Tundra Tabata
AO: Swampfox Q: Fountainhead PAX: Detour, Sheets, Kitty, Fountainhead FNGs: None COUNT: 4 WARMUP: SSH X 20 Squats X 20 Mercans X 20 Mountain Climbers X 20 LBCs X 20 BBSUs X 20 THE THANG: Lap Around St. Martins Block Tabata – Round 1 Goblet Squats Overhead Press BBSUs Lap Around St. Martins Block Tabata …
Death by Gamecock fan Mumblechatter
AO: Swampfox Q: Billy Bob PAX: Billy Bob, McNugget, McLovin, Big Worm, Kilt, Leprechaun, Kitty FNGs: None COUNT: 7 WARMUP: Imperial Squat Walkers IC x 10. SSH IC x 20 THE THANG: 100 Gas Pumpers 50 Line hops 1 mile run 25 Hello Dollies 25 Burpees 50 Line hops 400-meter run 25 Hand Release Merkins …
Swampfox Enjoys a Block Party
AO: Swampfox Q: McNugget PAX: Krusty, Kilt, Leprechaun, Zima, Billy Bob, McNugget FNGs: None COUNT: 6 The perfect day in the gloom. 49 degrees. Awesome! Warm up SSH IC X 25 Slow/fast merkins IC X 15 Slow/fast squats IC X 15 Mountain climbers IC X 15 Grab Blocks and head out of the AO: Cross …
No Detour?
AO: Swampfox Q: Leprechaun, Sheets, Kilt PAX: Sheets, Kilt, Krusty, Stent, Kitty, Leprechaun FNGs: None COUNT: 6 Dealers Choice
Sprintvergence
AO: Swampfox Q: Leprechaun PAX: Sheets, Strom, Kilt, Nelly, Leprechaun FNGs: None COUNT: 11 WARMUP: Mosey to Willingham SSH in cadence Squats in cadence Merkins in cadence Mosey to Church THE THANG: 50 gas pumpers 50 merkins 50 line jumps 50 hello Dollie’s 50 squats 50 line jumps 50 iron crosses 50 lunges count both …
Dealers Choice
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Sheets, Wally, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Warmup with some block work. BLIMPS MARY
Kraken My A$$
AO: Swampfox Q: Fountainhead PAX: Leprechaun, Fountainhead FNGs: None COUNT: 2 WARMUP: Grab a Block THE THANG: RETURN OF THE KRAKEN 5 Kraken Burpees every 5 minutes. Round 1 10 BDE Burpees 10 yard Murder Bunny 10 BDE Burpees 10 yard Reverse Murder Bunny Round 2 20 Thrusters 20 yard Murder Bunny 20 Thrusters 20 …
Run Free Lug Blocks
AO: Swampfox Q: Fountainhead PAX: Fountainhead, Krusty, Pinkman, Kilt, Sheets, Leprechaun FNGs: None COUNT: 6 WARMUP: SSH, Tunnels, Mercans, LBCs, DryDocks, BBSUs THE THANG: Grab a block and cut through the church to the construction site that used to be a path between Clemson and Winthrop… improvise: Pyramids: At each of the three corners of …
SwampFox SweatShop
If you posted this morning anywhere in Columbia then you know that doing anything at all in that weather was going to be uncomfortable. In normal conditions this workout would have been challenging but in the sweatbox that we had for weather this morning, this thang was definitely a step or two above challenging. Great …
SwampFox Trial by Mile
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
SwampFox Does the Work
It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures. Conditions: 30 degrees, frosty The THANG Run to Hamburger Hill: Run Hill & Rev. Lunge down x5 Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 …
12 Days of Christmas – Swamp Fox Style
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. YHC is a huge Star Wars fan and loves a good trilogy so why not celebrate this Christmas Eve with the third installment of the 12 Days of Christmas workout. Once the proverbial whistle blew at 5:30 AM, the PAX …
#SwampFox on a Shopping Spree
As some schools are already back in session and others crank up tomorrow AM, today is the final day to gear up… and so what better place to end the summer and begin the new semester than Trenholm Plaza, our own personal retail epicenter. Few dads get into the act so we took time to …
Swampfox Swampy Hilly Beast
12 souls ventured into the swampy gloom for a beast of a workout Conditions: 81 and 196% humidity. The Thang: In Parking Lot SSH x 30 IC, Squats IC, Merkins 25 OYO, LBAC FWD, LBAC BWD, Raise the Roof Mosey out of parking lot down Clemson toward Trenholm. Stop at Chicora for explanation of Hilly …
A Nice Day at Swampfox
11 men took their DRP and posted at Swampfox this morning. The conditions were excellent for a July summer morning. YHC was still feeling the after effects of Hustler’s killer beatdown on Tues at Hammer, so I needed some motivation to put in the work. That meant absolutely zero burpees would be called. Instead, the plan …
Hammer/Swamp Fox Sprintvergence
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
Preblast: The Crazy Train III
ALL ABOARD! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX gird your loins for the traditional F3 Midlands CSAUP as we proudly present to you the third installment of F3 Crazy Train. Crazy Train is a week long event that allows PAX to …
Swampfox Birthday BLIMPS
Conditions: 65 5 Pax came out to help me celebrate the start of my 39th year on this earth. There was no cake or candles, but there was work done. Warm Up: Lap Around Parking Lot to Basketball Courts SSH IC x 39 (only age related count of the day) LBAC IC Fwd x 20, …
Simple, but Effective.
