Score Plays BlackJack
Warmup * SSH (15 reps) * Squats (12 reps) * Imperial Walkers (12 reps) * LBAC F/R (25 Reps) * Lunge Walk to gate Mosey to Bus shed The Thang: Black Jack * 1-21 – Merkens * 21-1 – LBCs/Squats (alternating) * Running width of Bus Shed * Wall sit when finished * 12 LBC …
WAS-NOW Daniel Meyers. F3 “Twinkle Toes”
Aside for work and giving back to the community, Meyers is a dedicated family man — both to his actual family and his church family. He met his wife, Jennifer, in St. Augustine while in college. “She’s an island girl. We experimented with Atlanta for 14 months, it would have been shorter if we didn’t …
Legion Turns Two
YHC was honored to Q the Two Year Anniversary for #Legion. This AO is home to a group of brothers who push themselves and eachother to the limits every week, and Thursday was no different.
Ruckish/ burpees at Legion
YHC got there early to find dirty, wet mud holes. Plenty. And crabdaddy gives weather report and doesn’t show. What gives? The Thang: Disclaimer. And pax needed to know this was an EH/Grow Ruck simulation. YHC was sick. But we mosy to first intersection. Mumble chatter says we get run over by @Jarjar. No, nothing. …
Blocks for Blocks
12 PAX entered the
Thunderstruck
7 PAX won their first battle of the day by defeating the fartsack, disavowing “Tapering” excuses and threat of thunderstorms by posting in the Hammer gloom
Trampoline Ruck at #TheCastle
No disclaimer, No warm-up. Tha Thang: 6 PAX plus a 2.0 got together for a little trampoline ruck. With the safety netting off, the trampoline was rucked approximately .25 miles to its new home. Work was done and time was saved. Great 2nd F as well.
8.11.20 – Hammer Leon Q
BOMBS variation 13 Pax started in the parking lot with 5 burpees, 10 overhead presses, 15 Merkins, 20 BBS, 25 squats. Once competed went for a little jog where we stopped and added 5 reps to each workout. Rinse and repeat at three other spots.
Rated-R Spur 05-15-2017
Mosey to light and down Sumter to pull-up bars. COP SSH x 20 IC LBAC x 20 IC fwd, backwd, overhead, seals Through the tunnel x 10 IC Pull-ups x 5 OYO Dirty dog x 10 each leg IC Grab 2 bricks each and run to practice field for brick ladder At start: x 20 …
Anchor One Year Anniversary
Conditions: Perfect. Just like the view. 15 awesome PAX from Lake Murray and Lexington came out to celebrate the first Anniversary of the most scenic AO in the Whole World! Okay maybe just SC. It is beautiful though. MALFUNCTION JUNCTION, LAMONT & PEBBLES CO-Q’d COP: 15-SSH-IC 15-WINDMILLS-IC 10-MERKINS-IC 20-FLUTTER KICKS-IC 30-LAC’S-IC THE THANG: YHC (MALFUNCTION …
Beach Beatdown
Warmup 20 xSSH-Smurf jacks-Mountain climbers- Monkey Humpers The Thang We split into 2 groups for a Dead Chief Indian run. Man at the back to drop a do 5 Merkins and sprint to the front for around a mile a few went back to bring up the 6 to a grassy area close to Market …
10-20-30 Farmer’s Square
Well, that was gross. 73 degrees and wet, wet, wet. So nasty even Boris had to cancel a promised showing.
Wednesday Morning Power Trio
After taking in the ZZ Top show on Tuesday evening, 3 pax answered the bell, showing up in the gloom up for a tribute workout: Legs & Tush.
