West Virginia Ninja and the Temple of (Mount) Doom
CONDITIONS The PAX were greeted with absolutely perfect conditions this morning….58 degrees and a slight breeze out of the Southwest. The skies were mostly clear and the moon shone brightly, surely a portent of the fun YHC had in store for the men (and don’t call me Shirley). Despite the lunar haze, with the one …
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Long Live the Backblast!
0529 – Disclaimer NOT given via GIFER 0530 – Music begins with the subtle chimes of the classical “Hells Bells” performed by the AC/DC Orchestra Warm Up – SSH (IC) – x 10 Imperial Walker (IC) x 10 Lap around dirt lot (noted it has been graded yet still has huge puddles, good job Richland …
Most Blokes Only Go to Ten
CONDITIONS 70’s and humid. Both the air and the tension in said air were so thick you could cut them with a chainsaw. You see, rumors were swirling at Depot this morning. Last night’s Depot chat (also known as “The Real Housewives’ of Depot” in some circles) was on fire. Like a flaming dumpster in …
7 Year Celebration + Full Body Beating
Disclaimer Warm up– TTT x11– SSH x10– Windmill x10– Imperial x10– Overhead arm clap x20 One big lap, grab a block, to the big field A friend of mine taught me this in high school I’m not sure if it’s a Navy Seal, Army Ranger, or other military workout, but it’s a good warmup: * …
Still Hopes
A long lost soul returned to the gloom this morning, in all his glory. Whether that was me or Stagecoach is up for debate. YHC tried for a kinder, gentler Q as a prelude to a more user-friendly option for the old, the injured, the huddled masses yearning to breath free downwind of Moose. Several …
8 YEARS of Potholes!
12 PAX were in attendance to celebrate 8 years of THE Pothole. CONDITIONS: 42 degrees and partly cloudy. Perfect. THA THANG: Eight years of Potholes sounds like a bad thing. And normally it would, but not when it comes to me. YHC. THE Pothole. So check this out… it’s been eight years that I have …
Starting off the new year the right way.
‘Twas a chilly morning at Depot but still shorts weather. Also, no better way to warm up than some cardio! WARM UP A group jog while one PAX sprints from the back to front of the line. THE THANG BUCKS – all OYO 5 Block Burpees run 1 lap 5 Block Burpees; 10 …
Depot: October 21, 2021
9 pax met at Depot for the Thursday workout. Conditions: 60s; Dry COP: 5 Burpees (OYO); 25 SSH (IC); 4 Burpees (OYO); 20 SSH (IC); 3 Burpees (OYO); 15 SSH (IC); 2 Burpees (OYO); 10 SSH (IC); 1 Burpees (OYO) 5 SSH (IC) The Thang: Grab blocks, head to dirt parking lot. STH Overhead Block …
One day of Laettner, Celebrating 6 years at Depot
Special thanks to everyone at Depot, the journey since May 2015, and helping me become a better person. Appreciate the 3 F’s, friendships, and accountability. Conditions: Moist, 73* and 95% humidityDisclaimer given COP: SSH x 20 ICTTT x 11 ICWindmill x 10 ICMerkins x 10 ICLBC x 10 IC The Thang Indian Run big loop, grab …
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Points Ponies Unite!
Intro: 25 PAX were in attendance. It was 78 degrees and clear.Disclaimer: This is all really hard and you should go home right now. COP: After taking flak for trying to give a proper disclaimer to the FNG, it was time to shut everyone up.Burpees x 10 OYOSide Straddle Hops x 15 ICSquat x 15 …
Getting all the points at Depot!
22 Pax coming out for all of the points at Depot this morning. Conditions – Moist and sweaty but cool for the season. Disclaimer was given FNG was recognized and given appropriate instructions Warm Up: TTT x 10 LBAC x 10FW x 10Reverse Grab a block while YHC grabs his bluetooth speaker that some thought …
Yet Another Pothole Workout In 2021
Intro: 13 PAX were in attendance. It was 75 degrees and clear.Disclaimer: This is all really hard and you should go home right now. COP: Little Arm Circles x 10 forward ICLittle Arm Circles x 10 reverse ICOverhead Arm Claps x 15 (shoulder to overhead) ICOverhead Arm Claps x 15 (shoulder to front) ICOverhead Arm …
THE Buddy Love – Take 3
Conditions: 72 degrees and humid (to put it mildly) Disclaimer/Warm up 10 SSH OYO (I am standing by this not counting thing) The Thang Welcome to the third edition of THE Buddy Love Four stations were set up around the big loop at Depot Station 1 – 10 thrusters; 1 curl Station 2 – 10 …
Better late than never!
