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 …
Block time
4 men rose from the #fartsack for a little block time at #Swampfox for the morning after Valentine’s Day. Blocks have been absent for a while in our workouts so YHC decided to bring them back in style. Weather- Perfect The Thang- Warmup around the school with SSH 20X IC, IW 10X IC, Merkins 10X …
SwampFox 2-1-2018
Four faithful PAX showed up in the gloom to do some work. The cold morning air (33°F) quickly seemed to warm-up and what seemed like a relatively easy workout plan quickly got rather painful. The PAX pushed through the pain and completed the workout like real champions. If you missed it, you shouldn’t have… Warm-up …
Stayin’ warm with coupons
With the 20 degree weather, it was time to get warm fast at #swampfox. Start off fast with SSH and burpees. After that, YHC decided to bring some coupons from the house so the pax could throw up a little more weight than the usual cinder blocks. Disclaimer (watch out for ice on way to …
The Dueling Q without the Dueling
Submitted by Collar for the Man, the Myth, the Legend – GooseFire Condition 36, cold and clear 17 pax: Thangs (not in order but a lot of fun) SSH 25 in cadence Squat Press w/Sandbags 25 Plank Hold 30 seconds BB situps 50 Superman/Banana/Ironman 90 seconds Curls w/Sandbags 30 Flutters 25 …
A Mary CHRISTMAS to #SwampFox
Six gentlemen rose early Thursday morn knowing that to #Fartsack days ahead of Christmas would only wreak more 1st F havoc amidst the holiday season. And into that offering to the totem of consistency was poured respect and admiration by the fellow pax upon a welcome serving of Mary and misery… spelled out with cheer. …
Twelve Days Seemed Like An Eternity
11 PAX emerged from the #Fartsack on this December morning in search of a way to #GetBetter. Arriving was YHC, who, following a gracious invitation from Prom and after YHC had gotten beaten down by #TheBull on Monday, came ready to share a #Thunder tradition with the PAX of #SwampFox. It was an honor to lead these …
Forest Acres Park Tour
10 showed up this morning to help YHC through his first Q, and one more training session before the Kiawah Marathon this weekend. Conditions: Dry 50 degrees, quite nice. The Thang: Run to Corner of Clemson and Winthrop- Circle Up SSH x 30 IC Imperial Walkers x 25 IC LBAC x 30 IC Line up …
Thanksgiving #EarlyFeast
9 Faithful gathered for a little Thanksgiving early treat at the hallowed ground at #Brickpile. A 7:00 AM convergence had been called yet some pax needed an extra hour for travels and/or turkey prep. Cool temps hovered over the AO and work was done. Conditions – 38 The Thang COP Lower Field SSH – 25 …
F3 Columbia Thanksgiving Convergence
Conditions – 44 degrees, sunny, perfect turkey weather The Thang 22 F3 Columbia PAX converged on #Brickpile this morning for our annual Thanksgiving boot camp. Someone got the bright idea to appoint YHC and some of my #Hammer brethren as co Qs since we won the inaugural Cannonball Run competition. Splinter, RA, and Garnish answered …
Swampfox Field Trip
12 Pax took to the streets on a little field trip to AC Flora aka Battle. Conditions: 40 and clear Thang: Leave AO down Clemson to corner of Clemson and Forest Warm Up: SSH x 30 IC, IW x 20 IC, Squat x 20 IC, 5 Burpees OYO Run down Forest past Fern Fitness to …
That’s what you get for planning ahead ….
12 showed up this morning for a little workout. A rare occurrence happened when YHC planned a Swampfox workout over the weekend. Then Scramble decided to join the #Bullseye on Monday. So it was either change it up or suck it up on Tuesday. YHC decided to suck it up so everyone was able to …
Better to Get Wet at Swampfox than in Yer Fartsack…….
Speaking for myself here but maybe 5 others would agree? Well, the weatherman got it right, go figure. It wasn’t long ago we were all mumblechattering about how hot and humid it is at the Swampfox sweatbox, today we welcome the cold November rain…..just no Axl…. Lap around parking lot Circle up: SSH x25 IC, …
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The Magnificent 7 of SwampFox
7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did… Conditions: Dry 47 degrees, really nice The Thang Run to get bricks, circle them up, and take back off again …
Trip to Hamburger Hill
With a nice chill in the air, it was time to get the heartbeat up and YHC decided to make a trip to Hamburger Hill. With 14 trips up and down the hill, the pax got their chance to suck in that cooler weather. Great having Nantan McLovin visiting our AO. Weather- 49 and perfect …
The Swelter of #SwampFox
October isn’t supposed to be like this! The leaves should be turning. There should be a crispness in the air. A hint of winter on the breeze should filter through the gloom. Not so this morning. Today the gloom could have been cut into chunks and distributed like big hot ice cubes… except hot cubes. …
Workout of the Week 9/25 – 9/30
Question 1: Who leads the workout? Question 2: Who is in charge of making sure the workout has a balance of all body parts, with some intensity? Question 3: Who makes the workout great? Three questions, three simple answers? Well, I think the first two are pretty simple. The Q is in charge of leading …
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 …
11 for Tree of Circuits
Weather – Upper 60s with a nice breeze Warmup Lap around lot Circle Up: SSH x 25 IC, RT x 25 IC, Squat x 25 IC, 5 Burpees OYO The Thang Gather blocks and head to Tree of Life Circuits: 20 then 15 then 10 reps + full lap around lot + wall …
Running with Bricks is Always More Fun than Without
Lap around parking lot Circle up in lot: 25 SSH IC, 30 arm circles IC, 30 mercen OYO – off to brickpile Grab 2 bricks, jog to top of parking lot and circle up: 30 curls OYO, 30 LBC, 30 bench press OYO (all with bricks) – off towards park with bricks At Converse/Furman – …
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Dozens of Ways to Get Better
11 PAX emerged from the #Fartsack on this glorious Fall-like morning in search of a way to #GetBetter. Perusing the parking lot was YHC, who was honored to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. Today YHC’s oldest 2.0 celebrated her 12th birthday, and YHC felt compelled to dial …
SwampFox Circuits ’round the Tree
It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s …
WE RAN …. sorry Polo
Last night Polo emailed me and asked if we were running today because he was getting over an illness. I may have misinterpreted what he wanted to do today. I assumed he was asking because a little cardio is better than chicken soup. Sorry Polo Conditions: Hot. The THANG: SSH IC x 100 Run to Park …