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No Hope Hill Part 3

6 pax descended upon the muggy gloom of F3 Valhalla ready to renew their love/hate relationship with No Hope Hill.  Guys sought to maintain or improve their times and it was clear from the start that work would be done. Disclaimer Conditions: 75 and muggy The Thang: Each Lap consists of Burpees, LBCs, Merkins, and …

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The Killer B’s…did so

Conditions: Pre-Hurricane, a few drops, and the breeze helped Tha Thang: 14 idiots gathered in the Target parking lot for a #blitzvergence to be forgotten. Most were present for last weeks IronPaxChallenge Week 0 workout. While it was bad, and caused a lasting soreness in the groinish area, it was not horrific. So, most returned. …

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#Laredo REPEATED

6 PAX posted for the BATTLE version of #IronPAXChallenge.  Venti needed a call to the bullpen and with this being a Holiday weekend, talent was limited.  Thankfully Okra had a plan and YHC came in from the bullpen.  This was awful! Conditions:  Doesn’t matter but 70 and sunny. Okra runs the first portion: Mosey to …

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Freebird Friday

Warmup Side straddle hop Through the top Imperial walker Little baby arm circles Calf stretch Quad stretch   Get blocks and bricks   Blocks Curls for the girls Lawn Mower Pull Chest Press   Run circle   Bricks Tricep Extension (over head) Tricep Extension (lean down-each arm) Lateral Raise Front, middle, side Run circle Rinse …

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Juice box for Woodshed, a/k/a 5-year anniversary workout

27 Pax attended the five-year anniversary of @F3Woodshed. Woodshed and its Pax helped with the early starts of other AOs including: Stumble, Castle, The Bull, Rogue, Legion, Winnsboro, Hartsville, and Myrtle Beach Market Place. For this workout, we did a little bit to support @F3Greenwood as well as a little bit of the Woodshed tracking …

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Gametime at #Thunder

An ever-so-slight chill in the air greeted 11 pax at #Thunder this morning as the college football world turns its focus on the upcoming opening weekend.  YHC was on the Q to finish out this 6th Anniversary week at #Thunder.  As is common for a late August workout a football theme was on deck.  Enjoy …

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Welcome to Loredo

10 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 experiencing Week Zero of the F3 Iron Pax Challenge while at Thunder on Tuesday. When YHC got the word from the AOQ that #TheCastle PAX would take …

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The Woodshed is almost 5!

7 Pax wanted an extra #Beatdown before the birthday party. Conditions:  dark and unexpectedly comfortable in low 70’s. The Thang: after a disclaimer and some SSH while waiting for stragglers, the pax followed YHC from the park parking lot to the front of the school on a modest mosey for a COP to include IW’s x …

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Dolphin shorts

8 PAX arrived at The Castle at 5:30 a.m. to a nice breeze and temps in the low 70s Opened with the Disclaimer then onto exercises   Warm up Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Downward dog (oyo) Side stretch to right (oyo) Side stretch to left (oyo) Little …

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Last Day of 40

YHC and Sawmill Q spent his last day of being 40 in the gloom. Fun was had. Disclaimer Mosey round and end up in field COP SSH IC x 20 Merkins IC x 10 Imperial Walkers IC x 20 Seated LBAC IC x 10 LBC x 40 Squats x 20 Mosey to school  parking lot …

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Thunder CLIMBS

Conditions: 76 degrees with 87% humidity and a few rain drops The Thang: Introduction, Disclaimer, Count off, Head toward the field Warm up: 25 SSH IC, 15 Imperial Squats IC, 15 LBAC forward IC, 15 LBAC reverse IC, 20 Merkins OYO, 20 LBCs OYO, mosey to the end of the field Set 1: CLIMBS to the …

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Battle Report 8/17/19

Conditions: Its August in Columbia, SC, what do you think? The Thang: Cornstache up first… Grab Battle pavers and run up Falcon. Stop at Entrance for a variety of warm up exercises. Run to Muv Fitness, repeat exercises, Run to Belmont, repeat, Run to Rutland to the hill to nowhere. Top of Rutland hill: 10 8-count …

