All Downhill From Here
05:30 Start – 06:15 Finish Weather: A windless and partly cloudy 73 degrees with 90% humidity. Modification: Staying in the lower tower only: 1) Climb the stairs and run down the parking deck back to the starting location. 2) Climb the stairs and run down the parking deck performing ‘Mericans at each stair landing, starting …
6 Do The Hard Thing at Hammer
Six men gathered in the gloom of the Lowe’s Foods parking lot to Do The Hard Thing. BooBoo tried to provide plenty of Hard Things to do. The Thang: Disclaimer 20 Burpees OYO low plank while waiting (applies to entire workout) 10 SSH IC Mosey a lap 1-10 Captain Thor OYO 1-10 Merkin Jax OYO …
Rutland out and back
Conditions: 70’s cooler, but muggy 8 PAX put in some hill work at Hammer. Good to see the return of Abscess to the Gloom, Kotters! The Thang Disclaimer Warm-up SSH IC X 20 Little Baby Arm Circles Forw, Backw, Raise roof (X 20 each) Mosey to BeBeep parking lot Bulgarian Split Squat OYO X 20 …
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 …
Hammer July Dealer’s Choice
Conditions: 78 and muggy The Thang: 5 pax rotated calling exercises BooBoo: Mosey, low plank Stretch: 10 WME OYO Wally: 20 KB Swings, 20 OH Press, 20 triceps extension, 20 curls OYO Detour: 20 Broad jumps, 30 flutterkicks IC, 30 Russian twists IC, 6 inches 30 sec Duckie: Sprint length of lot, 5 burpees at …
A little morning winemaking
16 Pax (15 BC and a runner) came out to pick things up and put them down, which turned into a little Q wine making and tasting. The THREE AMIGOS were back together, thanks for coming across the pond Arrears! 1 minute warning was skipped, tunes needed IT support, thanks for the offer Moose, I …
Stay together Thursday
Great to be with the six men who came out to do a little work this morning. The theme for the day was stay together, and everyone did well to work together and push themselves. Conditions: 76 degrees and muggy The Thang: COP at Club Carlisle: SSH x15 IC High Knees x15 IC 10 lunges …
37, Island Style
13 pax came out to 1) Get Better and 2) Support my recent 37th birthday and 3) Celebrate my 5 year anniversary of being a part of F3 Depot. Little did everyone know, they will never look at the number 37 again, at least today.. 1 minute warningDisclaimer: At your own risk, do what you …
Hammer APFT July 16, 2020
Conditions: 75° F, 80% relative humidity Warm-Up: SSH, LBAC, Mosey The Thang: Army Physical Fitness Test 2 minutes Merkins, 2 minutes Big Boy Sit Ups, 2 mile run No partners to hold ankles for BBSU due to WuFlu Pax Merkins BBSU 2 Mile Run Score BooBoo 57 51 16:45 221 Zima 67 51 16:58 239 …
Playlist Gloom at #TheCastle
8 PAX started their week off right by posting at #TheCastle. YHC tried to spin some age appropriate tunes, but between Pandora commercials and unlucky randomness, the Gloom was especially dark. With The Cure and Depeche Mode playing in the background, we got to work. Conditions: 75, humid, but tolerable The Thang: SSH Squats Through …
Absentee Q for some hill work
4 pax posted for YHC’s absentee Q (child care issues kept me away) for some hill work at Stumble. Ash was kind enough to take double Stumble Q duty for Monday an Wednesday to help a brother out. YHC did come up with the route. YHC is certain Ash gave an appropriate disclaimer. The Route: …
The Breeze(less)way DORA
Conditions – Raining and Humid The Thang Run over to the Baskins Robbins and partner up for a DORA Partner 1 run to the UPS store and back Partner 2 100 Burpees, 200 Squats, 300 Merkins, 400 BBS Flip when Partner 1 gets back End the workout with Plank-o-rama Moleskin: The PAX brought it …
Sled has new shoes
It was a nice muggy morning to be out in the gloom, but the nine men who showed up for Score gave great effort. YHC got some new running shoes and while everyone was concerned it might mean running farther than they wanted, the mileage was kept down, and the shoes felt great. Enjoyed being …
