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Happy Birthday to Q
4 pax ventured into the hot, muggy morning at Crayton Middle School, weekday home of Swamp Fox for a YHC Birthday party and YHC brought presents for everybody. Based on the mumblechatter, the pax really enjoyed their presents Conditions: a cool 75 degrees with max humidity. The Thang: 3 sets, each set was 15 reps …
Hump Day Hill Repeats at The Castle
11 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 a week of vacation in Edisto (still feeling the residual effects of way too many beverages and pieces of bacon). Once the clock struck 5:30 sharp, the …
The Hand Mile(ish)
Today’s workout was inspired by a workout that Splinter did during Reynolds Week in 2017. We were fortunate enough to have ten pax show up for a ridiculously humid morning, starting out at 78 degrees at 5:30 AM. The Thang Warmup: Arm circles Squats Air Press Squats (while waiting on Beta to pull up) Warmup mosey …
So Much Not Fun
Conditions: Soupy Tha Thang: 8 pax descended upon Starbucks to embark upon a promised exciting and wonderful and fun journey………… …I lied. ….It wasn’t fun. Nor exciting. Nor wonderful at all. But we got better anyway. GF – Hampton Hill- Kilbourne – Shady Lane – Quail Lane – Trenholm – Beltline – Devine – Endex …
All you got.
Hammer and Thunder have been going at it this year with the #GreatestRivalryInSports. The challenge was laid down to see which AO has the most dedicated PAX. So far Thunder has been dominating to date so YHC decided it was time to throw out a challenge. Conveniently, former F3 Columbia Nant’an, McLovin was on the …
The Wind Never Blows at Thunder
11 PAX emerged from the #Fartsack on this Tuesday morning looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after a week of vacationing at Edisto Beach, came ready to lead the Pax of one of the finest AOs in all of F3 Nation. It …
Tennis with Turncoat
18 PAX arrived at The Castle at 5:30 a.m. on a sticky 75 degree a.m. It was the day after Wimbledon wrapped up and everyone wanted to talk tennis. The following tennis facts were revealed throughout the workout: Most Wimbledon Championships (Federer, Navratilova), Youngest Wimbledon Champions (Becker, Hingis), Most Grand Slam Tourney Wins (Federer, Court), …
Say Hello to My Little Friends at Valhalla
5 pax arrived in the muggy gloom this morning for a Binary Q that was sure to leave them burning and definitely stronger. The setting was perfect for a good day of work to #getbetter and #bebetter. Binary was ready to bring the pain. Disclaimer The Thang Grab bricks and head to lower parking lot …
Spur World Cup
Disclaimer THE THANG: Started with some good ol’ fashioned dealer’s choice. Shifted into playing 3v4 soccer with small 6ft wide goals Played the goalie game for a bit. One person distributes balls to the players so they can shoot while someone is in goal trying to stop the person who shoots after them. It’s a …
A Baker’s Dozen for National Sugar Cookie Day
Conditions – Mostly muggy at first, moving to slightly oppressive by the end of the workout – a beautiful morning @F3Woodshed! Intro / Disclaimer The Thang: Warm up: SideStraddle Hops in cadence (20) Imperial Walkers in cadence (20) Little Baby Arm Circles (forward & back), Overhead Claps, Raise the Roof in cadence (10 each) WIndmills …
Score celebrates our country and our flag on this independence day
It was a beautiful morning to be out in the gloom, and the five men who came out for a late edition of Score gave great effort, and sweated a lot. YHC wanted to do something that would honor our country and our flag, and had a theme to accomplish the task. Condition: 78 degrees …
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F3 Decathlon Preblast
What is it? A 10 event challenge testing the speed, strength, power, and endurance of F3 Men. When is it? Saturday, July 27 at 8:00am Where? at Ben Lippen School, 7401 Monticello Rd, Columbia, SC 29203 (park and meet at the Track) Why? Good question. Moving on. Schedule 8:00am Weigh-In Order of Events 8:15 200m …
No Hope Hill Welcomed at Valhalla
