Duckie v. ChopShop
Conditions- Tropical The Thang- CS-SSH X 25 CS-Mosey then 7 Merkins, 7 squats, 7 BBSU down to one D-To playground- SSH, 10 pull-up burpees, 20 box jumps, air chair CS- Jacobs ladder on hill. Merkins 10-1 D- Loop Run. 5 Burpees at each corner. LBC at finish CS- Captain Planets- groups of threes plank alternating …
No Nonsense at Thunder
YHC volunteered to pick up Boris’ Q. Due to a lack of planning, we stuck to the basics today at Thunder. While some of the Pax may have opted for some Pilates with Jillian (talking to you Snot Rocket), those who did post got their money’s worth. Weather: 75 and muggy The Thang: Lap around …
#BLOMP Ladder at #TheCastle
11 Pax showed at The Castle for a #BLOMP ladder which seemed to take its toll on everyone except The Prince of mumble chatter #Lambchop. The conditions: Swamp like, Disclaimer The Warmup: 20 OHC 20 LBAC forward 20 LBAC backward 20 TTT 20 SSH 20 Iron Crosses 20 Chaser LBC’s The Ditty: A burpee, …
Hammer Gets Battered
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Hammer. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. Needless to say, the Pax have a lot of work to do to get …
Dripin Good Time at the Shed
It’s always to be good to be back at the Shed (Woodshed that is), one of the great AOs of Columbia that has built and continues to build Leaders! YHC was glad to see some faces that I didn’t recognize (Belle and Side Saddle) and glad to see one that I hadn’t seen for a …
Hamburger Hill is Back
It was great being back at Swampfox and YHC wanted to make sure to use some of the unique features of this AO that Hammer (YHC’s home AO) doesn’t have. 12 men posted this morning and YHC threw everything at them. The Conditions – mid 70s and humid The Thang Warm-up – 10 Burpees Mosey …
Pre-Blast. New 3rd F Group at Scramble
Hi y’ all, It has been a blessing journey getting to know the men’s from Scramble and Armory @F3Columbia and the impact you all have had on my life since I joined the group. It has been a burden and prayer in many months to share with you what God has put in my heart …
Kayaking 2018 Preblast
FAQS- Who- 2.0s are welcome but please ensure you know what they’re getting into. What- F3 Kayaking trip down the Saluda River When- July 28, 2018. Time- 7:00-16:00ish (just get an all day hall pass) Where- Meet at Hope Ferry Landing off of Corley Mill Rd (formerly Metts Landing, also knows as Corley Mill landing) …
Branch to Forest, Forest to Branch
We have a strange habit of naming culverts, creeks and general watersheds after the plants they resemble on a map. Around Forest Acres, we name things “Branch” because, well, they feed into Gills Creek so what’s less significant than a branch? Regardless, these often ignored waterways mark the low point in our local topography. While …
2018 F3 Columbia Leadership Transition
45 PAX Converged at The Brickpile on Saturday morning to take part in F3 Columbia’s peaceful transition of power. Conditions: 70ish and very damp (probably due to the Dreher High School irrigation sprinklers). Disclaimer The Thang: McLovin Short mosey to lower field SSH x 20 (IC) Imperial Walker x 15 (IC) Squat x 15 (IC) …
Re-Pre-Blast: The Crazy Train Cometh
One week and change until we are wheels up on year 2 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. Those few, those happy few that complete all events …
Pre-Blast: Crazy Train at Stumble
