The last week plus have been something, since the Cannonball run people have definitely been stepping up their Q game. During a long run on Sunday, YHC was stewing over all the great recent F3 events and how much F3 has done for YHC personally. F3 has given YHC’s life more meaning and purpose. Plus, …
8 pax braved the start of the cooler conditions for the year and posted at Crusade for what turned out to be a great route (if YHC must say so himself) and great running conditions. Conditions: 35 with clear skies and a cool crisp breeze It started like this: Circle up, Count off (8), Prayer, …
When I signed up for the “Bring the Ruckus” challenge, I initially chose a different date. Due to a scheduling conflict, I switched to the 28th. Not only did this mean I would have to plan for a full hour of pain (as opposed to the mid-week 45), but I’d also be leading the workout …
Pax & Families- The Go Leo Go 5K Run/walk is TOMORROW and team SPEEDFORNEED is ready! First of all, thank you so much for your support for the SFN initiative whether through your donations, encouragement, retweets, manpower, or ideas. We have a large number of pax and family members signed up and ready to race. …
Go Leo Go – The Speed For Need Inaugural (Midlands) 5k is TomorrowRead More »
9 Pax show up this morning to…you guessed it, get better. A couple weeks ago, YHC created a VERY optimistic workout and only got through 1/2 of it. Therefore, it was a no brainer what today’s beatdown would entail…the backside of my weinke 😆. Conditions: 53 deg, stars ✨ brightly shining, and pretty much perfect …
YHC has to admit that this was not the most sophisticated workout. However, 16 pax got to take a ride on the pain train, which is fun for men of all ages. We did some other stuff too. Here’s what happened: Conditions: Perfect. 55 degrees and dry. The Thang: Disclaimer BOM Mosey around the parking lot …
Conditions A brisk 53 degrees (Fall is here!), slightly moist from yesterday’s rains. Moon in waxing crescent, approximately 20% illumination. Negligible pollen count. Circle Up, Disclaimer, Warm Up SSH x 19 IC Calf Raises x 16 IC Squats x 16 IC TTT x 16 IC IW x 16 IC OAC x 16 IC Gilad’s Pelvic …
Conditions: Nice and Cool 48 degrees The Thang: 1. Run to parking lot near Eagles Rest: 16 SSH IC 10 TTT IC 20 LBC 20 LAC (10 forward, 10 reverse) 10 burpees 2. Eagles Rest: 1. Merkins 25, 20, 15, 10, 5 then backward run to wall by tennis court 2. Big boys 25, 20, …
The men of Batesburg-Leesville have been a true inspiration and have also been a huge help and encouragement over the last year. The last 9 months or so, have been hard. YHC went from running in 30Ks to crutches, no meds to a self full, posting 5 days a week to barely posting at all. The …
4 Pax posted to #Battle not knowing what could possibly be in store. Dealer’s Choice usually gets out of hand at #BATTLE because these dudes are competitive and don’t know when to stop. Conditions: 68 and a whole lot less humid! Run to the Circle of Death. Cesspool: 15 Merkins IC Garnish: 20 Squats IC …
15 PAX posted for YHC’s Q that included the DEVO as well. This was a plan that included logging some ground and boot camp for those “non-runners”. Here’s the THANG Conditions: Perfect with a little chill in the air and 55. Right out of the parking lot onto King. Right on Wheat. Right onto Woodrow. …
YHC has the pain and the PULPIT this morning at #THUNDERRead More »
6 total PAX came today!! Chilly morning with some great men!! Mumble chatter was low but excitement and work level was high!! Awesome time with some awesome guys!! Disclaimer and Prayer Weather: 40’s and damp COP: SSH x 50 IC TTT x 20 IC LBC x 30 OYO Merkin x 10 IC Mosey to …
Weather: Chilly 46ish The Thang: 7 pax came to enjoy yet another comfortable Fall morning. We may actually be in Fall now. Warmed up with: SSH x 20 IC Hillbillies IC Mountain Climbers x 10 IC Merkins x 5 IC Quick mosey around the circle lot. Each Pax, grabbed a block because they’re fun to …
YHC arrived to see more cars than Pax as 2 had set off early to get in some bonus miles. Way to push Wilson and Urkle. The Rooster was alive with 13 total Pax including 2 FNGs (Welcome Steven- Happy Meal and Cody-Sparky) for the mornings’ run/ruck. The ruckers headed out in search of possums …
Let’s see if we can find those early out of the roost PaxRead More »