6 Pax descended upon the Valhalla gloom for a new monthly installment of pain, No Hope Hill, courtesy of Swingline. The Pax were inspired by last week’s adventure in The Bull and found a way to create torture for us NE Pax. Work was going to be done today. Conditions: 73 and heavy Disclaimer The …
SCORE Runs W/First Time QIC
Scorians jogged the hood and exercised with a first time QIC. Condition: 72 degrees The Thang: Mosey to SUMC and circle up. COP: 20 SSH IC 20 FWD Lil Baby Arm Circles IC 20 Roof Raises IC 20 BCKWD Lil Baby Arm Circles IC Mosey to corner of Cassina and Adger 20 Imperial Walkers IC …
Double Dora
Warmup: 20 SSH 15 TTT 15 LBARF 15 LBARB 15 IW 15 MERKINS 15 BBSU The Thang: Dora: 100 Merkins, 200 LBC’s, 300 Squats…..Partner runs around Whoville Mosey to the bottom of Liberal Hill Bernie Sanders halfway up and the sprint to the top 15 BBSU at the top Run down to the bottom of …
The Band Gets Back Together at Thunder
Happy days were here again at Thunder this morning, as the band was nearly back together. An appearance from original Thunder member Costanza was a pleasant surprise. All that was missing was Snot Rocket. The show went on, but it still feels like Van Halen without David Lee Roth. The original was the best. …
It’s The Climb at Hammer
Great to be on Q at Hammer on Thursday and try out something new on the Pax. What if we brought some med balls, and BLIMPS are fine, but could there be another way to travel? Conditions: Muggy The Thang 5 Merkins oyo 10 SSH IC x5 Run to Baseball Field for Med Ball Relay …
TTT
The Warm Up 15 each LBA forward LBA backyard Overhead clap SSH TTT Plank jacks Imperial walker The Thang: Grab a block and two bricks and mosey to Tombee 15 each Curls for the girls Overhead presses Tricep dips Merkins Stroll down Tombee with bricks and complete 5 burpees at the …
Organized Chaos
6 PAX, including 1 2.0, emerged from the Fartsack this morning, looking for a way to #GetBetter, the Battle Way. The Battle Way is not for every man, but only for the man willing to push himself from comfort to discomfort. Waiting in the parking lot this morning was Fountainhead and YHC; two retired Nantans …
Ta, Ta, Ta, Tunnel!
Conditions: Damp but nice Tha Thang: 20 of Columbia’s finest dads and 2.0s showed up for the 2nd edition of this summers F3 Dads workout. Fun was had by all, and some lawn clippings. Disclaimer Mosey to COP. SSH, Merkins, Squats. Split into teams. Remember, winning has its privileges! Winners of each competition did 3 …
Unimaginative, but will be Remembered at #TheCastle
11 PAX suffered through the most unoriginal, unimaginative and uncreative workout dished out by YHC, according to one PAX, who shall remain nameless. Mumble chatter aside, the PAX will certainly feel the pain of today’s unpleasantries. Conditions – 73 and damp Opened with the Disclaimer The Thang (all 3 count): SSH *15 (IC) Through the …
Unimaginative, but will be Remembered at #TheCastleRead More »
High Stick Humpday
Warm Up Hill Run + 10 Burpees Dora–100(each arm) Lawnmowers, 150 Goblet Squats, 200 BB situps Shuttle Run in between Hill–half Bernie Sanders, half walking lunges Back to Circle–Abs LBC’s, Hello Dollys, Iron Cross, Superman, Box Cutter, Low Plank Finished with SSHs
5 years and lots of memories, pleasant and otherwise
Woohoo! Conditions: Relatively cool, somewhat moist Disclaimer Tha Thang: So, everyone was warned this was YHC’s 5 year anniversary Q, and there may be some back to the future element. For years, I was known for having extremely thematic and interesting Qs, but I got a little burnt out from that. I touched on some …
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Running with Bricks and Other Great(?) Ideas at the Woodshed
Disclaimer Warm-up SSH IC x20 Imperial squats IC x15 Arm Circles x15 each way Mosey to the brick pile Each Pax grabbed 2 bricks Mosey with bricks to the front of Meadowfield Fan favorite (no one could remember the name of this one): With the bricks: 1 merkin and 4 raise the roofs; …
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Hammer Neighborhood Loop
16 pax did the hard thing and put some work in a muggy June morning. YHC spun a masterpiece of a Q with various “pain stations” around the Satchelford area. Everyone went the extra mile as we toasted (for the last time, apparently) our brother who is moving on to the City of the Big …
No letting up!
