Blitzvergateria for The Shed and Legion
18 Pax braved the cool temps and traffic in the Target parking lot for the monthly Blitzvergateria for The Woodshed and Legion. We welcomed an FNG- Graffiti. I let Rosinbagger claim him for Legion because it’s Christmas time. It’s a 30 minute beatdown so YHC made sure they got their money’s worth. The Thang: After a …
12 Days of Christmas
16 PAX (including 1 FNG!) came out for my almost perfect Q this morning. I say almost because as the QIC was leading some work in cadence, a couple of extremely minor hiccups almost got him booted as Misfire threatened the 3 strikes and your out rule. I think he was all fired up this …
Block Work at Hammer was Enjoyed by All
Perfect conditions this morning at Hammer, a great group showed up and a lot of work happened. Here’s what we did: Conditions: 44 and dry The Thang COP 10 SSH 5 Merkins x5 Get Blocks and Run with Blocks to the Carpool Rail (about 500yds) 30 Merkins 25 Block Curls 20 Block Goblet Squats 15 …
Score Takes It To The Streets With Rollin 20s
Scorians took it back to the streets around Dreher this AM with a Rollin 20s workout aimed at freeing the core of Thanksgiving flab. Condition: 46 degrees The Thang: Mosey from parking lot to another lot at corner of Carlisle and Daly COP 20 SSH in cadence 20 thru the tunnel in cadence 20 lil …
Wacky Wednesday Runlike Thingie
Conditions: 35 degree and clear Disclaimer Tha Thang: A scrawny 4 pax converged at Sbux for a long Wednesday “run”. Despite my current injury status (no running x 6weeks and counting), I was already on the Q list and wasn’t about the cancel. Remember, we aren’t just there for ourselves, but for our brothers. If …
One Last Time…
To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every …
Bindi’s VQ
The Warmup: 15 SSH IC “sort of” 10 Imperial walkers IC 10 merkins IC Mosey to bottom of Briarfield The Thang: Each pax parterned up at bottom of Briarfield. One pax would run uphill to stop sign and back. The other did 100 Merkins, 200 big boy situps, and 300 squats. On a rotating basis. …
47
The warmup: 12 SSH 11 calf raises 11 merkins 11 plank jacks 11 TTT The Ditty: Each PAX grabs two brinks. Indian run to the speed bump and do 5 burpees. Cruise on over to Davant in an Indian Run and do the following with bricks. 11 overhead clamps 11 raise the roofs 11 merkins …
Post Turkey Blues at #TheCastle
9 PAX emerged a little later than usual to work off the post turkey blues at #TheCastle. Dealing with a weeks long cold that caused a voice loss, YHC gave it hell and counted in cadence instead of calling a 45 minute OYO. With bricks, blocks and jump ropes in hand, here’s the gogo: Conditions: …
#BYOG to The Castle
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter before a couple of days of indulgence in celebration of Thanksgiving. Lingering near the Kings Grant Clubhouse was YHC, who had his #Weinke in tow with a Q planned to celebrate both the Garnet and Black and the Orange and …
Oldie but a goodie at THUNDER!
15 PAX posted to see what Pop Tart and Strudel had to offer. However, YHC switched with the famous duo because they picked me up for a future Q. Certainly happy to fill in for these two. Strudel began with the disclaimer and then turned it over to YHC. A little confusion but all shook …
Guess we should’ve talked before….
