F3 Columbia – Score

Score

Dr Tabata visits SCORE

Beautiful Fall morning in Columbia- only 75 degrees and 90% humidity! 9 pax gathered in the gloom to take on the High Intensity Interval Training developed by Dr. Tabata. These workouts consist of a 4 minute sequence of 1 exercise, performed for 20 seconds with a 10 second rest, repeated 8 times for the 4 …

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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 …

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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 …

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The Doctor is In

7 pax beat the Fartsack and posted on a cloudy 40 degree morning for a SCORE beatdown at the Mothership. After a short mosey to the Betty, the pax was joined by Dr Izumi Tabata. (google it). 4 minutes per exercise-20 seconds work-10 seconds rest. Pax completed: SSH Squats Mosey to corner Imperial walkers Plank …

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Score can count to 300

It was cold, foggy and misty, but otherwise, a great morning to be out in the gloom with our Score brethren.  Good to have Cheesy joining us as he is coming off the DL.  Also, good to have Lumen back for another workout.  Solid work by all. Condition: 44 degrees and foggy The Thang: Circle …

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A Whole Lot of PAX

For the first time in several weeks, we were blessed with perfect weather. And with perfect weather, out came all the PAX. The Thang: SSH IC x25 Stretch LBAC IC x20 (forward) LBAC IC x20 (backwards) RTR IC x25 Stretch LBC IC x20 15 merkins OYO Alt. Heel Touches IC x20 15 merkins OYO LBC …

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SCORE 15 & Fresh

Conditions – 44F and clear Disclaimer – I ain’t nobody’s expert The Thang  Mosey to the cage and circle for warm-up SSH x 15 (IC) Merkins x 15 (OYO) Squats x 15 (IC) *Batwings x 15 (IC) of each; LBAC front/back, OHC and raise the roof Each PAX grab a block and two bricks and mosey to …

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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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Five PAX met on this muggy fall morn Snowden at the Q no running true to SCORE Side Straddle hop so true to our form Little Baby Arm Circles as we begin to get warm Imperial Walkers in cadence was next Snowden loves those Squats, he likes them the best To the high school steps …

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Dirty 50

With the dawnstrike flag in tow and an bit of morning humidity, YHC showed up and put 6 PAX through a simple workout. 50 reps of each (not necessarily in this order): SSH Imperial Walkers ‘Merkins Overhead Press LBC Carolina Dry Docks Lunges Bench Press Squats Tricep Curls Iron Cross Box Cutter Curls 2 minutes …

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#Almost NO Running

Conditions: 73, cloudy and HUMID; just another beautiful Columbia spring morning. The Thang: Bowing to the extreme pax pressure from prior Q’s, YHC wanted to lead a SCORE workout with #AlmostNOrunning but still high intensity and good, continuous heart-rate elevation. Dr. Tabata had the prescription: Only 8 exercises with minmal running (.6 miles total). Each …

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SCOREPile Saturday fun

8 pax gathered for a muggy 71 degree 60 minute SCOREPile workout. We got in some running (2.7 miles) and lots of exercises at the 15 pain stations throughout the Heathwood tour of neighborhood pax. Joined at 1 location by Pinky (Rivet’s pre-teen daughter). She complained a lot less than the the adult males! We …

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Run, Burpee, Run

8 pax gathered in the warm and muggy gloom to #getbetter. YHC planned for a nice and easy workout focused on keeping a good heart rate going. Short mosey for a little warm-up – SSH x 35 then a short mosey to the new porta-potty for a sequence of 5 burpees (OYO), 5 8-count merkins …

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SCORE don’t run

Still Collectively Opposed to Running Exercises, AKA-SCORE pax had a taste of a No Running workout and still had a high level of mumblechatter. What’s up with that? Conditions: Maybe the nicest/warmest morning this year – 67 and a little windy The Thang: Since we didn’t run, we had a Tabata Thursday and got some …

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Tabata Tuesday @SCORE

Conditions: 60ish, breezy with some drizzle. Just another hot and humid morning in Columbia 9 Pax enjoyed the early winter thaw to #getbetter. The Thang: Tabatas with a new twist. Instead of doing 1 exercise for 4 minutes in a 20 second exercise, 10 second rest sequence, we did a different exercise for each 20 …

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The Return of Spool

6 got up and out there this morning for the (queue dramatic music) “Return of Spool”! The Thang: Stretching Imperial Walker x 25 IC LBAC x 25 IC forward & reverse Overhead Claps x 25 IC Overhead Press x 25 IC Flutters x 25 IC Reverse Plank Low Plank with some foot action Plank – …

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Score tackles the 300

It was a cold and rainy morning in the gloom, but six men decided to defeat the fartsack and post to get better together. Everyone gave great effort, and actually stayed dry due to our pact with OBC to workout under cover when the rains come. Condition: 48 degrees and rainy The Thang: Circle up …

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SCORE Report

YHC agreed to the SCORE Q on Friday morning post Amble. So, put together something quick. Here you go: Conditions:  60s, a bit humid, dew on the ground The Thang: Line up on the edge of the front field Imperial walkers – 20 4ct. IC Mountain climbers – 20 4ct. IC Monkey Humpers – 10 …

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forties

With the weather being pretty much perfect, SCORE got down to business. It was great to see BigTime back with the SCORE crowd. Mumblechatter was appropriately high. The Thang: SSH IC x40 LBAC IC x40 forwards Squats IC x40 LBAC IC x40 reverse RTR IC x40 Big Boys x20 YOYO Carolina Dry Docks IC x20 …

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