Sittin’ on Trees and Swingin’ on Swings
1 week until Legion Day… 5/19, full hour starting at 5:15 AM, Hampton Park
An Ash Anniversary
Weather: Clear, 70 degrees, only slight hints of Columbia humidityWarm-up: SSH, in cadence, x50Imperial walkers, in cadence, x25 Mosey to lower playground Mini Murph Round 1:Short run around cul-de-sac.10 pull-ups, 20 pushups, 30 squats.Short run around cul-de-sac. Plank for the 6. Series of planks, and Teddy Rolls x10. Mini Murph Round 2:Medium run around dirt …
Hammer Takes the Pony Express
9 PAX met at Trenholm Park expecting to get their steps in. YHC has been known to add some running to a Q, however most were not expecting to get a 5k in without leaving the AO. Borrowing from our friends in Raleigh, the Hammer PAX got to take a ride on a modified version …
I Threw A Brick Through A Window
6 pax showed up at the Shed probably expecting a run-heavy workout and instead enjoyed a #Brickorama and some stargazing. Conditions: A surprisingly brisk 48 and clear COP: Grass pickers, Imperial Walkers, arm circles, claps all IC; merkins x20 OYO Mosey to The Cage and pick out some bricks. Not the light ones with the …
IPC Remix at Hammer
14 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot 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. Once the proverbial whistle blew at 5:30 AM, the PAX …
The Longest 11 Minutes of our Lives
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
60 PAX Converge to take on the Inaugural Don’t Suffer Challenge
On December 4, 2021 an OG in the CrossFit community sadly took his own life leaving behind a wife and two young children. He suffered greatly from depression, PTSD and mental illness after retiring from the U.S. Army. Despite his passion to coach and help others unlock their true potential, his own personal darkness became …
60 PAX Converge to take on the Inaugural Don’t Suffer ChallengeRead More »
Kumbaya round the block
Conditions: Wet but fine Tha Thang: 6 of Columbia’s finest gathered, although 3 showed their weeniness by doing a steady pace. Still, they did way better than those in their fartsacks. The 3 remaining manly men sang Kumbaya. No, really. Well, actually, that is the name of a classic (to me) speed workout, …
One Does Not Simply Skip Burpees at Woodshed
4 PAX met in perfect weather for a workout and a game of trivia, covering various topics but hand-picked by the Q, with 20 burpees on the line for each wrong answer.
March Madness
Conditions: 61 degrees Warmup: 20 SSH IC 20 Little Baby Arm Circles – Forward 20 Little Baby Arm Circles – Backwards 20 Through the Tunnel IC 20 Merkins 20 Free Squats The Thang: Mosey to tennis courts, number off into two teams, establish 4 corner stations Tourney Rules- No man left behind, Dick Vitale “Prime …
Memory Lane
Conditions: 60 and Damp Warmup: 20 SSH IC 15 Imperial Walkers IC 15 Through the Tunnel IC 15 Frankenstein’s IC The Thang: Mosey right on Bethel Church Rd. run down to Fox Hall : 20 merkins 30 Squats run down to Circle Drive 20 merkins 30 Squats Right on Briarfied: 20 merkins 30 squats Right …
St. Pat’s at the ‘Shed
6 Pax ventured out on a beautiful, if damp (moist?), Thursday morning. We celebrated St. Pats! Warm-up: Dublin Hops (aka SSHs) x24 IC Irish Walkers (aka IW) x24 IC Irish Squats (a squat with calf-raise when you come up) x24 IC Grand Eejits! (aka Burpees) x 4 Waiting on Teddy to get out of …
Dora x 2
Temps – 40 degrees, brisk Mosey to field for warmup SSH Imperial Walkers Squats LBAC forward LBAC reverse Raise the Roof Single leg deadlifts Mosey to shelter for 2 Doras 1st Dora 100 iron cross 200 merkins 300 LBCs Running to middle of football field and back to shelter Reverse plank (#crowdpleaser) while waiting on …
Thunder Continues to Roll
12 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. As YHC rolled into the parking lot this morning, it was clear that a plan had to be put in place to challenge the #HIMs that abound at one of the toughest AOs in all of F3 Nation. With #GetBetter …
Keep the Heart Rate Up at Hammer
9 PAX made their way to Hammer on a warm February morning to get their work in. Conditions: 58 and humid, Spring-like The Thang: warmups at the flag. SSH, merkins, slow squats IC x 10. High knees and butt kicks to first speed bump, 50% jog down to second speed bump and back. Head to …
Posted for the warm weather … stayed for the modified mini Murph?
