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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. …
Zima’s, take the pill, it will not hurt!
Never hurts to be a little more prepared, that not. Solid bakers dozen for Just take the pill for the full body workout! Conditions: Cool 45, and somewhat dry! Warm Up Started with SSH, then little baby arm circles, then reverse, and finished up with through the tunnel all in cadence. Then mosey over to …
Modified Murph at the ‘Shed
Forecast was poor but the weather held off for 2 pax at the Woodshed this morning. The Thang: Warmup: 20 sidestraddle hops in cadence Mosey down to lower playground 5 sets of (5 pullups, 10 ‘mericans, & 15 squats) Mosey down Old Knight to Old Woodlands to Queens Way Pause for pain station – 20 …
Score does work in the parking lot
Thinking it was going to rain, YHC planned a Q that could be carried out under the awning. Since it looked dry and clear, we modified the workout in the parking lot, and got some work done. Conditions: 47 degrees and dry The Thang: Mosey to the smooth pavement and circle up: Side Straddle Hop …
Breezeway beatdown @ Valhalla
5 pax mustered up the energy and willingness to show in the gloom at Valhalla this morning on a wet and soggy day. No worries for getting too damp as Binary was on the Q and he definitely was going to push the pax but no excess water was on the weinke board. Conditions – …
The Zipper @ Amble
Conditions: 45 and no rain. Great running weather 9 pax came together in the gloom to get the week started off strong with the classic Amble route-The Zipper (best route ever); a 4.4 mile mostly flat route with almost no cars and very modifiable. Only 1 pax (YHC) got off route and all finished. Kotters …
The Llub
We ran the Bull backwards. The idea behind it was that you should be able to run the same elevation faster as you have a psychological boost of being able to sprint most of the uphill by running shorter distances between the towers. One thing I didn’t consider though is taking that first tower without …
What Happened to Winter
16 pax converged at hammer on a beautiful February morning. Conditions: 62 degrees with overcast. Rain held off. The Thang: Warmup- 15 SSH IC 15 IMPERIAL WALKERS IC 15 MT. CLIMBERS IC 1 mile run with burpees. every 1/4 mile did 10 burpees 20 lunges, 10 each leg. Hold plank while waiting for 6 sprint …
Saluda Downhill
https://www.strava.com/routes/23815106
It gone rain!
Weather – A misleading 50 What had happened: The Clash regulars assembled at the Pellet Palace for another game of light-up ball soccer; the match was anything but regular. Highlights: Numerous elements threatened the game, but these pax were undeterred. First, the weatherman failed to tell us about the wind gusts that nearly knocked over …
Hammer Works the Legs
13 PAX converged on Hammer on a beautiful February morning ready to work. YHC wanted to make sure the PAX were not just glamor muscles, so a strong leg-focused workout was in order. Conditions: 52 and calm (can’t beat that in February) The Thang: Warmup- 10 SSH IC 10 merkins IC 10 BBS OYO 10 …
Parking Lot Circuits
YHC made the trip across the river to Q at Thunder. I’ve visited a handful of times before and thought I was due to spread the fun. Here’s what went down. Conditions – 55ish and perfect Disclaimer 1 lap around track Circle Up Warm up: SSH x 15 3 Burpees TTT x 15 3 Burpees …
I wanna go fast…
7 paxs met on a damp morning to start of February Conditions: 40 and very overcast. The Thang: Started off with a nice mosey through south campus pax were instructed every time we stop 10 merkins and 10 big boys five stops to check the box on Lake Murray’s Fiddy Fiddy Challenge Arrive at the …
This one’s for NOONAN!
The rain had all but stopped and 8 PAX posted for a snotwoggling event…BATTLE! This week featured YHC and Hustler on the Q sheet. YHC was going to take the 1st 30 minutes. Two ideas came to mind but the one that intrigued me the most, I couldn’t put it together to work the way …
2020 F3 New Year’s Fuel Challenge Week 5: Whoa, Pig!
Congratulations, thrill seekers! You’ve made it through FOUR WEEKS of the fuel challenge! YHC has held off on this week’s optional challenge as it is typically earlier in the program. This week’s challenge is to remove pork products (Yes, the other white meat) from your diet. This means: No Bacon No BBQ No Ham No …
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Deal ’em up!
