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 …
Silly Songs with BunkBed
Conditions: Beautiful Gameday morning in Columbia, SC Ball of Man and opening prayer THE THANG Mosey to other side of field TTT X15 IC WM X15 IC Arm Circle Song Overhead Claps X10 IC Seal Claps X10 IC Thumb Raises X10 IC Merkins X5 IC BBS X20 OYO Merkins X5 IC American Hammer X20 IC …
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 …
F3 Dads 2018: Enter Goliath
As summer approaches and all those school activities finally wind down (do we really need graduation ceremonies for preschool AND elementary AND middle school?), your 2.0s are going to go from 100 to 0mph faster than you can say “Get off the Xbox and go outside!” You’re going to be looking for anything to get …
A Spurtastic Workout!
Conditions: Chilly, upper 30’s to start, clear The THANG: BLIMPS with a silent round of SSH x20 at the end. If PAX don’t end in unison there will be punishment. All PAX successfully met challenge. 4x4x4s on ramp. Run to top of ramp, assume burpee position, get down and do 4 merkins, 4 mountain climbers, …
Big Worm’s Spur beat down, middle leg of the Triple Crown (Posting for Big Worm)
Conditions: slightly cool, sunny- perfect The Thang… Disclaimer Mosey directly across the field to the pull-up bars. Little Arm Circles, overhead claps, side straddle hops and squats for a quick warm up. Two laps around the Blatt field, Indian Run. Then this ladder: 16, 12, 8, 4, 2 squats and Merkins in cadence. After the …
Big Worm’s Spur beat down, middle leg of the Triple Crown (Posting for Big Worm)Read More »
Celebrate Five Years With F3 Columbia
For five years, F3 Columbia has been destroying #SadClowns in the greater Columbia area and there has never been a better time to come together, celebrate the impact the Pax have had on our community and re-energize our efforts to lay waste to the remaining #SadClowns all around us. F3 has been strong in large …
F3Cola Palmetto200 Pre-Blast
If the Mud Run is the F3 Superbowl for boot camps, the Palmetto 200 could be considered the F3 Superbowl for running. It has become the signature #CSAUP event for F3 running AOs, BUT IT IS NOT JUST FOR RUNNERS! If you are a regular boot camp attendee, you can handle the P200. Find a …
BunkBed’s Burpee Buddy Body Workout
Conditions: Beautiful 90 degree day which included a nice breeze in Famously Hot Columbia. YHC tried to bring the pain this workout only to find he himself wasn’t in good enough shape to run it……… 🙁 DISCLAIMER THE THANG: COP: SSH x10 (IC) Merkins x7 (IC) TTT x10 (IC) Merkins x5 (IC) Slo-Mo Squats x20 …
SPUR goes Rocky
Conditions: Mid 70s, clear, even a slight breeze… The Thang: YHC kicked things off with a quick disclaimer, mosey over the pull up bars for a quick start: COP: 15 SSH IC 15 Squats IC 15 Merkins IC 15 Imperial Walkers IC Focus on Fellowship today during our work. Shared some sad news …
Columbia Convergence at Legion 7/4/17 76
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.” It’s difficult to think of another statement that so concisely sums up the core principles of what we believe in …
The Spurs Eye
10 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter with intentions of ignoring the easy option and aggressively seeking out the #DRP. With tropical conditions on tap for Soda City, YHC wanted to take the PAX on a field trip that included territory familiar to some and totally unknown …
#SPUR AOQ Handoff – Welcome Week/W2/Weeeeecola passes torch to TinTin
Weather: Perfect The Thang… Mosey lap around the blatt field and circle up along the pre-drawn circle (This made it easy for Betamax) COP SSH x 20 Merkin x 15 IC Flutter kick x 20 IC Burpee X 5 with increasing merkins (Down, 1 merkin, down , 2 merkins.. etc) Mosey across the field Pax …
