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Stacking Bricks with Style … or Grace?
The Thang: Warmup – SSH x20 in cadence, Squats x20 OYO. Mosey to the brick cage, two bricks each. Mosey back towards COT, stopping at wall of school. Wall sits with all the bricks piled on one side. PAX passed the bricks one by one down the line, stacking them at the other end while …
Mayo and tomato
YHC plagiarized some professionals from the Mayo Clinic and slightly modified for the Hammer Pax. Source: https://www.youtube.com/watch?v=6OS-iG39mqk Disclaimer Warmup: 20 Burpees OYO Retrieve one block each and mosey to outfield. Each exercise performed for 30 seconds AMRAP. 5 cycles per pairing. Jump squat and Air Chair Low Plank and American Hammer SSH and merkins. Lunge and …
Woodshed Gets Murphed
There may have been a rather large party going on in Shandon, but YHC was on the Q schedule and was determined to make sure #Woodshed pax who stayed home got some action. Conditions: Low 60s, pretty much perfect #Murph weather The Thang: COP SSH x20 IC Imperial walkers x20 IC while waiting for @Chewy …
Thunder Rolls Out New AOQ – 55 PAX Strong
Weather: 60 and perfect 53-55 PAX joined YHC for an epic morning at Thunder for the AOQ handoff The thang… Mclovin: SSH x 20 IC Imperial Walker x 15 IC Burpee x 5 Slowfast Merkin x 10 IC Beads: AMRAP merkin until failure 90% of first merkin total 69% of first merkin total AMRAP Carolina …
BATTLE Birthday Party
BATTLE, the AO designed to be a little different, turned 5 last week. We celebrated as Battle Pax should – with a workout that was outwardly competitive and on the edge of being considered physically inadvisable. We got the blessing of the F3 powers-that-be 5 years ago to do something slightly against the credo of …
Score goes on a campus tour with bricks and AMRAPS
It was a great morning to be out in the gloom with my fellow Scorians who resisted the fartsack to come out and get better. Even the temperature was pleasant. Condition: 61 degrees The Thang: Mosey to the field and circle up. COP: SSH x25 IC – stretching exercises Captain Thor x10 OYO (1 Big …
Score goes on a campus tour with bricks and AMRAPSRead More »
Squirrel Virgin Q @ Valhalla
For those that returned from Monday’s beatdown were a little worse for the wear with the legs tender. However, the shoulders and abs were going to get the burn today as Squirrel brought his virgin Q to F3Valhalla. The pax were ready and it was going to be a good time. Disclaimer The Thang Through …
Valhalla went Legless
4 pax descended upon the cool gloom of F3Valhalla and got great dose of leg work courtesy of Binary. They won’t feel the pain until later but it was going to be great none the less. Disclaimer Mosey around parking lot to Block pile SSH 50 IC CDD 15 IC Calf medley R, Heels together, …
They are among us
4 PAX responded to put into practice the phrase “more than just a work out” today on a clear and warm day. We talk about it often and today we put it into practice. After boot camp and an extended coffeeteria we went to work. Some guys ran 4 miles prior to boot camp and …
Preblast: The Crazy Train III
ALL ABOARD! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX gird your loins for the traditional F3 Midlands CSAUP as we proudly present to you the third installment of F3 Crazy Train. Crazy Train is a week long event that allows PAX to …
Swampfox Birthday BLIMPS
Conditions: 65 5 Pax came out to help me celebrate the start of my 39th year on this earth. There was no cake or candles, but there was work done. Warm Up: Lap Around Parking Lot to Basketball Courts SSH IC x 39 (only age related count of the day) LBAC IC Fwd x 20, …
Deck of Pain at #TheCastle
13 PAX arrived with the hope that #TheCastle was in fact a boot camp, not a running group. YHC did not disappoint, and provided a well-rounded workout, using the tools of the trade – Bricks, Blocks, Jump Ropes and a deck of oversized playing cards. Conditions – 63 and Crisp Opened with the Disclaimer The …
Simple, but effective (Thunder Version)
Conditions: 64 degrees. Sweaty. The Thang: Disclaimer (Included safety reminder). Important because very few PAX were wearing reflective gear. 20ish SSH IC 10 Knerkins YHC announced we’d be leaving campus and going out for a nice mosey. Before leaving the parking lot, each PAX completed 10 hand release knerkins, 15 catcher squats and 20 heel …
Legion Loops (a run group, really!)
Conditions: 67 degrees with 82% humidity, near perfect Disclosure Tha Thang: 5 pax joined together for a last-minute route put together by a Q who really didn’t want to be there. But, sometimes you just do things you don’t really want to do, because you know its right (because you’re the stupid Q who forgot), …
The Castle Derby
Warmup SSH, slow/fast merks, tunnel, calf/quad stretch, baby arm circles, overhead clap,Imp walkers, burpees Derby workout—1.25m loop, 6 stations, 3 exercises per Totals—80 merks, 15 burpees, 30 Caro drydocks, 20 big boys, 120 lunges, 120 squats, 300 LBC “Home Stretch” run to the circle Finished w/ Hello Dolly’s, Russian Twists, Scissor holds, …
BYOG to Hammer
16 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the woods next to Satchel Ford Elementary was YHC, who was quite excited about the occasion to Q at #Hammer, which is an AO that walks softly but carries a big stick. As a #Thunder homer, YHC has …
SCORE works on core and upper body on the last day of April
At the School Front Door SSH 25 in cadence Through the tunnel 10 in cadence Imperial Walkers 20 in cadence Flutter Kicks 20 in cadence To the Steps Decline Merkins 15 in cadence Pickle Pointer Incline Merkins 15 in cadence LBC 20 in cadence To the Courtyard with Blocks and Bricks Alternating Arm Raises 20 …
SCORE works on core and upper body on the last day of AprilRead More »
Monday #cinderblockblast at The Castle
9 Pax #tooktheredpill this morning, and chose to get better at The Castle. Conditions – 60 and clear Disclaimer The Thing – collect your motivation #cinderblock, followed by: Round 1 – 20 SSH x 4 ct, 15 TTT x 4 ct, 15 LBAC – F x 4 CT, 15 LBAC-R x 4 CT, 20 Overhead …
Hills & Rats at Thunder
15 PAX emerged from the #Fartsack on this beautiful April morning looking for a prime opportunity to #OwnTheGloom. Standing on the hallowed grounds of Hand Middle School was YHC, who got the call just after 9:00 PM last night from Adrian, who was looking for a substitute Q. In a manner that would make Cesspool …
From here to the corner is how far?
10 PAX came out of the woods and gathered for a bootcamp. Weather was lovely, in the 50s and no rain. Warmup: Imperial Walkers, cadence, x20 Grass pickers, cadence, x15 21s (SSH in cadence to 5 followed by SSH to 21 but all PAX counting in silence. PAX must end at in sync to avoid …
#LegionPaverPowerHour Redux!
3 men posted to #Legion Tuesday morning, hoping for the opportunity to #GetBetter, to get stronger, and to see if they were #LegionLegit. YHC was inspired by a 2016 paver workout courtesy of Legion Counsel of Elder member Wingback, focusing primarily on the upper body and core muscles. YHC brought some F3 branded pavers to …
The Castle Turns 3
13 pax joined YHC in celebrating the 3rd Anniversary of the founding of #TheCastle, also affectionately referred to as #902AO. Having been a part of this group for nearly 2 years after crossing the river from F3 Lake Murray territory, it was an honor to lead the pax on this occasion. Disclaimer, count-off COP: SSH …
Score does a little field work
It was a nice morning to be out in the gloom, especially after being gone for the past few weeks. I appreciate the effort given by the six men who showed up for Score. Condition: 55 degrees The Thang: Mosey to the front of Dreher and circle up: Side Straddle Hop x20 IC 4×4 x10 …
Easter Bunny is gone, time to get back to work!
9 PAX came hopping in after an Easter celebration weekend. YHC had to work off some indulgence from the day before. We put in a little over 2 miles total and a great deal of arm work. Here’s the THANG! Conditions: 50 and mild. (seemed cooler than that) Mosey to the side parking lot and …
Cracked finger and he still Q’s
6 PAX posted on this Easter Eve morning to make sure the extra peeps that were consumed would be worked off. Okra texted YHC the night before that he had a cracked finger but he’d muscle through it. And he did! Here’s the THANG! Conditions: 47 and breezy but clear. YHC to begin with a …
Tough Day at the Office at Legion
At 60 degrees, conditions were perfect this morning. 5 PAX started their day packing in a whole lot of work in 1 hour. Pretty tough day at the Legion office, but this group is always up for the challenge. The Thang: Mosey to Legion Field for C.O.P. (SSH, Windmills, Squats, Mountain Climbers, Flutter Kicks). Mosey …
Simple, but Effective.
It’s Spring Break week which brings low numbers and an excuse for some PAX to fartsack. YHC challenged the SwampFox PAX to post and 6 HIM entered the Gloom to get it done. Conditions: 59 degrees. Perfect The Thang: Disclaimer (Included safety reminder) YHC announced we’d be leaving campus and going our for a nice …
Climbing SCORE Mountain (no hills)
5 pax ventured into a lovely springtime gloom with 56 degrees and only 85% humidity to join the Q for a taste of mountain life. Pax went on a 1 mile Heathwood tour with 8 stops. At each stop, pax completed the following: 10 Mountain Climers 20 yard Bear Crawl (or Lunge walk with a …
Coffee and baseball (4/4 bootcamp)
A monthly tradition! First Thursday of the month means PAX from Woodshed and Legion alike converge on the parking lot outside Starbucks/Target on Garners Ferry for a 30 min bootcamp followed by fellowship over coffee. The Thang: WarmUp: Disclaimer. 21s (SSH where PAX counted in cadence until 5 and in your head until 21. Stay …
Pluviophobia? Not these 5 pax…
Conditions: the weather was sultry Intro, Disclaimer, brief pre-blast The Thang: Warmup: 20 Sidesaddle Hops in cadence; 20 Imperial Walkers in cadence; Arm Circles in cadence (10 forward, 10 back, 10 OH claps & 10 Raise the Roofs); 20 windmills in cadence; 20 Squats OYO. Lined up for an Indian Run and rolled out into …
Professionalism to spare
Q by #twitterless and #f3loginless Snapchat. Conditions: 67 degrees, damp, but no rain until driving home 🙂 Tha Thang: Good Morning and welcome to F3 This is a free, volunteer, peer led workout. I am not a professional. I have no knowledge of any injuries or fitness conditions you may have. It is your responsibility …
Tour of Tombee
11 PAX at #thecastle endured a Tour of Tombee in quite pleasant weather. The warm up: 15 LBACF 15 LBACB Mosey around the parking lot 15 SSH 15 Imperial Walkers 15 TTT Calf stretch 15 plank jacks 15 bbsu oyo The Ditty: Grabbed blocks and headed to the top of liberal hill. We lunged walk to …
Pre-Blast for Good Friday Cross Ruck
For Good Friday, we will have a Ruck/Walk (rucks encouraged but not required) to help us identify with Christ and His Journey from the Last Supper to Calvary and consider the love and grace He showed through the price He paid for us all. We will start at 5:30 AM in the parking lot of Dreher High School. (Coupons …
Ode to April Fools Day
12 PAX did the harderer thing by starting their month and week off right at F3 Columbia’s most unique AO. #YouCantCheatTheBull #WorkWasDone Conditions – 45 and clear Disclaimer The Thang Since it was the April Fools Day, everything revolved around 4/1. The path remained on a straight line, ie “1”, the suicides included “4” cycles and …
April Four Four Miler Rogue Run for Coffee
Conditions: Perfect. 46ish and clear. YHC decided a flat four-ish miler and then coffee, was a recipe for success. The route was a loop around the ol’ ‘hood. It went like this: From Starbucks, out to Garners Ferry toward the VA. Run in front of the VA towards the interstate (segment: VA Scurry W -> …
Hammering at Thunder
Despite the ongoing attendance challenge between Thunder and Hammer, there is much respect by YHC for both groups. YHC always enjoys visiting Thunder for the mumble chatter and the opportunity to get better with men all across F3 Columbia. Today was no different. Conditions: 46, and a light breeze. Near perfect conditions The Thang: Take …
April Showers and Blocks @Woodshed
Conditions: Not good – 38 degrees, pouring rain, and windy. YCH had a fun plan involving sprints and stations all the way to Martha’s where we would then do some hill work, but the conditions just weren’t with us and when it became clear that the icy cold rain wasn’t going to give us a …
Perfect start to perfect April
Started couple minutes late, everyone had to pet the new rudder-mobile. Weather was super (40s and precipitation). Disclaimer, mosey to block pile, 1x CMU per, circle, warm-up. With coupon, 1x set each: Curls, squats, ‘kettle-bell’ swings, overhead press, triceps extensions. BLIMPS across parking lot. Mosey to ball fields playground. Blackjack, or 21s, pull-ups (or any …
8 find shelter amidst the storm at #Thunder
8 especially #faithful pax defied #Cantore this morning to post in a cold, windy, driving rain at #Thunder. The call was put out last night for a big crowd to join YHC at the hallowed ground in Shandon and considering the weather YHC’d say a big crowd is exactly what showed up. This was not …
See What Happened Was…
Legion is a challenging place of great suffering and darkness. YHC never has a bad time there though somehow. This workout was a doozy. One dude nearly lost his teeth (an F3 first?). Here’s what we did: Conditions: 49 degrees and perfect The Thang Run from COT to the Target lot Halfway point: 10 ssh, …
30 in cadence for an early spring morning.
Side straddle hop – 30 in cadence Little baby arm circles – 30 in cadence Decline Merkins – 15 in cadence Pickle Pointer Little Baby Crunch – 30 in cadence Incline Merkins – 15 in cadence Bricks and Blocks to the court yard Curls for neighbor – 30 in cadence Big boy sit ups – …
YOLO
9 PAX arrived at The Castle for a brick inspired workout. Warm-up: Stretch in cadence The Thang: Merkin on blocks (10 hands on block low as can go) (10 feet on one block) (10 feet double stacked Blocks) 3reps of 10 Skull crushers 3 reps of 21’s The 3rd Leg (named by …
Getting in the Lent Challenge Reps with a guitar solo
YHC was on Spring Break so it was a great time to make an appearance at Smackdown. 😀 DISCLAIMER THE THANG: Mosey to pull-up bars 15 Burpees OYO 10 WM IC 10 TTT IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC 10 Slo-Mo Squats IC 5 Merkins IC …
Getting in the Lent Challenge Reps with a guitar soloRead More »
Free Bird Friday
Warm Up: Side Straddle Hops Through the tunnel Little baby arm circles (forward/reverse) Calf stretch Thigh stretch GET BRICKS Mosey to Bottom of Hill Bernie Sanders 1/2 way up 5 Burpies at Top Back to Bottom Bernie Sanders 1/2 way up 5 Burpies at Top Run to End of Col …
Thunder Gets Spring ‘Ball Ready
Great to be at Thunder this morning with some awesome Pax, though YHC was told that numbers were low for the day, hmm. Anyway, in the spirit of spring football practices, YHC put the Pax through some traditional spring conditioning work. Not much was thought needed, just good ol’ memories from a washed-up walk-on. Conditions: …
No Respect at #TheCastle
Still, no respect, but getting closer 11 PAX arrived at #TheCastle on the first day of spring to get better. Sub 40-degree temperatures made it feel more like winter, but the PAX pushed through. YHC scoured Backblasts from different AOs to see what pleasantries were available. YHC was also one-year closer to official F3 Respect …
A True Smackdown Beatdown
YHC is coming off a weekend at The Players so he planned a nice beatdown for the PAX. He also kept in mind those, including himself, who are still participating in the Brotastic Lent Challenge. Conditions: 65 and sunny. Suns out, Guns out! The Thang: Mosey to pull up bars 5exercises x 5reps x 5rounds: Pull-ups, …
Mud Dawg brings Mile the hard way to Thunder
YHC was honored to have 13 PAX meet me in the gloom for my Thunder VQ. I brought a full body storm of a workout as promised. Conditions: 50 degrees and ideal The Thang: After a mosey lap to get the blood flowing pax circled up for: 20 SSH IC 20 squats OYO 5 burpees …
Castle Q #45burpees for Waterbug
14 PAX gathered in the gloom for a Traditional, YHC led #blocksRheavy” upper body assault. Conditions – 41 and clear Disclaimer – safety discussion as we counted off prior to leaving the Q Warm up – Head to the Block pile for Block and Brick selection – followed by 10 x 4 ct SSH, 5 …
Checking up on the Detainees
A fellow PAX called me the night before and asked me to fill in at Detention as he was under the weather. I was honored to do so as I was overdue for a visit to the detainees. The weather was partly cloudy and a cool 45 degrees. After disclaimer mosey around the front loop …