Easy Friday Through the Neighborhood with Coffeeteria Afterwards
10 posted at Stumble for an easy Friday run through the neighborhood with Coffeeteria afterwards. Conditions were nice, around 50 degrees and clear. The Thang: AO to Galway Right on Saye Cut Left on Old Woodlands Left on Hampton Trace Ln Right on Chimney Hill Right on Dean Hall Right on Hampton Leas Left on …
Easy Friday Through the Neighborhood with Coffeeteria AfterwardsRead More »
PREBLAST!! Memorial Day Remembrance Ruck
Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
#theherd Inaugural National Police Officers Memorial Day Run/Walk/ Ruck
The men of @F3Stampede #theherd are inviting all pax to the inaugural Police Officers Memorial Day run/walk/ruck on 05/15/2023. This event is to pay tribute and honor to those officers who made the ultimate sacrifice in their quest to serve and protect the communities they served. President John F. Kennedy signed a bill into law …
#theherd Inaugural National Police Officers Memorial Day Run/Walk/ RuckRead More »
Swampfox Pushes Through Backyard Circuit
The PAX of 11 began the day with a pyramid warm-up of side straddle hop, iron crosses,
F3 Columbia 10 Yr Anniversary
Author: Cesspool (Posted by BunkBed on his behalf) Location: Dreher High School (Brickpile)Regions Attending: Fort Mill, Metro, Lexington, and, Lake MurrayCola AO’s Attending: Every single one of them!!! Current SLT: Nant’an John Fralick “Cesspool” …
Spur…Welcome to BATTLE!
YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
3rd F Opportunity – Milhouse Family
Greetings F3 PAX. A family needs our help. Imagine being awakened in the middle of the night by the deafening sounds of smoke detectors. You frantically gather your wife and children and exit the house as quickly as possible. Minutes later, standing in just the clothes you wore to bed, you’re watching your home – …
F3 Columbia 10-yr Ruck PreBlast!!
F3 Columbia 10-yr Ruck!Your CSAUP before the 10-yr Convergence is here!! The ruck officially starts 0400 at Dreher High School, and will total to 9.2 miles, finishing with a little rest before the official anniversary beatdown. For those of you too scared to be there at the 0400 start, you have options to jump on …
Fun with blocks
Conditions: 80something and humid The Thang: YHC’s 2.0 is in Richland Two, and unfortunately is starting 20 minutes earlier this year…so YHC due to time constraints had to start 15 minutes early. A few PAX decided to come early and join in the fun while the rest trickled in shortly thereafter. Today’s task was simple…blackjack. …
Bacon Flip 5k
DATE: 2022-07-22 AO: Sandlot_Valhalla Q: Baconator (Dave Thomas) PAX: Baconator (Dave Thomas), Dustin (Coin-Flip) Taylor FNGs: None COUNT: 2 THE THANG: Friday 5k COT
Roman Through the Neighborhood at Woodshed
11 Pax made the hard choice and gathered in the gloom to enjoy the humidity and an adaptation of the “Roman Legionnaires Workout”. The Thang: Warmup – 20 side straddle hops, 20 imperial walkers, 40 arm circles (forward, backward, overhead clap and press), and 20 Windmills, all in cadence; 20 squats OYO. Mosey to the …
Mid-Summer Classic at Hammer
Since the MLB All Star Game is sometimes known as the midpoint of summer, YHC wanted to give the PAX a summer-themed tour of campus. Conditions: 75 and muggy but a slight breeze! The Thang: Warmup with SSH, Little Baby Arm Circles (forward, backward, raise the roof), Imperial Walkers all IC x 10. Summer is …
Woodshed Moistfest 1st July Workout
7/5/2022 Woodshed PAX: Silent Bob, Ash, Pondo, Silver Bullet, Side Salad. QIC: Serena Conditions: 76 deg, 97% humidity, 75 dew point It was great to be back with the Woodshed PAX (thanks for the invite Silent Bob)! As is normal this time of year in Columbia, the air was wet, but the Woodshed PAX stepped-up …
PREBLAST for 6/30/22: Not Your Momma’s Axe
I have spent the past few months talking with older (much older), wiser PAX and examining ancient scrolls to uncover the truth and details of “The Axe”. While much of its history is still being unveiled, I have embarked on the challenge of resurrecting this event in a slightly altered format.
