Big ole City
After a few discussions about F3 with my weekday workout partner Fallout YHC decided he would make the long track to Dawnstrike for a Country Come to Town BC. Plus it was a good time to heckle Betamax and the other @f3Columbia men that I know and love. Conditions: Surprisingly dry and cool 6 Pax …
Sound the ALARM!
14 PAX arrived at Hammer expecting to hit the hills but YHC decided to zig when the PAX were expecting a zag. A dig into the lexicon uncovered a new challenge to throw out. Conditions: 32 degrees The Thang: Warmup- 20 SSH IC, mosey to playground ALARM (arms,legs,abs,run,M exercise) -incline merkins, box jumps, iron cross, …
The Benjamin’s @ SwampFox
Q’s were in abundance at Swampfox this morning as two men showed up with every intention of leading the pax. One, however, was already spouting off the disclaimer as the second rolled in hot to the Crayton parking lot. Chaos ensued while AOQ Venti sorted out the schedule… we then blamed the confusion on a …
Bearmuda Triangle claims no victims…story at 11
Conditions: Cold as a polar bears toenails, temporarily Disclaimer Tha Thang: 8 pax were warned about upcoming upper body pain, and they showed up anyway. I was forced to oblige. Mosey to COP SSH, Imperial Squat Walkers, LBAC, OHC, Flippers, Merkins, Drydocks, BBSU. Mosey via single Indian Run. ISWs. Sprint to Crabby Corner. Obtain 2 blocks …
#AshChewy
Cool & Clear at The Woodshed – a perfect morning for AshChewy, a celebration of the peaceful transition of power between AOQs. Appreciation and thanks for the leadership and accountability demonstrated by Chewy and Ash as the torch is passed. The Thang: Warmup (in cadence): – 20 Sidestraddle Hops, 20 Imperial Walkers, 20 Little Baby Arm Circles (10 …
Score tries to stay warm
It was a cold morning in the gloom, but the seven guys who resisted the fartsack were able to warm up slightly and get some work done. I always enjoy leading the Score men. Condition: 35 degrees and nippy The Thang: Mosey to the field by the great wall and circle up. COP: SSH x25 IC Carolina …
Getting the Band Back Together at #TheCastle
12 PAX were in the gloom hoping to catch a glimpse of our lead singer, Freebird. He came, He Q’d, He gave us a beatdown. Great to have the band back together after Freebird’s solo tour. So with 13 PAX ready to go, here’s the thang: Warm up: Side Straddle Hops Through the Tunnel Little Baby Arm Circles Imperial Walker …
2019-01-16 Stumbling for 5 Miles in the Fog
Hump day has arrived, and, for Stumblers, Wednesdays mean a longer-ish run. My goal was pretty simple — 1) make the route fun, 2) make it so it sorta swings back toward the AO to pick-up @F3Armory guys, and 3) make it with enough turns that Heist might get lost. All goals were met and …
The Peaceful Transition of Power Beat Down
13 Pax showed up to salute Chewie for his faithful leadership at The Shed and welcome our young whipper snapper Ash as the new AOQ in what was an awesome display of peaceful turnover of power. No one was threatened with incarceration or investigations. Conditions: dark and low 40’s. The Thang: Following the disclaimer, YHC …
Hill, Hill, Hill, Hill, Hill . . . .