5 PAX posted to see if McNugget would call his signature move of Tunnel of Love. Neither one of us discussed our plans and it was almost a rinse and repeat. Since YHC was going first and McNugget did give me an idea, adjustments were made a little. Here’s the THANG! Run to the front …
Christmas Cheer sponsored by #theherd
The month of December is a time of great cheer. #theherd invites all F3 PAX to join us for some Christmas Cheer in the way of 3 Christmas themed boot camp work outs. These special work outs are sure to put a smile on any Scrooge as well as making any Grinch’s heart big. 12/07 …
Stand By Your Man Rinse and Repeat; Better Late than Never
Not to bad, a 10 count , for Zima’s “Stand by your Man” rinse and repeat total body workout. To continue the total body workout lead themed workouts. I hope that having the partner to help push you through, is a plus! Conditions: 47 crisp degress Warm Up Started with SSH, little baby arm circle …
Stand By Your Man Rinse and Repeat; Better Late than NeverRead More »
Tuesday Thunder Throwdown
12 #faithful posted to #Thunder for YHC’s return to the Q slot. It was Tuesday of a holiday week so YHC’s #thankful for the pax that attended. A total muscle group throw down was on the docket for the morning. All 45 minutes were used. Conditions – 38 degrees #TheThang SSH – 20 (4ct) IW …
The Castle
Ten Pax ended their normal work week by attending an early morning workout with bricks and blocks along with bouts around the circle with bricks in hand. Conditions – 44 F and 87% Humidity Opened with Disclaimer Warmup 25 Side Straddle Hops (IC) 15 Thru the Tunnel (IC) 10 ea. Baby Arm Circles (IC) 10 …
Back in the Saddle Again
YHC made his highly anticipated return to Hammer after some time off for paternity leave. 16 PAX made their way out of the fartsack to join the fun. Everyone that came for some hills and running left disappointed, YHC was overdue for an old-fashioned full body beatdown. Conditions: 40 degrees and clear The Thang: Warmup- …
Working on the Spare Tires at Woodshed
Conditions – a mild and misty morning at the ‘Shed Intro and Disclaimer The Thang: Warm up: Sidestraddle Hops, in cadence, x 20; Imperial Walkers, in cadence, x20; Little Baby Arm Circles, in cadence, 10 forward & 10 back; Overhead Claps, in cadence, x 10; Raise the Roof, in cadence, x 10; Windmills, in cadence, …
6 Minutes
10 PAX arrived at The Castle at 5:30 a.m. to an overcast (extra gloom) 45 degree a.m. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (20 in cadence) Little baby arm circles (20 in cadence) The quad stretch (oyo) LBCs (20 in cadence) Zen minute …
In the Rain Workout #NotAtTheCastle
10 Pax made the right choice at #theCastle, with a back porch workout #stayingdryatthecastle Conditions – 42 degrees and raining, but not on us. The warmup – collect CB’s and Bricks, set up concierge like by the early arrivals, apologies to Turncoat who was the last to show = heaviest CB, and somehow we did …
Bert and Ernie (minus the Bert) @Thunder
YHC was supposed to be on a co-Q but Chyna was out with a fever. (Maybe he needs more cowbell) The Thang: W/u: 15 SSH IC, 10 TTT IC, 15 Overhead Claps IC, 10 LBACs IC Ernie (half of the Bert workout) 25 Burpees, 400m run 50 merkins, 400m run 75 Lunges, 400m run 100 …
Be the coffee bean.
