One Minute Warning: Disclaimer: Prayer: The weather: 73 and Humid Good to see some pax that I haven’t seen in a while today , and also a 1st time visitor from Water Boy (welcome!). Also, welcome back to SOG for his 2nd shank BC of the week. TClaps to CD for posting (and doing SL) …
It was just me at Surge today. I’m assuming that the Q sheet was right, so I just made something up on the fly, which is basically a normal Q for YHC. This was the workout. Conditions: Low 70’s and humid, some clouds in the sky Prayer, no need for a disclaimer The Thang: 20 …
It’s been a couple of months since YHC has stepped foot onto the hallowed grounds of Shawshank. F3 Midlands Tour, Summer baseball, and work travel have gotten in the way. Good to see some familiar faces this AM and hear the familiar complaining from Passion Fruit. After reading some recent backblasts (especially the latest from …
0529 – Disclaimer NOT given via GIFER 0530 – Music begins with the subtle chimes of the classical “Hells Bells” performed by the AC/DC Orchestra Warm Up – SSH (IC) – x 10 Imperial Walker (IC) x 10 Lap around dirt lot (noted it has been graded yet still has huge puddles, good job Richland …
YHC hasn’t been able to Q in a while. He was scheduled at the beginning of August but an injury sidelined him and he had to switch. Good day to be in the gloom with our brothers and getting some work in. We had a great crowd with some guys showing back up we haven’t …
10 pax for a back-to-school 12 circuit workout session. No Tardy slips on this fine morning. Music from the angst of my high school/college days. #GrungeRock #Flannel #MoshPit Everyone was so angry back then. Now it’s all peace, love and understanding. Yea right. Some of us are even worse today. 🙋🏼♂️ I think all pax …
Back 2 School w/ Good Hands – We All Learned SomethingRead More »
I promised the pax there would be no running today as they taper for the Spartan 10K in Newberry this weekend. Some of them even started tapering on Tuesday (looking at you, CD). Today was a good day, and I appreciate everyone who posted! One Minute Warning: Disclaimer: Prayer: The weather: 78 and humid Warm …
Conditions : Muggy… nice 81 degrees Warm UP : in cadence SSH 20, 15 Little Baby Arm Circle forward and then back, 15 raise the roof, 15 imperial walker, 15 through the tunnel, 15 Hand release merkins. Mosey to the blocks and then back to parking lot The Thang: little ladder drill, 20 block bench …
Disclaimer PrayerMosey to the trackThe Thang:Fartlek Mile – Mosey the straights and sprint the turnsfor 4 laps (One mile)200M Recover mosey (Walk)4 x 400’s with 200M recover mosey6 x 200’s with 100M recover mosey Distance Covered: 4 miles announcements: 911 challenge stomp the swamp F3 pool party Jailbreak Challenge Dad’s Camp Spartan 10K Prayer Devo: …
Some of us have given Shawshank the moniker “Swampshank” for good reason. YHC had a plan to go on one of the top fields today, but the three inches of water we had to run through foiled these plans. We had to settle for work in the parking lot instead. We missed some regulars, but …
It was balmy morning with the customary no breeze in the summer at the Beech. Homebrew reached out to me yesterday to ask if YHC would que since Yhc has been MIA for a while. It was a much needed accountability check from my brother. Thank You for that Sir. After some deep cover investigating …
Conditions 78F No FNGs Disclaimer COT/PRAYER The Thangs… It’s a twofer BB today as YHC humbly begs for forgiveness and offers cobains for forgetting to post a BB on 7/5 Here goes as best I can remember (7/5) Only 3 pax this morning with several missing due to out of town and general fartsacking …
8 PAX indulged Good Hands this morning celebrating 15 years of marriage. It was moist. “Thank you” guys for your support in all our marriages. Please continue to stay involved in our lives. Be intentional. Ask questions. Stay connected. Conditions: 75 Degrees and damp Disclaimer Prayer Mosey to Block Pile COP SSH 7 LBAC 7 …
YHC was invited by Boo Boo to lead the Detainees. While Boo Boo didn’t post, 15 others did including an FNG brought by dual F3 Lex and Cola citizen Bunkbed. We laughed. We cried. We put in some work. Conditions: 70 degrees, humid The Thang: Welcome FNG, disclaimer, prayer Mosey around parking lot and find …
