Lake Murray – GOAT

GOAT 1/15/2019

Weather:  Rainy and low 40’s. COP: SSH x 25 Windmill x 25 (with a Magoo drive by) Arm Circles x 15 each way TTT x 20 To the block pile.  Grab a block and follow the Q.  Cusak on the Q’s command Line up at the area behind CATE center where the little houses looking …

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36 & Counting

9 PAX gathered to ensure YNC’s smooth transition from 35 to 36. Conditions: close to stupid cold The Thang: Warmup- things got a bit hairy here as YHC was having serious command and counting issues SSH IC x 18 TTT x 19 (Skunky caused an interference on this one) Mosey to block pile and grab …

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Deja Vu

7 PAX showed this morning after a solid rain to get a sweat on in the gloom.  After our initial time spent at Billy (5 total PAX) , we got together and decided to put in some work. YHC could tell Rico remembered one of my previous workouts fondly, and as luck would have it, …

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Getting Back To GOAT

Fall finally feels like it’s ready to show up and stay, and subsequently it has become apparent that YHC needs to start showing up to boot camps more regularly. Slate and Lapdog have been kind enough to drag my aging yet petite behind on several runs recently, and have encouraged me to make my way back …

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Blocks are fun

5 Pax joined for Billy before Bootcamp.  Slate did an awesome job of  leading. 11 pax came out to join YHC for a little trip around the GOAT that ended at everyone’s favorite block pile The Thang: Warm up with some: SSH x 25 TTT x 15 Windmill x 20 LIttle Arm Circles x 15 …

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Mile O’ Misery

7 Pax awoke from their slumber and the comfy confines of the fartsack to endure this morning’s cold snap and downpainment at the hands of YHC. Conditions: 29 deg, clear skies The Thang: Disclaimer Warmup – mosey to the pull-bars for COP SSH x 20 IC IW x 20 IC Burpees x 10 OYO TTT …

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GOAT Hits the Trail ….

Boot camp is the foundation of F3Nation.  All the rucking, running, etc are great and wonderful opportunities to be together; however, the work of Getting Better and Being Better happens in the Gloom at boot camp.  It’s there where you challenge yourself; more importantly, it’s there where your presence and willingness to work alongside all …

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Total Block Out

9 pax entered the gloom this morning ready to tell their account of the eclipse. YHC didn’t hear any of it because I always get there @ go time. I’m sure they were great! God is good and showed us the beauty he created @ 2:41 yesterday. Truly awesome! Conditions: 76° and humid Disclaimer The Thang: …

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Double Down

dank daNGk/ adjective 1. disagreeably damp Yeah, it was dank out.  The kind of morning where you sweat just thinking about moving.  If we’re gonna take the red pill on a dank morning, YHC was going to make it worth it. Warm Up: SSH x 20 IC Hillbilly x 20 IC Merkins x 5 OYO …

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Special Opportunity for the Lake Murray AO’s

On March 28, 2015 a new kind of AO was formed in downtown Cola, somebody came up with it’s name-The Mission.  The familiar F3 mission statement applied:  To plant, grow and serve small workout groups for the invigoration of the male community leadership.  What made The Mission a “new kind” of AO was the male …

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How Do We Continue to Help the Flood Victims (Our Next Step)

On October 4th the world as a lot of people of know it changed drastically as the sky’s opened up and the flood waters rose. What came over the next days and weeks amazed me. The way that neighbors, communities, and strangers all came together to help each other out in a great time of …

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