Spur…Welcome to BATTLE!
YHC and Biggie Smalls agreed to have a home and home with Spur and BATTLE this summer. First meeting would be at Battle and then we’d reciprocate in a few weeks. 12 PAX posted for what was sure to be an epic showdown. This is BATTLE, so no more words, get to work. Conditions: Hot …
Near Miss Hurricane Frisbee
AO: Spur Q: Oscar PAX: Oscar, Fallout (1st F), Froman, Pinkman, Betamax, VHS FNGs: None COUNT: 6 WARMUP: Some stuff Soccer warm ups THE THANG: Ultimate frisbee- 80 yards long & between the hash marks MARY: None ANNOUNCEMENTS: 10 anny Bullseye half Cold Brew Frisbee on Nov 5 at Flora COT: Prayers for Beta’s friend …
Army Strong (or at least kinda strong)
AO: Spur Q: Blind Date PAX: Wart, Biggie Smalls, Quickie, Blind Date, Columbo FNGs: None COUNT: 5 WARMUP: Mozy to the picnic table area. SSH, Through the tunnel, worlds greatest stretch, merkins, arm circles forward, arm circles in reverse. THE THANG: Got blocks from block pile and mozzied to band field. Performed all the numbered …
Spur Football Kickoff
AO: Spur Q: Biggie Smalls PAX: Biggie Smalls, Bayou, Blind Date, Wart, Big Worm, Mud Dawg ( 2nd F), Ruby, Quickie FNGs: None COUNT: 8 WARMUP: Mosey to SSH, through the tunnel, imperial walkers Mosey to windmill, hillbillies, and the intro of apaches (hip circles) Mosey to the tennis court for line runs and striders …
Spattle Strike Frisbee Aug 2022
AO: Spur Q: BunkBed, Oscar, Ronda PAX: BunkBed, Oscar, Ronda, Betamax, Prodigal, Froman, VHS FNGs: None COUNT: 7 It’s that time of month again! #battle, #dawnstrike and #spur meet up for some ultimate frisbee madness. WARMUP: Moseyed to band field. @Oscar led us through some stretching and the PAX tossed around the disc for a …
Spur 7 year anniversary
AO: Spur FNGs: 1 Foamer COUNT: 8 WARMUP: Alright, listen up. Biggie here. Fun fact, I wasn’t there for the start of my Q… shocker, right! They were doing SSH when I rolled up. Then the fun began COP -TtTunnel x10 (got cat called by sorority women. Daddy Columbo responded, “don’t talk to my sons …
Columbo runs (walks) the circuit.
AO: Spur FNGs: None COUNT: 9 WARMUP: SSH, Through the tunnel, the windmill, arm circles forward & reverse, overhead clap, the worlds greatest stretch. THE THANG: 1st Station: 5 merkins 2nd Station: 5 Side Straddle Hops 3rd Station: 5 Squats 4th Station: 5 calf raises by each post on calf mountain 5th Station: 20 second …
Burpees and Blocks
AO: Spur FNGs: None COUNT: 7 WARMUP: Diagonal Mosey 9 BurpeesHorizontal Push 15 SSH Diagonal Mosey 7 Burpees Horizontal Push 15 Imperial Walkers Diagonal Mosey 5 Burpees Horizontal Push 15 Thru the Tunnel Diagonal Mosey 3 Burpees Horizontal Push 15 Shoulder Circle (LBAC); 7 Reps Each Diagonal Mosey 1 Burpee THE THANG: Dora – 50 …
2000s Dance Partaaay
Conditions: Hot, humid and not fun Disclaimer Opening COT and prayer THE THANG Mosey to pull-up bars SSH X10 IC The Motivator X5 IC TTT X10 IC WM X10 IC Arm Circle Song (https://www.f3midlands.com/lexington-sc/6-year-anniversary-at-snakepit) Michael Phelps X10 IC Speaker all cranked up to some 2000s Party Jams and some special songs All Exercises to first …
Judge Judy VQ
Judge Judy’s First Q at Spur! Twas a good one Disclaimer and opening talk THE THANG Mosey to side of field with the pull up bars High Knees Butt Kickers Karaoke both ways Walking Quads Walking Caves Sumo Lunges Chainbreakers Exercise #1: Buddy Up Fun Crawls P1 does Flutter Kicks while P2 ran to the …
Spur Guignard Park Edition