Brick teed up this workout with a reference to dad jokes. Nothing gets the juices flowing like a good set of dad jokes. YHC came prepared to let a few fly but the other pax stepped up as well. Some really good ones were told, and some were real duds (mostly mine). All in all, …
Stride once ran Butler Loops regularly and it was always awful. YHC decided to do this and incorporate merkins and squats at each intersection. It was delightful. Conditions: 70 degrees, 98% humidity The Thang: Disclaimer, BOM Mosey around parking lot and across the road to front of LBC COP SSH x 10 IC Hillbilly x …
5 years ago yesterday, we lost Cheech. We remembered him this morning as we ran 6+ miles. #LeaveNoDoubt Conditions: 70 degrees, 93% humidity The Thang: Disclaimer, Count-off, BOM The Route: Reverse Manhunt Leave parking lot onto Maiden L on S. Church R on Gibson L on Pond View, take a loop L on Gibson L …
Weather: 67 Disclaimer Opening prayer by Booster Circle up: 9- Merkins IC10- LBAC, F/B, IC13- SSH, IC Mosey to teacher parking lot:14- squats, IC40- LBCs, IC43- IW, IC Pax couldn’t figure the above numbers. Of course Cheech (& YHC) was a Steelers fan and those were the Super Bowl wins! Mosey to soccer field All …
6 pax on a cool morning ran 4.6 miles of hills. Announcements Prayer requests Proverbs 22:29 devo
Conditions 74F No FNGs Disclaimer COT/PRAYER Mosey to block pile and go to short set of stairs At the bottom of the stairs start with one block burpee, one curl , and one OH press. Proceed up the stairs At the top of the stairs perform Bolt 45s. As in Usain Bolt the Olympic …
I’ll just take a minute to give the pax credit; today was humid and the workout was pretty terrible if I do say so myself, but everyone (yes even Coon Dog for the most part and by his standards) stepped up and gave great effort. Nice job today, men! One Minute Warning: Disclaimer: Prayer: The …
June 2nd Turning Point Q Weather: 72 degrees and humid. Perfect day for a core and arm/shoulder crank out. “The old man” has showed up for a youthful beat down. YHC was reminding other Turning Point pax that he was able to bring the strong game this morning and was hoping not to disappoint. …
Conditions: High 60s, clear, humid Prayer/Disclaimer COP: SSH x 10 Derkins x 10 TTT x 10 Werkins x 10 LBAC x 10 each way Merkins x 10 Mosey to first corner of track next to the fence: Full body circuits, up the ladder: 10 burpees, then run to next corner 20 Merkins, 10 burpees, then …
Showed up undertrained for 100 miles in 24 hrs. Goal: Amass as many miles as possible between 62 and 100 without ruining myself. Definitely wanting to beat last years 24hr attempt. 6,12,and 24 hour participants . Over 183 runners total. I’m 24th place after 1st lap out of 71 24 hr runners. 10am start time …
Another Tuesday rolls around and another morning to wake up and face the gloom with F3 men of Lexington. I had signed up to Q knowing that I would be coming off a race and knew I would need extra motivation to get up and moving. I am glad I did. Had a good time …
Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
Weather: 70, clear Disclaimer/ Prayer Circle up. SSH X 10 IC, TTT X 10 IC, LBAC F X 10 IC, R X 10 IC, Merkins X 5 OYO. Mosey to end of lot and back to front of the school. List of exercises on a box. SSH, IW, Squats, LBC, Merkins, Burpees, BBSU, Calf Raises, …
On Feb 14, 2018, a teen gunman entered Marjory Stoneman Douglas High School in Parkland, FL killing 17 innocent students and faculty, injuring another 17. While many are saying “enough is enough” after yesterday’s school shooting in Texas, “enough was enough” many years ago at Columbine High School. After the 2018 school massacre in FL, …
YHC has heard it said that you cannot put a price tag on a real friend. Well, news alert…you can. The price tag is $1.80 plus tax. That’s right. For the low price of $0.90 per brick, YHC bought some friends today. YHC always wondered how much the pax of Shawshank were worth, and it …
