Battle
AO: battle Q: Misfire PAX: CESS, Ronda FNGs: None COUNT: 3 WARMUP: 5 mins of various activities and stretching, Cess is pushing 50 so he can’t just jump right into the blender anymore THE THANG: tour around the AO and surrounding areas Gym stairs – calf mountain Office entry loop – fast laps and LBCs, …
#noironpax
AO: battle Q: Adrian PAX: Adrian, CESS, Ronda, Spot, Big Worm, None FNGs: 1 None COUNT: 5 For those who want an old school, non-iron pac workout … this was your thing WARMUP: Mosey from parking lot to football field SSH x 20 IC Merkins x 10 IC Chaser LBC x 20 IC Squats x …
Week Zero of IPC
AO: battle Q: CESS PAX: Spot, Ronda, CESS FNGs: None COUNT: 3 THE THANG: IPC week 0! f3greenwood.wordpress.com/2023/08/27/the-win-volume-2-ipc-2023-week-0/ ANNOUNCEMENTS: See #announcements tomorrow for your weekly update! COT: Prayers for Sydney, Runt’s mother.
Metro Mania part duce
AO: battle Q: Billy Bob PAX: Big Worm, Spot, Misfire FNGs: None COUNT: 4 WARMUP: SSH hoping @adrian would appear. THE THANG: Complete a minimum of 200 merkins while running from Falcon to Forest to Trenholm to Beltine to Falcon. MARY: AMRAP for 1 minute each. LBC, BBS, Plank, Calf Raise and Slow fast squat. …
Burpees and prowler
AO: battle Q: Big Worm PAX: Spot, Ratatouille FNGs: None COUNT: 3 WARMUP: active stretching, 10 merkins and 10 lunges. Mosey to the stadium and one full lap around the stadium THE THANG: one minute AMRAP LBCs Start at the goal line, 6 burpees, run to 50 and 30 flutter kicks. Rinse and repeat going …
Crazy Train Washout
AO: battle Q: Misfire PAX: Rudder, Betamax, Oscar, Misfire, Hawg, Runt, Fallout (1st F), Love Child, Mud Dawg ( 2nd F), Quaker, Coin Flip, Spot, SweetTart, BunkBed, TapeWorm, Ronda, Serena, BabyRuth, Prodigal, Bayou, Hasbro, Popeye, Cruz, Bookworm, Selfie FNGs: None COUNT: 25 WARMUP: Mosey to the football field THE THANG: 1) Ab Wheel on the …
SweetTart comes to Battle
AO: battle Q: SweetTart PAX: Big Worm, Spot, Bayou, Hawg, CESS, Ronda, BunkBed, SweetTart FNGs: None COUNT: 8 WARMUP: SSH, Imperial Walkers, LBAC, Through the tunnel, Hip Thrusters, Mosey to football field THE THANG: Suicide Merkins: Run to 5 yrd line and back do 2 merkins, then 10 and 4, 15 and 6, etc. To …
Sleds, Bear Crawls and Burnouts
AO: Battle Q: BunkBed PAX: Hawg, Spot, Ronda, CESS, Big Worm FNGs: None COUNT: 6 *CONDITIONS:* It’s way too hot and humid to do anything. Alas, YHC has the honor of leading the toughest AO in F3 Columbia and did his best to push the PAX to their limits before trash pick-up time for 45 …
Ye ask and Ye shall receive
AO: Battle Q: CESS PAX: Ward Bradley, Ronda, Big Worm, Prodigal, Spot, CESS, Blind Date FNGs: None COUNT: 7 WARMUP: SSH until Stacato arrives. Mosey to Big Worms car and do burpees until he’s ready. Mosey to the bottom of Florawood. THE THANG: Lunge walk 40 yards. Mosey 100 yards Lunge walk 40 yards mosey …
@Rhonda, We made it to 400.
AO: Battle Q: Spot PAX: CESS, Big Worm, Hawg, Spot, Staccatto FNGs: None COUNT: 5 WARMUP: 4 count SSH x 20 4 count squats x 20 20 merkins The Thang Mosey to field and line up on goal line. Fast Mosey 25 yards 10 merkins Rinse and repeat down field (40 total merkins) 4 count …
Yep. It’s Battle. Did you expect it to be easy?