“Do the best you can until you know better. Then when you know better, do better.” – Maya Angelou
I Can’t Feel My Arms
A group of men met up in a parking lot at 5:30 AM to do a series of exercises.
Gonna Fly Now
Conditions: 42 and clear, ground/bars a little wet Disclaimer Music du jour – Rocky Theme Tha Thang: 8 pax gathered for a continuation of YHC’s 2022 theme, that of completely stealing his own Qs from years past and slightly modifying. This was from May 2015, and had a strong Rocky/boxing theme. Today, less strong on …
Around the Galaxy at Dawnstrike
: 40ish and clear Disclaimer Tha Thang: 4 pax decided to take a tour of the galaxy with YHC. Liberally cribbed the Wienke from my first Dawnstrike Q about 5 years ago (thanks Backblasts!!!). COP: SSH, Imperial Squat Walkers, LBAC, Russian twists, Flippers, Squats Indian Run everywhere (X-wing style), headed to Heathwood. Pain station stops …
Dominate the Unknown
Fresh off the launch of F3 Columbia’s newest AO known as “The Rock”, YHC wanted to plan a workout that didn’t involve running a long steep hill (see The Rock reference) but did push the PAX to the brink of splashing merlot (or at least thinking about it… again see The Rock reference) Here’s what …
Merkins on the Cards
After a late Q cancellation, 5 PAX chose to do the hard thing and left their fate up to the cards (s/o F3 Workout Deck) on a relatively warm January morning.
Full Body Work
Conditions: Clear and cold 30 degrees The Warmup: 20 SSH IC 20 Imperial Walkers IC 20 Frankenstein’s 10 LBAC front IC 10 LBAC back IC Hamstring Stretch 30 seconds The Thang: 1 lap around football field @ Picnic area Abs: 50 flutter kicks IC 40 X Factors oyo 30 Lbc’s oyo 20 Iron Crosses …
PEACEFUL TRANSFER OF POWER
13 Pax descended on the Shed to celebrate the AOQ handover from YHC to SilentBob. Conditions: Dark and Cold The Thang: following an excellent disclaimer, YHC commenced with a classic COP: SSH, IW, Squats, Merkins, LBC’s, Low Country Crabs, all x 20 IC, Carolina Dry Docks x 15 IC, Calf Raises x 30 OYO, High …
Sawmill’s Coffeeteria Q Source ‘sesh
Starting Saturday January 15 and for every other Saturday, Sawmill Pax will begin F3 QSource. We will discuss it during our Coffeeteria. Coffeeteria! Ever hear of it?!? Saturday’s beatdown is from 6:30 to 7:30. From there we tear out of the parking lot a local breakfast emporium’s. Lately it’s been Hardee’s. The QT on Wilson …
Hammer Time 1.13.22
8 men took care of business this morning at Hammer. A lengthy warmup followed by 4 corners on the Trenholm Park tennis courts. Conditions – 30 degrees, frosty but not too bad The Thang Warm up SSH Imperial walkers Squats LBAC forward LBAC backward Static hamstring stretch Frankensteins …
A Farewell to (Soccer) Arms
YHC officially kicked off his reign as the new Woodshed AOQ by delivering a beatdown to 6 PAX (including himself) all around Woodland Park with a heavy dose of upper-body exercises to save legs for TomTom Foolery this Saturday.