This is F3 Columbia #BATTLE. There are no easy workouts. There isn’t a Q that will let off the gas. This is here to push you and your brother. Huster and YHC posted ready to deliver! Here’s the THANG! Conditions: Perfect as always YHC lead off by departing out of the the parting lot and …
Pipes and Bells
YHC was somewhat surprised to find himself scheduled as QIC of #IronYard this week after only a single post. Must have made a good impression the first time. Luckily, YHC got a nice shiny new kettlebell for Father’s Day so it was time to rise to the challenge. The Thang: COP Little arm circles x10 …
Friday #blockfest at The Castle
10 Pax #tooktheredpill this morning, and chose to get better at The Castle. Conditions – 62 and clear, perfect workout weather Disclaimer The Thing – collect your motivation #cinderblockandbricks followed by: Round 1 – 10 SSH x 4 ct, 10 slo-fast Merkins, 10 SSH x 4 ct, 10 slo-fast Merkins, 10 LBAC – F x 4 CT …
Hammer Turns 5
13 PAX gathered to celebrate the 5th Anniversary of Hammer. YHC hoped to give the AO a fitting birthday celebration in the form of a true beatdown. Conditions: 70 and breezy. Not bad The Thang: 20 SSH IC for a warm up, then mosey to the playground. One of the true signs of a major …
Happy Blocks Almost Make It To Second Base
Mosey to cage and get one block each. Curls with blocks x20 OYO Flutter kicks holding block overhead x20 IC Sumo Squats/Lunges with block x10 each leg OYO Hello Dolly holding block overhead x20 IC Run around inside of baseball field (no blocks) Commando Press with block x20 IC Babymakers (Glute Bridges) with block x20 …
Trojan Bull
The Bull was packed with ready-for-battle PAX this AM. 24 men (one of them particularly young…and energetic) showed up and had every stairwell filled for 45 minutes. It was the first time for some including 14-year-old Beast Boy who led the pack (by a lot) the entire time. It was said he might have spilled …
Thunder 4×4
10 Men gathered this morning for a soggy workout. Temp wasn’t bad but humidity was near 100%. Promo’s mumble chatter was in full effect. The Thang COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC Ladder Work (all 1-ct) Merkins x …
Bricks and Blocks in the Balance
7 Pax descended on The Shed for a variation on some old favorites that really worked core and balance. These variations made the work out feel very different. The Thang: disclaimer and warm up: 2 laps around the circus, then COP for SSH, IW’s, ButtKicks, HighKnees, all x 20 IC, Merkins x 20 LBC’s x …
Re-Pre-Blast: The Crazy Train Cometh
It is TWO WEEKS until we are wheels up on year 3 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Crazy Train leaves the station on Monday June 24th …
Death By … Mud Dawg
5 PAX met YHC in the surprisingly pleasant morning weather Conditions: 72 ish and alright, alright, alright The Thang: A mosey to warm up with a dealers choice when Q paused Death By…. In the first minute 1 burpee, in the second minute 2 burpees and the pattern continues until you cannot complete the burpees inside …
Legion & Woodshed embark on a field trip to Indian Mound
Legion and Woodshed came together for the famous convergence on the 1st Thursday of the month. Weather was warm but at least dry. All pax came ready to go with the goal to work hard for 30 straight minutes, the reward of coffee and fellowship on the other side. A few Woodshed pax planned how …
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Blocks Burpees and Hills
8 pax finished their week strong at The Castle this morning. McLovin and Freebird brought it on Monday and Wednesday this week, setting the bar high! Disclaimer COP: SSH x20 IC Windmill x10 IC Through The Tunnel x20 IC Spider Merkins x10 IC Little Baby Arm Circles x10 Fwd x10 Rev IC Grab a block, …
Backdraft serves Thunder a D-Day Remembrance for the Ages
