Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Merkin pain!
AO: brickpile Q: Big Worm PAX: CESS, Two Buck, Windmill, Blue grass, rip, Napster FNGs: None COUNT: 7 DISCLAIMER WARMUP: active stretching, running, decline merkins, core THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
F3 Columbia 12th Anniversary Convergence
AO: brickpile Q: F3 Columbia PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced …
F3 Columbia 12th Anniversary Convergence
AO: brickpile Q: F3 Columbia PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced …
F3 Columbia 12th Anniversary Convergence
AO: brickpile Q: F3 Columbia PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced …
F3 Columbia 12th Anniversary Convergence
AO: brickpile Q: F3 Columbia PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced …
F3 Columbia 12th Anniversary Convergence
AO: brickpile Q: F3 Columbia PAX: Serena, LA Gear, Backstop, Ruby, Broke Down, Runt, Flapper, Fenway, Chris Smith (F3 Training Wheels), Side Salad, Coin Flip, Bayou, Nails, Snowflake, Adrian, Alter Boy, Hawg, Huffy, Churchkey, Prodigal, Ash (COMZ), Garnish, Swingline, Bundy, Frogger, Tube Socks, Ziffel, SweetTart, Kerrigan, Quaker, Love Child, 8 Mile, Lobstah, Bootleg, robber, Dog-Faced …
Too cold apparently for the regulars
AO: brickpile Q: CESS , Windmill PAX: CESS, Windmill FNGs: None COUNT: 2 WARMUP: jog it out to the intersection of Devereux and Adger. THE THANG: 3 rounds 10 merkins 10 squats 10 LBC’s mosey to Moon Island with a flyby from Bucket Truck. 3 rounds 10 monkey humpers 10 jump squats 10 burpees lap …
Four pain corners (Lead by Napster)
AO: brickpile Q: Cheesy PAX: Big Worm, Windmill, Woody, Napster FNGs: None COUNT: 5 WARMUP: Napster leads a long mosey to Daly Street then Michigan street. Some warm up exercises then three laps around the block with pain stations on each corner. Jump the wall and head to the courtyard for dips and wall sits. …
Block work
AO: brickpile Q: Dusty PAX: Big Worm, CESS, Windmill FNGs: None COUNT: 4 WARMUP: quick run down Ott and Devereaux to Michigan street court. Merkins, LBC, and arm circles. Then run Down Michigan, left to Millwood, run to Dreher stadium drive THE THANG: block work- curls, shoulder press, goblin squats, chest press, lunges. Run the …
11 Years and a new Nantan
AO: brickpile Q: SweetTart , Fallout, CESS PAX: CESS, 8 Mile, Hawg, Betamax, Silver Bullet, Cheesy, Double Rub, Oscar, Judge Judy, Quaker, Silent Bob, Tommy Boy, Fallout, Nails, Pinkman, heehaw, Chewy, TomTom, Windmill, Phlegm, Ronda, Bindi, BunkBed, Poutine, Bucket Truck, Full Metal Jacket, Flapper, Rudder (WeaselShaker), Bayou, Ruby, Runt, Broke Down, Love Child, Tube Socks, …
Suicides on a football field?
AO: Brickpile Q: Bluegrass PAX: Bluegrass, Moon River, CESS, Dusty FNGs: None COUNT: 4 WARMUP: SSH IC x 20 Merkins IC x 15 Squats IC x 20 THE THANG: Jog to the football field in the parking lot. 2 rounds of suicides all 100 yds with exercises back at the goal line. Hit the brickpile …
Let’s get this party started
AO: Brickpile Q: Bluegrass PAX: Bluegrass, CESS, Moon River, Dusty FNGs: None COUNT: 4 WARMUP: mosey to Devereux and Adger a few warmup exercises THE THANG: mosey to Michigan and Princeton Grab some pavers arm exercises Run Logo’s loop with pain stations. Rinse and repeat 2 more times put the pavers away. mosey to the …
Tricept day
AO: Brickpile Q: Moon River PAX: Moon River, Bluegrass, CESS FNGs: None COUNT: 3 WARMUP: mosey to the doorsteps of Dreher ssh ttt lbc merkins THE THANG: mosey to the Vet. 2 rounds of dips IC x 15 mosey to Logo’s loop 15 hand release merkins mosey to the brickpile grab 2 pavers 3 rounds …
solo Dealer’s Choice
AO: Brickpile Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: THE THANG: Run to Adger and Devereux. 100 SSH 100 merkins 100 squats 100 LBC’S Run to Adger and Sunbury 100 SSH 100 merkins 100 squats 100 LBC’S Run back to Adger and Berkeley 25 Freddy Mercury’s 25 In and Outs 25 Iron Cross …
Earn your Bird, Pie, dressing, drinks…..
