12 Days of Christmas
16 PAX (including 1 FNG!) came out for my almost perfect Q this morning. I say almost because as the QIC was leading some work in cadence, a couple of extremely minor hiccups almost got him booted as Misfire threatened the 3 strikes and your out rule. I think he was all fired up this …
Block Work at Hammer was Enjoyed by All
Perfect conditions this morning at Hammer, a great group showed up and a lot of work happened. Here’s what we did: Conditions: 44 and dry The Thang COP 10 SSH 5 Merkins x5 Get Blocks and Run with Blocks to the Carpool Rail (about 500yds) 30 Merkins 25 Block Curls 20 Block Goblet Squats 15 …
One Last Time…
To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every …
Stand By Your Man Rinse and Repeat; Better Late than Never
Not to bad, a 10 count , for Zima’s “Stand by your Man” rinse and repeat total body workout. To continue the total body workout lead themed workouts. I hope that having the partner to help push you through, is a plus! Conditions: 47 crisp degress Warm Up Started with SSH, little baby arm circle …
Stand By Your Man Rinse and Repeat; Better Late than NeverRead More »
Back in the Saddle Again
YHC made his highly anticipated return to Hammer after some time off for paternity leave. 16 PAX made their way out of the fartsack to join the fun. Everyone that came for some hills and running left disappointed, YHC was overdue for an old-fashioned full body beatdown. Conditions: 40 degrees and clear The Thang: Warmup- …
Take a trip to AMRAP
YHC was honored to lead the PAX of #HAMMER today. 18 posted for a little HAMMER Block work. YHC had heard about these blocks being overly heavy from all the Iron PAX Challenge block work, so why not find out for myself. Conditions: Perfect Disclaimer…..and we’re off. Head out on a mosey down Briarfield all …
The mysterious Ila Triangle.
14 PAX defied the threat of stormy weather and unknowingly committed themselves to explore the mysteries of the Ila Triangle. Conditions: 67 and misting rain. The Thang: Disclaimer Warm up with Through the Tunnel, Imperial Walkers, SSH and Merkins. All exercises x10 IC Move out to Briarfield for instructions about the Ila Triangle DORA. YHC …
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 »
Death and Taxes
It’s Tax Day! (for the extended people) Conditions – Perfect The Thang: Run down Briarfield to Trenholm and back stopping at each intersection to do 10 Burpees. Total of 100 Burpees Jumping Clock Squats – do the number of jumping squats at each number on the clock. Total 78 Jumping Squats Step-ups while we wait …
Creative Juices Flowing at Hammer
Today was my 1st boot camp Q since the conclusion of the Iron Pax Challenge. I did all 4 IPC workouts (really 5 with week 0), and several of them 2 times in the week. Therefore, I had no intention to use anything remotely related to the IPC – no blocks, no burpees, no lunges, …
Burnout Session at Hammer
The Pax of Hammer deserve for you to know what we did on Tuesday. It wasn’t easy, but it was a great morning. Run to bottom of Landrum Hill Merkins 10 IC X5 (100) Run hill and back down (400m) Squats and Lunges 10 IC X5 (100) Run hill and back down (400m) Sit-ups and …
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 …
All you got.
Hammer and Thunder have been going at it this year with the #GreatestRivalryInSports. The challenge was laid down to see which AO has the most dedicated PAX. So far Thunder has been dominating to date so YHC decided it was time to throw out a challenge. Conveniently, former F3 Columbia Nant’an, McLovin was on the …
F3 Decathlon Preblast
What is it? A 10 event challenge testing the speed, strength, power, and endurance of F3 Men. When is it? Saturday, July 27 at 8:00am Where? at Ben Lippen School, 7401 Monticello Rd, Columbia, SC 29203 (park and meet at the Track) Why? Good question. Moving on. Schedule 8:00am Weigh-In Order of Events 8:15 200m …
It’s The Climb at Hammer
Great to be on Q at Hammer on Thursday and try out something new on the Pax. What if we brought some med balls, and BLIMPS are fine, but could there be another way to travel? Conditions: Muggy The Thang 5 Merkins oyo 10 SSH IC x5 Run to Baseball Field for Med Ball Relay …
Hammer Neighborhood Loop
16 pax did the hard thing and put some work in a muggy June morning. YHC spun a masterpiece of a Q with various “pain stations” around the Satchelford area. Everyone went the extra mile as we toasted (for the last time, apparently) our brother who is moving on to the City of the Big …
Hammer Turns 5
13 PAX gathered to celebrate the 5th Anniversary of Hammer. YHC hoped to give the AO a fitting birthday celebration in the form of a true beatdown. Conditions: 70 and breezy. Not bad The Thang: 20 SSH IC for a warm up, then mosey to the playground. One of the true signs of a major …
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 …
Hammer/Swamp Fox Sprintvergence
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
Wally’s greatest hits
17 PAX defied the fartsack and joined YHC in the gloom this morning to put in some work. YHC remembered what a crowd pleaser this was the last time we ran it so we gave the people what they wanted. Welcome to visitor Pipeline and our FNG Roses. Conditions: 73 and slightly muggy but with …
Shaking Off the Holiday Fat at Hammer
After a long holiday weekend, 13 PAX posted in the gloom to begin the work on burning off all the seared meat, fixins, and adult beverages that were consumed in celebration of our nation’s fallen soldiers. A long weekend and a blistering Battle workout on Sat left YHC still sore and tired. I needed something simple …
Mayo and tomato
YHC plagiarized some professionals from the Mayo Clinic and slightly modified for the Hammer Pax. Source: https://www.youtube.com/watch?v=6OS-iG39mqk Disclaimer Warmup: 20 Burpees OYO Retrieve one block each and mosey to outfield. Each exercise performed for 30 seconds AMRAP. 5 cycles per pairing. Jump squat and Air Chair Low Plank and American Hammer SSH and merkins. Lunge and …
BYOG to Hammer
16 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 that walks softly but carries a big stick. As a #Thunder homer, YHC has …
Diamond Action on this cool and crisp morning.
