HBD to us!
17 Pax and one runner showed up to celebrate GOAT turning 5 and YHC on his 42nd birthday eve. Weather was almost 10 degrees warmer that we thought and hoped for, but it was better than 75 and 99% like we’ve been used to. Warmed up: 42 SSH’s IC(the bright ones figured it out quicker …
Notes from Goat: Region Wide Q-ish – Thursday, August 13
I like to Q. So, I sign up for it a lot. I’m usually at Depot. However, I also like to travel. I enjoy the other Lake Murray AOs, such as Goat and Foxhole. So, I will post up and Q at those places from time to time. About a week or so ago, I …
Notes from Goat: Region Wide Q-ish – Thursday, August 13Read More »
AMRAP Variety with Twilight Sprinkles
12 PAX enjoy (term used loosely) a variety of exercises with a nice almost 1 mile warm up. Temps were a cool 36 before the windchill. Warmed up with almost a mile around the school at CAT center. 20 SSH’s And then we were warm. Grab a brick and gather ’round to see my huge …
2112-Neil Peart Tribute F3 Style
Last week Rock music lost a legend. Neil Peart, drummer of the band Rush, passed away after a battle with brain cancer. You may not like the music but if you like to see a master perfecting his craft just YouTube Neil Peart drum solos. You’re welcome. Now on to the work. 2112 was a …
2019/2020 F3 Lake Murray “The Party”
When: January 11, 2020 6pm-10ish Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and Fool’s Gold The Thang: To celebrate the holiday season and the New Year F3 Lake Murray is throwing a party for the Pax and their M’s. Sorry no 2.0s …
Baby It’s Cold Outside
10 pax brave the arctic temps for some tabata-like, run-less cuddling. Warm-up 30 SSH IC 20 Imperial Walkers IC 10 Merkins OYO Grab a block and head to our safe space “U.” We performed 3 sets of each exercise for the prescribed time with 20 seconds of rest. 30 sec Mountain Climbers 40 sec Wall …
12(0) Days of Christmas and a Little Lighting
Conditions: Unseasonably warm. Around 62 degrees with storms approaching. As Christmas fast approaches YHC wants to get ahead of all the holiday treats and get some work in. The continuous Christmas music and overuse of inflatables around area neighborhoods inspired YHC to take the old classic “12 Days of Christmas” and put an F3 Uncle …
5,4,3,2,1….Hundred That Is
11 pax ventured out of the fartsack into the chilly gloom for some good old fashioned pumping iron F3 style. Since we dont have actual iron we used the trusty blocks to help YHC and his friends get better. Temperature was a nice and cool 31 degrees. COP: SSS x 20 IC Windmill x 15 …
Be the coffee bean.
It was 56 degrees and dry. In addition to being pretty perfect for a workout, it was about 30 degrees warmer than projected temperatures the rest of the week. Fartsacking was a poor choice. Here’s a sneak peak of Lap Dog on Thursday morning: It was a typical Hokie Pokie warm-up. You gotta give the …
That wasn’t so scary
13 + a runner joined YHC for a spooktacular Hallows Eve morning BC where we enjoyed Tabatas for breakfast. To reduce the mumble chatter, we took a lap for a warm up. I was unable to find a safe space for those who didn’t approve of the run. Back to the block pile/pull up bars …
Depot Block Party
Conditions were perfect (mid 50’s and plenty of dew on the ground) for YHC’s return to where it all started. Those hallowed grounds we around here call “Depot”. A little disappointed no burpee train came through. Is that still a thing? 25 Pax Showed up and we got to work COP: Disclaimer etc etc SSH …
F3LM150 September 2019 Update
Good morning pax! A little late this week, but with a few additions to summarize the first month since the revival of the @f3LM150. This format gives a little more opportunity to better provide TClaps for the High Impact Men (HIM) of F3 Lake Murray participating in the F3LM150 challenge this year. The data below …
Age is just a number….number of REPS!
