Working on the Spare Tires at Woodshed
Conditions – a mild and misty morning at the ‘Shed Intro and Disclaimer The Thang: Warm up: Sidestraddle Hops, in cadence, x 20; Imperial Walkers, in cadence, x20; Little Baby Arm Circles, in cadence, 10 forward & 10 back; Overhead Claps, in cadence, x 10; Raise the Roof, in cadence, x 10; Windmills, in cadence, …
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 …
In the Rain Workout #NotAtTheCastle
10 Pax made the right choice at #theCastle, with a back porch workout #stayingdryatthecastle Conditions – 42 degrees and raining, but not on us. The warmup – collect CB’s and Bricks, set up concierge like by the early arrivals, apologies to Turncoat who was the last to show = heaviest CB, and somehow we did …
Bert and Ernie (minus the Bert) @Thunder
YHC was supposed to be on a co-Q but Chyna was out with a fever. (Maybe he needs more cowbell) The Thang: W/u: 15 SSH IC, 10 TTT IC, 15 Overhead Claps IC, 10 LBACs IC Ernie (half of the Bert workout) 25 Burpees, 400m run 50 merkins, 400m run 75 Lunges, 400m run 100 …
Be the coffee bean.
It was 56 degrees and dry. In addition to being pretty perfect for a workout, it was about 30 degrees warmer than projected temperatures the rest of the week. Fartsacking was a poor choice. Here’s a sneak peak of Lap Dog on Thursday morning: It was a typical Hokie Pokie warm-up. You gotta give the …
Score stays on campus and gets some work done
Nice cool morning to be out in the gloom at Score with the 5 pax who resisted the fartsack to come out and get better. Condition: 52 degrees The Thang: Mosey to get bricks, jog to the front of Dreher, put bricks down and circle up. COP: SSH x20 IC – stretching exercises Captain Thor …
SCORE revisits Coquina-inspired, Paver, cardio workout with no running
Ball Boy, Seeker, Spool, Lumen, Sled, Filter Stretch through the tunnel in cadence 15X Little Baby Arm Circles Forward in cadence 15X Little Baby Arm Circles Backward in cadence 15X Overhead Hand Press in cadence 15X Mosey to the Blocks to pick either paver or bricks Mosey to the smooth lot 3 Sets of the …
SCORE revisits Coquina-inspired, Paver, cardio workout with no runningRead More »
I still do not like to run
It was an unseasonably warm day in October, and still a little damp from the rain yesterday, but five pax showed up to get a little work done, and gave great effort. Condition: 73 degrees The Thang: Leave campus running towards Shandon Wood Animal Clinic, and stop at parking lot on other side Side Straddle Hop …
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 …
The Sad But True Tale of Jebediah Pemberton
Disclosure: Some of you may know me. And you may have heard this tale before. But for you new fellers, I’m Ol’ Beadsy. And one thing you should know about me, is that I’m not a professional story-teller. I assume you’re here of your own free will, and you should use caution this morning, be …
Dealer’s Choice @ Valhalla
It’s the end of the month @ Valhalla and to shake things up we decided to have a dealer’s choice to wrap this month’s work for the pax. 4 arrived for the festivities and the #fartsack got our AOQ Baconator for the morning. Backstop came with his A game chatter and made it a fun …
Monday Punches @ Valhalla
The 6 pax of Valhalla arrived in the cool gloom for a Q led by Binary. The work today was going to be fast and no brakes as the pax were going to be moving the whole time. Work was done by these men and Backstop was begging to go home. Good thing is, he …
AO Turnover @ TheCastle
Conditions: 65 and Balmy Opened with Disclaimer Warmed up with 20 sidestaddle hops (IC), 15 thru the tunnels (IC), Baby arm circles (IC), 10 merkins (IC), calf stretch in plank position, followed by a mosey around the circle Using bricks and blocks, Set 1 Using blocks 25 curls, 15 tricep extensions, and 25 curl presses …
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. …
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 …
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 …
SCORE uses new toys for a true-to-form no-running workout!
6 PAX for a simple but strenuous workout with Pavers standing in for the Coquina rocks used in Snowden’s beachside workouts. Stretching first! The workout: 1. Kettle Bell Swings with Paver in cadence 30X 2. Merkins in cadence 10X 3. LBC with Paver in cadence 20X 4. Squat Trusters with Paver in cadence 10X 5. …
SCORE uses new toys for a true-to-form no-running workout!Read More »
The mysterious Ila Triangle.