Conditions: 70* with 89% humidity Disclaimer/Intro: Not a professional, modify as needed. On Tuesday morning Schrute not only challenged us physically but also encouraged future Q’s to bring something extra to the group other than a workout. YHC accepted the challenge & decided to drop a little F3 knowledge on the group. Beneficial not only …
Hoist came out today and kept YHC accountable to the workout. He was having some knee pain so we modified today. He walked the stairs while YHC did some speed work by high stepping each stair. Hoist put in a mile while I was able to get about 2.25 in total. Strong work for Hoist …
Weather Conditions: 67° Probably the only thing more synonymous with Shawshank than our beloved sprinklers is that no matter what, it is always a glorious morning when the Shank Pax gather together and get after it, well that and Cheers still not being funny. This morning was particularly special due to our front row spectatorship …
Disclaimer Warm up– TTT x11– SSH x10– Windmill x10– Imperial x10– Overhead arm clap x20 One big lap, grab a block, to the big field A friend of mine taught me this in high school I’m not sure if it’s a Navy Seal, Army Ranger, or other military workout, but it’s a good warmup: * …
Good times this morning were had by all as we ran the Shawshank loop of the Safe Run and used the upper field for the workout. We found out that Coon Dog has the same physical ailments as someone twice his age, mainly because he wouldn’t stop talking about it. He did run a full …
Every AO on “this” side of Old Chapin was born from Shawshank. It was 8 years ago yesterday (5/13/14) that we headed West and launched Shawshank. Before then, we had Graveyard and Crypt, a 20 minute drive for those on the west side of town. Expanding westward proved to be massive for our region as …
Conditions 58 degrees No FNGs Disclaimer COT/PRAYER Warm up : TTT 4ct IC Worlds greatest stretch 4ct 10 L/RLBACs 4ct 10 F/RImp walkers 4ct 10Toy soldiers 4ct IC The thang, Grab a block I thought the pax would like Flowers so I gave them Flowers by Moby. You know the one ,several minutes of lyrics …
10 Pax posted to Shawshank for a light block workout. According to the official tracker, we were able to complete the work in under 1 Mile, Thanks Ken Doll. We missed Brick (DR) and Leggo (Taper for some crazy event this weekend). Thanks to all the Pax for their may explanations on the aging process, …
The PAX didn’t know what to think when YHC stepped to the middle today. They slowly found out that neither did YHC. Conditions: Dark, clear, cool The Thang: Circle up for disclaimer and prayer. Mosey to the back parking lot for COP. Imperial Walkers 10 IC TTT 10 IC Windmills 10 IC LBAC 10 IC …
Monday night was like most nights at my home. Time spent with the M on the back deck, chasing fireflies with the granddaughter, eating 1/4 of a box of Lucky Charms at 9pm. Yep, life is good. What a great night of sleep YHC had and when the alarm went off, I was ready to …
The pax got what they wanted today…finally. We chased frisbees, welcomed the late sleeper, SayWhat? & lifted some blocks. Glorious weather, solid beat down delivered and even better fellowship. Conditions: Few Clouds 67 F The Thang OMW, Time, Disclaimer, Prayer, Pledge of Allegiance Mosey to press box COP (all IC x 20) SSH Windmill Squats …
CONDITIONS 60’s and clear. A veritable pantheon of celestial bodies everywhere you looked (also Jupiter and Venus shone brightly in the sky). Speaking of celestial bodies, 14 of Depot’s finest gathered to celebrate YHCs temporary departure from the gloom (as his orbit takes him “out west”) by getting a little work in. WARM UP Today’s …
Conditions: Perfect day to get a little sweat going! 70 degree calm conditions Warm UP: SSH, through the tunnel, little baby arm circles forward then back, raise the roof and imperial walker all in cadence. Then Mosey to end of parking lot and back. Head to grab the coupons. The Thang: 21’s seems like this …
12 PAX posted at Shawshank this morning. 11 to help YHC remember how to Q a workout and 1 Lego who was running like a million miles to train for a CSAUP event. Conditions: 67 deg F and clear, about as good as it gets FNGs, Disclaimer, Prayer The Thang: Mosey the big loop around …