11 pax came out on Thursday for a Whitney led Q. Having a 1 month old baby and coming off of a week straight of working the PGA Championship where the days went from a 3am wakeup to leaving the golf course around 9pm every day, YHC almost forgot that I signed up to Q …
Tabata Tuesday on Saturday
Intro 8 PAX Temperature: upper 40s Start time: 0630 No 1 minute warning Disclaimer stated Warmup SSH x 15 TTT x 10 Imperial Walkers x 10 Hillbillies x 10 Mosey 2 loops around track Grab block & circle up in parking lot. The Thang Tabata settings: 3 sets of exercises x 3 40 sec workout …
T12DOP: Day 12
Intro: 23 PAX were in attendance. It was 68 degrees and clear. This is officially day 12 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: SSH x 20 IC (but quick cadence so that others wouldn’t b!tch)Through The Tunnel x 15 ICImperial Walkers x …
T12DOP: Day 11
Intro: 22 PAX were in attendance. It was 57 degrees and clear (yet, no Coppertone). This is officially day 11 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICOverhead Arm Claps x 20 ICSSH x …
T12DOP: Day 10
Intro: 18 PAX were in attendance. It was 41* degrees and clear (don’t @ me…read below). This is officially day 10 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: In celebration of Whitney’s new 2.0 (who we’ve preemptively named: New Edition) and for other …
T12DOP: Day 9
Intro: 20 PAX were in attendance. It was 52 degrees and clear. This is officially day 9 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICHillbilly x 15 ICLittle Arm Circles x 10f, 10rOverhead Arm …
T12DOP: Day 8
Intro: 14 PAX were in attendance. It was 69 degrees and partly cloudy. This is officially day 8 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: There wasn’t one. Tha Thang: As promised, today was track work. Tracks aren’t just for running. You can …
T12DOP: Day 7
Intro: 17 PAX were in attendance. It was 56 degrees and clear. This is officially day 7 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICImperial Walkers x 15 ICOverhead Arm Claps x 20 IC Tha Thang: Life is …
T12DOP: Day 6
Intro: 12 PAX were in attendance. It was 62 degrees and clear. This is officially day 6 of the 12 Days of Pothole.Disclaimer: This is all really hard and you should go home right now. COP: Through The Tunnel x 15 ICWindmill x 15 ICImperial Walkers x 15 ICHillbillies x 15 IC Tha Thang: Forward: …
T12DOP: Day 5-ish
Intro: 13 PAX + 1 Runner were in attendance. It was 56 degrees and clear. This is officially Day 5 of The 12 Days of Pothole and the 4th Day Pothole was there for the 12 Days of Pothole. (just go with it – it’s easier if you don’t ask questions) COP: 1. Through The …
T12DOP: Day 2
Info: 18 PAX were in attendance. It was 62 degrees and partly cloudy. This is Day 2 of The 12 Days Of Pothole COP: Taking notes from Day 1, there were no SSH’s or Through The Tunnel exercises. Imperial Walkers x 15 IC Windmill x 15 IC Overhead Arm Claps x 20 IC Little Arm …
T12DOP: Day 1
Intro: 51 degrees and clear. 25 PAX in attendance. Day 1 of The 12 Days Of Pothole. It was a powerful showing for the first of twelve days. Some regular faces, some we weren’t sure we’d see due to the recent allure that is bourbon, and some we haven’t seen in a while. Whether it’s …
Twelve Days of Pothole
Originally, I wasn’t going to write any sort of pre-blast. It would be a “show up-or don’t” type of thing. But I need to share some thoughts in preparation for the Twelve Days of Pothole. Backstory:A few months ago, Depot challenged each of it’s PAX to start thinking about filling up the Q sheet. It …
A backblast 4 years in the making
CONDITIONS/FORESKIN Lower 30’s and dark. The thin sliver of a waning moon illuminating the fields of Depot as space stations and satellites flew overhead and a social media addicted robot tweeted duck lip photos and snarky comments from 300 million miles away. YHC found himself in similar conditions 4 years ago (well minus the twitter …