14 PAX and a lit up running Phonebooth joined YHC to celebrate (for lack of better words) another trip around the sun. I’m betting this was and will be the hottest day of the “Fall” given it was 72 and back to our full 90+% humidity and zero breeze. Not even Lap Dogs broken wind …
The Good Old Grinder
6 Pax (2 Runners) came to GOAT and did work. YHC had a oldie but solid workout planned. COP: SSH x 20 TTT x 15 LIttle Arm Circles x 15 both ways The Thang: 2 groups of 3. One Pax on sideline of field with block and bricks. 2nd Pax on other sideline with 3rd …
A Crawl to Glory
8 Pax including one FNG gathered with lots of thoughts on what YHC planned. Conditions: no different from any other summer morning in SC. The Thang Warmup SSH IC x 20 5 Burpees OYO LAC IC 10 forward 10 backwards 5 Burpees OYO TTT IC x 10 5 Burpees OYO Mosey to pull up bars …
Bellhop Returns (Again) to GOAT: This Time, He Really Qed
Bellhop made a (second) stop on his return tour to GOAT this morning. He posted on Tuesday, thinking it was his Q. It was not his Q. He had misread the Q sheet. Nevertheless, he posted (again) on Thursday. This time, he had the Q. Really. Special note: In addition to a decent workout, the …
Bellhop Returns (Again) to GOAT: This Time, He Really QedRead More »
Tabata Time
IT was a nice unusually cool morning for June in SC. Would have been a great morning for a run but YHC doesnt like running so guess what… We didnt run. Instead we do Tabatas. COP: Windmills x 20 IC TTT x 15 IC LIttle Arm Circles x 10 each way Mosey to block pile …
This sucks…but I’m glad I’m here
7 pax do the harder thing and come out for a post holiday weekend beatdown. The Thang: Warm up: SSH x 20 IC IW x 20 IC Mountain Climbers x 20 IC Merkins x 10 IC Mosey to “the crack” betwen the schools via a stairway detour to loosen any (MY) stiff ankles. Whipped out …
“Loredo”
7 Pax came out to GOAT to get better. With Memorial Day approaching YHC felt it appropriate to honor a fallen hero. Introduced the “Loredo” to the pax and had to modify a bit to fit into an F3 workout but work was done and a hero was honored. U.S. Army Staff Sergeant Edwardo Loredo, …
40 aint so bad…age that is not reps
10 Pax came out to help YHC celebrate turning 40. Conditions: unusually cool 53 degrees COP: SSH x 20 TTT x 15 Windmill X 15 Little Arm Circles x 15 backwards and forward The Thang: Mosey to the front of Spring Hill HS 3 sets 40 reps of each exercise then run the little traffic …
What are the “Odds?”
10 pax plus a lost runaway Phonebooth do some work post Billy. If you missed either, you missed out. Weather: A very nice 59ish. The Thang: Warm up: SSH x 20 IC Mt Climbers x 20 IC 10/10 LAC’s IC Then grab a block and head over to numero uno on the far side of …
Truck Pullin’, Tire Draggin’ Spartans
10 well rounded pax (that’s not a fat joke) showed up to prepare for our big weekend. Except the beer mile, we didn’t do anything for that. Weather was upper 40’s and perfect. The Thang: Warm up: BB Led pax SSH x 30 TTT x 20 Little Arm circles F/BW each x 10 IC 10 …
Ode to Baseketball Practice
It was a perfect day in the gloom. Not too cold not too hot. Just right. 12 pax came out to get better and in true GOAT fashion there was plenty of tunes and plenty of chatter. The chatter stopped once YHC started the workout. Conditions: 51 degrees and Clear COP SSH x20 Windmill x20 …
Get A Grip
We sent 4 of our bravest, most capable pax to an all out Spartan training themed WO. Weather was low 40’s, foggy/misting, and zero wind. The Thang: Warm up: SSH x 20 BIG Arm circles F/BW each x 10 IC. 2 pax grab some YHC supplied corny-keg coupons. One pair of BIG bricks. One block. …
Fully Charged
11 PAX including YHC took full advantage of the great weather to get better. Warmup- LAC IC x 10 each way TTH IC x 10 Mosey around Spring Hill High School to circle back to the picnic benches where it was discovered that I actually had a charged speaker to enjoy some early morning ear …
Sideways rain, upside down rain and now Hot rain
8 pax brave the crazy weather and get their hair wet. The Thang: Warm up: SSH x 30 IW x 20 2 pax grab some YHC supplied corny-keg coupons and the rest grab 2 blocks and head for a little bit of cover. As the wind blew the rain under and around the cover, we …
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 …
GOAT: Tuesday, January 1, 2019
9 pax posted at GOAT and got 2019 started right. Work was done. Conditions: Upper 60’s; Humid; Not raining, but the ground was wet. COP Circle up; get blocks; get blocks over to the driveway at the middle school at the intersection with Hwy 176 (in the light); circle back up. 10 Burpees (OYO) 15 …
Burpee’s Anyone?