With the Penn Relays coming to a close this weekend, YHC wanted to bring a speed workout to the Bounty which mimicked the relays by highlighting some of the distances and various paces that the athletes accomplished over the weekend. Since the Bounty takes place on the track (at least when YHC has the Q) …
5 PAX Pay Homage with the Wildcat Relays at The BountyRead More »
Weather: dry, low 60s, felt great One minute use called at 4:59 followed by disclaimer and prayer at 5:00. Moseyed to teachers lot to warmup. Ssh x 10 ic, mercan x 5 oyo, ttt x 10 ic, squat x 5 oyo, lbac x 10 ic forward and reverse, burpee x 5 oyo. Moseyed to blockpile …
Weather: 64 degrees, clear and calm. Great weather for boot camp. 3 pax already present for pre-run at 4:45 for some early miles before boot camp. (Disclaimer and prayer BOM for those comfortable with it) WARM UP Quick mosey around parking lot and back to flag. Through the Tunnel x …
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
Cobains for any PAX reading this if it comes across similar to other BackBlasts of the past, but unfortunately Police Officers continue to lose their lives way too often while doing what they were sworn in to do….preserve human life. A workout just like this one was brought to another AO when the NYPD lost …
6 HIM of BeechHouse Take on the 10-13 Workout Honoring Officer BarrRead More »
On December 4, 2021 an OG in the CrossFit community sadly took his own life leaving behind a wife and two young children. He suffered greatly from depression, PTSD and mental illness after retiring from the U.S. Army. Despite his passion to coach and help others unlock their true potential, his own personal darkness became …
60 PAX Converge to take on the Inaugural Don’t Suffer ChallengeRead More »
The PAX: Pick Axe, Canseco, Booster, Butter Maker, Simon Says, Danceoff, Stars & Stripe The Thang Disclaimer/PrayerMosey to teacher parking lot: Stretch & Warmup– side straddle hop x 10– through the tunnel x 10– windmills – arm circles (forward)– overhead clap– arm circles (reverse)– imperial walkers Mosey to basketball court: pair up – big …
16 Pax showed up for Good Hands’ circuit training this morning. Very similar to Tues at Shawshank but that’s ok. Good mix of tunes and mumblechatter. Always great to go back to where QIC spent so many years. Love these guys! Conditions: 49 degrees and clear – perfect COP SSH 15 IC TTT 15 …
Always a good morning in the gloom when an FNG posts. It’s a sign of growth. The day we stop EH’ing is the day we stop fulfilling the mission of F3 – ‘to plant, grow, and serve small workout groups for the invigoration of male community leadership.’ Welcome, Kilo! Keep coming back. Appreciate Surge for …
This workout is dedicated to Lukasz Rogowski who committed suicide Sunday, April 17th. No FNG’sDisclaimerPrayer A. Warm Up1. Through the Tunnel (10 IC)2. Windmill (10 IC)3. Overhead Clap (10 IC)4. Side Straddle Hop (10 IC) B. Workout – Suicide Sucks – Basketball court was set up with 5 cones dividing the court into quarters. Perform …
Conditions cold and calm, no waves crashing the shore of Lake Murray No FNGs Disclaimer COT/PRAYER ■■■■■■■■■■■■■■■■■■■■ Stride lite with Socrates across dam and back Warm ups all x 10 TTT 4ct IC World’s greatest stretch 4ct IC LBACs 4ct IC OH claps 4ct IC Copperhead squats 4ct IC Michael Phelps 4ct IC ■■■■■■■■■■■■■■■■■■■■ The …
15 Pax showed up for Good Hands’ circuit training this morning. The 2nd greatest American band provided the tunes. A few pax were disappointed that Nickleback and Creed didn’t make the rotation. Maybe next time…JK. It was great to see an “almost FNG” out there – Jason Hulion aka Dookie. Hopefully he will come back. …
Conditions – dry, temp avg Disclaimer and prayer at 5 am sharp. Group moseyed to teachers lot for warmup. Ssh, ttt, lbac, oh claps. Headed to block pile for a coupon then lined up on the edge of the bb court. Workout consisted of ladders of 30 reps then farmers carry to opposite end …
With no one on the Q sheet, PA sent an inquiry DM on Friday afternoon. Positive response was received so off to Turning Point bright and early. Boo came rolling in as I began to mosey away from the flag so we headed to the teachers lot. There was likely a disclaimer and prayer somewhere …