Prelude To A Dream
Preliminary Deets:– 13 PAX– Temp < 45 and Soft Toss was in attendance– 41 degrees, partly cloudy, 5mph out of the NW COP:– SSH x 25 IC– Imperial Walkers x 15 IC– Through The Tunnel x 15 IC– Little Arm Circles x 15 forward/15 reverse IC– Overhead Arm Claps x 25 IC Tha Thang:– Mosey …
Depot Ring of Fire – It’s A Deep Burn
Despite a lack of HC’s in the chat and late night messages from pax backing out, 10 plus YHC got better. Conditions – Dry and cool. Perfect Morning Greeting and Disclaimer Given Warmup: TTT x10 Little Baby Arm Circles x10 Forward and Reverse 1 Burpee Grab block and head to fields. Main Event: Line up …
Seven Years of Pothole. You’re Welcome.
tl;dr 14 PAX showed up. It was 45 degrees and partly cloudy. A disclaimer was given. A warmup was done. A full-body workout was done. Muscles were built. There was a COT at the end; capped off with a prayer. Seven. It’s a number between six and eight. It’s the number of Wonders of the …
Moist workout at the covid testing facility, aka Depot
Upon arrival, everyone was wondering what the newly placed tent and orange cones came from. Then, it was natural to realize, this is probably a better location for covid testing (versus the small parking lot at Ballentine Library). They didn’t ask us permission, Depot attorneys are looking at our options. Warmup: SSH x 20 TTT …
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2021 F3LM150 Challenge
To the #HIM of F3 Lake Murray! Merry Christmas! While the final results are still being tallied for 2020’s F3LM150, the campaign for the 2021 edition of the F3LM150 challenge is already well underway. What is 2021’s campaign platform? Could it be education reform, cheaper P200 fees, free burpees for all??? No no, none of …
Back to Depot (Almost) 7 Years Later
12/28/13 is actually the date Pledge Brothers Stage Coach, Good Hands, and YHC started our F3 journey. It’s been quite a ride. Thanks to Depot for getting so many current F3 Lexington men started (much more on that in the moleskin). And thanks for having YHC back this AM to celebrate 7-years a little early. …
baby, it’s cold outside
“The Thang”: A major win was achieved by 11 PAX (a few good men) to combat the laziness that silently invades the hearts of men every winter (temp around 30). Darla led the PAX to victory against this foe with a steady progression of getting the men warmed up, a routine workout, 6 MoM, and …
2020 Depot Superlatives
The year 2020 has come to a close! For many of us, this is a relief and happy to ring in a new year. But we have one last need for all #MenOfDepot and that is to cast your vote on the 2020 Depot Superlatives. This is very simple: Click the link: bit.ly/superdepot2020 Fill out …
Vote 2020! (or just do reps of 20)
The Weather Chilly 34 Degrees at kickoff – clear skies, full hearts, can’t lose! Disclaimer – The grass was cold for a few of the snowflakes in the group, but as stated 1 minute prior to start, modify as needed. It should be noted that the modify was intended for physical exertion, not preference of …
Counting? WTF is Counting? Take 2
Still YCH’s nemesis Conditions: 59 degrees. As Borat would say.. Very Nice! Disclaimer/Warm up: There was a (partial) disclaimer at least… Maybe walking to get blocks counts as a warmup? (The complaints about lack of warmup have been taken under advisement, not promising I will do anything about it, but it’s under consideration. …
Introducing The JD: All The Carries – Depot, October 17, 2020
In the ongoing series of honoring the #UTP of Lake Murray (The Smithers; The Pothole; The Arrears; The Moose; The Neckbrace; The Spano), this morning we introduced The JD. Strong, resilient, candid, loyal: These are adjectives we can assign to everyone’s favorite physical therapist hailing from West Virginia. To that end, we attempted to create …
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Circle of Fun in the Gloom