It was 56 degrees and dry. In addition to being pretty perfect for a workout, it was about 30 degrees warmer than projected temperatures the rest of the week. Fartsacking was a poor choice. Here’s a sneak peak of Lap Dog on Thursday morning: It was a typical Hokie Pokie warm-up. You gotta give the …
Score stays on campus and gets some work done
Nice cool morning to be out in the gloom at Score with the 5 pax who resisted the fartsack to come out and get better. Condition: 52 degrees The Thang: Mosey to get bricks, jog to the front of Dreher, put bricks down and circle up. COP: SSH x20 IC – stretching exercises Captain Thor …
SCORE revisits Coquina-inspired, Paver, cardio workout with no running
Ball Boy, Seeker, Spool, Lumen, Sled, Filter Stretch through the tunnel in cadence 15X Little Baby Arm Circles Forward in cadence 15X Little Baby Arm Circles Backward in cadence 15X Overhead Hand Press in cadence 15X Mosey to the Blocks to pick either paver or bricks Mosey to the smooth lot 3 Sets of the …
SCORE revisits Coquina-inspired, Paver, cardio workout with no runningRead More »
I still do not like to run
It was an unseasonably warm day in October, and still a little damp from the rain yesterday, but five pax showed up to get a little work done, and gave great effort. Condition: 73 degrees The Thang: Leave campus running towards Shandon Wood Animal Clinic, and stop at parking lot on other side Side Straddle Hop …
Take a trip to AMRAP
YHC was honored to lead the PAX of #HAMMER today. 18 posted for a little HAMMER Block work. YHC had heard about these blocks being overly heavy from all the Iron PAX Challenge block work, so why not find out for myself. Conditions: Perfect Disclaimer…..and we’re off. Head out on a mosey down Briarfield all …
The Sad But True Tale of Jebediah Pemberton
Disclosure: Some of you may know me. And you may have heard this tale before. But for you new fellers, I’m Ol’ Beadsy. And one thing you should know about me, is that I’m not a professional story-teller. I assume you’re here of your own free will, and you should use caution this morning, be …
Dealer’s Choice @ Valhalla
It’s the end of the month @ Valhalla and to shake things up we decided to have a dealer’s choice to wrap this month’s work for the pax. 4 arrived for the festivities and the #fartsack got our AOQ Baconator for the morning. Backstop came with his A game chatter and made it a fun …
Monday Punches @ Valhalla
The 6 pax of Valhalla arrived in the cool gloom for a Q led by Binary. The work today was going to be fast and no brakes as the pax were going to be moving the whole time. Work was done by these men and Backstop was begging to go home. Good thing is, he …
AO Turnover @ TheCastle
Conditions: 65 and Balmy Opened with Disclaimer Warmed up with 20 sidestaddle hops (IC), 15 thru the tunnels (IC), Baby arm circles (IC), 10 merkins (IC), calf stretch in plank position, followed by a mosey around the circle Using bricks and blocks, Set 1 Using blocks 25 curls, 15 tricep extensions, and 25 curl presses …
10/29 @ Sawmill
Disclaimer, warm up (LBAC, SSH, hillbilly’s, air squats, merkins), mosey to baseball field playground. “Elevens” evolution: 10 pull-ups, 1 v-up; 9 pull ups, 2 v-ups; etc; ending at 1 and 10. Bataan death march to football field equipment and partner up. LT Dan across field, jail break back. 2-man tire flip across, jail break back. …
Repfest at Legion
It was great to be back in the gloom at Legion this morning. Thanks to Rosinbagger for the invite. This morning was the definition of “the gloom.” 5:15am, at the darkest AO in the world, with thick fog surrounding it. We had a good workout, here’s what we did. Conditions: 68 degrees and foggy THE …
The loop
11 Pax at The Castle enjoyed a 1.7 mile neighborhood loop that included work at 8 speedbumps. Weather: A perfect 64 Warm up: 15 TTT 15 IW 15 RTR 12 LBAC forward 12 LBAC backward The thang: Safely mosey the 1.7 mile neighborhood loop and stopping at 8 different speed bumps to do …
SCORE uses new toys for a true-to-form no-running workout!
6 PAX for a simple but strenuous workout with Pavers standing in for the Coquina rocks used in Snowden’s beachside workouts. Stretching first! The workout: 1. Kettle Bell Swings with Paver in cadence 30X 2. Merkins in cadence 10X 3. LBC with Paver in cadence 20X 4. Squat Trusters with Paver in cadence 10X 5. …
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The mysterious Ila Triangle.
14 PAX defied the threat of stormy weather and unknowingly committed themselves to explore the mysteries of the Ila Triangle. Conditions: 67 and misting rain. The Thang: Disclaimer Warm up with Through the Tunnel, Imperial Walkers, SSH and Merkins. All exercises x10 IC Move out to Briarfield for instructions about the Ila Triangle DORA. YHC …
Baseball and Frisbee at #TheCastle
To celebrate the 2019 World Series, 13 PAX beat the Fartsack and put in some work on the baseball ‘field’ at The Castle. YHC definitely is exaggerating the ‘field’ – really a parking lot with bases spread out in the shape of a baseball diamond. With the bases set and the PAX ready, we played …
Bull Fly-By
https://www.strava.com/routes/22314292
Plant, Serve, and Grow…7 years later. It’s working!
