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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 …

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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 …

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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. …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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WHO PUSHES WHO? Go Leo Go (SPEED FOR NEED Event)

QUICK INFO: Date: Saturday, October 26, 2019; 6:00 am Register: Go Leo Go! Discount Code: Half Off coupon code “F3leo” (Quantity UNLIMITED) More Info: If you don’t know what YHC is talking about –  watch this video for the 2017 Go Leo Go Event ( https://www.youtube.com/watch?v=fq4Zicujj8A )  DETAILED INFO: Gentlemen – as many of you …

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Cindy, Cindy, Cindy

YHC and other PAX are glad that the IronPax challenge is over and we can get back to workouts that are tough but don’t make you question life and want to be lazy for 5 days afterward. Conditions: 75 and humid. Thanks rain! Is it still July? The Thang: Cindy, Cindy, Cindy (Oscar’s least favorite Brady …

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Is it fall yet?

What a morning to be out in the gloom.  The forecast looked good, and it was right – even a slight breeze.  Eight strong came out and worked hard.  Even had a second appearance in a row by Mission – time to buy a lottery ticket. Condition: 63 degrees The Thang: Mosey to the comfortable …

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No Hope Hill Part 3

6 pax descended upon the muggy gloom of F3 Valhalla ready to renew their love/hate relationship with No Hope Hill.  Guys sought to maintain or improve their times and it was clear from the start that work would be done. Disclaimer Conditions: 75 and muggy The Thang: Each Lap consists of Burpees, LBCs, Merkins, and …

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The Killer B’s…did so

Conditions: Pre-Hurricane, a few drops, and the breeze helped Tha Thang: 14 idiots gathered in the Target parking lot for a #blitzvergence to be forgotten. Most were present for last weeks IronPaxChallenge Week 0 workout. While it was bad, and caused a lasting soreness in the groinish area, it was not horrific. So, most returned. …

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#Laredo REPEATED

6 PAX posted for the BATTLE version of #IronPAXChallenge.  Venti needed a call to the bullpen and with this being a Holiday weekend, talent was limited.  Thankfully Okra had a plan and YHC came in from the bullpen.  This was awful! Conditions:  Doesn’t matter but 70 and sunny. Okra runs the first portion: Mosey to …

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Freebird Friday

Warmup Side straddle hop Through the top Imperial walker Little baby arm circles Calf stretch Quad stretch   Get blocks and bricks   Blocks Curls for the girls Lawn Mower Pull Chest Press   Run circle   Bricks Tricep Extension (over head) Tricep Extension (lean down-each arm) Lateral Raise Front, middle, side Run circle Rinse …

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Juice box for Woodshed, a/k/a 5-year anniversary workout

27 Pax attended the five-year anniversary of @F3Woodshed. Woodshed and its Pax helped with the early starts of other AOs including: Stumble, Castle, The Bull, Rogue, Legion, Winnsboro, Hartsville, and Myrtle Beach Market Place. For this workout, we did a little bit to support @F3Greenwood as well as a little bit of the Woodshed tracking …

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Gametime at #Thunder

An ever-so-slight chill in the air greeted 11 pax at #Thunder this morning as the college football world turns its focus on the upcoming opening weekend.  YHC was on the Q to finish out this 6th Anniversary week at #Thunder.  As is common for a late August workout a football theme was on deck.  Enjoy …

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