Columbia – Workout of the Week

On like Donkey Kong

Battle is an experience not matched at any other AO.  It had been a while since YHC had been attended, and 5 minutes into the workout YHC realized how much he’d missed.  Battle guys are not normal human beings.  They’re a little nuts (as is YHC) and crazy loves company.  This past weekend 13 crazies …

On like Donkey KongRead More »

WOW for June 4 – 9

It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership.  Being the 1st F Q has been the best leadership experience YHC has ever had.  The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward.  YHC isn’t going anywhere …

WOW for June 4 – 9Read More »

WOW for May 7 – 12

YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts.  They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between.  That being said, this morning was YHC’s return to the gloom after a ~3 week injury …

WOW for May 7 – 12Read More »

WOW for 4/2 – 4/7

The P200 is squarely in the review mirror. Spring break and Easter vacation are behind us. The cold weather has (mostly) subsided. Any other excuses that YHC is missing.  If there are, kick them to the curb and get back into the habit of an F3 morning.  Wake up before most peoples day starts.  Hang …

WOW for 4/2 – 4/7Read More »

A WOW PSA

Some news came across the Twitter/FaceBook on Saturday that shook a lot of F3’ers, and should make everyone think hard about their health. During the Fort Bragg GoRuck, Jerome Gonzalez a young father and GRT from new Jersey collapsed during a ruck march. While every effort was made, and EMT’s were on the scene quickly, …

A WOW PSARead More »

WOW for 1/29 – 2/3

YHC has finally arisen from the post Grow-Ruck cave of last week.  If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning.  It had …

WOW for 1/29 – 2/3Read More »

WOW for Jan 15 – 20

The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter.  Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.).  The mumblechatter pax is a must at every workout.  He’s the one that …

WOW for Jan 15 – 20Read More »

WOW for 1/1 – 1/7

The main muscle groups in the body are: shoulders, back, chest, arms (bi’s and tries), abs/core and legs. Most Q’s try to hit all of these areas with a little cardio/intensity built in.  However, if you hit all of these areas a little (which is about all you have time for) what is going to …

WOW for 1/1 – 1/7Read More »

WOW for December 11 – 16th

WOW: This weeks WOW comes from last Thursday’s Legion workout from Corndog.  You can see the full BB at https://www.f3midlands.com/columbia-sc/12-days-of-f3-christmas. The Thang:  Warm up: Mosey top of parking lot for any late arrivals.  None showed. 20 SSH, 10 Merkins, 20 Imperial Walkers, 20 Little Baby Arm Circles (forward and back). Thang: Mosey to the corner of …

WOW for December 11 – 16thRead More »

WOW for 11/20-11/25

WOW: This weeks WOW is courtesy of Misfire, Splinter, RA, and Garnish at last weeks Thanksgiving convergence. The Thang COP – Misfire 25 SSH IC 15 merkins IC 25 squats IC 30 Russian twists IC 1st ~15 min Q – Splinter (upper body) Run (not mosey) swiftly to the back area with the football equipment. Commence unyielding …

WOW for 11/20-11/25Read More »

WOW October 23-28

The last week plus have been something, since the Cannonball run people have definitely been stepping up their Q game.  During a long run on Sunday, YHC was stewing over all the great recent F3 events and how much F3 has done for YHC personally.  F3 has given YHC’s life more meaning and purpose.  Plus, …

WOW October 23-28Read More »

WOW for Oct 16-21

Good theme’s are sometimes hard to come by or think of when making a Q. Theme’s can be as simple as doing the same thing with different exercises. For example, doing a ladder at different hills with different exercises each time, or doing 5 iterations of 10/20/30 reps with three different block exercises each time. …

WOW for Oct 16-21Read More »

WOW for July 17-22

It’s hard to pinpoint the moment when a workout gets real. That moment when you do not want to finish. For the Bullseye half-marathon that moment came 9 miles into the event. This isn’t the point where YHC started to struggle nor is it the point where YHC started to rethink his support for this …

WOW for July 17-22Read More »

WOW for 7/10-7/15

If you took a piece of sand paper and rubbed some skin off your palm it would heal. If you let it heal and then rubbed the skin off the same spot it would heal again, only stronger. You could repeatedly do this again and again letting the skin heal each time before rubbing it …

WOW for 7/10-7/15Read More »