14 PAX defied the threat of stormy weather and unknowingly committed themselves to explore the mysteries of the Ila Triangle. Conditions: 67 and misting rain. The Thang: Disclaimer Warm up with Through the Tunnel, Imperial Walkers, SSH and Merkins. All exercises x10 IC Move out to Briarfield for instructions about the Ila Triangle DORA. YHC …
Baseball and Frisbee at #TheCastle
To celebrate the 2019 World Series, 13 PAX beat the Fartsack and put in some work on the baseball ‘field’ at The Castle. YHC definitely is exaggerating the ‘field’ – really a parking lot with bases spread out in the shape of a baseball diamond. With the bases set and the PAX ready, we played …
Bull Fly-By
https://www.strava.com/routes/22314292
Plant, Serve, and Grow…7 years later. It’s working!
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
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 …
SCORE Explores Asphalt, Concrete In Workout
Scorians explored the asphalt and concrete of Dreher High School (DHS) this morning throughout a strong workout. Condition: 55 degrees The Thang: Mosey to north of DHS student parking lot (asphalt). COP: 20 SSH IC 20 FWD Lil Baby Arm Circles IC 20 BCKWD Lil Baby Arm Circles IC 20 Roof Raises IC Mosey to …
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 …
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 …
BlocktoberFest at the Castle
8 PAX chose to get better at #thecastle this morning – #blocktoberfest. Weather – 70 and clear Disclaimer Block/Brick Selection and the fun began Round 1 – Warm up – SSH 20 x 4 count, TTT 10 X 4 count, Imperial Walkers 20 x 4 Count, LBAC- F with Bricks 20 x 4 ct, LBAC-R …
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 …
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 …
Legion & Woodshed Revisit the IPC
About half the PAX showed up early for the Legion #Extra15 before the Convergence. 0515-0530. 15 PAX met in the gloom outside of Starbucks for the Monthly BlitzVergeteria between Legion and Woodshed! Typically, the monthly convergence is a great excuse for the two AOs to come together. Thanks to the IronPax Challenge … Woodshed and …
Columbia’s Cold Brew Half Marathon 11.24.19
Have you ever been to #Coffeteria before the workout? Do you enjoy taking part in the 2nd F just as much or more than the 1st? Do you often get bored on a Sunday afternoon and find yourself looking for some fun? Well, if you answered Yes, Maybe, or huh? to any of those questions …
Creative Juices Flowing at Hammer
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
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 …
The Kraken was a No-Show
6 brave pax took the daily red pill and entered the gloom for YHC swing-heavy KB beatdown. YHC was excited to lead the great pax of Anchor so a proper beat down was in order. The Shovel Flag 2.0 flew proudly in the breezy 70ish degree weather with 93% humidity. Cooler temps were appreciated. It …
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 …
The Anti-IronPax Challenge
Conditions: October 1st, and we’re still swimming through the soup Tha Thang: 8 gathered for what YHC promised was going to be the exact opposite of the Ironpax Challenge. While it was a great stretch for us and I’m glad to have done it, those workouts were painful partly because they were so mindnumbingly repetitive, …
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 …
High Planks and Step-Ups
Jog around parking lot then circle up on new playground. High Plank Alternating Leg Lifts IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 Plank Jacks IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 …
IronPax Week 4. TClaps to F3 Greenwood!
Review of the workout and a quick warm-up from Rosinbagger. The Thang: 12 PAX from Legion and Woodshed converged at Woodshed to complete Week 4 of the F3 Greenwood IronPax Challenge. “Sugar’s Pick Your Poison” 3 Rounds for time: *100 cumulative merkins and/or squats *100 yard out & back coupon carry, 200 total yards *100 …
HeeHaw’s Own Burn Bootcamp
The Thang: Disclaimer from HeeHaw including a warning that he adapted and modified the upcoming workout from a Burn Bootcamp that was keeping him sore 3 days later. Warm-up – SSH x20 in cadence, through the tunnel x20 in cadence *with proper form demonstrated by HeeHaw Mosey to smaller bus loop on Galway Ln. Rotation …
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 …
Davant Demolition
Conditions: 75 and mild The warm up: 15 TTT 15 SSH 15 Plank Jacks 15 LBACF 15 LBACB 15 Imperial walkers The Ditty: Indian run to Cotton Hope 10 Merkins 15 Iron Crosses 20 Squats Run up Davant. Stop at speed hump and do 5 burpees. Start running again to we reach KG …
ImpromptQ
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
Valhalla takes on Iron Pax Week 2 Challenge
7 Pax descended upon the muggy, muggy gloom of SVHS track to complete the Week 2 Iron Pax challenge. Today say that this was a #suckfest is the understatement of understatements. It was hard and man was it a good workout. Tclaps to these pax for getting it done. Disclaimer Conditions – 70s and way …
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 …
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. …
We’ve all gone soft.
Today’s playlist was inspired by the incredible masterpiece that is, “Last Action Hero” 4 pax decided that it was more important to show up for a Shark-infested Tornado rather than stay in the comfort of their fart sack. Work was done and questions were asked…Big questions. More to come on that. Still no new Anchor …
#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 …
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 …
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 …
Juice box for Woodshed, a/k/a 5-year anniversary workoutRead More »
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 …