#SPUR AOQ Handoff – Welcome Week/W2/Weeeeecola passes torch to TinTinRead More »
Workout of the week May 14-20
Q schools are great and they are going to continue to happen this year. In the interest of letting pax know what YHC thinks the aspects of a good workout and Q are more consistently, we’ve decided to start a workout of the week (WOW) post that will run (nearly) every week. The purpose of …
#Spur Burpees, Merkins, LBCs and Balls to the Wall
Conditions: Mid 60s, clear, slight breeze… warmed up quickly The Thang: YHC kicked things off with a quick disclaimer, welcomed the 7 pax and thought about waiting around for Biggie Smalls to appear, decided against that. Quick mosey around the AO, up wheat to Sumter, left on Sumter and circled up by the pull-up …
#Spur Burpees, Merkins, LBCs and Balls to the WallRead More »
Hill workout
When: 5/9/17 Conditions: High 50s, perfect QIC: Big Worm Pax: Big Worm, Biggie Smalls, Nard Dog Disclaimer Mosey twice around Blatt field for a warm up. Then arm circles, overhead claps, and 20 merkins. Mosey once around the Blatt Field, then two minutes AMRAP big boy sit-ups. Then the following ladder: 5 (10), 4 (10), …
Representin’
When: 5/6/17 Conditions: Low 50s, cool breeze, sunny QIC: Big Worm Pax: Big Worm, Tin-Tin (All other pax went to Battle- thus the title of this workout) The thang Both Pax new the disclaimer very well, so it was kind of unspoken. Hope Tin-Tin doesn’t sue YHC if his IT band is ruined. Two mosey …
SPUR takes on some Stairs, Merkins, Squats, Burpees and Pull-Ups
Conditions: Mid 50s, clear, slight breeze… pretty nice for our time on some stairs The Thang: Circle up, start with the disclaimer and a mosey to the corner of Wheat and Sumter. 25 SSH Demonstration of proper Merkin form, each pax complete 20 merkins. Mosey to pull up bars on Blatt field, complete 10, …
SPUR takes on some Stairs, Merkins, Squats, Burpees and Pull-UpsRead More »
#SPUR travels around some hills
Conditions: Mid 60s, clear, slight breeze… pretty nice for our mobile Q The Thang: Start with the disclaimer and a mosey to the corner of Wheat and Pickens to start a warm up. Circle up and complete 20 Side Straddle Hops (4-count in cadence), 20 Merkins (OYO), 20 LBCs. Mosey up Pickens to …
#Spur Curls and Merkin training
Conditions: High 30s, clear, slight breeze… pretty cool for an April Q The Thang: Start with the disclaimer and a mosey lap around the field. Small pax, a few battling injury, encouraged modification where necessary. 1.5 laps around the field and circle up by the cinder blocks (our best friends for the day). Warm up …
Spur’s March Madness Brick Celebration
Mosey down Wheat St. to Pickens St. COP: SSH x20 IC Thru the tunnel x20 IC LBAC (forward/backward/overhead/seals) x15 IC Mosey to YHC’s car to retrieve bricks, run up Blatt stairs Ladder 1: BBSU x20 (x19, x18, x17, x16, x15) Backpedaling up the hill Merkins x10 (x11, x12, x13, x14, x15) Mosey down the hill …
No legs workout doesn’t mean easy
When: 3/28/17 Conditions: high 50s, perfect QIC: Big Worm Pax: Big Worm, Mulla, Nard Dog, Welcome Week, Don Ho, Biggie Smalls Disclaimer (not a very good one) The thang: Mosey to the pull-ups bars, and do an assortment of warm up exercises. Many LBACs, with 25 pull-ups and 40 merkins. Then Mosey to the …
New spurcuit
When: 3/16/17 Conditions: Chilly and humid QIC: Big Worm. Pax: Big Worm, Welcome Week. The thang: Disclaimer. Then, the two committed pax moseyed across the Blatt field to the pull up bars. A quick warm up of LBAC, merkins, and squats. Then, pax did seven rounds of the following: five pull-ups, mosey to the softball …
Better Late than Never For the Backblast: Excuse=Destroyed Forearms.