AO: Battle Q: McNugget PAX: Spot, Big Worm, McNugget FNGs: None COUNT: 3 Conditions- 63 degrees and a slight breeze. A perfect June morning! Disclaimer Warm up- SSH IC x 25 Mountain Climbers IC x 25 Flutter Kicks IC x 25 Mosey to Football Field Bear crawl 50 yards 50 BBS 1 min merk 55 …
The Warrior W/O
AO: Battle Q: Hawg PAX: Big Worm, Prodigal, Ward Bradley, Spot, Cauliflower, Ronda, High tops FNGs: None COUNT: 8 THE THANG: The MURPH 1 mile run 100 pull ups 200 merkins 300 squats 1 mile run MARY: Various 1 min AMRAP’s for the remaining 15 minutes ANNOUNCEMENTS: COT: Stand firm, build on the Rock.
Battle meets DawnStrike
AO: Battle Q: Fallout (1st F) PAX: CESS, Hawg, Big Worm, Fallout (1st F), Ward Bradley, High-Tops FNGs: None COUNT: 6 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: SSH, IC, 20 Merkins, 30 Imperial walkers, IC, 20 Squats, 30 LBAC (forward, reverse, overhead), IC, 20 Merkins, 30 Oil Derricks, 20 per leg Squats, 30 Take weights to …
YBecause We Are Battle…do
AO: Battle Q: Spot PAX: Spot, Ronda, Prodigal, Hawg FNGs: None COUNT: 4 WARMUP: SSH Mosey Grab blocks and Napalm to football field. Leave blocks with sled and mosey across the field. THE THANG: Line up on the end zone of the football field. Hold plank. Ten Mountain Climbers then sprint ten yards Ten Merkins. …
Fetch
AO: Battle Q: Ronda PAX: Spot, Ward Bradley, Prodigal, Misfire, Billy Bob FNGs: None COUNT: 6 WARMUP: SSH, through the tunnel, squats…..etc THE THANG: -Started with a game of fetch using a tennis racquet and racquetball. One at a time, each PAX sprinted down field. They had to catch the ball off the first bounce …
MURPH!! ANYONE!!ANYONE!!
AO: Battle Q: Hawg PAX: Spot FNGs: None COUNT: 2 WARMUP: IC 25 SSH 10 IW 15 TTT THE THANG: MURPH 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run ANNOUNCEMENTS: COT: We need each other. Never go it alone.
Rain and Gloom
AO: Battle Q: Spot PAX: Spot, CESS, Big Worm FNGs: None COUNT: 3 WARMUP: CESS 10 SSH/5 Burpees x 5 Tempo Merkins x10 Tempo Squats x 10 Tempo Curls x 10 Reverse Tempo Curls x 10 Merkin/Mountain climber/sprint/mosey increasing by 1 each x 10 THE THANG Hustler Manmakers (1 merkin x 2 curls 2 presses) …
Hustlin’
AO: Battle Q: Misfire PAX: Big Worm, CESS, Prodigal, Spot, Hawg, Misfire FNGs: None COUNT: 6 WARMUP: soccer warmup for Cesspool’s groin (too much lovin’) THE THANG: mosey to Battle Loop Lots of pull-ups mixed in with blocks – bench press iron cross – curl press – LBCs – squats – etc Wall sits for …
Looking for a pot of gold
AO: Battle Q: CESS, CESS, Leprechaun, Misfire, Ronda, Adrian, Spot, Hot lips PAX: Adrian, Leprechaun, CESS, Hot lips, Spot, Ronda, Misfire FNGs: None COUNT: 7 WARMUP: run to the football field circle up 5 rounds 10 SSH IC 3 burpees THE THANG: line up on the goal line. bear crawl the length of the field. …
The Battlers Left Behind
AO: Battle Q: McNugget PAX: McNugget, Finkle, Hefty (Denver, NC) and Staccato FNGs: None COUNT: 4 4 Battlers who didn’t make the voyage to Charleston 10 yr enjoyed a classic Battle beatdown at the hands of McNugget. Conditions: 45 and clear skies. Beautiful! Warm up: SSH IC x 15 Slow/fast Merkin IC x 10 Slow/ …
Metro mania
AO: Battle Q: Billy Bob PAX: Billy Bob FNGs: None COUNT: 1 WARMUP: lap around parking lot in case anyone else shows up. No one did. THE THANG: 200 merkins strava.app.link/Fyer317tTxb MARY: yes. There was only 1 pax but the Q smoked him.
