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9 PAX were not scared off by the ominous forecast and made their way to Hammer to get some work in. Conditions: 75% degrees, 95% humidity (gross) and no rain! The Thang:  Start with an easy warm up. 10 SSH IC, 10 merkins IC Head to the entrance to the parking lot. Next up was …

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F3 Cola 8-Year Anniversary Halloween Explosion Extravaganza Convergence (Pre-Blast)

When: 2020-10-31 0700 QIC- F3 Columbia The PAX- All who choose to attend Where: Memorial Stadium-1100 S Holly Street, Columbia, SC 29205 October 2012 was when the wave hit Columbia, SC. 8 years ago, the men of F3 Nation felt it was time to plant the seeds in Columbia to see how it would grow. …

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Block brigade

Conditions: 70’s  12 PAX put in some work at Hammer. The Thang Disclaimer Warm-up Grab a block box jumps x 20 SSH IC X 20 4 corners, divide into four groups, 25 reps x 3 sets with blocks, corner 1 curls, corner 2 squat thrusters, corner 3 kettle bell swings, corner 4 dips lap around the …

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UnBearable at Da Bull

Conditions: Warm and humid Disclaimer (especially relevant today, but we had a dentist and a doc on-hand) Tha Thang: 6 pax tested the market today at the Bull and Bullseye. Their portfolios sank instantly. Standard Bull rotation/locations/counting, including LBCs at the bottom of each tower. At the top though, sub American Hammers for merkins. Why …

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Jenny’s Corner

8 Pax showed up for a whole body workout Warmup – SSH, Imperial Walkers, shoulder stretches, Little Baby Arm Circles, overhead clap, 3 count squat, Hamstring and lower back stretch, happy baby. Workout – mosey to Jenny’s Corner and grab two bricks each.  4 count exercises 20 Overhead Press, 20 curls for the girls, 20 tricep …

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EMOM Madness

10 PAX did work at Swampfox this morning. Nothing fancy, just work. Conditions: 61 degrees, Clear. The Thang: Disclaimer then mosey to end of Rutland Court. EMOM: 10 hand release merkins then finish out minute with max rep big boy sit-ups. PAX did 5 rounds EMOM and then took a break. Break consisted of sprint …

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The Zipppha!

Conditions: Medium comfy, humid Tha Thang: 5 pax gathered, all with various degrees of issues (injury, fatigue, just getting back into shape, etc), but decided to get better anyway. It’s Monday, and we’ve had little speedwork recently, so time to mix a little in. Hopefully Q’s in the near future will do the same. Disclaimer …

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Conditions: Muggy Disclaimer given The Thang: 5 pax total took on the forest….well, the Hamptons, which were once a forest, and now simply a bunch of trees with houses between. And you’d have thought, NOT on the pavement. Well, that was just too much to ask. Just as we were talking about running in the …

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Week 0 #IPC2020

Iron Pax Challenge 2020 Week 0: 4 Rounds for time 50 Air Squats 40 Big Boy Sit Ups 30 Merkins 20 Bonnie Blairs 10 Burpees 400 M Run Pax Time BooBoo 33:33 Billy Bob 27:41 Easy Street 37:02 Collar 25:03 Blowout 27:34 Garnish 25:09 Wally 40:00 Gaston Zima Bindi 39:00 McNugget 26:01

Pre-Blast: 4th Annual 9/11 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 4th Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day …

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