F3 Sawmill announces: The Iron Horse CSAUP Preblast
F3 Sawmill started on June 20, 2015 in Blythewood, SC. But ….over 100 years before that, Blythewood was known simply as a train stop called Doko. Doko is an American Indian term which means “where the Iron Horse drinks”. The name of our first CSAUP was obvious: The Iron Horse! (Cue the dramatic Steam Engine …
F3 Sawmill announces: The Iron Horse CSAUP PreblastRead More »
The Last Woodshed of the Year
YHC was an emergency fill-in for two sick Pax (Pondo was scraping the bottom of the barrel). Anyway, 7 Pax braved the rain to post at the very last, year-end Woodshed block fest. A good time was had by all. Quickly, while we had a break in the rain, run to the brick cage …
Sprints with some bricks
Weather: Clear. 41 degrees. No wind. Started the morning off with a Crab Daddy sighting as he rucked his way past us, while we got ready to start. Teddy was around the campus being a caring dog dad for the duration of the workout. He jumped in when we were nearby but his focus was …
Hump Day DRP
12 PAX emerged from the #Fartsack on this warm morning in search of a way to #GetBetter. Contemplating his first post this week, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of …
Red Fox Rumble
Weather: Clear. 38 degrees.7 PAX gathered at Woodshed on a chilly morning. It was just 3 days ago when I got to witness my alma mater (the great Marist Red Foxes) take down Pondo’s alma mater (PC Blue Hose) 57-32 when they matched up on the gridiron in Clinton SC. Pondo bravely showed up and …
Trenholm Park
Conditions: 52 and overcast The warmup: 25 SSH IC 15 Imperial walkers IC 15 Thru the Tunnel IC 20 Mt. Climbers IC Lap around parking lot The Thang: Grab blocks and mosey to far side of field 25 yard sprint 50 Squats and return/ hold plank 25 yard backwards sprint 40 big boys and return/ …
Halloween HiiT with Teddy
The Thang: Warmup: Motivators, counting down from 5 in cadence Imperial Walkers x 20 in cadence Little Baby Arm Circles (forward and backward), Overhead Claps & Raise the Roof – 10 reps each in cadence Windmills x 20 in cadence Squats x 20 OYO Mosey over to school playground, divide into two teams. Teams …
Ghost Tour
Weather – 45 and clear, moist field conditions as usual YHC thought a little Halloween theme was warranted on this fine day. Having just watched “It’s The Great Pumpkin, Charlie Brown” special with the kiddos, decided a classic bed sheet ghost would do nicely. For the Q, YHC brought along a few more bed sheets …
Woodshed: Meek, not Weak
YHC promised a fun, work will be done workout last night on the Twitter machine. Warm Up:25 Side Straddle Hops, in cadence.20 Little Baby Arm Circles, forward. Hold arms up.20 Little Baby Arm Circles, reverse. Hold arms up.~40 yard out and back Butt kickers.~40 yard out and back high knees.The Thing:Mosey to the blocks, each …
Fart (lek)
Conditions: 68 and humid Disclaimer Tha Thang: 3 pax gathered for a little speedwork. 4 accels of about 400-500 meters each, total route 4.3 miles. 2/3rds did the rx. One had a race 2 days ago, so #excused . Announcements: TomTomFoolery likely to be moved back to mid-January. Komen foundation is charity of the month, …
You want cheese with that whine?