Yo Adrian!!!!!
AO: Battle Q: Adrian PAX: Adrian, Ronda, Swingline, Spot FNGs: None COUNT: 4 WARMUP: THE THANG: Ask the Q MARY: ANNOUNCEMENTS: COT:
Battle with BOMBS (and other fun stuff)
AO: Battle Q: Prodigal PAX: Prodigal, Ronda, Spot, Ward Bradley FNGs: None COUNT: 4 WARMUP: Mosey to football field, SSH, LB Arm Circles, OH Claps, Raise the Roof, Michael Phelps, Squats THE THANG: 7 of Diamonds: 7 burpees at each corner of the football field, followed by 14 merkins, 21 big boys, 28 squats, 21 …
I’ve got an idea, LET’S BURPEE!
AO: Battle Q: CESS PAX: CESS, Misfire, Ronda, Ward Bradley, Big Worm, Spot FNGs: None COUNT: 6 WARMUP: 10 SSH IC 10 Merkins IC 10 Spot LBC’s IC 10 Squats IC THE THANG: Run to the entrance of Flora 10 rounds 5 SSH IC 5 Burpees Run to the BATTLE loop and grab 2 blocks …
Lots of balls
AO: Battle Q: Spot PAX: Spot, Escrow, Big Worm, Stacatto FNGs: None COUNT: 4 Lots of medicine balls WARMUP: Indian run variance (last man in line has the medicine ball, does one Merlín, runs to catch up and passes the ball to the new last man and then goes to the front of the line …
Just a few Hills
AO: Battle Q: Hawg PAX: Hawg, Ronda, Adrian, Blind Date, CESS, Big Worm, Spot, McNugget, Ward Bradley FNGs: None COUNT: 9 WARMUP: SSH 25 IC 5 burpees Imperial Walkers 25 IC 5 burpees THE THANG: 1 min. EMOM-FREDDY MERCURYS HEALS TO HEAVEN BUZZ SAW VARIATIONS (crowd pleaser) AMERICAN HAMMERS 10 Burpees Time to climb them …
DC
AO: Battle Q: Ronda PAX: Ronda, Hawg, Misfire, Ward Bradley FNGs: None COUNT: 4 WARMUP: None THE THANG: DC MARY: ANNOUNCEMENTS: COT:
Somebody has to Q BATTLE!
AO: Battle Q: CESS, CESS, Misfire PAX: CESS, Misfire, Betamax, Hawg, Oscar, Adrian, Ronda FNGs: None COUNT: 7 WARMUP: Jog to the Circle of Death Misfire turned it over to Oscar for the warmup. 5 minutes of exercises and a couple stretches. THE THANG: Move over to the MUV parking lot for Twenty, Twen, Twen …
And then there were two
AO: Battle Q: Big Worm, Spot PAX: Big Worm, Spot FNGs: None COUNT: 2 WARMUP: SSH x 15 Imperial Walkers x 15 Squats x 15 Mosey to football field THE THANG: Bear crawl 10 yards 5 Merkins Bear crawl 10 yards 10 Merkins Bear crawl 10 yards 15 Merkins Bear crawl 10 yards 20 Merkins …
Spur…Welcome to BATTLE!
YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
Sandlot 9 yr anniversary
AO: Battle Q: Misfire, Ronda PAX: Misfire, Ronda FNGs: None COUNT: 2 WARMUP: THE THANG: 2 battle pax traveled to the northeast for the sandlot 9 yr anniversary MARY: ANNOUNCEMENTS: COT:
Ultimate Frisbee
AO: Battle Q: Ronda PAX: Oscar, Pinkman, Wally, Betamax, Love Bug, VHS, Staccato FNGs: None COUNT: 8 WARMUP: Some stretching and other stuff THE THANG: 2.5 miles running while playing Ultimate Frisbee MARY: ANNOUNCEMENTS: No one got hurt COT:
Battle Tested
AO: Battle Q: Bayou, Runt PAX: Ruby, Hawg, Broke Down, Fenway, Runt, Two Gloves, Bayou, Two Doses, Spot FNGs: None COUNT: 9 WARMUP: Mosey to Field – Circle Up 9 Burpees SSH IC x 15 7 Burpees Thru-The-Tunnel IC x 15 5 Burpees Imperial Walkers IC x 15 3 Tombstone Rev Burpees LBAC IC x …
Week 2 of IPC “Bell Ringer”
AO: Battle Q: Ronda, CESS PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire FNGs: None COUNT: 6 WARMUP: 10 SSH IC by Ronda and he passed it off to YHC. 10 Merkins IC 10 Squats IC 10 High Knees IC 10 Butt Kickers IC THE THANG: Time for week two of the BELL RINGER! music …
Fore!
AO: Battle FNGs: None COUNT: 4 WARMUP: It’s Battle. Warm up on your own time. THE THANG: Billy Bob up first. 7 Holes of F3 Golf. At each “hole” aka pain station, an exercise is called along with the amount of reps need for “par”. PAX have a 1 minute AMRAP. 10 reps over par …
Pills, Pulls & Pain
AO: Battle FNGs: None COUNT: 3 WARMUP: 3 sets of Imperial Walks & Squats followed by Mercans and LBC’s, DryDocks and American Hammers and Diamonds and Big Boys THE THANG: #Battle Loop Circuit X3 punctuated with sets of 10 Pull-ups, 15 OH Presses, 20 Squats, 25 Sit-ups, 30 Curls & 35 Bench Presses, all with …
Spattle Strike Frisbee July 2022
AO: Battle COUNT: 16 WARMUP: Mosey to field and performed various stretching exercises and tossed the disc around. THE THANG: Count-off 1,2 formed teams and had a blast! The rivalry between Wally and Oscar continues. ANNOUNCEMENTS: Columbia 10 yr 10.08.2022 at #brickpile. Bullseye Half Marathon 10.15.2022. Spattle Strike 0630 at #spur in August. COT: Continued …
Battle Gets After It
7 grown dudes worked out on Saturday. The now infamous March 13 date got punched square in the face. Here’s what we did — Conditions: Perfect The Thang Mosey to Football Field for warmup sprints 2x50yds @60%, 2x50yds @75%, 4x50yds @90% AMRAP 10 minutes 25 Merkins 25 Sit-ups 25 Squats 25 Imperial Walkers Run 50x50yd …
Guess we should’ve talked before….
5 PAX posted to see if McNugget would call his signature move of Tunnel of Love. Neither one of us discussed our plans and it was almost a rinse and repeat. Since YHC was going first and McNugget did give me an idea, adjustments were made a little. Here’s the THANG! Run to the front …
Plant, Serve, and Grow…7 years later. It’s working!
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
Simple But Effective
5 PAX converged at Battle to #getbetter on a Saturday morning. Even though the workout was fairly straightforward, it was still a very effective full-body beatdown. Conditions: 60 degrees, very pleasant The Thang: RA- Grab pavers and mosey to football field. Line up on goal line. 10 merkin rows, 15 bottom burpees, 20 squats, 25 …
ImpromptQ
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
#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 …
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 …
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 …
Organized Chaos
6 PAX, including 1 2.0, emerged from the Fartsack this morning, looking for a way to #GetBetter, the Battle Way. The Battle Way is not for every man, but only for the man willing to push himself from comfort to discomfort. Waiting in the parking lot this morning was Fountainhead and YHC; two retired Nantans …
No letting up!
This is F3 Columbia #BATTLE. There are no easy workouts. There isn’t a Q that will let off the gas. This is here to push you and your brother. Huster and YHC posted ready to deliver! Here’s the THANG! Conditions: Perfect as always YHC lead off by departing out of the the parting lot and …
Re-Pre-Blast: The Crazy Train Cometh
It is TWO WEEKS until we are wheels up on year 3 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. Crazy Train leaves the station on Monday June 24th …
Conditions – Hot and muggy, 100 all weekend! The Thang Memorial Day weekend is a great time for family, friends, and celebration at the end of a hectic school year. However, we all know the true importance of the holiday – to honor our soldiers who have made the ultimate sacrifice in service of our …
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 …