Conditions warm,muggy No FNGs Disclaimer COT/PRAYER Warm up 10 reps 4ct IC standard F3 exercises The thangs, Wild Hog and Slumlord went running and YHC and Hoist proceeded with workout below 👇 First exercise block burpees and bear crawl block drags. Bear crawl from goal-line to the 10-yard line perform one block …
The date was April 15, 1973, the location was Greenville, SC. The occasion was the birth of Chadwick C. Barrett, aka – Soaker. I remember the day well. It was hot, humid, cramped…and then, all of a sudden…FREEDOM. I was out, on my own, unattached to anyone for the first time in 7.5 months (tad …
Weather Conditions: 57° It was yet another glorious morning in the gloom at Shawshank as 7 strong pax posted seeking #betterment and to help celebrate YHC’s 7th year with F3. It seems like forever ago when I posted for my first boot camp with Mac as the Q. Even though the morning probably was full …
YHC was sitting at Kraft Draft a couple of weeks ago when some fellas from BeechHouse showed up for a few. One thing led to another, and I found myself on the Q sheet. The one thing Home Brew failed to mention when he signed me up…it’s Spring Freakin’ Break week and most of the …
YHC was invited to grab Q spot for Trivia Month at CAT. The Masters is fresh on the mind so we continued simulating ANGC. We played holes 11-15 which, of course, includes the infamous Amen Corner. Not naming names but MacGruber, Mercy Rule, and Freon don’t know diddly about The Masters. We did a lot …
Golf is normally a respectful, quiet sport. The patrons this AM at Urban Legend were especially loud and disrespectful. YHC’s only ask is if you’re going to mumblechatter, at least be funny. Nonetheless, we had a good time this AM and got some work in. Augusta National is a very hilly course so we spent …
Those that know me know that The Masters is my favorite sporting event of the year. In a ‘tradition unlike any other’, this is YHC’s annual Masters workout. Part 2 is Thursday at Graveyard. Enjoyed the fellowship and the hard work among the pax. Always great being back where it all started in Lexington. Conditions: low …
YHC is sure that this title will conjure up a “That’s What She Said” comment in the heads of the less mature among us. Not YHC, just some others out there. That’s okay, we want this thing of ours to be fun. However, having fun, laughing, mumble chatter, and busting each other’s chops must …
YHC hasn’t Q’d at Bounty in a while, so it was great to lead these fine men today. Rook was recruited to post today by Stalker who incidentally did not even post himself. We are thankful for some fresh faces either way. Good stuff today, looking forward to next time. Here’s how it went: Conditions: …
Weather Conditions: 65° & Windy Yet another glorious, albeit windy morning in the gloom, this time with the men of the Hollow. YHC took the opportunity to fill an opening on the Q sheet and travel to see the neighboring AO and check on the fitness level of its pax. They of course did not …
Hated but loved every second of this one. Betterment was achieved. Suck factor was very high. 3 of our guys completed it with a weight vest. Stupid. Glad to share my morning with these fellas. Conditions: 60s, breezy The Thang: Mosey ’round Shank to get the blood flowing COP Hillbillies x 10 IC Catcher’s Squat …
YHC returned to The Shed on notice that the Pax expected some trivia, in the dampness of the Gloom. The Thang: Following a disclaimer, we did a group mosey to the front of the school where we commenced with the COP: SSH, IW’s x 20 IC, Squats x 20 OYO, calf raises x 40 OYO, …
YHC was traveling this week and only got to workout with F3 men a couple of times, resorting to hotel gyms on the other days. While that is enjoyable, you don’t get the accountability and mumble chatter that comes along with F3. However, even though we had Coon Dog there, not much was said, except …
