football.  As the title indicates, the …

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Need more Cowbell for Tutu’s 46th Birthday Stranger Things Q.

8 PAX wanted more Cowbell for Tutu’s 46th Birthday Stranger Things Q. Conditions: 29 degrees, cold! Disclaimer and Prayer Mosey to the Football Field and get two bricks. Mosey to the block pile and take blocks to goal line on football field Birth Day Michael’s –B_M_I_C_H_A_E_L_S • 15 Big Boy Sit UPs • 46 yard Sprint …

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7 minute abs, if you aren’t happy with the first 7 minutes, we’ll send you the extra minute FREE!

18 Pax Appeared in the Gloom for an ab filled workout.  Apologies for the wet grass, but I can’t control the dew.  Attendance was great, men of the Hollow always ready for an F3 Bootcamp.  Cheers to the Stride Lite squad prior to BC. Conditions: 40 degrees Disclaimer: Listen to your bodies, but If something does …

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Tabata Boom

5 PAX gathered for sage words on holding a marriage together, dealt out by Thumbs Up. YHC tarried a few minutes too many in the old sackaroo, and sauntered up just in time for it to be over. TU had other obligations, and hit the trail after Study Hall. The brave men that remained enjoyed …

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Riding in honor of “Cheech”

There was no doubt that the new AO, “chain gang” would represent for a “Cheech” celebratory ride.” 5 pax braved the cold to put in a 10 mile outer loop ride. Welcome “Snuggles!” The PAX: (5) Q- Taurasi (respect), Touch of Grey (respect), Moist, Lookout, Snuggles,… Snuggles broke down,… physically ok, mentally strong! Next week,… prep ride for Rudolph’s Revenge …

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“Recovery”

Kettlebell Ladder Challenge Q: Brainiac Conditions: 40   Disclaimer: Brainiac   BOM:Brainiac    With many PAX recovering from the Cheech 10 K and Lexington 1/2 Ebert mentioned that he was going to close The Python. Hoboken had already mentioned to YHC that he was coming. So, YHC received Ebert’s blessing and the 2 of us got to work. …

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Mary Jane’s Even Flow Burpees Helped to us to Just Breath Like the Wolf

YHC was very excited for this VQ and wanted to make it as memorable and enjoyable as possible.  What better way than with a little music and some burpees.  YHC started F3 last February and remembers the first workout very well, specifically how few burpees and merkins he could do (3-5) and how close he …

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Statehouse and Horseshoe

Fridays are a special day at Ramble.  Run 20 Minutes, then 60 Minutes of coffee.  This puts some limitations on the Q, most of which I ignored. The Thang! Run down Wheat, up Main, around the statehouse, down Sumter, through the Horseshoe, then back up Devine. Looked something like this.

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