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Duckie v. ChopShop

Conditions- Tropical The Thang- CS-SSH X 25 CS-Mosey then 7 Merkins, 7 squats, 7 BBSU down to one D-To playground- SSH, 10 pull-up burpees, 20 box jumps, air chair CS- Jacobs ladder on hill. Merkins 10-1 D- Loop Run. 5 Burpees at each corner. LBC at finish CS- Captain Planets- groups of threes plank alternating …

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No Nonsense at Thunder

YHC volunteered to pick up Boris’ Q.  Due to a lack of planning, we stuck to the basics today at Thunder.  While some of the Pax may have opted for some Pilates with Jillian (talking to you Snot Rocket), those who did post got their money’s worth. Weather:  75 and muggy The Thang: Lap around …

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Hammer Gets Battered

YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Hammer.  The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed.  Needless to say, the Pax have a lot of work to do to get …

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Pre-Blast: Crazy Train at Stumble

Stumble is humbled (see what I did there) to host a portion of the F3 Columbia Crazy Train for a 10K. If you don’t know about the Crazy Train – read this first: https://www.f3midlands.com/columbia-sc/preblast-the-crazy-train-cometh Date: Wednesday 6/27 Time: 05:30 AM (Following the Armory at Stumble AO for just this week) Location: Woodland Park (parking lot …

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Flo’s VQ

There’s a first time for everything. This morning was YHC’s first chance to deliver a proper beat down upon the PAX of Hammer. Payback time had arrived for YHC and YHC was ready and willing to distribute said payback upon the group of 11. Everything was going as planned and YHC was distributing a creative …

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All for Beta

10 PAX met in the gloom to #getbetter, and honor Betamax.  All excercises, historically, had been Beta-disapproved. We started with a quick touch your toes stretch, SSH X 20 in cadence, and then mosied down the street to the first intersection. Circled up: 10 four count merkins in cadence, 10 four count Russian Twists in …

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WOW for June 4 – 9

It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership.  Being the 1st F Q has been the best leadership experience YHC has ever had.  The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward.  YHC isn’t going anywhere …

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Dora, the Remix

so we’re at the time of year where it is more than a little humid.  Some might even say tropical.  This does not keep the men of The Castle down or out. DISCLAIMER COP SSH x20 (IC) Through the Tunnel x10 (IC) IW x20 (IC) BBSU x20 (OYO) Flutters x20 (IC) LBAC x20 (IC) LBACr x20 (IC) The Thang Now …

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Fun At The Swamp (Fox)

12PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Those PAX who joined YHC this morning conquered the #Fartsack, defied the temptation of stasis, and did, for better or worse, something many of men chose not to do: They decided to #PushTheRock. Conditions – 70 degrees and humid (Perfect Burpee …

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Insta-Worthy

OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP” WARMUP WINDMILL …

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#Almost NO Running

Conditions: 73, cloudy and HUMID; just another beautiful Columbia spring morning. The Thang: Bowing to the extreme pax pressure from prior Q’s, YHC wanted to lead a SCORE workout with #AlmostNOrunning but still high intensity and good, continuous heart-rate elevation. Dr. Tabata had the prescription: Only 8 exercises with minmal running (.6 miles total). Each …

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You’re In It

11 PAX emerged from the #Fartsack on this last Tuesday in May looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the one hour #TheBull on Memorial Day, came ready to lead the Pax of one of the finest AOs …

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I’M BACK!

Finally YHC gets to Q at Hammer.  It’s probably been four months, but that just left more time to think up dastardly ways to inflict pain on the PAX.  Billy Bob grabbed YHC before the workout and said we had an FNG, not sure if that meant to water down the workout or make it …

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Swampy 5k

Conditions: 70something with 90% humidity Felt like running through dryer vents this morning.  The thang: Head up Forest. Left on Clemson all the way to the end.  Right on Trenholm until you reach Beltline, then turn around and head back to COT. Announcements: 5/28 – No Scramble, post at the Bull at 7 am I …

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Swamp BLIMPS

10 pax took a ride some rides on the B.L.I.M.P.S. around campus this morning. Conditions:  72 with 100% humidy Thang: Lap around parking lot Circle up for 10 SSH IC for start of BLIMPS workout B  5 Burpees OYO, followed by 10 SSH IC L 10 Lunges each leg OYO, followed by 10 SSH IC …

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