Stumble is humbled (see what I did there) to host a portion of the F3 Columbia Crazy Train for a 10K. If you don’t know about the Crazy Train – read this first: https://www.f3midlands.com/columbia-sc/preblast-the-crazy-train-cometh Date: Wednesday 6/27 Time: 05:30 AM (Following the Armory at Stumble AO for just this week) Location: Woodland Park (parking lot …
The inagural #EggsUpScramble
Conditions: Swampy with a slight breeze. The Thang: Meet at the new Forest Dr. Eggs Up Grill. Right on Forest, left on Clemson, Right on Converse, Right on E. Buchanan, Right on Beltline, Right on Falcon Rd, Right on Forest. 3.2 miles COT/BOM: Prayer by YHC Announcements: F3 Columbia Leadership Change Convergence is tomorrow at …
#thecastle – Return to the Moat #aquablocks
5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle moat Conditions – 72 and clear Disclaimer – followed by block and brick selection and off to the castle Moat. COP – SSH 25 x 4 ct, LBACF -25 x 4 ct, LBACR – 25 x 4 ct. Block – Overhead Press – …
Flo’s VQ
There’s a first time for everything. This morning was YHC’s first chance to deliver a proper beat down upon the PAX of Hammer. Payback time had arrived for YHC and YHC was ready and willing to distribute said payback upon the group of 11. Everything was going as planned and YHC was distributing a creative …
All for Beta
10 PAX met in the gloom to #getbetter, and honor Betamax. All excercises, historically, had been Beta-disapproved. We started with a quick touch your toes stretch, SSH X 20 in cadence, and then mosied down the street to the first intersection. Circled up: 10 four count merkins in cadence, 10 four count Russian Twists in …
Hammer’s 4th Anniversary
30 Pax gathered at Hammer to celebrate the AO’s 4th Anniversary. With such a big group, YHC wanted to keep the PAX moving and give the visitors a nice tour of the area. Conditions: 74 degrees and humid The Thang: Warmup- SSH x 20 IC Merkins x 10 IC BBS x 10 OYO Squats x …
WOW for June 4 – 9
It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership. Being the 1st F Q has been the best leadership experience YHC has ever had. The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward. YHC isn’t going anywhere …
Dora, the Remix
so we’re at the time of year where it is more than a little humid. Some might even say tropical. This does not keep the men of The Castle down or out. DISCLAIMER COP SSH x20 (IC) Through the Tunnel x10 (IC) IW x20 (IC) BBSU x20 (OYO) Flutters x20 (IC) LBAC x20 (IC) LBACr x20 (IC) The Thang Now …
2018 Summer is Here for F3 Dads!!!
7 Pax, including 3 Dads and 4 2.0’s posted for the very fist F3 Dad’s work out of the 2018 Summer. Though numbers were light, we had a blast and the 2.0’s got some good exercise and learned more about what F3 is all about. Conditions: A beautiful early summer morning. Moist and warm. …
#BetaMax Send Off Party
It was a Saturday like no other Saturday. A send off party for our beloved and lovable #Betamax. A #HIM in the truest and highest sense of the word. Willing to give a part of himself so that another has a chance at life. I’m not sure what could be more noble or selfless. We …
#nobricks means blocks
11 pax, including 1 FNG came to #theCastle this morning to get better. On twitter, our wonderful AO-Q voted to not do one of my favorites, running with bricks. YHC was happy to oblige, and no bricks were used during this workout. Disclaimer COP: SSH x 20 IC Through The Tunnel x 20 IC Imperial …
AYG at AMBLE with an FNG!