Conditions: Nice, humid fall morning. 66 degrees 25 guys levitated out of the fart sack this morning and got better (Could have been 26, Stagecoach…). I’ve said it before and I’ll say it again, I’m better because of Depot, our guys, and your accountability. I’ve been doing this consistently since May 2015 and my mindset …
The Video
CONDITIONS/FORESKIN Conditions were the same as Susanna Hoffs internet fan base (save YHC who is 43)…..lower 60’s, mostly dry with a hint of Ben Gay, and a lot of dudes walking like Egyptians…. In this case, the Egyptian-walking was due to lower back and high ass meat issues related to a few hundred yards of …
Depot Presents The Moose: Simple, Not Easy
In our continuing series of honoring the #HIMs and #UTPs of F3 Lake Murray, today 20 pax commemorated Travis Goings a/k/a Moose. Moose is a staple of Depot and is a frequent leader of workouts at this AO. The hallmark of his Qs are Simple, Not Easy. As well, Moose is a fixture on the …
The August Edition of the Half Pipe
An all-star cast of 33 pax from Roost, Speed Trap, and Depot, all took on the half pipe this morning at Roost. Effort and humidity were equally matched. Here’s how it went down. Conditions: Mid 70% and 1000% humidity Tha Thang: Head to top of the hill for a quick warm up. Explanation of Half …
4 Year Lumbergh Q
Four years! On one hand it’s hard to believe… waking up early, posting in SC muggy weather, rarely any wind to cool the skin, and posting in 13 degree weather (#PotholeMurderQ)… but on the other hand it makes perfect sense… waking up early to exercise is scientifically better for your body and heart, laughing and …
Whitney’s Belated 34th! – 08/11/20
After much anticipation for Whitney to return to the Q, the birthday doubleheader Q scheduled for July 28th and 30th had to be postponed due to YHC needing to travel to Illinois with the “M” for a death in the family. TClaps for the pax covering my Q’s at the last minute. Anyways…..On to today…..Weather …
A little morning winemaking
16 Pax (15 BC and a runner) came out to pick things up and put them down, which turned into a little Q wine making and tasting. The THREE AMIGOS were back together, thanks for coming across the pond Arrears! 1 minute warning was skipped, tunes needed IT support, thanks for the offer Moose, I …
37, Island Style
13 pax came out to 1) Get Better and 2) Support my recent 37th birthday and 3) Celebrate my 5 year anniversary of being a part of F3 Depot. Little did everyone know, they will never look at the number 37 again, at least today.. 1 minute warningDisclaimer: At your own risk, do what you …
Counting? WTF is Counting?
(Pictured above is YCH’s nemesis) Conditions: 75 degrees and humid (to put it mildly) Disclaimer/Warm up There was a (partial) disclaimer at least.. The Thang YHC was looking to fill the 45 minutes with fun for all (while socially distanced of course), and, apparently I have a reputation for running, so I did not want …
The 500 Percenter
14 total PAX came out this morning and did several great things. About 540 to be exact. But showing up when others didn’t and putting focus on form were the greatest accomplishments. Conditions: 74 degrees, partly cloudy, 3mph wind out of the SW. COP: Approximate 5 minute warmup consisting of 15 SSH, 10 Imperial Walkers, …
PI Day!
Weather: Perfect Warmup: 1 lap Indian Run Windmills x14 IC TTT X15 IC Squats x9 IC 1 lap mosey around soccer fields Little Arm Circles x14 IC Overhead Arm Claps x15 IC Merkins x9 OYO 1 lap mosey around to road and back Monkey Humpers x14 IC Merkins x15 OYO Squats x9 IC Tha Thang: …
Inception Q
Through your device of choice, you have opened a door into the thoughts and musings of someone. Anyone. It doesn’t matter who. Nonetheless, you are reading this at this very moment, and I have your attention. Now, whatever you do, with all of your might – Don’t. Think. About: elephants. What are you thinking about? …