YHC would like to start off by apologizing to the PAX of C.A.T. for neglecting the responsibility of QIC for this past Saturday’s Bootcamp and not posting a BackBlast. For that I am sorry, and with that, here it goes. I am not sure why I thought it would be a good idea to have …
9 on hand for a delightfully pleasant Dueling (Co-Q) by Detour and Duckie Conditions 56 degrees, clear skies, full hearts The Thang (detour) Detour SSH x 25 Little Baby Arm Circles forward x20, Little Baby Arm Circles forward x20, Mosey to cinder blocks and to basketball court TABATA (20 s on, 10 s off, x …
YHC grabbed Q late after learning Happy Trees would have start and leave early. Early indeed as he was finishing his run at Rooster as we were arriving. Danger Mouse brought a FNG (his dad to later be named Penfold). In all we had 2 ruckers who looked to set a fast pace and 6 …
This idea of a partner workout came to YHC after one workout that didn’t exactly go as it should. Think of today as F3 Team Building. I was impressed. Conditions – Holy Humidity. Disclaimer The Thang We of course started with my favorite – SSH x 25 (OYO) YHC instructed the PAX to partner up …
10 pax gathered at Crusade for a morning of getting better together. Conditions: mid 70’s and humid Disclaimer/Prayer/Safety Reminder/Count off (10) The Thing: Depart Crusade, Left on Hwy 378 Right into the 2nd entrance of Carriage Hills Lakes Take every left turn you encounter At 22 minutes, turn around Take every right turn until back …
Since today is No Help’s last day before surgery, we will call this the No Help send off workout. We are all looking forward to the No Help welcome back workout in the near future. The Thang: Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance Mosey through parking lot. High knees, regular, butt kicks, …
9 men took their Daily Red Pill, choosing to run an hour in a sauna. Pepto came to win. After COT, we exercised our freedom and pledged allegiance to the flag of the United State of America. Aye! Conditions: A steamy 76 degrees The Thang: Count off Disclaimer BOM Maiden L on S. Church R …
Weather: 57*, calm PRAYER/ DISCLAIMER MOSEY TO TEACHER LOT COP: IW X 10 IC TTT X 10 IC SSH X 10 IC LBAC X 10F/ 10 R IC SQUATS X 10 IC MOSEY TO TRACK INDIAN RUN- 3 LAPS W/ SPUDSIE (HOT POTATO) IF IT RINGS WHILE YOU ARE HOLDING- 1 BURPEE THEN CATCH THE …
For five years, F3 Columbia has been destroying #SadClowns in the greater Columbia area and there has never been a better time to come together, celebrate the impact the Pax have had on our community and re-energize our efforts to lay waste to the remaining #SadClowns all around us. F3 has been strong in large …
Weather: very pleasant running temps, if only it always felt this good. One man wanted to keep an easy pace, so he would have fresh legs for a long trail run over the weekend. This sounded like a great idea to the rest of us. So we set out with the goal of actually enjoying …
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
6 Pax arrived at the Tooster ready to get better and that’s what we all did. After some chatter about Apple and Amazon we were ready to hit the streets. Parks and Rec was less than enthusiastic about running but run he did. Tclaps! It was nice to hear whispers of encouragement from Hollywood’s estate …
13 PAX posted at Shawshank for the 8th running of The 2017 Slammer. It should’ve been the 9th, but thanks to Cow Bell there was no Slammer for the month of August. There were also no complaints. Anyway, here’s how the September edition went down: Conditions: 72 deg F and muggy The Thang: Starting at the Shelter: …
17 total PAX enjoy a boot camp style workout along with a friendly competitive relay race. Here’s how it went down: Warm Up Side Straddle Hops Windmills Imperial Walkers Squats Mosey 1 lap around parking lot Workout Grab a cinder block and line up on the track. Cusack to station 1: 10-10-10 (10 Merkins on …
It’s a been awhile since YHC has had the pleasure of leading the pax of Jumanji. The “Herd” did not disappoint and YHC even left with a gift. Disclaimer Prayer COP SSH x 20 IC TTT x 15 IC IW x 15 IC Flutter Kicks x 40 IC Burpee x 10 Every Minute on …