16 PAX, including an FNG, rolled out the sack for AMBLE and 3 Ruckers to find out what YHC had planned. Since Technology is a fad, YHC didn’t post a pre-route so nobody had any clue what they were getting into. Thank goodness YHC checked the Twitter prior to posting to see that Woody called …
Fun At The Swamp (Fox)
12PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Those PAX who joined YHC this morning conquered the #Fartsack, defied the temptation of stasis, and did, for better or worse, something many of men chose not to do: They decided to #PushTheRock. Conditions – 70 degrees and humid (Perfect Burpee …
Summer School in session at the ‘shed
8 PAX posted for a summer school edition of the Woodshed, instructed by Belding & YHC. Conditions were good and PAX were ready to learn, here’s how it went down. YHC starts off class with some bell work…disclaimer given, circle up for a brief COP. 5 burpees OYO, 20 Imperial Walkers IC, 5 burpees OYO, …
Kettlebell Press Circuit and a Top Ten Routine
5 Pax posted in preparation for the summer. YHC hopes everyone enjoyed it as much as I did. Conditions: PERFECT. It was maybe 65 with zero humidity. #famouslynotsohot The Thang: Warm Up: SSH x25 IC Imperial Walkers x25 IC Mountain Climbers x25 IC Arm Circles fwd x15 IC Arm Circles bwd x15 IC Overhead claps …
Crazy Eights at the Castle
Those who have posted for YHC’s Q’s in the past know to expect anything. Caber tossing, kettlebells, Tabata – nothing’s off the table and today was no exception. CRAZY EIGHTS! Conditions – 65 degrees, with low humidity (time to heat things up) Disclaimer Warmup – Side Straddle Hop IC x 20 Little Baby Arm Circle …
Legion/Woodshed Converge-eteria: Puttin’ on the Blitz
YHC and Woodshed AOQ Chewy put our brains together and decided to add a coffee/2nd F feature to our monthly convergence. To do that we needed to slice off the last 15 minutes of the workout. So easy peasy do the normal workout just shorter right? Nope. #ThrowbackTuesday to a former AO “the Blitz” lovingly …
Legion/Woodshed Converge-eteria: Puttin’ on the BlitzRead More »
SCORE GOES AMRAP ON TOUR AROUND MOTHERSHIP
What a great morning to be out in the gloom and a great way to start the week. Temperature was actually pleasant. Good to have OBC back from his vacation trip. Condition: 68 degrees The Thang: Mosey to the parking lot beside the bricks and circle up. COP: SSH x25 IC Keep arms up for …
Smackdown Stair Suicides
YHC is doing his best to get back on the horse this summer and there’s no better way to do that than to Q! Conditions: Delightfully, hot and humid with a slight breeze. Disclaimer and Ball of Man The THANG: Mosey around Blatt Field SSH x 10 (IC) TTT x 10 (IC) Windmill x 10 …
Put on your mall-walking shoes – #Battle takes a field trip….
10 #Battletested #Faithful posted to the Saturday #gloom to find an early arriving YHC and Collar ready for the June 2nd installment. It was a homecoming of sorts for YHC and just another Saturday for Collar and the rest of the crew. A field trip was in order on this festive occasion and what better …
Put on your mall-walking shoes – #Battle takes a field trip….Read More »
Insta-Worthy
OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP” WARMUP WINDMILL …
This was Detour’s idea.
About two months ago, after about the 2nd or 3rd Ramble runvergence that I can recall, some chatter started on the Scramble Twitter DM about a Scramble convergence. I think it was Detour’s idea. And Detour wasn’t even here on Friday to see it come to life. YHC took the idea and ran with it, …
Veto… Latin for “I forbid”
The last Tues/Thurs of the month means it’s a Dealer’s Choice session at Hammer. 12 PAX posted, some with intentions of inflicting pain beyond realistic levels of execution. Hammer PAX are highly motivated and enjoy “one-upping” each other with called exercises, but sometimes things can get ridiculous requiring YHC to use the power of the …
#Almost NO Running
Conditions: 73, cloudy and HUMID; just another beautiful Columbia spring morning. The Thang: Bowing to the extreme pax pressure from prior Q’s, YHC wanted to lead a SCORE workout with #AlmostNOrunning but still high intensity and good, continuous heart-rate elevation. Dr. Tabata had the prescription: Only 8 exercises with minmal running (.6 miles total). Each …
Did he say Tabata or Ciabatta
A call went out around lunchtime yesterday for a guest Q at the #Woodshed. YHC having only been to the Shed once before, and never having had an opportunity to Q there was happy to step in and spend some time with the Woodshed pax this morning. With limited time to prepare a plan, the …
#TheCastle Q 0530 on 05/30
We had a ready – willing and able group of 12 PAX Post to the Castle this AM for a Kamikaze Q of #fullbodyimpact. Shout out to FNG Deep Purple, glad to have you join us Weather – a very muggy 75 F3 legal Thing COP – motivation selection = CB “Cinder Block” followed by …
Get In The Pink 5K with help from Speed For Need
Fresh off the SC Law Enforcement Torch Run, the Speed For Need Chariots were back in action on a beautiful Saturday morning helping 3 woman battling cancer “Complete Their Race”. Many Pax from all three of our Midlands region showed up to be 3rd. Our Track Commanders were all very excited about the prospect of …
You’re In It
11 PAX emerged from the #Fartsack on this last Tuesday in May looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who, after licking his wounds from the one hour #TheBull on Memorial Day, came ready to lead the Pax of one of the finest AOs …
I’M BACK!
Finally YHC gets to Q at Hammer. It’s probably been four months, but that just left more time to think up dastardly ways to inflict pain on the PAX. Billy Bob grabbed YHC before the workout and said we had an FNG, not sure if that meant to water down the workout or make it …
F3 Dads 2018: Enter Goliath
As summer approaches and all those school activities finally wind down (do we really need graduation ceremonies for preschool AND elementary AND middle school?), your 2.0s are going to go from 100 to 0mph faster than you can say “Get off the Xbox and go outside!” You’re going to be looking for anything to get …
Enterprise Q @F3TheMission 5/26/2018
It was a humid day. Like running through a ocean suspended in the air. And as it happens sometimes, something I learned from Zuckerberg, I had no clue what was in store up until about 5 min to kick off. But of course, burpees are a must, right? Everyone absolutely loves burpees! I did not …
Soccer Arms and PhDs at Battle
YHC and Ronda were called to co-Q Battle this morning by Cesspool for the 1st workout on the new Q schedule. 12 weekend warriors ended up taking the DRP with us and posting at Battle today. YHC had the Q at Hammer on Thursday as well. A heavy Hammer presence was expected at Battle so there …
SCOREPile with Hooker – Rated R
4 pax gathered on this HUMID Saturday morning to #getbetter. Kotters to Hooker and Rated R. Not often you get to do a Rated R workout with Hooker PreNup started the pax and the group finished with a bunch of good work including a modified Murph to kick off the Memorial Day weekend. #Workwasdone, the …
Swampy 5k
Conditions: 70something with 90% humidity Felt like running through dryer vents this morning. The thang: Head up Forest. Left on Clemson all the way to the end. Right on Trenholm until you reach Beltline, then turn around and head back to COT. Announcements: 5/28 – No Scramble, post at the Bull at 7 am I …
“Skinny Soccer Player” Workout at Hammer
9 PAX answered Billy Bob’s Twitter challenge and came out this morning to find out if the “skinny soccer player, ” aka YHC, could level a quality beat down on the crew. Lots of running and also block work at Hammer lately so YHC wanted to change things up with some more stationary activities using …
5/5/5 for the 2018 Amblversary
“Ain’t no party like an #Amble party cause and #Amble party don’t stop” 16 PAX posted to celebrate F3 Columbia’s original running AO‘s 5-year Anniversary. The plan was for each PAX to run either a 5k or 5m in honor of 5-years. Of those in attendance it’s important to mention we had two Original Gangsters, …
Hammer goes through the “Rinse and Repeat” Cycle
14 PAX posted to see if YHC actually had a plan for destroying our mind body and spirit this morning. Full disclosure, sort of. The problem begins when you have such a strong group like the PAX from #HAMMER, it takes a lot of work. This workout covered over 2 miles and lots of pain …
Swamp BLIMPS
10 pax took a ride some rides on the B.L.I.M.P.S. around campus this morning. Conditions: 72 with 100% humidy Thang: Lap around parking lot Circle up for 10 SSH IC for start of BLIMPS workout B 5 Burpees OYO, followed by 10 SSH IC L 10 Lunges each leg OYO, followed by 10 SSH IC …
Glow in the Dark at #TheCastle
9 brave PAX arrived at The Castle at 5:30 a.m. on what seemed like a balmy 68 degree a.m. but ended up very sticky by 6:15. Opened with the Disclaimer then onto exercises Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Calf stretch (OYO) Little baby arm circles (10 …