Weather: Humid 66 degrees 3 for Full Stride light and they never stopped talking about it. Ken doll was sad Cheers was not in attendance. Mumble chatter was ample but not impressive and I think that was to do with superior Qing skills and the rate of the exercises being conducted. Good times were …
Conditions: 50ish and relatively chilly Warmup: 25 SSH IC 25 Frankensteins IC Mosey down Covenant to Roberts Spring Road. 20 Mercans, 20 LBC, 20 Squats Mosey to Raven Hill Road 20 Mercans, 20 LBC, 20 Squats Mosey to Barnes Springs Rd. At the bottom of the hill, 20 mercans, run to top of hill, 19 …
Weather Conditions: 47° Yet another glorious morning at Shawshank as 12 strong Pax assembled in the gloom with the goal of betterment. YHC was commemorating another trip around the sun with an annual birthday Q and arrived early to select the perfect field for the morning events. It should be noted that Ken Doll was …
Conditions: 60 and Damp Warmup: 20 SSH IC 15 Imperial Walkers IC 15 Through the Tunnel IC 15 Frankenstein’s IC The Thang: Mosey right on Bethel Church Rd. run down to Fox Hall : 20 merkins 30 Squats run down to Circle Drive 20 merkins 30 Squats Right on Briarfied: 20 merkins 30 squats Right …
Non-stop action was the goal this AM. Lots of plyo movements with strength and cardio. Tclaps to Dunphy for the weighted vest. That had to suck. Or, maybe he was just hiding his nips. Glad to have the opportunity to return to UL. Enjoyed it thoroughly. Couldn’t have asked for a better group of men …
6 Pax ventured out on a beautiful, if damp (moist?), Thursday morning. We celebrated St. Pats! Warm-up: Dublin Hops (aka SSHs) x24 IC Irish Walkers (aka IW) x24 IC Irish Squats (a squat with calf-raise when you come up) x24 IC Grand Eejits! (aka Burpees) x 4 Waiting on Teddy to get out of …
These lucky PAX got to do BC having YHC as the Q today! They must have all found a four leaf clover or kissed the Blarney Stone this week. Awesome time today and good fellowship. Coon Dog really took advantage of some 2nd F today. He did do a full stride lite today, so no …
8 Pax Posted to Surge for YHCs call up from the bullpen. Not to worry as there were no knuckle balls thrown, just straight heat. With that being said the PAX batted 1.000 as they took everything that was thrown at them and knocked it our of the park Weather was a damp 55ish degrees …
Conditions: 55 and wet The Thang: first exercise was to chase anyone not wearing green and pinch them. All pax took to heart that YHC is not a professional and declined this exercise. COP: ssh, ttt, overhead arm claps grab a block and head to the back parking lot (about 1/4 mile long). 4 ways to …
PAX – 25 Weather Routine Announcements Prayers Dufresne Mild, 55 Degrees Father / Son Baseball Camp on 12-Mar from 9 to 12: Skipper Mayhem’s daughter and future grandchild Bed Pan Warm up at Lyttleton & Rectory: Highway Clean up on 19-Mar: Hope Solo Mayplant’s lady friend’s mother Schrute 25 SSHs Clinic Classic …
Temps – 40 degrees, brisk Mosey to field for warmup SSH Imperial Walkers Squats LBAC forward LBAC reverse Raise the Roof Single leg deadlifts Mosey to shelter for 2 Doras 1st Dora 100 iron cross 200 merkins 300 LBCs Running to middle of football field and back to shelter Reverse plank (#crowdpleaser) while waiting on …
The morning started off pretty dang good. 3 dudes headed out for stride lite while 3 dudes remained behind for the rock. It was a beautiful, clear, crisp morning. Runners returned safely and the rockers had rocked out and took their place in the circle. Dudes chillin’, dudes laughing, and then Brick reminds YHC of …
Eight years ago (March 1, 2014), #COLAM was in full effect as F3 Nation was launched in our community. 103 men posted that morning at what we now call Graveyard. Safe to say F3 has had a huge #IMPACT on this community. We will strive to take #fearlessaction that will continue to ‘invigorate male community …
19 Pax posted at Graveyard for the ultimate respect Q as we celebrated Breaker Breaker’s retirement after 43 years of selling big ole rigs. Some of Lexington’s finest showed up for this no-winky workout, including some that are near and dear to BB’s heart, two of his grandchildren. Merkins, Burpees and Bear Crawls were promised, …