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
Homage Paid at Thunder
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the Hand parking lot was YHC, who was quite excited about the occasion to Q at my home AO, the home of #TankTopThursday, Burpees and unbridled #MumbleChatter. Once the proverbial whistle blew at 5:30 AM, the PAX got …
SCORE Explores Asphalt, Concrete In Workout
Scorians explored the asphalt and concrete of Dreher High School (DHS) this morning throughout a strong workout. Condition: 55 degrees The Thang: Mosey to north of DHS student parking lot (asphalt). COP: 20 SSH IC 20 FWD Lil Baby Arm Circles IC 20 BCKWD Lil Baby Arm Circles IC 20 Roof Raises IC Mosey to …
Thunder Stations
YHC was not happy when waking up because he got his headlights assembly’s replaced in his car last week and now one of the lights is out. But nonetheless, against all that adversity, he was able to make it. Condition: Crisp 57 degrees with some humidity. Great once you got warmed up! The Thang: 14 Pax …
Death and Taxes
It’s Tax Day! (for the extended people) Conditions – Perfect The Thang: Run down Briarfield to Trenholm and back stopping at each intersection to do 10 Burpees. Total of 100 Burpees Jumping Clock Squats – do the number of jumping squats at each number on the clock. Total 78 Jumping Squats Step-ups while we wait …
BlocktoberFest at the Castle
8 PAX chose to get better at #thecastle this morning – #blocktoberfest. Weather – 70 and clear Disclaimer Block/Brick Selection and the fun began Round 1 – Warm up – SSH 20 x 4 count, TTT 10 X 4 count, Imperial Walkers 20 x 4 Count, LBAC- F with Bricks 20 x 4 ct, LBAC-R …
Simple But Effective
5 PAX converged at Battle to #getbetter on a Saturday morning. Even though the workout was fairly straightforward, it was still a very effective full-body beatdown. Conditions: 60 degrees, very pleasant The Thang: RA- Grab pavers and mosey to football field. Line up on goal line. 10 merkin rows, 15 bottom burpees, 20 squats, 25 …
WTF
13 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was fresh off of licking his wounds from the Ragnar Relay. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they each were …
Legion & Woodshed Revisit the IPC
About half the PAX showed up early for the Legion #Extra15 before the Convergence. 0515-0530. 15 PAX met in the gloom outside of Starbucks for the Monthly BlitzVergeteria between Legion and Woodshed! Typically, the monthly convergence is a great excuse for the two AOs to come together. Thanks to the IronPax Challenge … Woodshed and …
Columbia’s Cold Brew Half Marathon 11.24.19
Have you ever been to #Coffeteria before the workout? Do you enjoy taking part in the 2nd F just as much or more than the 1st? Do you often get bored on a Sunday afternoon and find yourself looking for some fun? Well, if you answered Yes, Maybe, or huh? to any of those questions …
Creative Juices Flowing at Hammer
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
Dr Tabata visits SCORE
Beautiful Fall morning in Columbia- only 75 degrees and 90% humidity! 9 pax gathered in the gloom to take on the High Intensity Interval Training developed by Dr. Tabata. These workouts consist of a 4 minute sequence of 1 exercise, performed for 20 seconds with a 10 second rest, repeated 8 times for the 4 …
The Kraken was a No-Show
6 brave pax took the daily red pill and entered the gloom for YHC swing-heavy KB beatdown. YHC was excited to lead the great pax of Anchor so a proper beat down was in order. The Shovel Flag 2.0 flew proudly in the breezy 70ish degree weather with 93% humidity. Cooler temps were appreciated. It …