Six men showed up willing to play the hands they were dealt for Hammer’s traditional monthly game of Dealer’s Choice. BooBoo: Fetch blocks and perform 25 Blockees OYO, 20 BBSU OYO Bindi: Leave blocks behind for a lap around Ila loop, return to blocks for 25 Curls OYO, 20 Overhead Press OYO, 15 Iron Cross …
A Plyotastic Ramble Through the Woodshed
Conditions: dark and moist Disclaimer The Thang: Warmup – 20 x Sidestraddle Hops in cadence; 20 x Imperial Walkers in cadence; Little Baby Arm Circles (10 forward, 10 back), 10 x Overhead Claps, 10 x Raise the Roof – all in cadence; 20 x Windmills in cadence; 20 Squats OYO. Pair up for Indian Run …
Thunder meet Harley Quinn
YHC was filling in for Cesspool and needed the accountability after traveling for the last week. Thunder was a lot brighter today with new lights in the parking lot. Lots of mumble chatter courtesy of Robber and the PAX enjoyed the chatter but not the gas. Conditions: Mild 42 degrees The Thang: W/u: 15 SSH IC, …
The Finishing Touches
13 PAX were witness to another nearly flawless Q at Hammer this morning. The finishing touches of said flawless Q is of course this back blast. A core necessity of any F3 workout is the report afterwards chronicling the events of the day. Too many slackers and reprobates not posting back blasts after Qs around …
Score Takes A Hot Sheet
Scorians took advantage of Q Lumen’s notecard of exercise fun and enjoyed a hot sheet workout at Dreher. Condition: Cold The thang: The Warmup CoP – * 20 SSH IN CADENCE (IC) * 20 THRU THE TUNNELL IC * 20 LIL BABIES FWD IC * 20 LIL BABIES BCKWD IC Light Mosey to DREHER SIDE …
Up and Down Galway with Bricks
The Thing: A chilly but nice morning out at Woodshed with 8 PAX ready to see what Ash had up his sleeve … Warmup: SSH x20 in cadence. Mosey from COT to brick cage. Each PAX picked up 2 bricks. Mosey from brick cage around to the front of the school. Circle Up. OYO: 10 …
2020 F3 New Year’s Fuel Challenge Week 4: The Caffeine Cutback
Way to go, fellas! We’re halfway through the Fuel Challenge! Hopefully everyone is doing well and feeling better from eating clean. It’s now time to discuss the optional Week 4 Challenge: The Caffeine Cutback. Yes, this hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s …
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Mumblechatter with a side of Beatdown
Conditions: Moist 19 (yes 19!) PAX posted on a cool, damp SC morning. The day’s festivities started slowly, as it became obvious nobody except our pre-BC runners set an alarm. Then at the stroke of 0630, reminiscent of the 1919 Chicago Black Sox, the remaining PAX emerged from the proverbial corn field for a main …
SCORE beats the cold weather
Conditions- 27 and breezy Always good to be back in the Midlands and lead the SCORE guys. Given the below freezing temps and breeze, YHC put a priority on keeping the Pax warm, so we started with 30 SSH, then moseyed a few yards and started a ladder of exercises, all in cadence 30 SSH …