Weather: Cold, Upper 30s COP SSH x20IC 1 Burpee Imp Walker x20 IC 2 Burpee Squats x20 IC 3 Burpee Merkins x10 IC 4 Burpees Flutter Kicks x20 5 Burpees I honestly forgot most of the work out so I’ll make it simple Farmers Carry two cinder blocks to corner 1 30 Kettle Bell Swings …
Better Late than Never For the Backblast: Excuse=Destroyed Forearms.Read More »
Getting to know the Decline merkin
When: 2/23/17 Conditions: nice and cool QIC: Bigworm Pax: Bigworm, Welcome Week, The Don, Biggie Smalls, Rated R The thang: Disclaimer, then mosey up Blatt causeway to the practice field. Warm up to include squats, merkins, LBACs. Then, this decline merkin/squat pyramid: 22 Declines, 22 squats, 16 declines, 16 squats, 14 declines, 14 squats. Line …
Farewell (block) party for February
Mosey to pull-up bars, COP: SSH x 20 IC LBAC – forward, reverse, overhead claps, seals x 20 each IC Squats x 20 OYO Pull-ups x 5 OYO Grab cinder block and mosey to Green Quad With blocks, perform: Bicep curls x 20 – Overhead Press x 20 – Squats x 20 – Big boy …
Rated-R Loves Spur
Mosey to Strom Field COP: SSH x 20 IC LBAC (forward, reverse, overhead, seals) x 15 each IC Squats x 15 IC Merkins x 20 OYO Get tires In pairs: Flip tire to midfield Burpees x 5 Return tire to start line Big boy sit-ups x 20 Repeat with: Flip tire to midfield Flutter Kicks …
#Spur enjoys the warmth
4 Pax strode out into the gloom this morning to enjoy a nice Carolina Winter’s Day, Mid-50s, low humidity, perfect weather. Conditions: 56, low humidity, no wind – perfect for the Q Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary. The …
Spur Welcomes Company as the 2nd leg of the Triple Crown
Weather: 37 but felt like 45 after Dawnstrike.. The Thang… Mosey around the field, stop at the softball seats and dive right in.. 10 decline merkins, jump up to the first level; 20 big boy sit ups, jump to second level; 30 LBC, jump to third level; 40 squats, jump twice to top level; 50 …
Spur Welcomes Company as the 2nd leg of the Triple CrownRead More »
The Pax taking the hills
When: 2/2/2017 QIC: Big Worm Pax: Big Worm, Welcome Week, Don Ho, Chyna, Biggie Smalls, Wi-Fi The Thang: Some brief arm circles at the top of the Blatt Field steps as Wi-Fi ran up to join us. Then, mosey across the field to the pull-up bars. Squats, SSH hops and about 15 pulls-ups broken up …
Spur ends January with football practice
Dry, chilly morning 36 degrees Mosey around the field COP x15 SSH IC x15 LBAC IC (forward, backward, overhead claps, seals) x15 Big boy sit-ups OYO x15 Merkins OYO Mosey to football practice field: BLIMPS over 100 yards (about 4 sets) Burpees x5, Lunges x10 (each leg), Imperial Walkers x15, Merkins x20, Plank jacks x25, …
SPUR Focus on Form
Conditions: Mid-40s, low humidity, perfect to keep cool through the workout. Start with the disclaimer: YHC is not a professional and encouraged everyone to work hard, at their pace and modify where necessary. The Thang: Mosey around the AO for a half-lap to the pull-up bars. 5 pull-ups, pull up to top of the bar …
Over the hills
When: 1/19/2017 Conditions: High 40s, not too humid- very pleasant! QIC: Big Worm Pax: Welcome Week, Wi-Fi, Rated R, Don Ho, Biggie Smalls, Big Worm The Thang: Disclaimer Run down Wheat street from the Blatt until someone points out the train is parked on Pickens Street; then mosey back up Wheat and up the steps, …
#Spur – Cold Morning, Sumter should fix that
Conditions: High 20s, clear, slight breeze… real chilly The Thang: YHC wanted to try to work on stretching out the Pax legs and biceps today so we could push ourselves to #GetBetter. We started with a quick mosey around the AO, grabbed some bricks halfway through, ran the rest of the way around the AO …
Happy New Year Spur
Weather: Seemingly miserable but not too bad once we got started. 55 and pouring rain. The Thang… Mosey around the field twice Pick up bricks and Circle up COP SSH x 20 Merkin x 15 IC Squat x 15 IC Through the tunnel x 12 IC LBAC forward, back, overhead clap, seals x 7 IC …
Spur goes to work
Weather: 38 and crisp. Weather that the PAX have gotten used to. The thang… Lap around the field stopping at the pull up bars COP SSH x 25 Merkin x 15 Pull up x 3 Mountain Climber x 25 LBACF/R & Overhead Clap x 15 each Burpee ladder: Complete 1 burpee, 1 merkin, increasing merkin by …
The Bull With Some Added Spice