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Tres Dora

The warmup: 15 SSH 15 LBACF 15 LBACB 15 TTT 15 PLANK JACKS The Diddy: DORA #1 Partner 1 runs around Whoville and back while partner 2 starts 100 merkins on cinder blocks 150 chaser lbc’s 200 squats on blocks Dora #2 Partner 1 bear crawls 50′ and then runs 100 yards while part 2 starts: …

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Battle Flu

Battle flu is real. YHC felt a little under the weather Friday night and Saturday morning. After posting at Battle, YHC spent the rest of the day trying to figure out whether YHC was sick or just suffering from Battle Flu. General aches, pains, and exhaustion – classic symptoms of Battle Flu. YHC is happy …

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No Hope Hill part deux

5 pax arrived at Valhalla for the second installment of the monthly journey across the road to No Hope Hill.  Many sought to get better and hopefully they were able to maintain or improve their laps.  Two newbies, Blooper and Ruby, got to join the fun and get their start.  Here we go. Disclaimer Conditions …

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Valhalla Track Work

6 pax arrived at the track today for Valhalla and Baconator planned to get the sweat out of us with the work we’d do today.  He didn’t do anything fancy but he definitely got us moving. Disclaimer Conditions – 71 and muggy The Thang 800 meters run – 50 Merks 800 m run – 50 …

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Coupon Day at Sawmill

With later start on Saturdays (6:30) and DAYLIGHT!!!, YHC decided to perform very visual activities for passers-by in Blythewood. Yes…there will be Monkey Humpers. No FNG’s (sad) so belayed the Disclaimer. Warm Orama: Everything in 13’s if YHC remembered voice inflection at the 12th cadence. SSH, Little Baby Arm Circles (both directions) Overhead claps, Butter churners, …

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Eight PAX completed their midweek by completing a modified BLIMP or now referred to as, BLIMP PLUS. Based on the reaction from the PAX, BLIMP PLUS will be slightly modified if used again. Conditions – 89% humidity @ 74F Opened with the Disclaimer Warmup: SSH *20 (IC) Through the Tunnel *20 (IC) Little Baby Arm …

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Meteor watch party

With news of another meteor shower on the horizon, YHC was torn between posting in the open field or heading for cover. 6 pax posted to take their chance at seeing some meteors and getting better. Magic carpets were requested and delivered. Disclaimer and distribution of magic carpets. Mosey to field for COP. Much mumblechatter …

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And the next card is …

PAX: Silver Bullet, Pipeline, Landshark, Ash Woodshed PAX were primarily at the mercy of the official F3 cards this morning … Disclaimer and Warm Up… Warm Up: Butt kicks, x15 in cadence … Squats, x15 OYO … High knees, x15 in cadence … Merkins, x15 OYO   Mosey to Chambley & Queens Way. Selected 3 cards from F3 deck …

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A Nice Day at Swampfox

11 men took their DRP and posted at Swampfox this morning.  The conditions were excellent for a July summer morning.  YHC was still feeling the after effects of Hustler’s killer beatdown on Tues at Hammer, so I needed some motivation to put in the work. That meant absolutely zero burpees would be called.  Instead, the plan …

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Let’s Get Hammered

12 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 filled with PAX that expect a beat down.  Once the proverbial whistle blew at …

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Countdown Beatdown

Another hot, humid morning greeted the PAX this AM at the corner of Bull and Blossom. 7 men did a countdown and prayed for the breeze to come back every time it died down. The Thang: Today’s modification of the Bull gave the PAX options. You could choose Merkins, Big Boys or Squats as your …

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4th Annual F3 Midlands/Oliver Gospel Mission Cookout August 9

Folks, the 4th Annual F3 Midlands/Oliver Gospel Mission Cookout is August 9 at 4:30pm-8:00pm at the Pine Island Club on Lake Murray. Type in “Pine Island” in Google Maps or plug in 34.06974, -81.25744 for directions.  We’ll eat at 6:00.  Look for the sign up link below to help with food/hardware items. Last year 60 …

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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 …

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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 …

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