F3 Columbia

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An Ash Anniversary

Weather: Clear, 70 degrees, only slight hints of Columbia humidityWarm-up: SSH, in cadence, x50Imperial walkers, in cadence, x25 Mosey to lower playground Mini Murph Round 1:Short run around cul-de-sac.10 pull-ups, 20 pushups, 30 squats.Short run around cul-de-sac. Plank for the 6. Series of planks, and Teddy Rolls x10. Mini Murph Round 2:Medium run around dirt …

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60 PAX Converge to take on the Inaugural Don’t Suffer Challenge

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 …

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March Madness

Conditions: 61 degrees Warmup: 20 SSH IC 20 Little Baby Arm Circles – Forward 20 Little Baby Arm Circles – Backwards 20 Through the Tunnel IC 20 Merkins 20 Free Squats The Thang: Mosey to tennis courts, number off into two teams, establish 4 corner stations  Tourney Rules- No man left behind, Dick Vitale “Prime …

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Memory Lane

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 …

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Dora x 2

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 …

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Gonna Fly Now

Conditions: 42 and clear, ground/bars a little wet Disclaimer Music du jour – Rocky Theme Tha Thang:  8 pax gathered for a continuation of YHC’s 2022 theme, that of completely stealing his own Qs from years past and slightly modifying. This was from May 2015, and had a strong Rocky/boxing theme. Today, less strong on …

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Sawmill’s Coffeeteria Q Source ‘sesh

Starting Saturday January 15 and for every other Saturday, Sawmill Pax will begin F3 QSource. We will discuss it during our Coffeeteria. Coffeeteria! Ever hear of it?!? Saturday’s beatdown is from 6:30 to 7:30. From there we tear out of the parking lot a local breakfast emporium’s. Lately it’s been Hardee’s. The QT on Wilson …

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Hammer Time 1.13.22

8 men took care of business this morning at Hammer.  A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts.  Conditions – 30 degrees, frosty but not too bad The Thang Warm up             SSH             Imperial walkers             Squats             LBAC forward             LBAC backward             Static hamstring stretch             Frankensteins …

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Hump Day DRP

12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Contemplating his first post this week, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of …

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Red Fox Rumble

Weather: Clear. 38 degrees.7 PAX gathered at Woodshed on a chilly morning. It was just 3 days ago when I got to witness my alma mater (the great Marist Red Foxes) take down Pondo’s alma mater (PC Blue Hose) 57-32 when they matched up on the gridiron in Clinton SC. Pondo bravely showed up and …

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Ghost Tour

Weather – 45 and clear, moist field conditions as usual YHC thought a little Halloween theme was warranted on this fine day. Having just watched “It’s The Great Pumpkin, Charlie Brown” special with the kiddos, decided a classic bed sheet ghost would do nicely. For the Q, YHC brought along a few more bed sheets …

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Fart (lek)

Conditions: 68 and humid Disclaimer Tha Thang: 3 pax gathered for a little speedwork. 4 accels of about 400-500 meters each, total route 4.3 miles. 2/3rds did the rx. One had a race 2 days ago, so #excused . Announcements: TomTomFoolery likely to be moved back to mid-January. Komen foundation is charity of the month, …

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WHERE WAS THE RAIN? 4 Pax came to the Shed to escape the fartsack.  It was a little damp, but not bad. Following a thorough disclaimer, we moseyed from the AO parking lot to the front of the school, where we commenced with COP: SSH x 20 IC, IW x 20 IC, Alt. Lunges 20 …

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Silent Bob Speaks

Silent Bob’s long-delayed solo VQ finally came to pass despite the AOQ’s best efforts to avoid the inevitable, previously choosing to EH routine fartsackers to Q instead of the War Baby with nearly perfect attendance. Fortune smiled upon the Quiet One after Pipeline tweaked his neck playing tennis on vacation (prayers up) and called for a late substitute, circumventing the normal selection process.

Heavybull

4 faithful showed up to conquer the concrete beast. However, only YHC actually touched the beast, with the rest choosing the Bullseye, 2/3 weighted. No complaints here, as YHC joined them for a couple laps too with weight. Sure makes a difference. Disclaimer Tha Thang Announcements: Gump runvergence August 27th at Stumble Prayer requests: None …

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5th Annual Never Forget Challenge

 9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who:  F3 Smokehouse of F3 Lexington region hosts the 5th Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is …

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Judge Judy VQ

Judge Judy’s First Q at Spur! Twas a good one Disclaimer and opening talk THE THANG Mosey to side of field with the pull up bars High Knees Butt Kickers Karaoke both ways Walking Quads Walking Caves Sumo Lunges Chainbreakers Exercise #1: Buddy Up Fun Crawls P1 does Flutter Kicks while P2 ran to the …

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Coupon Carry

Conditions: Weather was a reasonable mid 70’s The Thang: 7 PAX showed up (unlike some certain HC’s) for another Hammer. This one had a little of everything to work the whole body. One thing is certain, carrying blocks is no fun. All in all we carried the blocks about 2 miles. Warmup – Through the …

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