7 animals defeated the fartsack, & emerged from the gloom this am to test themselves before the sun came up. Hard work was done. It hurt, but I hope folks got a little bit better this morning. Solid work by all! See below for details: Conditions: Felt pretty good out The Thang: **Slaughter Starter** (20 …
YHC’s home town is launching its very own F3 region. F3LaurensCounty is having a tough go after the launch didn’t go as well as planned. YHC has been determined to do everything he can to help. YHC has EHed everyone he knows that still lives in the Laurens area. This was the second trip from this …
The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …
YHC put out a challenge that if F3 Lexington beats its attendance record AND Turning Point topped that list, he would HC for the 2018 P200. Well, the attendance record wasn’t broken, but the brothers of TP came through and topped the list. Of course, that has become the norm these days. It was good …
Conditions: warm 70 degrees and humid for the first day of fall. the thang 1 mile mosey around the school (70% effort) 800m @ threshold pace. Jog 1 lap recovery (80% effort) 400m @ interval pace (x2). Recover (90% effort) 200m @ repetition pace (x2). Walk 200m for recover (95% effort) 100m sprints (x2) run …
Weather: 68 and muggy. 1 minute, Disclaimer. Off to the front of the school for COP. Bud is running late so DirtBag hangs back for him. Nice. COP: 15-SSH; 5 – Merkins; 15 windmills; 5-Merkins; 15- Iron Crosses; 5-Merkins. Off to the top of Abacus Mtn. With the Bourbon Chase fast approaching YHC thought some …
YHC really likes the route he had planned for some reason. Maybe it’s because we only seem to run it when he’s the QIC. Maybe YHC just likes the word “Swartz”. There’s nothing really special about the route. Maybe it reminds him of the cult classic movie Spaceballs and the power of The Swartz. …
YHC was excited to get an invitation to Q the CAT pax this morning. (So much so that he set 2 alarms and still woke up at 3:30 for the long pilgrimage in the rain to LHS.) Having no prior visis to this AO, YHC relied on the advise of one of our asian wise men, #BlameDunphy, …
7 Pax escape the fart sack and head to the gloom for some Fun with numbers and blocks. 15 SSH 15 IPW 15 Windmills Head to block pile and get block and return to parking lot. Pax would start on one end of the parking lot and preform the following 5 Burpess 10 BBS 15 …
13 PAX posted at Shawshank for a BRR recovery workout with some running to loosen up the legs and some ab work to tighten up the six pack. Disclaimer, Prayer The Thang: Circle up in the parking lot: – SSH X 25 IC – TTT X 25 IC – LBAC Forward X 25 IC – …
11 pax braved the 65 degree weather and invading college track team for a pretty gruesome circuit series at Emily Douglas. Bonus points to Cess for for channeling the Backstreet Boys when YHC warned the pax not to let their bodies rock during a plank sequence. The Thang: COP SSH IC x25, lil baby …
Inspired by a tweet from the AOQ lamenting how he wished he were at the BRR this weekend, YHC took the crew on a mountain climbing expedition. And, had Pipeline made it, we would have had a full 9-man team. As it was 8 of took on the challenge. As always, attending and leading the …
Dawnstrike (#funnerestAOever) Goes Mountain ClimbingRead More »
A few weeks ago, after a little Twitter war with the Crypt shovel flag and some instigation from No Help, YHC realized that it had been quite some time since he has Q’ed at Crypt. I promptly placed my name of the Q sheet and told them to save the date – Sept. 7th. Well, …
Where are all those hardcore pax I hear about at Crypt???Read More »
29 Pax posted for the September 2017 installment of the Kamikaze. After a 6 month hiatus, the Signature AMRAP WO of Turning Point finally returned to the schedule in its proper place – The 1st Tuesday of the month. Strong work by the pax. Should boost some PT numbers this month. The next Kamikaze will …
Conditions: 71 and humid, The grass was more or less dry The crowd was light this morning but the workout was not. Several BRR running Pax wisely stayed away. A couple Pax that have been missing from our ranks were back for a no running workout. Smokehouse is trying out this core workout thing for a month just to see …
