• When: 2018-07-19
  • QIC: Brainiac
  • The PAX: Honeybun (R), Emmy, Harp (R), Awol, Tinkle, Kukoc, 6 Foot Under, Hoboken, Dance Mom, Brainiac

It’s my anniversary!

As YHC stated in the back blast from The Stand On Tuesday YHC’S 2 year anniversary is TODAY! 2 years of beatdowns, fellowship, CSAUPs and getting better each and every day. I have learned a lot about myself over the past 2 years. I have done things I thought I could never do and done things I thought I never would do. YHC has bonded with the men of F3, and have found that these men will do most anything for their brothers. It has been a while since YHC has Q’ed at The Pit. Ever since expansion it has been difficult to get back as often as I thought I would when I initially started posting at The Stand. YHC is glad that the men of Snake Pit have continued to stay close with those at The Stand. Constantly reaching out to one another, having monthly gatherings and joining each other on CSAUPs. Just goes to show that F3 is so much more than a workout. YHC looks forward to many more years and strengthening the bond with the men of F3! It was great seeing Honeybun (R), Tinkle, and 6 Foot Under and Kukoc out there today. They were all there on my day 1! Thanks for the support men!

Conditions: 74, 99% humidity and a breeze in the parking lot. Also 100% chance of mosquitos.

Pledge of Allegiance




Mosey down to the Big Boy Stairs grab a block and head to the “warm up” area buy the football field. Careful Emmy may hand you a “heavy” one!


Merkins X 10 OYO

Windmill X 10 IC

Merkins X 10 OYO

LBAC (F&B) X 10 IC

Merkins X 10 OYO

OHC  X 10 IC

Moroccan night clubs  X 10 IC

Cherry Pickers  X 10 IC

Merkins  X 10 OYO

IW  X 10 IC

Merkins X 10 OYO

The Thang

4 Corners- Start at the goal line. Carry Block with you over head the entire time!

First set as follows.

Corner #1- Curls X 20 (With block over head “mosey” to corner of the 50 yard line)

Corner #2 OHP X 20 (“Mosey” across the 50 with block over head)

Corner #3 Tricep extension X 20 (With block over head “mosey” to corner of the goal line)

Corner # 4 Bent over rows X 20


Second set as follows- (follow the same route with block over head.)

Corner #1 Goblet Squat X 20

Corner #2-  Swings X 20

Corner #3- Thruster x 20

Corner #4- Calf raises X 20


Take a lap while waiting on the 6.

Line up on goal line


-Flutterkicks X 25 IC

-LBCs X 25 IC

-American Hammer’s X 25 IC

Out of time. Put blocks away and return to shovel flag. After some thought and talking with Emmy YHC should of alternated every corner with arms and legs. Carrying the block definitely made it more difficult. T-claps to Kukoc and Tinkle who ended up with one of the heavier blocks. Great work today men!



-7/24 Christmas in July @ The Stand –wear your ugly Christmas sweater!

-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php

–8/10 Dad’s Camp

-8/11 5K. Only $8.11 to sign up: https://sc811.com/run/

-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php

-9/7 Blue Ridge Relay

-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497

-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536

-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php

11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org

Prayer request

Ebert’s dad

TriDelta’s Mom

Tinkles Mom

Snake Handler’s Mom

Katniss’ BIL

6 Foot Under’s BIL

6 Foot Under

YHC and Ortho appointments

YHC’s M upcoming oncology appointment and scan