10 pax including 3 out of town guests who picked a bad day to come to GOAT, learned the many varieties of the Burpee. Weather: Perfect, nice and crisp mid to low 40’s. The Thang: Warm up: SSH x 20, no make it 30 to buy time for Hokie to get out of his truck. …
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 …
Playing cards at school
6 pax come out for a Q-less game of playing cards. The Thang: Warm up: Rico provided the direction SSH x 20 TTT Can’t remember the rest. I led us over to the Middle School to play some cards. Wrapped up our game for a short version of Mary at the SF. Announcements: Rico provided …
3 Of Lake Murray’s Bravest
3 of the bravest pax show to survive the freezing, gale-force rain storm to play cards. The Thang: Warm up: SSH x 20 Merkins x 10 IC Given the low turnout and no pre-scheduled Q, we whipped out the big deck and mosey’d to the card table for a friendly game of F3 cards. Work …
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, …
The Good Old Grinder
Conditions: 60 and a little breezy 9 Pax Came out and got better. YHC took the Q at the last minute and bounced around some ideas of what to do. Well when in doubt always go back to old workouts that are effective. COP: SSH x 20 TTT x 20 Little Arm Circles x 15 …
Goes together like blocks and tires
8 pax hang out in the perfect weather for some time flipping, block moving, blade running fun. The Thang: Warm up: SSH x 20 LLA 10 and 10 Merkins x 10 IC Mini lap around the parking lot and fetch the tires and 3 blocks. Split into 2 groups. Group 1 circles their tire and …
A 2018 Thanksgiving Request from the Oliver Gospel Mission
Once again the Oliver Gospel Mission is partnering with Midlands churches to provide a traditional Thanksgiving Day meal to hundreds of families. A family will be able to prepare this much anticipated meal when they receive a box that contains all the foods that will undoubtedly be prepared at our homes on November 22. See …
A 2018 Thanksgiving Request from the Oliver Gospel MissionRead More »
F3 Lake Murray 2018 Christmas Party Pre Blast
When: December 1, 2018 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is throwing a party for the Pax and their M’s. …
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 …
Dealt A Winning Hand
10 pax come help me get over the hill in 70 degrees and 99% humidity. The Thang: Warm up: SSH x 40 (The magic number) Why just SSH’s? Because that’s all it took to warm up. Grab a block and Native American jog to several strategic and well planned stopping points while Cusaking to the …
A little bit country, a little bit rock and roll Tabatas
8 pax enjoy a single light breeze and the rest of the 70 something and 120% humidity The Thang: Warm up: SSH x 20 Imperial Walkers x 20 TTT x 10 nice and slow Mini lap around the parking lot ending at the beloved brick pile. Grab a block and keep it close. There are …
A little bit country, a little bit rock and roll TabatasRead More »
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 …
Spare Tire Workout
11 pax go on a reconnaissance mission to bring back the other spare tire we lost. The Thang: Warm up with some: SSH x 30 TTT x 20 Windmill x 20 Imperial Walkers x 30 Warm up lap around the HS to get the blood flowing Stop at the pull up bars for 30 Mountain …
Aint No Party Like a Block Party…………
8 pax denied the old fartsack to come out for an Uncle Rico return Q. I am getting old and my body recently let me know it so had to take a break but to everyones delight I am back. We had a nice group at Billy prior to bootcamp with some solid 2nd F …
Great Snorkel Weather
6 pax took the DRP and toughed it out on the field with some 4 (or 5 technically) corners. Weather was a terrible 75 and something like 109 or 90% humidity. The Thang: Warm Up: SSH x20 IC Mountain Climbers x20 IC Little Arm Circles fwd x20 IC Little Arm Circles bwd x20 IC Work …
Feels like a sauna out here
7 pax take a dive into our 90+% humid 70 degree morning The Thang: Warm up with some: SSH Hill Billies if I remember correctly LAC’s forward and back OHAC’s and finish WU with a mini lap around the HS building. Grab a block and line up facing the pull-up bars. Break into 3 groups …
“Counting” On Your Brothers
Before the workout, Billy GOAT was held where a very important discussion occurred on our inner struggles and difficulties we have with talking with someone before those said struggles become too overwhelming to talk about. That’s where we all agreed that we as brothers need to rely on each other when these situations arise. …
Let’s get to the core
5 Pax defeated the fartsack and humidity for a 1 mile fun run and some. The Thang: Warm up: SSH x 25 IC IW x 20 IC Hillbillies x 20 IC Little Arm circles – 10 each way IC And some OHAC’s to warm up those shoulders. Finished our warm up with a little over …
Aint No Party Like a Block Party
60 degrees and just about perfect day in the Gloom 10 pax gathered as YHC wanted to push the Pax and get those muscles ready for beach season. COP SSH x 20 TTT x10 Windmill x 20 LBAC x15 both ways Round 1: Start at end line 25 curls Run to first soccer goal Do …
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 …
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 …