It’s Spring Break week which brings low numbers and an excuse for some PAX to fartsack. YHC challenged the SwampFox PAX to post and 6 HIM entered the Gloom to get it done. Conditions: 59 degrees. Perfect The Thang: Disclaimer (Included safety reminder) YHC announced we’d be leaving campus and going our for a nice …
V-Day Special at Swampfox
Can’t think of a better way to start off the gluttony and excess of Valentines Day than a trip to the gloom with 8 of your closest brothers in fitness, fellowship, and faith. Work was done and fun was had. Venti took 1stplace in the ranting/complaining/mumblechatter department, but what else is new? Well done sir. …
Not that cold…
5 pax showed up for a little block work on a cold morning…but not that cold. You warm up fast. Disclaimer Conditions- Cold but warm up fast The Thang: Lap, followed by 25X IC SSH, 20 Merkins OYO and 20 Squats OYO Grab blocks and line up 30 yards from hill by Crayton 4 rounds- …
Gradual increase in height but not a hill
15 pax went for a 3.9 mile route today with one hill and one gradual increase in height but not a hill. Then on the route, Subby informed me that Heyward has another hill with Pickens having a second “gradual increase in height, but not a hill.” So two hills and two gradual increases in height. …
The Benjamin’s @ SwampFox
Q’s were in abundance at Swampfox this morning as two men showed up with every intention of leading the pax. One, however, was already spouting off the disclaimer as the second rolled in hot to the Crayton parking lot. Chaos ensued while AOQ Venti sorted out the schedule… we then blamed the confusion on a …
Swampfox Post Game Party
7 Pax arrived at the AO with varying emotions the morning after Clemson completed the perfect season and added another National Championship to the trophy case. Conditions: 54. Perfect. Disclaimer by YHC. Thang: Warm Up: SSH IC x 44, LBAC FWD x 16, LBAC BWD x 16 to remind the Gamecocks of the score in …
The power of modifying via the Knuckles Only Workout.
10 PAX, some suffering from severe sugar withdrawal, appeared in the Swamp Fox Gloom ready to dominate a new year. What followed was a demonstration of the power of Modifying as experienced through the Knuckles Only Workout. Conditions: 58 degrees and damp. The Thang: 20 Burpee Warmup (crowdpleaser) Get a lap around the parking lot …
The power of modifying via the Knuckles Only Workout.Read More »
SwampFox/Hammer post Christmas Blitzvergence
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
Christmas Eve Convergence at The Swamp
Location- Crayton MS, Swamp Fox Conditions- clear and 43° Wanted to make sure all the boys got in a good boot camp today with most being on Tuesdays. We all have lots of eating, drinking, and isn’t swapping upcoming… still this served as a calorie burn and a pre stress, stress reliever! Let’s face …
Swampfox gets some McNugget Love
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Swampfox. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. YHC was quite impressed with the Swampfox Pax batting skills! Conditions: 44 degrees and …
2018 TURKEY DAY Preblast
The leaves are changing and cool weather has set in. That means it’s time for Thanksgiving and the annual Turkey Day festivities. This year will bring a little bit of a twist so pay attention. DATE 22 NOV (Thursday) 22 NOV (Thursday) TIME 0600 – 0700 0700 – 0800 PLACE Brickpile (Dreher HS) Brickpile …
Swampfox Rutland Beast
Conditions: 60 and gloomy 7 pax venture out with Kitty on a little road trip To Rutland for a Beast of a workout Thang: Mosey out parking lot to “borrow” 3 cones and head to St Martins for a warm up 25 SSH IC, 6 Mt Climbers (4count) IC, 6 Mercans IC, 6 Squats IC Mosey toward …
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, …
Overcoming the Current State of Mediocrity
Honored to be back at The Fox, the place where it all began for YHC in F3 back in April 2014. Lots of good memories at this AO. 9 men beat the fartsack and took the DRP with me this morning. Everything was pretty straightforward. Tried to stay on the move to keep the heart rate up. …
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 …
Swampfox 8.28.18 – Back to Where it All Began
This Tuesday morning brought plenty of opportunities for the F3 Columbia PAX to get better and start the day off doing the hard thing. Thunder’s 5-year anniversary. Hammer’s Army physicial fitness test. Or a little field work, road trip, and park fun at Swampfox. 9 men made the decision to enter the gloom at Crayton …
No running – no problem
5 pax showed up for a little fun at #Swampfox this morning. It was my first Q in months and was odd to come up with a Q with no running. We still managed to get thru it and i hope to be back to normal soon. Still great to get back out and thank …
The first Swamp Fox/Hammer Blitzvergence!