Solid 15 this am for Zima’s, second go at the Q. PAX thought the theme would have something to do with Tennessee for some reason. YHC instead threw a curve ball to the PAX just a little odd numbers and multiples of 3, for baseball season finally starting up this past weekend. Conditions: 48 degrees …
Whats LOVE got to do with it?
YHC promised the PAX on the Twitterz the night before that they would leave sore and we set out to accomplish that. T-Claps to Pinkman for the gloves assist. Conditions: 32 and a wee bit nipply The Thang: Because of the conditions, YHC thought he would be kind to the PAX with some warm-up to …
Happy Foggy Funtime
Conditions: 50s and Gloomy Well another flawless Q by YHC! Ignore that YHC had to make a quick trip back to for the shovel flag… still managed to start mostly on time. It was super foggy out today, so great job by everyone looking out for each other in the Gloom. The Thang Disclaimer Head …
Misfire’s Nearly Flawless Q at Hammer
16 men made the wise decision to get up early today to better themselves and their fellow PAX this morning at Hammer. Work was done. Mumble chatter was strong. The Q was nearly flawless. The only possible error by YHC was forgetting to grab my cell phone to record the Name-o-Rama until after the Count-o-Rama began. I’ll …
Sound the ALARM!
14 PAX arrived at Hammer expecting to hit the hills but YHC decided to zig when the PAX were expecting a zag. A dig into the lexicon uncovered a new challenge to throw out. Conditions: 32 degrees The Thang: Warmup- 20 SSH IC, mosey to playground ALARM (arms,legs,abs,run,M exercise) -incline merkins, box jumps, iron cross, …
Hammer Goes Hard
If you’re going to get up this early to workout – it might as well be difficult. Others may disagree but YHC thought this one hit right in the sweet spot between difficult and ridiculous. In other words, we put in some work. Here’s what we did: Conditions: 52 and perfect The Thang Run to …
Simple but effective 20 and 19 (10 rounds)
12 PAX posted for the first HAMMER workout of 2019. YHC always enjoys visiting HAMMER because these guys give max effort every time. You better be prepared for a little ridicule as well. Here’s the thang! Conditions: 58 and moist! Mosey to the drop off line for a little warm up. All exercises IC. 19 …
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 …
SwampFox/Hammer post Christmas Blitzvergence
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
The return of Flo
This was YHC’s second Q at hammer. During my first Q, YHC ran out of exercises with 10 minutes remaining, threw up in my mouth, and sputtered to the end. YHC has been looking forward to this 2nd chance for some time and YHC was determined to bring a proper beatdown to the Hammer PAX. …
Hammer – 12/6
YHC always enjoys a chance to get back over to Hammer where it all started for me…and 11 PAX did some fast paced work in the not too warm conditions. Conditions: 27 degrees, no wind, and clear skies Tha Thang: The PAX off 11 grabbed two sets of bricks and two blocks and then moseyed …
The Cold Hammer of Pain
Was just a tad chilly out but 13 PAX said no to the fartsack and posted for some dealer’s choice Hammer fun. Conditions: 30something and clear The Thang YHC took the first segment and called for 25 SSH IC. Next up was 50 Mercans, and was going to call for 25 squats, but the …
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 …
Hammer Finds a Way
Despite the usual grumblings, 9 men (was almost 10) saw this morning’s conditions as a great opportunity to get up before dawn and get in a little exercise. We found ways to get in some respectable work and stay relatively dry all things considered. A dueling Q was on tap between YHC and brother Chaser. …
A Taste of the ACFT
Conditions: 60s and Moist Last time the PAX did the PT test at Hammer, YHC was doing a little reading on the test and so forth. Apparently, the PT test is being replaced by the new Army Combat Fitness Test (ACFT). YHC took it upon himself to investigate further. This started the gears turning, and …
Hammer improvisation
Even though it might have appeared that YHC was without a plan, trust me, YHC thought way too long about this one. I even had additional stuff planned but we ran out of time. YHC is always intimidated to lead the pax in a workout but its always rewarding. Thanks for showing up. Conditions: cool …
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 …
Battle Comes to Hammer
Since YHC’s Battle Q was cancelled on Saturday (thanks Florence), the basic structure of the workout was bumped down the road a few days for the Hammer PAX to enjoy. Conditions: humid The Thang: Warmup- 20 SSH IC 10 Merkins IC 10 Squats IC 20 LBCs OYO Grab blocks, go to corner of Briarfield and …
Nonstop at Hammer
Really great for YHC to able to Q at Hammer this morning. Sweat equity was built up by all. Great numbers this morning. Here’s what we did — Conditions: warm, humid, still hot The Thang COP 10-5 Squat/Merkin Countdown Grab Bricks and blocks Put Blocks down at Briarfield / SF Run with Bricks to Oak …
The first Swamp Fox/Hammer Blitzvergence!
On a dark and Gloomy morning, 23 men converged upon an asphalt parking lot unsure of what was to come. There was talk of a short workout and coffee. Yes, the coffeeteria, a virtual unknown experience for most boot campers in F3 Columbia these days. The stories about coffeteria from the runners were legendary, encapsulating …
Dora the Expolora
13 PAX posted to Hammer for a little fun. YHC traded off Q responsibilities with McNugget at BATTLE so it was appropriate we bring a little heat to the boys at HAMMER. Mainly because they expect it and can handle it. Conditions: 74 and muggy! Head to the block pile and 1/2 of the PAX …
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, …
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 »
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 …
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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 …
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 …