F3 Columbia

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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, …

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#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 …

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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 …

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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 …

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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 …

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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 …

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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 …

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#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, …

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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 …

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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 …

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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 …

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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 > …

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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 …

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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. …

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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 …

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