On a dark and Gloomy morning, 23 men converged upon an asphalt parking lot unsure of what was to come. There was talk of a short workout and coffee. Yes, the coffeeteria, a virtual unknown experience for most boot campers in F3 Columbia these days. The stories about coffeteria from the runners were legendary, encapsulating …
Dealer Hits on 8
8 pax showed up for a little Dealer’s choice at Swampfox. Humidity was running hot and the pax didn’t let up on each other. Great work, men. Dealer- Polo Krusty- Warm-up towards Citadel Park with one Pain Station. 25X SSH IC; 4 minute Circuit- 10 Merkins, 10 Toe Touches, and 10 Jump Squats Prom- Base …
Grab some bricks and run
Running with bricks is no fun. Hands hurt…shoulders hurt…less oxygen in the lungs. And 100% humidity made the morning a sweatfest at the Fox. Conditions- Rough The Thang- Warmup- SSH 10X IC, IW 10X IC 20 Merkins and 20 Squats OYO Grab bricks and run to Citadel Park with YHC intermittently calling for bricks in …
The Lost Art of the Backblast (And One for SwampFox)
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
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Swamp Fox VQ for YHC
YHC has posted to #SwampFox a couple of times but never Qed at this location. Thanks Venti for giving me the opportunity. 7 PAX showed up for Lord only knows what. Plans were still developing through the morning as YHC drove up. Rutland, Citadel park, Bricks, oh my. What is a young man to do? …
Swampfox 1776 Workout
3 pax got their 243rd year of Independence off to a good start with a 1776 themed workout. Conditions: 76 (or so) with at least 76% humidity Warm Up: SSH IC x 25 Imperial Walkers IC x 20 Merkins OYO x 25 Squats IC x 20 Mosey toward Citadel Park Just outside the Park: 17 …
Hamburger Hill is Back
It was great being back at Swampfox and YHC wanted to make sure to use some of the unique features of this AO that Hammer (YHC’s home AO) doesn’t have. 12 men posted this morning and YHC threw everything at them. The Conditions – mid 70s and humid The Thang Warm-up – 10 Burpees Mosey …
Fun At The Swamp (Fox)
12PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. Those PAX who joined YHC this morning conquered the #Fartsack, defied the temptation of stasis, and did, for better or worse, something many of men chose not to do: They decided to #PushTheRock. Conditions – 70 degrees and humid (Perfect Burpee …
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 …
Swamp BLIMPS
10 pax took a ride some rides on the B.L.I.M.P.S. around campus this morning. Conditions: 72 with 100% humidy Thang: Lap around parking lot Circle up for 10 SSH IC for start of BLIMPS workout B 5 Burpees OYO, followed by 10 SSH IC L 10 Lunges each leg OYO, followed by 10 SSH IC …
Swampfox 5-8-18
Conditions – Perfect The Thang: SSH Mosey to parking lot entrance Partner up for a stroll around the school Partner 1 – completes exercise while Partner 2 runs Partner 1 – sprints to catch Partner 2 Partner 2 – completes the exercise while Partner 1 runs Partner 2 – sprints to catch Partner 1 …
#Swampfox working on that 9-pack.
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …
Swampfox Circuit Around the Tree of Life
THE SCENE: Swampfox, Crayton Middle: clear and 61 F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Lap around the parking lot *Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies 30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross THA-THANG: We got after it …
Always stops raining once the workout begins…
Six pax at #Swampfox choose to ignore the forecasted rain to be treated to a perfect 50 degree morning. YHC picked a body part and choose to work out this area before moving to the next. Work was done. Weather- Perfect. Lap around parking lot SSH 15X IC, IW 15X IC, Merkins 20 OYO, Squats 15X IC Legs- …
Sweating To The Oldies
8 PAX emerged from the #Fartsack on this first morning of spring in search of a way to #GetBetter. With the storms clearing out and perfect conditions on tap, YHC came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. On this morning, it was YHC’s plan …