9 Pax descended upon Martha for some hill repeats. Conditions: Still dark and a little cold. The Thang: following disclaimer, Indian Run from AO to Martha. Walked down Martha, and sprinted up. R&R with Merkins at the bottom: 25, 20, 15, 10, 5, then LBC’s 25, 20, 15, 10, then Indian Run back. Stopped to …
You Can Not Be Serious
12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Standing in the parking lot was YHC, who has been a bit of a prodigal son of late at #TheCastle having not posted there as much as one should. It was an honor to lead these #MinivanCenturions who …
Ground Hog Monday
This morning we did a repeat of Quickbooks’ Route from last Monday, with less recovery time. I chose to do this after hearing feedback from one of the PAX following last week’s workout, telling him that this was good training for the P200 (and because I was feeling lazy last night!) We did a one …
Prowlers and AMRAP 100’s
Great to have RA join us at Battle for his VQ. He fit right in. Conditions: 35 and perfect. Good to have a dry Battle. It’s been a while The Thang: YHC had the first half hour. Mosey to grab bricks and then head to the football field. Do one lap around the football field …
Turncoat’s Blocks, Bricks and Burpees Beatdown
7 PAX arrived at The Castle at 5:30 a.m. on a chilly 29 degree a.m. Opened with the Disclaimer then onto exercises Warm up Wave of merkins (to 8 by 2 – 20 total) – hardly a warm up, jumped right in Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) The …
Thunder’s Emily Circuits
14 PAX came out in a slightly chilly day for some pain station circuits around Emily Douglas Park. The Thang Disclaimer and Count Off, Don’t forget that number Mosey to Wheat and King 25 SSH IC 25 Imperial Walkers IC Count off again Mosey Down to the park and grab some blocks and place by …
Hammer Goes Hard
If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did: Conditions: 52 and perfect The Thang Run to …
Swampfox Post Game Party
7 Pax arrived at the AO with varying emotions the morning after Clemson completed the perfect season and added another National Championship to the trophy case. Conditions: 54. Perfect. Disclaimer by YHC. Thang: Warm Up: SSH IC x 44, LBAC FWD x 16, LBAC BWD x 16 to remind the Gamecocks of the score in …
2019 F3 Midlands New Years Fuel Challenge
Merry New Year, er’rbody! Hope your 2019 is off to a great start. It’s been a while since we fired up the good ol’ Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC in need of losing some lbs.), we’re going to jump start the New Year …
Battle Battles Atascadero
11 PAX converged at AC Flora for the first Battle of 2019. This was YHC’s first battle Q after a few previous hurricane-related postponements and hopefully the PAX were not disappointed. Conditions: 46 and breezy, no rain! Excellent workout weather The Thang: Grab some pavers for the second half of the workout and drop them …
Charity Challenge – 1,000 Mile Challenge
Last year, YHC sent out a challenge to F3 Columbia to run 1,000 miles in 2018 (1,000 Mile Challenge Pre-Blast). The idea was to have a friendly competition between Running AOs through Charity Challenges, which benefits the Green Beret Foundation and Team RWB. The results from 2018 are in… TEAM LEADERBOARD AVERAGE MILES (F3 Teams): F3 …
The power of modifying via the Knuckles Only Workout.
10 PAX, some suffering from severe sugar withdrawal, appeared in the Swamp Fox Gloom ready to dominate a new year. What followed was a demonstration of the power of Modifying as experienced through the Knuckles Only Workout. Conditions: 58 degrees and damp. The Thang: 20 Burpee Warmup (crowdpleaser) Get a lap around the parking lot …
The power of modifying via the Knuckles Only Workout.Read More »
Simple but effective 20 and 19 (10 rounds)
12 PAX posted for the first HAMMER workout of 2019. YHC always enjoys visiting HAMMER because these guys give max effort every time. You better be prepared for a little ridicule as well. Here’s the thang! Conditions: 58 and moist! Mosey to the drop off line for a little warm up. All exercises IC. 19 …
WE’RE BACK for a New Year’s Day 2019 workout.