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
Adger and Berkeley for fun, please ALEX!
AO: Brickpile Q: Two Buck PAX: Cheesy, Two Buck, Dusty, Windmill, CESS, Pinkeye, Bluegrass, Phlegm FNGs: None COUNT: 9 WARMUP: Take off running to Adger and Devereux Watch out for the traffic. all 25 IC SSH LBAC (front and back) Overhead Claps LBC’s THE THANG: Run to the top of Berkeley and Adger. Instructions were …
Sevens workout
AO: Brickpile Q: Cheesy PAX: CESS, Dusty, Bluegrass, Moon River, Windmill, Nap FNGs: None COUNT: 6 WARMUP: Jog to St. Joe’s THE THANG: SSH IC x 47 there was a 7 theme some other stuff backwards run x 2 (down and back) COBRA Kai Burpees x 10 (5 each side) plank each PAX 10 count …
Dusty’s Hill Work
AO: Brickpile FNGs: None COUNT: 6 WARMUP: Mosey to Cassina and Heathwood Circle for warmup exercises x 30 IC THE THANG: Mosey to Heathwood and Cassina Circle. Partner up. P1 runs to the cul-de-sac and performs 10 burpees. P2 does 20 merkins, 20 squats and flutters until P1 returns. switch P1 and P2. Mosey to …
In the alley, at home, wherever….get the work done together!
This morning was the 4 version of our new normal. Since we can’t congregate in parking lots, schools, parks, or wherever we have come accustomed to posting, we now have the ability to post virtually. Some of my favorite people in the world led these workouts last week and Tuesday so it was an honor …
In the alley, at home, wherever….get the work done together!Read More »
Cannot Keep a Good Region Down
19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation. Arriving over the internet this AM was YHC, who was honored …
Huffy’s VVQ
15 Men gathered in the Virtual Gloom for some Fitness with a bit of Fellowship and Faith thrown in. COP SSH x 20 IC IW x 20 IC LBCs x 20 IC Monkey Humpers x 20 IC Russian Twists x 20 IC 1 Minute Run Ladder Work (all 1-ct) Merkins x 16 Merkins x 16, …
No Chips or Salsa, Just DRP at The Brickpile
7 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking lot adjacent to the #Mothership was YHC, who candidly waited for the last possible minute to emerge from his car on this brisk morning. Those who were strong enough to defy #Cantore got better on the …
Score stays on campus and gets some work done
Nice cool morning to be out in the gloom at Score with the 5 pax who resisted the fartsack to come out and get better. Condition: 52 degrees The Thang: Mosey to get bricks, jog to the front of Dreher, put bricks down and circle up. COP: SSH x20 IC – stretching exercises Captain Thor …
I still do not like to run
It was an unseasonably warm day in October, and still a little damp from the rain yesterday, but five pax showed up to get a little work done, and gave great effort. Condition: 73 degrees The Thang: Leave campus running towards Shandon Wood Animal Clinic, and stop at parking lot on other side Side Straddle Hop …
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 »
Is it fall yet?
