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12 PAX emerged from the #Fartsack on this Friday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns of #TheCastle with a new circuit.  Being on the verge of running out of streets to name workouts after, YHC took the PAX …

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Moist workout at the covid testing facility, aka Depot

Upon arrival, everyone was wondering what the newly placed tent and orange cones came from. Then, it was natural to realize, this is probably a better location for covid testing (versus the small parking lot at Ballentine Library). They didn’t ask us permission, Depot attorneys are looking at our options.  Warmup: SSH x 20 TTT …

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Obligations Met

Conditions: Perfect Tha Thang: Disclaimer given. Warmup performed. Mosey to playground. Explain the running route and the Murph rules. Perform said Murph. Mary for the 6. Mosey to endex. Announcements: Performed Prayer requests: Prayed Devo: Provided

Cottonmouth 2021 Pre-Blast – Event Details (3/13/21)

Attention PAX! After an excellent event in pre-Covid 2020, the annual Lake Murray CSAUP is back in 2021.  This time the event will be in….err I mean at Lake Murray.  The Cottonmouth will be held on Saturday, March 13, 2021, at Dreher Island State Park.  The launch time is tentatively 7:30am, with the event being …

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Off with a Bang

5 pax (eventually) gathered today for the first full workout in the reign of Darth Jar Jar. They were sorely disappointed, as his getting kicked out of bed for snoring led to oversleeping and arriving only for the last 15 minutes of fun. I mean, c’mon, what Sith Lord ever does that happen to? Regardless, …

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9 PAX were not scared off by the ominous forecast and made their way to Hammer to get some work in. Conditions: 75% degrees, 95% humidity (gross) and no rain! The Thang:  Start with an easy warm up. 10 SSH IC, 10 merkins IC Head to the entrance to the parking lot. Next up was …

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F3 Cola 8-Year Anniversary Halloween Explosion Extravaganza Convergence (Pre-Blast)

When: 2020-10-31 0700 QIC- F3 Columbia The PAX- All who choose to attend Where: Memorial Stadium-1100 S Holly Street, Columbia, SC 29205 October 2012 was when the wave hit Columbia, SC. 8 years ago, the men of F3 Nation felt it was time to plant the seeds in Columbia to see how it would grow. …

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Block brigade

Conditions: 70’s  12 PAX put in some work at Hammer. The Thang Disclaimer Warm-up Grab a block box jumps x 20 SSH IC X 20 4 corners, divide into four groups, 25 reps x 3 sets with blocks, corner 1 curls, corner 2 squat thrusters, corner 3 kettle bell swings, corner 4 dips lap around the …

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UnBearable at Da Bull

Conditions: Warm and humid Disclaimer (especially relevant today, but we had a dentist and a doc on-hand) Tha Thang: 6 pax tested the market today at the Bull and Bullseye. Their portfolios sank instantly. Standard Bull rotation/locations/counting, including LBCs at the bottom of each tower. At the top though, sub American Hammers for merkins. Why …

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Jenny’s Corner

8 Pax showed up for a whole body workout Warmup – SSH, Imperial Walkers, shoulder stretches, Little Baby Arm Circles, overhead clap, 3 count squat, Hamstring and lower back stretch, happy baby. Workout – mosey to Jenny’s Corner and grab two bricks each.  4 count exercises 20 Overhead Press, 20 curls for the girls, 20 tricep …

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EMOM Madness

10 PAX did work at Swampfox this morning. Nothing fancy, just work. Conditions: 61 degrees, Clear. The Thang: Disclaimer then mosey to end of Rutland Court. EMOM: 10 hand release merkins then finish out minute with max rep big boy sit-ups. PAX did 5 rounds EMOM and then took a break. Break consisted of sprint …

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The Zipppha!

Conditions: Medium comfy, humid Tha Thang: 5 pax gathered, all with various degrees of issues (injury, fatigue, just getting back into shape, etc), but decided to get better anyway. It’s Monday, and we’ve had little speedwork recently, so time to mix a little in. Hopefully Q’s in the near future will do the same. Disclaimer …

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