Goals have been set to accomplish more in 2019. Our growth as men and as community leaders must develop each and every day. F3 has taught us that our bodies and minds can be pushed past limits we never realized. 33 Men kicked the fartsack in the teeth this morning to start a new year …
Scramble Reflection on 2018 and Goals for 2019
Running groups are not often filled with mumble chatter, fellowship or camaraderie during the workout. Most of this is saved for #coffeeteria and the occasional CSAUP event. But as YHC approached the New Year’s Eve Q, he gave lots of consideration to how he could make the workout meaningful physically, but also meaningful emotionally for …
Run in the New Year
It feels like I always draw this Q – the first of the new year. Posting made me 1/1 on the new year, but given my history as of late (a combination of injury and apathy), my comebacks are hardly remarked on at this point, and that’s fair. I have made a habit of posting …
#Scramble #LegDay
YHC had an easy three miler planned for the morning affording plenty of time for the traditional #Coffeeteria but, with a rough, #Cantore-like storm moving through town, leading the pax on a loop run didn’t seem wise… especially when plenty of opportunities were available at Trenholm Plaza. So, instead of an easy three, a gruesome, …
Lotsa Feelings and Group Hugs
Conditions: A beautiful 47 degree day at the Citys Darkest AO™ . Disclaimer (and mine for shortening the Wienke (Snapchats, of course))- Looks easier b/c multiple sets eliminated for BB purposes Tha Thang: Mosey to road for COP WindMill, Imperials Walkers, LBACs, SSH, Squats Mosey to bball courts 4x4s- Burpee to plank, 4 Merkins/4 Mountain …
SwampFox/Hammer post Christmas Blitzvergence
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
A table for 8
8 PAX posted for a post Christmas onslaught of arms, legs and abs. Conditions: 43 and a little chilly The warm-up: 15 TTT 15 IW 20 SSH with 1 burpee at every 5 count 15 LBAF 15 LBAR 20 BBS OYO The Thang: Grab blocks and headed to the top of the hill. Set blocks …
Adrian!?!?
Every now and again a special fella comes along. For F3 Columbia and #Thunder that man is none other than Adrian. Despite his recent bout with the flu and chronic pinky issues, the man instills a passion in the pax to strive for more – even when he’s not there (after calling in an #EpsteinsMother …
Let’s see how this plays out
9 Pax posted at AC Flora’s parking lot to see what Rhonda and YHC had planned. Rhonda said he was headed to the football field and figured to be some cardio. He also loves to wear out the chest muscles so YHC was game for anything. Nice clear skies after sooooo much rain. Here’s the …
Christmas Eve Convergence at The Swamp
Location- Crayton MS, Swamp Fox Conditions- clear and 43° Wanted to make sure all the boys got in a good boot camp today with most being on Tuesdays. We all have lots of eating, drinking, and isn’t swapping upcoming… still this served as a calorie burn and a pre stress, stress reliever! Let’s face …
12 Days of Christmas – Brickpile Remix
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot adjacent to the #Mothership was YHC, who candidly searched for dry ground on this rainy morning. Those who were strong enough to defy #Cantore got better on the hallowed grounds of the #Brickpile as they …
On like Donkey Kong
Battle is an experience not matched at any other AO. It had been a while since YHC had been attended, and 5 minutes into the workout YHC realized how much he’d missed. Battle guys are not normal human beings. They’re a little nuts (as is YHC) and crazy loves company. This past weekend 13 crazies …
Quarterly #Brickpile Report
It was noted that YHC only posts at #Brickpile when it’s time to Q. While that’s not intended as any sort of slight toward the regulars at DHS, it’s a recognizable habit true of most. In fact, I’d argue it’s a good thing because if we all rotated around the F3Columbia region we’d never get …
Easy Breezy Bells
2 pax posted to swing some iron at #TheYard. Conditions: 40 and dark. Finally dry. Disclaimer, followed by warm up with a lap around the circus. followed by SSH, IW’s, Buttkicks, HighKnees, Squats, Merkins & LBC’s, all x 20 & OYO. KB Revolutions: Halos, Slingshots, Around The World, Fig. 8’s, & Hunchbacks, all x 10 …
12 Days of Christmas and Ugly Christmas Sweaters
Now that #theherd has hosted the ugly Christmas sweater the Christmas season can now get underway. 22 PAX came out on a rainy and 52 degree morning to get better and ugly at the same time. Unfortunately only a handful of PAX dawned their favorite ugly Christmas attire. Those that did added to a variety …
Splish Splash
10 pax (but mostly Pondo) found all the puddles on the #Eastside on a 3.7 mile pre-coffee route. Conditions: Sloppy; upper 40s and a light sprinkle The Thang: Pelham > Garners Ferry > Old Veterans > Veterans > Planters > (unknown alley between Planters and Knollwood) > Knollwood > Rockwood > Galway > Merrill > …
A Whole Lotta Rinse & Repeat
Conditions – 35 degrees – yes, that’s fahrenheit. It was COLD! Disclaimer The Thang: Mosey about 20 feet and circle-up COP- SSH x 10 (IC), followed by 2 merkins, rinse & repeat x3 Squat x 10 (IC), followed by 2 merkins, R&R x3 Cesspool is a pain in the ass Alabama Ass Kickers, right leg x 10 (IC), …
The Burpee Loop
5 pax – yes only 5 pax took the red pill this morning, braving the pouring rain and making their way to The Castle. Thankfully Jar Jar and Snapchat came visiting, as there were only 3 Castle regulars. I’m assuming everyone else was resting up for tonight’s Christmas Party, so I’m sure there will be a large Castle …
IronPax I, #Thunder Style
Knowing how hard it is to push the #Thunder pax, YHC grabbed a goodie from the broader nation and dropped the original IronPax challenge on them with a little adventure mixed in to keep things interesting. IronPax? Yeah, that was the crazy challenge F3Greenwood put together a while back. And when Greenwood wants a challenge, …
Shoulders and Chest, Anyone?