The BLIMP lands at Lowes
The Hammer PAX descended on Lowes parking lot to get some work in and heart rate up on a soupy morning in Forest Acres. Conditions: 75 degrees with 88% humidity, not the slightest breeze to be felt. Perfect! The Thang: Warmup- 20 SSH IC, 10 low and slow squats IC, 20 little baby arm circles …
Starting Back at Spur
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
Hammer Dealing
5 pax assembled at Lowe’s Foods for the return of the traditional end-of-the-month Hammer Dealer’s Choice. BooBoo: Mosey lap around lot, 20 Burpees OYO Detour: 30 flutterkicks IC, 20 Russian Twists OYO, 25 broad jump Merkins OYO, 3 min various planks BillyBob: Bear crawl 60 yards, Hustler Merkins 10 to 1 (x5 Raise the roof), …
Parking Garage Climb to the Top
Doing ladder’s in the Garage they said, it will be fun they said. Hit the whole body and wasn’t Humid at all! Conditions: comfy 64, no breeze and little bit of humidity Warm Up: SSH 20 in cadence, 10 hand release burp pees, little baby arm circles 10 forward, 10 back in cadence, then mosey …
parking garage of misery
conditions: rain and more rain Q started promtly at 0530. immediately headed for cover to the parking garage next to Lowes. This has become a local hammer hot spot since our normal ao is shut down. The warmup: 20 ssh ic 10 little arm circles front ic 10 little arm circles back ic 10 imperial …
Score stays on campus for some brick work and AMRAPS
It was a muggy morning to be out in the gloom but a great way to start the week with the men of Score. Enjoyed being with the fellas. Condition: 73 degrees The Thang: Mosey to the side entrance to Dreher and circle up. COP: SSH x20 IC Imperial Walkers x20 IC Stretching exercises into …
Score stays on campus for some brick work and AMRAPSRead More »
#JumpRope/BlockFest at The Castle
https://gph.is/g/Z212rJA We started with 5 PAX at 0530 and by 0535 ended up with a total of 9 Pax choosing to get better in the gloom #WorkWasDone Conditions – 75 and yes it is summer in Cola – it was HUMID… Disclaimer Round 1 – 30 Clicks with the Jump rope, 25 x 4 ct …
Race-a-roo
Dads at play Conditions: Pretty great Tha Thang: 10 faithful gathered at the park for F3 Dads. Disclaimer given Warmup: SSH, Merkins, Burpees, American Hammers, Squats Mosey to circle Bearcrawl catchup race Crabwalk catchup race Mosey to the line Single leg hop relay Backwards hop relay Family leapfrog race Jailbreak(ish) Devo: Love your enemy DOUGHNUTS!!!!
The Pyramid
1. 5 burpees 2. 10 merkins 3. 15 LBCs 4. 20 Dry Docks 5. 25 squats 6. 60 sec plank 7. 35 Russian Twists 8. 40 shoulder presses Start with step 1 then run 1 parking lot lap continue with step 1 again with the addition step 2 followed by another parking lot lap. Repete …
Better late than never, right?
Well I came in hot to the parking lot to start the workout arriving right at 5:30 for my Hammer Q, not the best way to start our your Q for the day. I immediately jumped right into it and as usual I didn’t have a clue what I was going to do but decided …
Woodshed/Legion Explore WS campus with Bricks
Weather: Unbelievably humid as expected in Cola during the Summer. Great first week back at Woodshed! This morning brought out a mix of PAX including Woodshed regulars, Legion regulars, recent FNG SheRa continued to post, and the Nantan himself. Since it was my first Q in a long time on the WS grounds, the goal …
F3Virtual WODs – Quarantine Edition
Hi! It is my honor to create this repository of the workouts completed by over 870 PAX during Quarantine. Feel free to use these workouts as inspiration for future #BeatDowns. This was one of my favorite parts of 2020, although there is not a lot of competition for that title currently. Looking forward to seeing …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !
20 Woodshed and Legion Brothers posted for the first #Beatdown at #TheWoodshed since the late unpleasantness. Nan’tan was in attendance. Disclaimer was provided and social distancing observed. T-Claps to Belding for driving down from Pittsburg just to post with us. Conditions: Warm and very humid, which almost, almost cause a Merlot Spill. Also, there were …
Great to Be Back at #TheShed for a #SociallyDistancedGreenspaceBeatdown !Read More »
Not much arm work…
Well the Q was reminded of 2 things today. First, 5:30 is still crazy early, especially after having a taste of 6am start times for a little while. Second, having a bum shoulder limits the exercise lexicon a bit. So, 11 met in the gloom at the Lowes food parking lot not knowing what to …
Asphalt Inspection
The men of Hammer returned to a new temporary AO and found that some things don’t change. Disclaimer was issued and the Pax were re-introduced to the standard waiting position (low plank) before jumping in. Warm-up: 10 Merkins OYO 10 BBSU OYO 10 Squats OYO 15 SSH IC lap around the lot The Thang: Pax …
Turtle Patrol
Conditions: Muggy, mildly warm Tha Thang: Invisible Disclaimer Route: 6 miles up and down some hills, around Lake Katherine, mild re-route for construction, some body armor dropped and donned, and 2 turtles rescued. Nice start to a Memorial Day. Invisible BOM Devo: Emailed later
F3 Columbia Zoom Gloom 5.21.20
12 for the virtual Zoom Gloom this AM. Honored to lead these knuckleheads… The Thang Warm up 3 mins inch worms 2, flutter kicks 10 1 ct inch worms 4, flutter kicks 20 1 ct inch worms 6, flutter kicks 30 1 ct etc til time Tabata – 40 secs of work, 20 secs of …
Sawmill Sledgehammer
First official post since Chinese Virus. Yes..social distance, no contact, blah, blah, blah. Rain set in about 1 am in Blythewood. Stopped about 3am so no excuse. So I thought. Warmarama: All upper body exercises to eliminate getting wet from ground water. No mary’s (your welcome). SSH, Little Baby Arm Circles, Overhead claps, TTT, Merkins, …
#ColaCoronaRelease at the Castle #IMissMyBlock
12 PAX chose to get better at #thecastle this morning – this was workout 3 for the Castle Pax from #ColaCoronaRelease. Weather – 68 and clear Disclaimer and explained the concept of Social Distance while Staying Together. No Blocks where harmed (or used) during this workout #Imissmyblock Warmup – SSH x 5 – 1 Burpee, …
In the alley, at home, wherever….get the work done together!
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
The Gloom Is Back!
Conditions: Mid 60’s and breezy aka ᑭᗴᖇᖴᗴᑕT. The Anchor Shovelflag firmly planted at the Lake Murray Dam for the first time in two months. YHC was the one and only pax to post Anchor this morning and truthfully, it wasn’t He intended it. A beautiful morning for adoration and of course some pain! YHC actually …
Cannot Keep a Good Region Down
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
Huffy’s VVQ
15 Men gathered in the Virtual Gloom for some Fitness with a bit of Fellowship and Faith thrown in. COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC 1 Minute Run Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, …
F3 Columbia Virtual Workout 001 4/28/2020
Below is your F3 Columbia Virtual workout link for 4/28/2020 Disclaimer: Huffy is not NOT Professional. You are joining these virtual workouts voluntarily of your own free will. These workouts are You versus You. Push Yourself but don’t hurt yourself. Please modify any exercises as needed based on your injury history. 6:00am – Webex Link – …
Virtually Pushing The Rock
19 PAX emerged from the #Fartsack on grand Spring morning in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored to lead …
Turning 40 at The Castle
11 pax, including 1 FNG, joined YHC this morning at The Castle for #norespect 40th birthday Q. Back to back B-day Qs at The Castle! Here we go: Disclaimer SSH x 40 IC Imperial Walkers x 20 IC Little Baby Arm Circles – x11 fwd, x 11 rev IC Raise the Roof x 20 IC …