***Posted on behalf of Brainiac*** Honeybun was scheduled to Q today, but his M’s surgery was postponed from Friday to Saturday morning, so Brainiac stepped up and volunteered to cover in HB’s absence (speculation was HB was running hallways and carrying patients up the stairs to avoid the workout DT’s). Brainiac put it out via …
Last workout before football season and the weather has begun to feel much more like fall. As always, the last Thursday of the month means #dealer’schoice and loads of fun. Without further ado — Conditions — Slightly humid but felt great The Thang — Blowout- 20 SSH, LBAC forward and reverse Wal-EE — 30 Merkins, …
This was the third edition of the Grinder while DJ Jam pumped out the tunes. Paper Jam has now brought a different speaker/ sound system each time. Thanks to him for getting here early to setup. The men all pushed extra hard this morning. When time was called by Sawdust, they kept working. Conditions: 69, …
Nothing like waking up at 0515 on Q day – a stream of expletives, throw on the first thing within reach, brush the teeth (Nantan said so), and peel out of the driveway as the neighbor and his dog run for their lives. The one thing YHC did not do while en route to the …
17 Dedicated PAX braved the threat of rain and drenched their shirts in this workout: Mumble chatter from the get-go and I wouldn’t have it any other way!! Shank never disappoints! Circle and Prayer Run a lap around the creek: Bear crawl over bridge ,50 Overhead Claps in cadence ,20 Little baby arm circles IC, 20 …
11 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. With cool temps and a lack of creativity, YHC reached into the history books for a redux of a favorite – #TombeeTorture. These #HIM made it quite clear that they continue to #GetBetter each and every week. It was an honor to lead these …
The PAX of Hammer had been in a brick desert for a while now. The gracious McNugget was able to find something even better than the pavers from before, cinder blocks that had to weigh more than any we’d ever had. YHC was touched by this gesture and wanted to put them to good use …
We’re gonna build a workout, and the PAX are gonna pay for itRead More »
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
13 faithful posted for four fast and flatish miles. Conditions – 77 degrees The Thang Depart SPC heading down Woodrow. Turn left on Wheat and run to Ott. Turn right and run to Heyward. Turn right and run to Pickens. Turn right and run to Wheat. Turn right and run to Woodrow. Turn left and return …
Shawshank had 14 Pax come out to witness YHC’s redemption of “the worst” Q of all time. Apparently, some PAX thought that 500 Merkins wasn’t making anyone better during the last Q. Good thing there were better plans in place, even if it was a little lackluster in execution. It was good to see these …
Backblasts are probably the last thing YHC thinks about when agreeing to Q. This is because it’s probably the least enjoyable part of the workout. Planning the workout can be fun–it’s a time to put your Q’ing knowledge to paper and see what kind of sadistic workout you can come up with. The actual act …
YHC post for the first time in a couple months to deliver a beat down of epic proportions to make up for a #fartq in June……. not really but work was had by all. It’s funny how quickly one can get out of the routine of posting and how hard it is to get back. …
26 Pax posted for Breaker Breaker’s VQ along with an assist from Good Hands aka his son-in-law who also provide some driving/trucking tunes ranging from Alabama to AC/DC to U2 to Bone Thugs in Harmony. (“Best music mix ever!” at a Q). Breaker Breaker has respect due to his age amongst the F3 Pax but …
15 pax gathered this morning and endured the humidity and this one hill! The workout this morning was designed with several things in mind. First, the BRR is coming quickly! Second, TP fartsacked on Friday for the Reaper. Therefore, BRR training and making sure TP got lots of hillwork made this the perfect for the …
18 Pax gravitated to the gloom of Crypt for a mix bag of betterment. The swirling snakes were working overtime yesterday to ensure YHC added some new craziness to his routine. The new exercises proved to be successful in increasing the suck factor and decreasing the mumblechatter factor even with Copay, Thumbs Up and Hanging …