NE knows how to arm circle with the pros!!!
Sandlot came on tour to Spur and YHC is trying to build buy in to the Big F3 Columbia Q sheet to encourage PAX to not only sign up at their AOs, but to sign up at other AOs and Conditions: Fair weather and not too humid, just the way the PAX like it! COT …
Trenholm Park Circuit
Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
Six for Merkins and Bricks
Six Pax descended on the Woodshed for some fun with merkins and bricks. Conditions were quite nice. Following an excellent disclaimer, an absolute COP Beatdown ensued: SSH and IW x 25 IC, Squats x 30 OYO, Merkins X 20 OYO, Monkey Humpers x 20 OYO, Calf raises x 30 OYO, LBC’s x 25 IC, Ukrainian …
2000s Dance Partaaay
Conditions: Hot, humid and not fun Disclaimer Opening COT and prayer THE THANG Mosey to pull-up bars SSH X10 IC The Motivator X5 IC TTT X10 IC WM X10 IC Arm Circle Song (https://www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Speaker all cranked up to some 2000s Party Jams and some special songs All Exercises to first …
Sittin’ on Trees and Swingin’ on Swings
1 week until Legion Day… 5/19, full hour starting at 5:15 AM, Hampton Park
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 …
Hammer Takes the Pony Express
9 PAX met at Trenholm Park expecting to get their steps in. YHC has been known to add some running to a Q, however most were not expecting to get a 5k in without leaving the AO. Borrowing from our friends in Raleigh, the Hammer PAX got to take a ride on a modified version …
I Threw A Brick Through A Window
6 pax showed up at the Shed probably expecting a run-heavy workout and instead enjoyed a #Brickorama and some stargazing. Conditions: A surprisingly brisk 48 and clear COP: Grass pickers, Imperial Walkers, arm circles, claps all IC; merkins x20 OYO Mosey to The Cage and pick out some bricks. Not the light ones with the …
IPC Remix at Hammer
14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. Once the proverbial whistle blew at 5:30 AM, the PAX …
The Longest 11 Minutes of our Lives
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
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 …
60 PAX Converge to take on the Inaugural Don’t Suffer ChallengeRead More »
Kumbaya round the block
Conditions: Wet but fine Tha Thang: 6 of Columbia’s finest gathered, although 3 showed their weeniness by doing a steady pace. Still, they did way better than those in their fartsacks. The 3 remaining manly men sang Kumbaya. No, really. Well, actually, that is the name of a classic (to me) speed workout, …
One Does Not Simply Skip Burpees at Woodshed
4 PAX met in perfect weather for a workout and a game of trivia, covering various topics but hand-picked by the Q, with 20 burpees on the line for each wrong answer.
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 …
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 …
St. Pat’s at the ‘Shed
6 Pax ventured out on a beautiful, if damp (moist?), Thursday morning. We celebrated St. Pats! Warm-up: Dublin Hops (aka SSHs) x24 IC Irish Walkers (aka IW) x24 IC Irish Squats (a squat with calf-raise when you come up) x24 IC Grand Eejits! (aka Burpees) x 4 Waiting on Teddy to get out of …
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 …
Thunder Continues to Roll
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. As YHC rolled into the parking lot this morning, it was clear that a plan had to be put in place to challenge the #HIMs that abound at one of the toughest AOs in all of F3 Nation. With #GetBetter …
Keep the Heart Rate Up at Hammer
9 PAX made their way to Hammer on a warm February morning to get their work in. Conditions: 58 and humid, Spring-like The Thang: warmups at the flag. SSH, merkins, slow squats IC x 10. High knees and butt kicks to first speed bump, 50% jog down to second speed bump and back. Head to …
Posted for the warm weather … stayed for the modified mini Murph?
“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou
I Can’t Feel My Arms
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
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 …