Conditions: 60ish, perfect Disclaimer: Prior to YHC arrival Tha Thang: Our planned Q went AWOL to the beach, and our AOQ had an alarm fail. So, things went sideways straight off. YHC had a running plan early, so first 30 minutes was allocated to a Dealer’s Choice which apparently Fallout dominated, with a good deal …
PRE-BLAST- F3 LEXINGTON BLOOD DRIVE
UPDATED 10/6/21 with new time, now 8am-1pm. FREE T-shirt and $20 EGIFT card. Gentlemen- to paraphrase from the F3 Nation website, the mission is to invigorate male leadership in our community…. to become HIMs (High Impact Men). Want to make an impact? Give blood. I think sometimes we shy away from giving blood because we …
WHERE WAS THE RAIN? 4 Pax came to the Shed to escape the fartsack. It was a little damp, but not bad. Following a thorough disclaimer, we moseyed from the AO parking lot to the front of the school, where we commenced with COP: SSH x 20 IC, IW x 20 IC, Alt. Lunges 20 …
Sill Unsure About “Cusack” Origin
In all honesty, YHC is not at an age to fully understand the origin of the term “Cusack”, but I do know when it comes to the F3 Lexicon you can pretty much say anything.
BRR training a la Martha
Cloudy morning with temps in the 70s but Cola humidity in the 90s An all-star group of 6 pax made their way to Woodshed this morning for an off-campus Q. YHC is in the home stretch of preparing for the BRR so a trip to a hill in the hood was a required part of …
Third Time’s The Charm
10 PAX emerged from the #Fartsack on this Wednesday in search of a way to #GetBetter. With conditions steamy in the #Gloom, YHC wanted to push the limits of these former #SadClowns of #TheCastle. It was an honor to lead these #MinivanCenturions who left it all at on the pavement of the streets of Kings …
Back to Skool at the Woodshed
10 Pax got on the bus this morning for a sultry back-to-school bash at the ‘Shed. The Thang: Greetings and disclaimer. Formed up into two lines for Indian Run to the front of the school. Warmed up: Side Straddle Hops ( 20, in cadence) Imperial Walkers (20, in cadence) Little Baby Arm Circles (forward & …
Silent Bob Speaks
Silent Bob’s long-delayed solo VQ finally came to pass despite the AOQ’s best efforts to avoid the inevitable, previously choosing to EH routine fartsackers to Q instead of the War Baby with nearly perfect attendance. Fortune smiled upon the Quiet One after Pipeline tweaked his neck playing tennis on vacation (prayers up) and called for a late substitute, circumventing the normal selection process.
Heavybull
4 faithful showed up to conquer the concrete beast. However, only YHC actually touched the beast, with the rest choosing the Bullseye, 2/3 weighted. No complaints here, as YHC joined them for a couple laps too with weight. Sure makes a difference. Disclaimer Tha Thang Announcements: Gump runvergence August 27th at Stumble Prayer requests: None …
5th Annual Never Forget Challenge
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 5th Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is …
More Blocks, Abs, and Suicides
Conditions: 70’s and light rain The warmup: 20 SSH IC 15 Imperial walkers IC Little baby arm circles 10 Front IC Little baby arm circles 10 back IC Through the tunnel 15 IC run to end of parking lot and back The thang: With blocks 25 overhead presses oyo 25 Curls for the girls oyo …
Judge Judy VQ
Judge Judy’s First Q at Spur! Twas a good one Disclaimer and opening talk THE THANG Mosey to side of field with the pull up bars High Knees Butt Kickers Karaoke both ways Walking Quads Walking Caves Sumo Lunges Chainbreakers Exercise #1: Buddy Up Fun Crawls P1 does Flutter Kicks while P2 ran to the …
No Retreat at The Castle
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering near the Kings Grant Clubhouse was YHC, who was still feeling the effects of a trip to The Bull on Monday. Once the clock struck 5:30 sharp, the PAX got better on the streets of Kings Grant as they …
Coupon Carry
Conditions: Weather was a reasonable mid 70’s The Thang: 7 PAX showed up (unlike some certain HC’s) for another Hammer. This one had a little of everything to work the whole body. One thing is certain, carrying blocks is no fun. All in all we carried the blocks about 2 miles. Warmup – Through the …