Today we took a trip outside our AO and moseyed on over to the Bull to get more acquainted for the PAX who are not familiar. Weather: Sucky, Wet, Misty, Lower 40’s The Thang….. Indian Run around the outside of the Blatt Field for 1.5 laps to the chin up bars. 1 Set AMRAP Chin …
SPURcuit Body Burner
Weather: 37 and Clear I felt as though we were running low on Patriotism so we had to do some Merkins to change it up. That and a Full Body Circuit makes for a good body burner The thang… 1/2 lap around the field COP SSH x 20 Merkins x 15 Imperial Walkers x 15 LBAC …
#Spur Tackles The Green Arrow Workout
Ten Pax posted at #SPUR for a Green Arrow Inspired workout that left the team feeling like superheroes. Weather: Cold, Clear, Mid 20’s The Thang…. Mosey around the field to the baseball field then circle up. SSH x20 IC Merkins x15 IC Flutter Kicks x20 IC Lunge Split Jumps X5 IC Partner up. Partners rotate so that each …
Leg Day – #Spur Pax picking up the pace
Weather: 30 with flurries YHC takes personal pride in crushing the leg day workouts. PAX are quickly learning that stronger legs and a stronger core are the basic building blocks of getting faster and stronger. The thang… 1/2 lap around the field COP SSH x 35 High knees x 20 Squat x 20 Pull up …
#Spur Bull Street Hike
Weather: 37 and overcast I felt it was time to utilize the incline ramps of Bull Street similar to demonstrated in Q School to boost cardio. The Thang… Lap around the field COP SSh x 20 Merkin x 20 Mountain Climbers x 10 Burpees x 10 Mosey to Bull Street Garage (bottom level). Partner up. Merkin** …
#Spur debuts it’s very own Fit Test
Weather: 46 and cloudy Spur has been growing steadily since October and has a solid group of loyal Spur PAX. YHC felt it was time to design and launch the Spur Fit Test. Exercises with *** next to them represent the exercises that were tracked. The Thang… Lap around the field COP SSH x 20 …
Cone Station Circuit…No Muschamp
Weather: 29 degrees (ask Welcome Week about the field temp.. New meaning to freeze your butt off) 85% humidity YHC found a new stairwell and ledge to explore at the Blatt and set up some cone stations to break it in. I think the PAX enjoyed the change but were sad that the Boom (Muschamp) …
#Spur goes uphill both ways
Weather: 48 and delightful YHC discovered a fantastic grass hill down by Athletic village. Today’s Q took the PAX through a challenging tour of the South part of USC. The Thang… Lap around the field COP SSH x 20 Pull up x 5 Plank jack/In&out x 20 Merkin x 10 Pull up x 5 Plank …
Chin Ups, Pull Ups, and More Chin Ups.
Welcome Week challenged all the PAX on Tuesday to set a chin up goal for May. Needless to say, we will be doing a lot of chin ups these next coming months. Weather: A comfortable upper 30’s and clear. The Thang… Indian Run 1.5 laps around the field to the chin up bars. Partner up …
#Spur back open for business
Weather: 30 and brisk. The thang… Mosey around the field and come together in the center of the field COP SSH x 20 Through the tunnel x 12 Merkin x 15 Squat x 30 LBC x 15 Werkin, merkin, cerkin, derkin x 10,9,8,7 Mosey to hill. Run up hill, run back down. 10 merkins. Complete 3 …
Blitz Backblast
Last convergence of the year with Spur & The Blitz at Memorial Stadium Weather: over-cast, humid, and 65 degrees The Thang: Circled up for 20 SSH, 20 plank jacks & 20 Russian twists (all IC) We then crossed the street to the park and lined up on the small field by the playground and did …
Ropes and Rain…and more Rain.
YHC was kindly invited from The Spur to Q a workout at the The Blitz this rainy morning. Four Pax posted in the gloom, while other invited members who were in town from The Spur posted at the Fartsack. I won’t mention any names but you know who you are 🙂 Conditions: 60’s and Warm, …
New Year Convergence #MissionIamPossible
Time to start the New Year off with a bang via a FNG friendly, good old fashion Convergence. 2016 is going to be great, and YHC wants to start if off with 100+ F3 Men. 2016 will be the year when we show all #SadClowns that with F3 every man can get better and be …
A ‘Spur’ the moment Donkey Kong style workout
Four Pax posted this brisk chilly Saturday morning for a Donkey Kong style work out. #Fatality Weather: Cold, Clear, Mid 30’s The Thang…. Mosey around the field to the pull up bars then circle up. SSH x30 IC Flutter Kicks X20 IC Merkins x10 IC Little Baby Arm Circles Forward X20 IC Little Baby Arm …