Conditions: Lovely weather. Slight breeze and upper 60s. YHC decided to move the Q to Guignard Park in Cayce to utilize all the picnic tables and loop. Disclaimer Mosey to bottom of loop SSH X20 IC Bat Wings (Forward Arm Circles, Reverse Arm Circles, Overhead Clap and Seal Clap all X10 IC and finished with …
Spur Bois Dealer’s Choice
Conditions: Chilly morning at Spur, but Rated-R, Big Worm and YHC were raring to go Disclaimer BunkBed’s Part of the Q Mosey to rock pile (Since NASA loves Mars rocks more than Earth rocks we decided to show some love for our Earth rocks) Mosey with rock to the practice field stairs 3 calf raises …
BunkBed Brings the Tabatta
Conditions: Cloudy and humid. Disclaimer Mosey to Pull-Up Bars TTT X10 IC WM X10 IC Burpee/Pull-Up Circuit: Burpee/Pull-Up 5 on first round go down by 1 after each round BBS 10 on first round go down by 2 after each round Lunges 25 on first round (1 leg 1 rep) go down by 5 after …
Starting Back at Spur
YHC had the second Q after Spur resumed meeting during the corona virus pandemic. Conditions: Rather warm day in Columbia, SC Disclaimer Mosey COP SSH X20 IC TTT X10 IC WM X10 IC Bat Wings all IC (Arm Circles X10, Reverse Arm Circles X10, Overhead Claps X10, Seal Claps X10, Thumb Raises X10) Slo-Mo Squat …
I wanna go fast…
7 paxs met on a damp morning to start of February Conditions: 40 and very overcast. The Thang: Started off with a nice mosey through south campus pax were instructed every time we stop 10 merkins and 10 big boys five stops to check the box on Lake Murray’s Fiddy Fiddy Challenge Arrive at the …
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 »
ImpromptQ
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
Spur World Cup
Disclaimer THE THANG: Started with some good ol’ fashioned dealer’s choice. Shifted into playing 3v4 soccer with small 6ft wide goals Played the goalie game for a bit. One person distributes balls to the players so they can shoot while someone is in goal trying to stop the person who shoots after them. It’s a …
Death By … Mud Dawg
5 PAX met YHC in the surprisingly pleasant morning weather Conditions: 72 ish and alright, alright, alright The Thang: A mosey to warm up with a dealers choice when Q paused Death By…. In the first minute 1 burpee, in the second minute 2 burpees and the pattern continues until you cannot complete the burpees inside …
Modified Mountain at Spur
YHC is participating in Chyna’s Brotastic Lent Challenge which require a certain number of reps, burpees and planks each day. This led to the idea for the Modified Mountain. Conditions: 50 and wet. Started raining on us during warmup but stopped as we began workout. The Thang: 9 PAX started with a mosey to the …
Ultimate Hold’em
10 pax posted in sub-freezing temps for the quarterly #SpurStrike convergence. YHC had a game of Hold ’em planned, but the #Spur pax revolted and a game of Ultimate broke out. #ClusterQ Conditions: 29, frosty and clear The Thang: COP: One lap around the school Circle up on the front porch where YHC has a …
Warming Up and Rocks
Conditions: Fairly cool and brisk morning at Spur Opening Ball of Man and Prayer THE THANG: Mosey to pull-up bar area SSH X10 IC TTT X10 IC Windmill X10 IC Merkins X6 IC Squats X10 IC Merkins X5 IC Squats X10 IC Merkins X5 IC Mosey to concrete patio next to first bench Not so …
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 …
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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 …