What a morning to be out in the gloom. The forecast looked good, and it was right – even a slight breeze. Eight strong came out and worked hard. Even had a second appearance in a row by Mission – time to buy a lottery ticket. Condition: 63 degrees The Thang: Mosey to the comfortable …
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, …
Rewind day to commemorate the 30th of the month
Since Nails had the Q and is out of town, YHC volunteered to take his spot. Five guys showed up to get some work done … mission accomplished. Condition: 73 degrees The Thang: Jog to the front of Dreher and circle up: Side Straddle Hop x15 IC Decline Merkins x15 OYO Step ups x15 each leg …
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 …
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 …
Doing Work Up And Down Devine Street
5 PAX took the #DRP and joined YHC at the Mothership this Monday morning to do work and #GetBetter. Conditions – 50 degrees and misty (perfect burpee weather) Disclaimer The Thang COP PAX circled up under awning outside entrance to Dreher SSH x 20 (IC) Imperial Walker x 20 (IC) Squats x 20 (IC) Chaser …
Rinse and Repeat
7 PAX posted to the #BRICKPILE this morning for YHC’s return. It’s P200 training time so Monday’s are for running but when these gentlemen call, you have to go home. Here’s the THANG! Conditions: 43 and stars in the sky. Mosey back to the back parking lot and circle up. All exercises IC. 20 SSH …
WE’RE BACK for a New Year’s Day 2019 workout.
Goals have been set to accomplish more in 2019. Our growth as men and as community leaders must develop each and every day. F3 has taught us that our bodies and minds can be pushed past limits we never realized. 33 Men kicked the fartsack in the teeth this morning to start a new year …
Quarterly #Brickpile Report
It was noted that YHC only posts at #Brickpile when it’s time to Q. While that’s not intended as any sort of slight toward the regulars at DHS, it’s a recognizable habit true of most. In fact, I’d argue it’s a good thing because if we all rotated around the F3Columbia region we’d never get …
2018 TURKEY DAY Preblast
The leaves are changing and cool weather has set in. That means it’s time for Thanksgiving and the annual Turkey Day festivities. This year will bring a little bit of a twist so pay attention. DATE 22 NOV (Thursday) 22 NOV (Thursday) TIME 0600 – 0700 0700 – 0800 PLACE Brickpile (Dreher HS) Brickpile …
Score and Brickpile team up for some rainy day fun
It was a cold and rainy morning in the gloom, but the 9 PAX who resisted the fartsack gave great effort, and hopefully got better. As is the Score custom, workouts in the rain are mostly under a roof, to minimize the excuses to not show up. Since it was the fifteenth of the month, …
Score and Brickpile team up for some rainy day funRead More »
Where’s Brickpile’s Shovel Flag by the way?
5 posted at Brickpile to begin the week strong. Circuits galore. Here’s the THANG! Conditions: 48 degrees and perfect Fall morning for a workout! Mosey back to the back parking lot and circle up. 20 SSH (IC) 10 Mercans (IC) 15 LBC’s (IC) 20 Squats (IC) Grab a block and circle up. This is the …
F3 Columbia Homecoming Tailgate
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
I’ll have the Sampler Platter please. F3 Columbia celebrates 6 years!
On October 20, 2012, F3 Capitol City was launched with 13 FNGs led by Crotch Rocket and Senior Chips. This morning 38 men, including 1 FNG, entered the Gloom, at the original location, to celebrate 6 years of the #COLAM explosion. Conditions: 65 Degrees Perfect The Thang: Billy Bob Q Circle up on the practice …
I’ll have the Sampler Platter please. F3 Columbia celebrates 6 years!Read More »
F3 Columbia 6th Anniversary Pre-Blast
October 2012 was the beginning of it all in Columbia. There wasn’t a #BRICKPILE or shovel flag or many men downtown that even had a clue what F3 was or better yet, what it could mean in our lives. It has helped many Sad Clowns (YHC being one of them) get off the couch and …
Block Fun with Someone Named “Dora” at The Pile
Always a good thing to be back at The Mothership. Here’s what we did, it was sufficiently terrible: Conditions: Nice Cool Morning The Thang Go get Blocks COP Merkins 10 IC Mtn Climbers 20 IC Squats 10 IC SSH 20 IC Partner Up Block Dora 1 partner carry blocks around lot loop 1 partner reps …
Touchdowns Everywhere. It’s FOOTBALL SEASON!
A touchdown and converted extra point worth of PAX posted this morning to see what was in store. Fully rested from the weekend due to oversleeping YHC’s normal #BATTLE Saturday workout, it was time to get it on. Younger crowd this morning because a few regulars weren’t available. Here is the THANG! Conditions: 73 and …
Still The Same
15 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Lingering in the parking was YHC, who was eager to be on the hallowed grounds of the birthplace of our Region to lead the second installment of Ex-Nantan week at #Brickpile. Once the clock struck 5:30, and in spite of …