27 PAX met Backdraft for an incredibly well plan and executed Q in remembrance of the 75th anniversary of D-Day . Conditions: 74 degrees and a touch humid The Thang: Backdraft assembled the PAX into a formation of three lines perfectly spaced The training phase: 20 SSH IC 20 merkins IC Flutter kicks IC 10 …
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Hammer/Swamp Fox Sprintvergence
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
D Day At Sawmill
Welcome, Strong disclaimer! Mosey, warm-up (75 reps-ish) start in on some mostly accurate D-day facts (5 divisions, 5 beaches, 5 allies), mosey to football “field.” Some old skool calisthenics and F3 exicon with military lineage: O-overhead clap, V-v-ups, E-elf on the shelf, R-reverse crunch, L-leg wreckers, O-one legged burpees (challenged the sharpest minds with coordination, …
Dawnstrike Shandon Lawn Review
9 Pax covered 2.6 miles of Shandon pavement while completing a group of pain stations and short circuit work. Conditions : 70 Clear and Moderate Humidity Mosey to back parking lot 25 SSH IC Plank 90 sec – bring right foot to far left, bring left foot to far right 20 IW IC Plank 90 …
Freebird’s Filthy Forty
Warm up SSH Through the tunnel Little baby arm circles Quad and calf stretch Filthy 40 Workout 5 Minute Run to guard shack and back 40 of each exercise: Side Straddle Hops Merkins Squats Burpies -15 Plank when done 40 of each exercise Bicep curls Tricep Extensions w/ …
Wally’s greatest hits
17 PAX defied the fartsack and joined YHC in the gloom this morning to put in some work. YHC remembered what a crowd pleaser this was the last time we ran it so we gave the people what they wanted. Welcome to visitor Pipeline and our FNG Roses. Conditions: 73 and slightly muggy but with …
Kicking Monday’s A** at The Castle
11 PAX rose from the #Fartsack this AM, shook off the weekend, and laid siege to Monday. YHC was ready to offer up a serving of the #DRP. As the PAX of #TheCastle tend to do, they chewed up and spit out all that YHC had to offer. We #PushedTheRock this AM and did work. …
Woodshed and Legion lace it up on the blacktop
Weather: Summer has arrived! The Thang: Landshark had the Q and cooked up a workout themed around the NBA Finals starting up. Warmup: Right before starting Woodshed PAX were joined by 3 PAX from Legion who jogged over from their COT! Short mosey, SSH, imperial walkers, little baby arm circles (forwards, backwards & overhead press …
AMRAP Circuits at Valhalla
6 pax arrived at the gloom ready for the purist Binary to lead the cause for today’s work. Some were able to celebrate Backstop’s birthday over the weekend so why not keep the celebration going with a healthy dose of pain. Conditions – 70s and clear Disclaimer The Thang Mosey Jog around parking lot w/ …
Shaking Off the Holiday Fat at Hammer
After a long holiday weekend, 13 PAX posted in the gloom to begin the work on burning off all the seared meat, fixins, and adult beverages that were consumed in celebration of our nation’s fallen soldiers. A long weekend and a blistering Battle workout on Sat left YHC still sore and tired. I needed something simple …
Running with Stumble at Martha
Disclaimer. Started at 5:15. Mosey over to Martha for some spill work. Did 10 Hill sprints with 25 LBC’s at the bottom of the hill on each trip to the bottom. Mosey back to AO for COT and BOM.
Peaceful Transition of Power at the Shed
We demonstrated to our political leadership at large that the Shed knows how handle transitions of power. We took turns leading the workout and Chewy handed over the reins to Ash. No protests, no coups, no deep state intrigue. Ash is probably the youngest AOQ in the history of the world, but we know he’s …
Wet Wood at the Shed
It was wet. Only Teddy showed up. We did disclaimer and got to work. Warm Up: Lap around circus, SSH, IW, Butt Kicks, High Knees, Squats, Merks, Calf Raises, LBC’s, all x 20 OYO. Mosey to brick cage, get 1 block and 2 bricks per pax. Mosey to overhang. Raise the Roof w/ bricks, overhead …