2020 F3 New Year’s Fuel Challenge Week 3: Hold the Dairy.
Congratulations – you have almost made it halfway through the challenge! Starting Monday, we will take on another weekly challenge… one that YHC and many others find to be quite difficult. Thought we’d let the info out early so that you can shop for your groceries accordingly. Don’t forget the bread and….. never mind. This …
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Castle Cross Part V
Nine PAX emerged from the fartsack to get better at #TheCastle. The fear of jump ropes kept a few away, but YHC dished out a Q that will be remembered over the weekend. Digging back through the archives, The Castle Cross, part five was completed. Conditions: 48 and brisk Disclaimer The GoGo: Side Straddle …
Tree House of Cards
Six pax came out in the gloom to play cards and do some work. Conditions 64 degrees and moist. The Thang Jog around the parking lot a couple times to get warmed up. Circle up under the covered area at front of school Flip over a card one at a time. Do the corresponding exercise …
Rammalammadingdong
No particular reason YHC used that title just came to my head. Because I got some sleep. Because I managed to grab some Z’s while the other guys ran. In other words, I Q’d in the horizontal. Well, allright, actually all I did was come up with the route. Noonan took care of the rest …
Man vs Machine (or Log)?
Conditions: Moist but extremely warm for season Q arrives 2 minutes late: penalty burpees later. As always, this is extremely approximate. Tha Thang: 4 pax arrived after a very late night of college football (Geaux Tigers!!!) and little rest, so they could test themselves against…Machines!!! . (Ok, so actually, this was a theme workout with …
We took a chance and it was raw.
YHC arrived. Betty Crocker and Cheesesteak were already there. Betty asked for a head start. We gave it to him. Then we ran for 45 minutes.
It’s Wet Outside, Blocks are Heavy…
9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
Dealin’ some pain
Conditions: 40s and Clear 10 PAX turned up to see what YHC had in store for the first Hammer of 2020. YHC put together something a little different than the usual with a deck of cards to shake it up a bit. YHC kept the reps low in hopes of improving the form of the …
Valhalla Edition of 12 Days of Christmas
Binary had the Q on the blissful morning and work was planned as we were going to get after it and definitely get stronger. it was his time to get to share the Christmas Spirit so what better way to do it than with a Valhalla edition. Conditions were nice though chilly but that didn’t …
Brick Work to Finish 2019 @ Sandlot
4 pax arrived this morning to finish off 2019 well. No Q on the docket so Binary was ready for action as he just got back from a cruise and created a WO that he did while riding the ocean waves. Conditions: 48 and clear Disclaimer The Thang 15 SSH IC 15 Windmills IC 15 …
The End of an Era and the Turning of a Page
26 pax showed up for a very special final #Hammer boot camp of 2019. This was a bittersweet day as YHC passed off the Hammer Flag to a new man in charge, a true #HIM, BooBoo (Caleb Gaston). Conditions- 46 and breezy, absolutely perfect! The Thang McNugget: Slaughter Starter (Minus 1) 19 burpees SSH X …
Block Out Some Time For Trees
Six #faithful posted for the final #woodshed bootcamp of 2019. YHC was honored to lead this group of men through the last bootcamp of of the decade. YHC didn’t get the blocks he wanted for Christmas so we found some big boy blocks to play with. Work was done. Conditions – 46 degrees, clear and …
#Thunder sees 20/20
14 #faithful posted for the final #Thunder of 2019. YHC was humbled enough to have the Q on such a momentous occasion. The idea was to burn off a few of those calories you perhaps hadn’t previously gotten to in 2019. Mission accomplished. Conditions – 47 degrees and breezy The Thang Lap Around Track COP …
#LastFridayWorkoutOfTheDecade @theCastle
5 PAX chose to get better at @thecastle this morning – #lastFridayWorkoutofTheDecade Weather – 49 and cloudy Disclaimer Block (CB)/Brick (WB) Selection and the fun began Round 1 – Warm up – TTT 10 x 4 count, WindMill 10 X 4 count, LBAC- F (WB), 20 x 4 ct, LBAC-R WB, 20 x 4 ct, …
Hammer gets ready to ring in the new year
YHC enjoyed the push from the Iron Pax challenge a few months back, so what better time than post Christmas to have a little homage: Conditions: 40 but not too chilly The Thang 26 SSH IC to commemorate the 26th day of December. Mosey to the corner of Briarfield and Satchelford for a year end …