Columbia – Sandlot

Bday Q (1971 & 48)

Rudder disclaimer and warm up: LBAC, finkleswings, ospreys, merkins, SSH, squats, cherry pickers, hillbillies, etc., etc. Grabba CMU and cusak to school lot. Line up. 1-burpee, mosey length of lot and back, 9-merkins, mosey length of lot and back, 7-big boys, mosey length of lot, jail break back, 1-burpee, warm up complete. Mosey to football …

Bday Q (1971 & 48)Read More »

Leg day

Disclaimer and Warm-up, Tennis Court for Team DORA 1-2-3, two teams: -two stop shuttle “sprint” for half of your team while other half of your team starts to accumulate their numbers, rotating thru exercises, 100 merkins, 200 LBCs, 300 squats, as a team. Mosey to bottom of the hill for Jacobs Ladder: -jail break to top …

Leg dayRead More »

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, …

F3 Columbia Homecoming TailgateRead More »

Feeling 22

8 Sandlot pax showed up in the September sauna for a NE KamikazE Q. Mosey to tennis courts for the WARMUP: 3-point Suicide SSH 3-point Suicide Bend & Reach Hillbillies 3-point Suicide Merkins Diamond Merkins Hand-Release Merkins 3-point Suicide Big Boys Left-Leg / Right-Leg Sit Ups Flutter Kicks Freedom Twists 3-pont Suicide Arm Circles Forward …

Feeling 22Read More »

Three Amigos

Three brave souls posted at Sandlot for an all-50+ workout. (Young bucks in the Northeast must love extra jammy time on a cold morning?) Warmup: Mosey to Summit Fountain Arm Circles Carolina Drydocks Squats Lunges SSH Imperial Walkers Bend & Reach Mosey to Hot Tub Hill: Squats at the top x 25 Run to flagpole …

Three AmigosRead More »

Ferocious Five

Five pax posted in the late January gloom to prove their tenacity on this impromptu Q. Warmup: SSH Imperial Walker Bend & Reach Jump Squats Merkins Flutter Kicks LBC Big Boys Freedom Twists Mosey to Hot Tub Hill for the THANG: 10 Merkins Run to Flag for 10 Squats Run to Turn for 10 Jump …

Ferocious FiveRead More »

Boo Crew

Sandlot 6 pax turned out in the gloom for some not-too-scary work as we all just try to live better than yesterday with no doubts and no regrets. Disclaimer and we’re off. WARMUP: Mosey to Hot Tub Hill 5 Burpees Imperial Walkers SSH x 50 [4 ct] People’s Chair Mosey to Flagpole 5 Burpees Through-the-Tunnel …

Boo CrewRead More »

Ode to Hot Tub

A strong 6pax rolled out for an Ode to Hot Tub who will be Q-ing his first F3Summerville workout tomorrow. DISCLAIMER Extended Slow Mosey to WARMUP (All exercises on a 4-count) SSH x 20 Little Baby Arm Circles x 20-20-20-20 Imperial Walker x 20 Bend & Reach x 20 LBC x 20 Flutter Kick x …

Ode to Hot TubRead More »

Muscle + Cardio

8 PAX enjoyed a nice cool morning. That number must have meant to be considering I brought 8 brand new cinder blocks with me to the workout today. Warm-up: Walking to the block pile (about 150 yards) with the block overhead. The THANG: We started with 30 reps of ten exercises with the block: Shoulder press Bicep …

Muscle + CardioRead More »

Ochocinco VQ gets a visit from The Gentleman from Sandlot of the Midlands

Posted on behalf of Ochocinco: The Ring of Fire: For my first “Q” i got some inspiration from Johnny Cash and some spicy tacos which proved to be a burning sensation. We were joined today by our brother over at the Sandlot, Senator, to get better. Conditions: Humid and clear The Thang: Disclaimer Prayer Mosey …

Ochocinco VQ gets a visit from The Gentleman from Sandlot of the MidlandsRead More »

Sandlot Smokefest

Honey Do brought bittersweet pain to today’s workout that included a Viagra sighting. WARMUP: Little baby arm circles / overhead claps 4-count squats x 103 #Random THE THANG: Mosey to soccer field for 100 yard lunge walk to blocks 5 squat-thrusters w/bock & 2 modified block burpees x 5 25 squats with blocks overhead 20 …

Sandlot SmokefestRead More »

Only Suicides

7 PAX participated in a suicides-only workout. Everything we did was based on some kind of suicide. Using islands in a parking lot (3 of them), we ran a suicide performing 5 burpees at each stopping point, including baseline. We ran through this two times in a row. Similar to the above, but we switched …

Only SuicidesRead More »

Block Party

Put the men through a block workout today. We kept running to a minimum, but we still pushed our bodies with a lot of lifting. I want to welcome Lochte (FNG) to the Sandlot crew. The Warm-up: 10 mercans IC, 20 flutter kicks IC The THANG: Started with an Indian Block Run. We ran around …

Block PartyRead More »