Late in the week, Brick said the Q sheet was open and asked for a volunteer. YHC is a sucker and raised his hand. Weekends are for unwinding and enjoying time with your buds…that’s just what took place at Shawshank. The morning was clear, a gentle breeze blew in from the southwest, and the fair, …
WEATHER: A very pleasant 60 Degrees 4 showed up for a full Stride Light. Duff is quickly becoming a legit runner. Good times. YHC was not paying attention to the watch, which means there was no 1 minute warning and Soaker had to call me out. Left YHC in a frenzied state so forgot the …
This is a backblast for a run group… Good being back among the men of Stride this AM. It’s been too long. We ran the Manhunt route which is 6 miles of plenty of sidewalks and several challenging climbs. Everyone had a running buddy which is optimal. Mine was Jam who was kind enough to …
Conditions 48°F No FNGs Disclaimer COT/PRAYER Circle up for warm up TTT 4ct IC Imp walkers 4ct IC LBACs 10F/10R 4ct IC Copperhead squats 4ct IC Mosey to block pile and head to goal line with your block First exercise block burpees and bear crawl block drags. Bear crawl from goal-line to the 10-yard …
YHC almost had a catastrophic event while doing bear crawls, but was lucky that the necessary rooms were open and that good overtook evil this morning. It was great to be back out at CAT for my bi-annual Q. Some of the regulars were missing due to injuries, medical procedures, and other things, but …
Weather: 4 layers for Canseco Prayer & disclaimer The Thang: Mosey to end of lot near school sign. Circle up. X 15 IC of each: SSH, TTT, LBAC f&r, IW. Mosey to bus loop. Complete 1 exercise X 20 & then 1 lap, R/R Squats, merkins, calf raises, LBCs. Next line up toward median of …
Several pax posted after running D2D this past weekend. YHC altered the plan upon seeing them to keep everyone together. Original plan was 800m repeats. Maybe next time… Conditions: low 40s The Thang: Disclaimer, BOM Warm-up 2-lap mosey 200m x 4 400m x 1 200m x 4 400m x 1 200m x 4 400m x …
Should’ve kept it simple. The quest for the perfect Q continues. But, like YHC told Coon Dog, this is a good workout if you let it happen. Nonetheless, always a good morning to #getbetter with these knuckleheads. Surprise visit from Ranger. Made my day. Conditions: 60 degrees, foggy The Thang: Disclaimer, BOM Count by 3 …
Boot Camp 2/22/22 @ Turning Point Weather: 56 degrees and clear. Disclaimer and prayer Warmup: TTT x 10 IC, LBAC x 10 IC (forward and backward), LARGE arm circles x 10 IC Overhead Claps x 10 IC Michael Phelps x 10 IC Shoulder circles x 10 IC (forward and reverse) 15’s SSH silent count (5 …
Conditions: 61° No FNGs Disclaimer : don’t swing a bell too heavy, not a professional COT/PRAYER Warm up TTT Tinkle style fully erect 10 4ct IC Windmills 4ct IC LBACs 10/10 forward/ reverse 4ct IC Copperhead squats 4ct The thang, The kettlebell wizard was summoned and we performed 3 sets of each exercise in the …
It’s that time of the year that a lot of you have been waiting for: The Cottonmouth! Each year gets tougher and tougher to beat the previous; but they all have a common denominator: you have fun. From the inaugural Cottonmouth where we crossed both Broad River and the Canal, to the year we played …
12 pax posted in the #gloom at good ‘ol Thunder for a little #kottersQ from yours truly. A muggy 60 degree morning set the stage for a full body beatdown featuring 3 ladders and 3 miles of action. Many of the #OG were on hand for a fun morning on the streets of Shandon. Conditions: …
2/15/22 Shawshank WO Dunphy Squid Games Pax: RunAway, Knozit, KenDoll, Cheers, Coondog, Hash&Rice, Dunphy, and Buzzsaw (Stride Only) Conditions: Warmer 55 dry The THANG! FNGs Disclaimer Prayer COP • Side Straddle Hops X 20 IC •Imperial Walkers X 20 IC TTT X 20 IC •LBA 10 IC forward 10 backwards •Monkey Humpers X …
With the threat of rain, YHC didn’t want to be responsible for any PAX melting, so he got some work done with Argyle under the covered parking lot. There wasn’t much in the complaints department because we had to count too much, but we had fun! See below on what went down today: Conditions: Mid …
“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou