Columbia Home Page
Mt. Rutland Wins Again
With the Ragnar Relay creeping ever closer, YHC emerged from the #Fartsack this AM will a downright nasty route in mind for those who dared to post this AM. Given YHC’s few days hiatus from posting and having last ran nearly a week ago, YHC may have been ambitious with the plan this AM. T-Claps …
Where did this fence come from?
The PAX discovered a new fence this morning on the school grounds that changes up the layout of Woodshed a bit but didn’t keep us from accessing the cage. The Thang: Warmup: SSH x 50 in cadence followed by 5 burpees. Mosey towards the cinder blocks. Circle Up midway to cage: High plank, Merkin around …
Gloomday at Hammer
12 PAX posted to the gloom this morning looking for a beatdown and they attacked the workout like only the Hammer Pax can. The Conditions Humid and Smokey The Thang Two words – The Murph The PAX were able to break it up however they wanted but had to get in two miles, 100 pull-ups, …
Road work – Pool work – #aquablocks at #thecastle
5 PAX turned out for a Kamikaze led #aquablock tour of #thecastle and #castlemoat Conditions – 72 and clear Disclaimer – followed by block “CB” selection COP – SSH 10 x 4 ct, 5 Burpees OYO, SSH 10 x 4 ct, 5 Burpees OYO, LBACF -10 x 4 ct, LBACR – 10 x 4 ct. …
Road work – Pool work – #aquablocks at #thecastleRead More »
Score takes on the Beast with bricks
After being out a lot this summer, YHC decided to challenge myself and the pax with an old exercise with a new twist. The 7 men who came out got their money’s worth, as we tackled the Beast, and took along bricks to make it a little more challenging. Mission accomplished. Conditions: Muggy The Thang: …
Senate District 20 Ruck (In Honor of Operation Enduring Warrior): Saturday, August 11
Calling all F3 & FIA pax, as well as RWBs and all GRTs – – – time to ruck up in Columbia for a 10 mile ruck through Senate District 20. Come join us for some miles and smiles (for this completely non-partisan event) as we ruck through the city in honor of Operation Enduring Warrior, …
Senate District 20 Ruck (In Honor of Operation Enduring Warrior): Saturday, August 11Read More »
Weekly Battle Beatdown
YHC waited so long to get to the backblast to try and keep from reliving this workout. It was hot, humid, exhausting, miserable, and every other adjective that a normal Battle workout is. Here is what happened. Minion Mosey to the Battle Loop Partner Dora at the Battle Loop: While Partner 1 runs the loop, …
Rock around the Block
Posted by Jar Jar on inspiration of Moneyball 3 pax made the trip to Legion to celebrate the legendary VQ for our main data-crunching sports nerd Moneyball. Work was done. Conditions: Just a hair humid Disclaimer Tha Thang: Mosey to first intersection. COP including SSH, Merkins, Squats, Imperial Walkers, LBCs. Mosey on. Circle the block. …
Say your prayers, take your vitamins, and you will never go wrong
I’ve been out of town with work all day so just now getting some time to knock out this back blast tonight. Hammer took home 1st place today in Columbia with 16 PAX flooding the gloom for some early morning work at Satchel Ford. Columbia had 97 PAX at boot camps so good numbers overall. Keep up …
Say your prayers, take your vitamins, and you will never go wrongRead More »
Pinkmans Basketball Camp
YHC Attended The Frank Martin Father Son Camp earlier this year and had a blast. I’m not sure who had more fun, my 2.0 or YHC, although it was probably me. I’d encourage anyone to go check it out, a great experience for both Fathers and Sons. With the camp, we incorporated a ton of …
Leg Day? Again?!?
Summary YHC looked forward to some gloom-time Leg Shredding. However, after posting some Motto tweets about it last night, it become evident that Ramjack fart-sacked his backblast for his Saturday beatdown. YHC’s heart grew 3 sizes larger this morning and spared the pax. And spared their legs. MODIFIED! Disclaimer Reminded pax that one can modify …
Dealer Hits on 8
8 pax showed up for a little Dealer’s choice at Swampfox. Humidity was running hot and the pax didn’t let up on each other. Great work, men. Dealer- Polo Krusty- Warm-up towards Citadel Park with one Pain Station. 25X SSH IC; 4 minute Circuit- 10 Merkins, 10 Toe Touches, and 10 Jump Squats Prom- Base …
Post Beantown Beatdown
5 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 few days with the family in Boston (still feeling the residual effects of way too much beer and seafood). Once the clock struck 5:30 AM sharp, the …
Iron Work
F3 Iron Yard – Iron Work Wam Up Jog around the circus SSH x20 IC Imperial Walkers x20 IC Squats x20 IC Windmill x20 IC Round 1 Kusack to the school wall Kettlebell swing x25 OYO KB Merkins x30 (15 each arm) OYO Napalms x25 OYO Run to Playground 10 pull ups 15 dips …
Grab some bricks and run
Running with bricks is no fun. Hands hurt…shoulders hurt…less oxygen in the lungs. And 100% humidity made the morning a sweatfest at the Fox. Conditions- Rough The Thang- Warmup- SSH 10X IC, IW 10X IC 20 Merkins and 20 Squats OYO Grab bricks and run to Citadel Park with YHC intermittently calling for bricks in …
Cruisin’ at #TheCastle
14 PAX helped YHC stave off vacation mode a little longer in the steamy Gloom. It is always an honor to lead TheCastle PAX, and today we had PAX from Score join as well. Thanks for crossing the gate and being with us. Conditions – 76 and Steamy Opened with the Disclaimer The Thang (all …
Woodshed+Legion Mini-Convergence with Coffee
15 met @ Starbucks for a Woodshed+Legion Mini-Convergence, with Coffeeteria afterwards. Warm up stuff (SSH, Arm Circles, Imperial Walker) Group at the side of the parking lot to run the lines. Run to each line, burpie — repeat and return Amwrap (for 5 minutes) series of 5x merkins + iron cross + jump squats bear …
Block Work in the Legion Soup
7 on hand for some serious cinder block work (blocks were primed by overnight rains) with some good old fashioned cardio mixed in. YHC being accustomed to 45 minute workouts was a bit concerned at what happens in minutes 46-60 and with good reason – pain. Conditions 78 degrees, 95% humidity, swamp conditions, slight intermittent …
Bells by the 20’s
2 Pax posted for a KB Beatdown. The Thang: Warm up lap around the circus SSH, IW’s, Squats, Merkins, BBSU’s all x 20 & OYO KB Revolutions: Halos, Slingshots, Around the Worlds, Fig. 8’s & Hunchbacks, all x 10 each direction. the following sets were all OYO and done in sets of 20 unless otherwise …
Another visit with Finlay!
YHC and McLovin for a long time were connected at the hip when it comes to Co-Qing at BATTLE but that hadn’t happened in a while so this was special for YHC to get the band back together again. McLovin texted the day before to see if we could get 4 miles in and the …
Rocket Launches His Comeback!
Special moment this morning because several of us have been encouraging a long time F3er to get back out with us. We finally got him to post again. Snot Rocket posted at #THUNDER for the first time in almost 3 years. He got out the car and asked about the awning for the walkway at …
Beatdown and a few practical applications of F3 Bootcamp workouts
YHC is coming off a week and a half vacation to the Northwest and some of my F3 training came in handy during my time off and I wanted to let the PAX know their training can be useful for other things. The Conditions – hot and muggy The Thang 25 SSH IC Little baby …
Beatdown and a few practical applications of F3 Bootcamp workoutsRead More »
Jack and Jill ….. you know the rest
The Castle of F3 Columbia QIC: Katniss The PAX: Wham Free bird Turncoat Turnpike Selfie Lamb chop Quaker COP: SSH 20 IC; Through the tunnel 15 IC; Quad stretch, calve stretch; Plank, Slow-fast merkin 10 IC; 15 Imperial walker IC, Big Boy Sit-up 20 OYO, Russian twist 20 IC; 15 iron cross OYO; 15 diamond …
Get Out of Your Comfort Zone
With oppressive heat and the need to #GetBetter both looming over the #Gloom this morning, YHC emerged from the #Fartsack looking for a tall glass of #DRP. T-Claps to the 10 PAX, who were willing to put in some work this morning in order to #GetBetter. Conditions: 73 and thick (perfect burpee weather) Disclaimer – …
Palmetto Place Cookout and Tailgate Games – New Year Kick-Off!
Too many teens find themselves without a home or a family, or have been exposed to Acute Childhood Experiences. The long term impact for these teens could be deep and damaging to their full-fledge God-given opportunity to experience life and to make a positive impression on their community. For many of you, as young teens …
Palmetto Place Cookout and Tailgate Games – New Year Kick-Off!Read More »
Parkour
YHC pulled a Cesspool this morning (no plan just wing it). The Q reminder wasn’t put into my calendar, so when McNugget slid into my DMs yesterday there was little time to prepare. The Conditions – pleasantly humid The Thang 20 SSH while waiting for ChopShop who HC’d the night before. Luckily or unluckily for the …
I Love the Smell of Five Points in the Morning
7 Pax posted today for YHC’s first Q in awhile. We went for a jaunt into 5 Points, only to be greeted by street sweepers, bar patrons, an EMS crew and the sweet smells of what my friends used to call the “Vortex.” The pax got their money’s worth with plenty of running, some circuits, …
The Mission and the Hammer
It was the Hammer Pax turn to get a taste of what the Mission had to offer on 7/21 at Finlay Park. 15 men showed up to get some work done! YHC really had a tough time figuring out what kind of pain to dish out at The Mission on Saturday. This was a tough …
Brotherly Love at Battle
YHC and Chaser were charged with the Q at this week’s version of Battle. YHC got things started off, with Chaser coming out of the bullpen for the second half and some fun on the football field. Things got a little chippy when Okra had some complaints about Chaser’s clock running a little slow. According …
Friday Fellowship
8 Pax gathered at Scramble for a #Fridayapproved fellowship run followed by coffeeteria. The Thang: Left out onto Trenholm Rd then a left onto Forest Ridge. Take that down to Quail Ln and take a left. Follow that and make a left onto Shady Ln. Go to the end of the street and turn around …
GO BILLS
10 pax ventured in to the gloom on this warm, muggy 78 degree morning to #getbetter. With @F3Columbia Nantan Billy Bob visiting, YHC knew to bring his A game. Using Turnpike’s twitter video of crazy Bills fans jumping through tables as motivation, it was time for the return of an old favorite. Here we go: Disclaimer COP …
The Lost Art of the Backblast (And One for SwampFox)
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
The Lost Art of the Backblast (And One for SwampFox)Read More »
Return of the Scot
With all eyes returning to Scotland for Carnoustie and the British Open, it was time for the return of the Scot to get the lads ready. Sticks were swung (big ones) and ‘bells were rung. Double Down doubled up the Q this morning for both TheCastle and Ironyard. Work was done. Conditions – hot and …
Trip to the Hills with Pink Eye…
Conditions: 75 degrees and muggy, 94% humidity Mosey to the big field at Dreher for warmup SSH x 30 Imperial Walker x 20 LBAC’s 15 forward and 15 backward Overhead Clap x 15 Squats x 20 Mountain Climbers x 20 Merkins 15 OYO LBC’s x 20 The Thang Mosey to Devereaux/Adger for partner Iron Crosses …
Tabata Tuesday
10 on hand for a paver tabata and stroll around Satchel Ford, work was done, conversation was had, community was built. Conditions 78 degrees, Carolina humidity The Thang SSH x 25 IC 30 imperial squat OYO Get Pavers, mosey to bus loop TABATA (20 secs, 10 sec break x 8) paver curls american hammer overhead …
Burpee Block Fest at Legion
For those of you in the Gloom today, it was thick. Temps weren’t crazy high, but it just felt tough to breathe. Wasn’t long before we were soaked. The PAX that showed-up stepped-up to the today’s challenge. Warmup: all x25 4ct IC SSH, IWs, Squats, Merkins (25 OYO), Mountain Climbers. From there (once we made …
Quaker’s Deck of Pain
Apologies for being way too late with this Backblast. Disclaimer Conditions: Swampy Warm-up: SSH x15 IC IW x 15 IC Merkins x10 IC Mountain Climbers x 15 IC Little Baby Arm Circles x 15 IC and Reverse x15 IC Through the Tunnel x 15 IC Mosey to the Picnic Tables YHC took the liberty of …
#TheMission Hosts #TheCastle
13 PAX, including one FNG (Husker) got better and posted at #TheMission. YHC was honored to lead the group and had some fun with blocks, bricks and jump ropes (well maybe not the jump ropes). As usual, after the warm-up, the workout didn’t really follow the Weinke, so apologies for the choppiness of this Backblast. Conditions …
Battle Report 7/14/18
Summer in full swing doesn’t bode well for any battlers. Q phenomenon only lasts while you are actually calling excercises, as was evident today. 10 merkins, 10 squats, 10 LBC x2 up to 14 of each excercises (1 minute each round 10 total) Ladder- Bear crawl -15 squats, monkey humpers, LBCs Crab Wall back- …
Feeling the Burn
The Thang COP on field (all IC) SSH x 20 Imperial Squat Walker x 15 Merkins x 10 Flutters x 20 Starting at field corner. 25 merkins & 25 LBCs Run on track to next corner. 25 squats & 25 LBCs. Continue lap around the track stopping at each corner rotating between merkins and squats …
Field Day at BrickPile
Conditions: 80 (already) and humid; BUT nice breeze on field The Thang: COP for warm up 25 SSH 20 IW 10 LBAC Mosey back to get blocks On back practice field partner up. Partner 1 goes length of field and faces partner 2. Both Partners preform called exercise 20 times then leave block and switch …
#Thunder runs back YHC’s circuits – again –
It took 5 years of posting to F3 Columbia but one day about a month ago it finally happened. This phenomenon is probably common if you’re name is Chaser or Splinter. For YHC, it was not something to be expected. Gump had the Q at Thunder and busted out a workout YHC Q’d a few …
Gettin’ Groovy at Smackdown
Conditions: Hot and Humid in Famously Hot Columbia Disclaimer THE THANG Warm up Mosey lap around field TTT x10 IC WM x10 IC Arm Circles x10 IC Reverse Arm Circles x10 IC Over-head Claps x10 IC Seal Claps x10 IC Thumb Raises x15 IC Lunges x10 each leg OYO Slo-Mo Squats x10 IC Lunges x10 …
Swamp Fox VQ for YHC
YHC has posted to #SwampFox a couple of times but never Qed at this location. Thanks Venti for giving me the opportunity. 7 PAX showed up for Lord only knows what. Plans were still developing through the morning as YHC drove up. Rutland, Citadel park, Bricks, oh my. What is a young man to do? …
Holiday Week Dealer’s Choice
Figuring that a lot of PAX would be MIA or DR this week due to the 4th, Dealer’s Choice at #BATTLE felt like the right thing to do. Back on home soil feels good. 5 PAX posted and made it challenging for one another. Here’s the Thang! Conditions: 72 slight breeze and low humidity. Are …
Grilz’ Balanced Beatdown
Temp: cooler than it has been but still hot and humid. Disclaimer Tha Thang: SSH X 25 LBAC forward x 20 backward x 20 Raise the roof x 20 Calf stretch 30 sec each leg Through the tunnel x 20 Get Blocks: Shoulder press X 20 ( in cadence) Jump rope 30 sec Curls X …
Backblast: The Crazy Train
A better late than never Backblast to wrap up what was one of the more taxing weeks YHC can recall. Fellow PAX; I give you #CrazyTrain. This was the second installment of the #CrazyTrain and it did not disappoint. In what was a battle against yourself not only mentally an physically but also truly a …
DawnSpur/SpurStrike Plays Rugby
When I first went to write this, it was with a more jovial tone, but after the news of Gump and Sean Ripper’s son Jack, it all seems a lot less important. All of us at DawnStrike and Spur are praying and hurting for them. Sending out all the love we can. A couple of …
June 26th down by the @F3Woodshed
5 Pax did not join the Crazy Train today. Warm Up jog to front of the school. 20 SSH 20 merkins 20 SSH 20 calf raises 20 SSH 20 plank jacks 20 SSH 20 LBCs + group holds 6″ with a group count of 20 20 SSH At the front of the school, between the …