An Effective Thang
YHC believes that intel of this workout may have been leaked to the Thunder Pax, possibly some collusion with Hammer… just a theory. Anyway, YHC personally had a great time and thought it was quite effective. The guys that did post did some great work. Here’s what we did: Conditions: 58 and perfect The Thang …
Celebrating #TheCastle PAX…and some #Respect
One day after obtaining F3 Respect, 15 PAX posted together to help celebrate a milestone. YHC decided to flip the script and celebrated the PAX who have helped me, more than they know, in my journey to #Respect. Conditions – 65 and pleasant Opened with the Disclaimer. T.O.Y. provided F3’s requested approach to help combat …
Nearly Flawless 99.7% of the Time
A lucky 13 witnessed yet another nearly flawless Q by YHC at Hammer this morning. I can pretty much almost always guarantee a nearly flawless Q 99.7% percent of the time, and that figure rises slightly with each passing Q. Just come see for yourself some day… Conditions – 57 degrees, low humidity, aka excellent …
Substitution in the Rain
YHC failed to confirm availability of Splinter so a substitute was in order. Conditions: warm and wet. The Thang: Mosey to Ila, to Landrum, to Oak Hill, to front of the school with pain stations at each intersection. low plank for the 6, then 20 BBSU per station Find space on bars in front of …
February Dealer’s Choice at Hammer
BooBoo: OYO 10 Merkins, 10 BBS, 10 Burpees Misfire: 20 each LBCs, Russian Twists, Flutter Kicks, Heel-tap Crunches, BBS for 5 sets Bindi: to ball field, suicides with 10 merkins, 20 lunges, 30 LBCs 2 sets Zima: Ring of Fire with 10 merkins each, 2x Garnish: mosey to playground, 10 pull ups, 10 box jumps, …
Paperboy returns to Thunder…
Conditions: Clear and 57 degrees. Dry ground and perfect weather. The Thang Disclaimer, announcement that we’d be leaving campus and that cars won’t see you. Be aware and watch out for each other. Warm up with quick sets of Imperial Walkers, SSH and merkins all IC x 10. Leave Hand parking lot and head over …
Dirt Trail Dora
Weather: Picture perfect, dry & cool morning The Thang: Warm Up – SSH x50 in cadence. The PAX then made their way to the brick cage where each PAX picked up 2 bricks. From there, the mosey continued across the Woodshed grounds, arriving at the tennis courts where the PAX lined up on the sideline …
#CinderBlockSavingsTime @TheCastle
8 PAX chose to get better at #thecastle this morning – saying goodbye to Daylight Savings Time with Cinder Blocks. Weather – 38 and clear Disclaimer Warmup – Through the tunnel x 15 – Windmill X 10 – Calve Stretching on curb – Block “CB”/Brick Selection and the fun began. Round 1 – 20 x …
F3 The Mission CSAUP-Event to Celebrate 5th Anniversary
When: April 4, 2020 at 7 AM Where: Memorial Park, 700 Hampton Street, Columbia, SC What: CSAUP Event to Celebrate 5 years at The Mission AO F3 The Mission has been making a difference for 5 years! THANK YOU to all of the men who have participated in workouts and fun events with our brothers …
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At least it wasn’t raining
10 PAX ignored the threat of rain to come put in work with YHC this morning. Conditions: High 50s and slightly muggy Start off with SSH IC x 25. We grabbed blocks and moseyed down to the school drop-off/awning area by the parking lot. The PAX partnered up and partner 1 took the two blocks …
Country Comes to Town
YHC was asked by TOY to make the trek into town from the Hinterlands of Chapin for a guest Q at The Castle-happy to oblige. 11 brave souls showed up this morning to get better-appreciate the crowd-bunch of solid dudes at this “little slice of heaven” near Ft. Jackson. Conditions: 33 degrees and thankfully not raining. …