Columbia – Legion

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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Professionalism to spare

Q by #twitterless and #f3loginless Snapchat. Conditions: 67 degrees, damp, but no rain until driving home 🙂 Tha Thang: Good Morning and welcome to F3 This is a free, volunteer, peer led workout. I am not a professional. I have no knowledge of any injuries or fitness conditions you may have. It is your responsibility …

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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, …

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Rock around the Block

Posted by Jar Jar on inspiration of Moneyball 3 pax made the trip to Legion to celebrate the legendary VQ for our main data-crunching sports nerd Moneyball. Work was done. Conditions: Just a hair humid Disclaimer Tha Thang: Mosey to first intersection. COP including SSH, Merkins, Squats, Imperial Walkers, LBCs. Mosey on. Circle the block. …

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WOW for June 4 – 9

It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership.  Being the 1st F Q has been the best leadership experience YHC has ever had.  The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward.  YHC isn’t going anywhere …

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Merkinfluttersborg

Conditions: Warm and muggy Tha Thang: 8 faithful posted on a blanketish day for an atypical Q. Usually I like fast-paced, moving quickly from one highly-varied exercise to another, using all body parts. But, sometimes it is good to focus a little more, and relentless repetition (with variations) can be a good thing, especially for …

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Return to Legion

CornDog had to scrape the bottom of the barrel for Guest Q’s, but YHC was honored to be invited back to lead 5 other Pax.  YHC had helped with the launch of this darkest, longest and hardest of weekday AO’s and had been a regular pax for a while. Oh, the memories. Conditions: Cool, a …

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Rinse and Repeat

Conditions: Perfect for making little puddles on the tennis court Disclaimer Rinse and Repeat doesn’t refer to the workout details, but actually the pax. TomTom and Jar Jar, names so good they are worth saying twice (and being spelled properly). We were the only ones #legit enough to post today (I didn’t know Spring Break …

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Indian Run 5k/Merkin Fest

Conditions: Mild temperatures, perfect weather. The Thang: Disclaimer Some Little baby arm circles forward and back, then overhead claps. About 20 SSH for a warm up. Then mosey around Hampton Park (1/2 mile), finishing in front of the stone seats facing the baseball field. The following ladder: 22 Decline merkins, 22 squats; 16 decline merkins, …

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WOW for 1/1 – 1/7

The main muscle groups in the body are: shoulders, back, chest, arms (bi’s and tries), abs/core and legs. Most Q’s try to hit all of these areas with a little cardio/intensity built in.  However, if you hit all of these areas a little (which is about all you have time for) what is going to …

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WOW for December 11 – 16th

WOW: This weeks WOW comes from last Thursday’s Legion workout from Corndog.  You can see the full BB at https://www.f3midlands.com/columbia-sc/12-days-of-f3-christmas. The Thang:  Warm up: Mosey top of parking lot for any late arrivals.  None showed. 20 SSH, 10 Merkins, 20 Imperial Walkers, 20 Little Baby Arm Circles (forward and back). Thang: Mosey to the corner of …

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Corndog’s Revenge

2 brutal Qs last week and Heist tapering for RAGNAR so it’s probably a good time to have a nice easy Q to let the body recover right? Nah. It’s the near death experience of Legion that solidified YHC in F3.  YHC was half in/ half out for a few years before Legion. Now YHC never misses …

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AOQ Day at Legion

The last two Legion Qs were brutal! Tuesday was an aggressive Splinter led Q, and Thursday was another great Dealer’s Choice. These back to back Q’s had a residual effect on the PAX muscles and minds for days. We originally set a monthly AOQ day as a day to reel everybody back in to ensure …

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