35 degrees and perfect. Excellent work by all Pax. Welcome FNG Frosty. Very impressive on his first post. 20 SSH IC 20 Burpees OYO Mosey to Satchel Ford parking lot. Partner up for a Bear Crawl 1-2-3. Partner 1 bear crawls to middle of parking lot and crawl bears back. Partner 2 does exercises. Flap …
8 Pax Post for the 12 Days of Surgemas
Today, we did a modification of “The 12 Days of Christmas” song at Surge. Disclaimer, No FNGs, Prayer Mosey to the side of the cafeteria. SSH x 12 TTT x 12 OH Clap x 12 Grab blocks, and line up on the baseline of the basketball court. The Thang: The 12 Days of Surgemas On …
An ode to thunder
Admittedly YHC has been inconsistent in the gloom for awhile. There have been some life issues and motivation issues that have made the fartsack more appealing lately, but not what is good for a man’s soul. Despite that, YHC has been looking forward to this morning’s Q since he got the notification back in September. …
Woodshed Hill Work at Applesauce Mound
The numbers have been relatively low of late, but the Pax posting on these cold mornings are made of strong stuff. This strength was on full display during this morning’s meandering mosey to Indian (Applesauce) Mound for some much needed hill work. Four fellows faithfully followed YHC for some fellowship and this workout: Conditions: The …
One Cold, Wet Morning in the #Battle Trenches
They claimed it would be in the 40’s… like a warm winter day in F3Columbia. And there was a 40% chance the rain wouldn’t start until after the #Battle clock expired. The 7 pax who posted, however, were unperturbed by the rain drops they could hear from their fartsacks that morning nor dissuaded from making …
Double Q Duty
Today’s 4 PAX at Jumanji was only a start to what the morning would hold for YHC on a rainy and mid 40 degree day. After Disclaimer and opening prayer the PAX warmed up with SSH, TT Tunnel, Windmills etc. Mosey to the brick pile select your poison (Block or bricks). Slowsey to the middle …
DawnStrike goes to Circuit City
5 pax showed up in the cold drizzle to enjoy what YHC guaranteed would be a dry, warm morning. I should become a weatherman with that prediction success. The Thang: Mosey to the side of Dreher, circle up in the foyer SSH, 25, IC Imperial Walker, 25, IC LBAC, 15 forward/reverse/ press, IC merkins, 15, …
Cold Convergence and Coffee!
If it’s the first Thursday of the month, it’s the Woodshed-Legion Converge-coffeteria! Conditions: Cold! (maybe that’s what kept everyone away?) The Thang: Set of SSH (fast speed) (hoping this distraction would allow more folks to show) Sprint to the bottom of the parking lot (near Pier 1) From the curb, suicides to the first 3 …
Braddock #blockparty, #GSWK
10 PAX made the choice to get better at #thecastle with the added bonus of #GSWK – #GetSwoleWithKamikaze Conditions: 35, and clear Disclaimer COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -10 x 4 ct, LBACR – 10 x 4 ct, Imperial Walker – …