19 Pax emerged to find out what was in store for them. With a gentle start we ended with a bang. Conditions: 74 and humid as all get out The Thang COP SSH x 25 (IC) Air press x 15, LBAC forward x 15, LBAC backward x 15 (IC) Merkin jacks (combo of merkin and …
10 PAX posted at the Woodshed this morning looking for a dose of the Red Pill. YHC chose to revisit a Tabata workout I did over a year ago at the Shed. I used the Woodshed’s fitness test we call The Axe. It is a full body fitness challenge that cycles through a course of …
With no Q on the roster, as AAAAAOQ I thought it would be a good time to allow our 6 virgin Q’s to each run a section of the WO. This proved to work perfectly, 25% of the time. The weather: 72-74 and muggy The Thang: Webber led the warm up and after that, we …
20 pax including one FNG decided to leave the cozy environs of their beds this morning in order to get better. YHC tried not to disappoint with the workout. Conditions: Low 70’s and humid Warm Up: All IC (Except Burpees) SSH * 15 Merkins * 5 Windmill * 15 Merkins * 4 TTT * 15 …
When my Brother Grout contacted YHC to invite me to Q the Tomahawk Pax, YHC was excited to have the opportunity to finally make the long trip over from the metropolis of Swansea to the Gilbert Metro area. What YHC forgot was there is no easy or direct way to get there from my location. Therefore …
With the option of a run with flat terrain or the daunting Bernard Mt and Long Terrace route YHC chose to run to the hills. With the smell of skunk in the air we breezed our way mostly downhill for the first mile before charging Benard Mt with vigor while grabbing some trophies along the …
17 on hand for a pleasant stroll through Forest Acres at Hammer. We made our way to old #hammer AO at Trenholm Park and put some work in along the way Conditions 71 degrees, muggy The Thang Little Baby Arm Circles forward x20, Little Baby Arm Circles forward x20, Jog along Satchelford to Bethel Church …
After being out of circulation for longer than a Susan B Anthony coin (ask your grandpa), YHC made it to Ballentine Elementary at 05:09, with minutes to spare before @F3LMRucking was scheduled to start at 05:15, so parked the car with a wide field of view and waited. And waited. 05:15 rolled around so donned …
Using cinder blocks, partners alternated running 100 years and completing 300 chest press, 200 curls, and 100 shoulder press. On a playground, partners alternated running around a building (about 100 yards) and completing 250 dips, 150 step ups (double count), and 50 pull ups. On Hot Tub hill, partners alternated running down and up the …
Weather: a cool and clear 60 Disclaimer Prayer The Thang: SSH IC X 25TTT IC X 25Merkins IC X 15LBC’s IC X 20Squats IC X 20 Mosey to the loop Partner up (100 merkins / 100 LBC’s / 100 squats) as a pairPartner 1 runs loop, Partner 2 does exercise. Rotate until you get the …
It’s been a bear of a week for the Q. Fortunately for the pax, he cares deeply for them and wants to share the load. Read on. Weather: 80 degrees and humid 1 minute warning Disclaimer Any FNG’s? BOM – opening prayer Warmups SSH x 20, ic TTT x 20, ic IC x 20, ic …
2 SL and 6 PAX fought the FS and came out for some fun in the Gloom with the BOMBS – Isides In attendance – Squatter, Penny Worth, Juice, Paper Jam, Meter, and Tutu. Conditions: 82 Hot, Muggy! Disclaimer and Prayer Mosey to the football field SSH x25 IC TTT x25 IC Little Baby Arm …
The Smokehouse PAX were honored this AM to welcome a few visitors to our humble AO. Peg, an F3 Summerville PAX who has been with us at Smokehouse and The Rooster this week and the men of the F3 Midlands Tour. Its always nice to have the Nantan pay a visit, especially when he brings …
In honor of our lost brother Cheech and to benefit his family, we are hosting a raffle for not one, but 2 Noxgear Tracer 360 running vests! One size small and one M/L. Cost per entry is $5. The drawing will be held at the 4 year convergence at Strut on August 5th. To participate, …
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14 men ventured into the gloom at #SwampFox to meet Snuggles and his bag o’ tricks for a Halloween workout sans yours truly out with a chronically sore hamstring (sore hamstrings must be contagious…14?). The word on the street though is that Snuggles showed up dressed either as a pumpkin or a clown as it …
Snuggles Tricks and Treats #SwampFox into Circuits and SprintsRead More »