2020 F3LM150 Awards and Recognition
Hello all and Happy New Year!!! The “interesting” year that was 2020 is now over and PAX all across F3 Nation continue to #RiseAndGrind and consume those yummy #DRPs in 2021. While most of us are eager to put 2020 behind us, let’s take a few moments to look back and celebrate some of …
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 …
5 Years for The Roost
17 pax came out to celebrate the 5 year anniversary of The Roost. For many this was the first time back in the gloom since bootcamps shut down back in March. After some friendly banter we kicked things off. Conditions: Mid 40s. Cool for May but we’ll take it. Tha Thang: Warm up lap around …
42
12 PAX, including our brothers from the Roost, made their way to Speedtrap to #getbetter and celebrate 42 trips around the sun by YHC. A consistent theme was in order for today’s workout in accordance with YHC’s age and the number of reps per exercise. There was a slight chill in the air, but not …
The Back to Normal Halfpipe
13 pax showed up at CHS in effort to get better. There was pre-workout mumble chatter that some pax boycotted today based on the last halfpipe, but alas things were back to normal this time. Here’s how it went down. Conditions: Mid 30s Tha Thang: Head to top of the hill grab a block. Quick …
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 …
The Final Half Pipe of the Decade
A mix of 12 pax from Roost, Speedtrap, and Twilight took on the half pipe on this final morning of 2019. All pax in attendance had experienced the half pipe before so it was time to throw in a little twist to keep things interesting. Here’s how it went down: Conditions: 45 and breezy Tha …
Deck the Trap With A Couple Burpees
YHC had the Christmas Eve workout. 10 PAX showed up and decided to participate. This workout has been mulling around in my mind for a while, so what better way to initiate the holiday celebration than to take this on. This was not hard to plan. So after a comprehensiveish disclaimer… The Conditions: 52 degrees …
Crop Circles Revisited
13 Pax joined me in the Gloom for some fun at 5:15. Started with a short disclaimer – YHC is not a professional, F3 workouts are voluntary and free of charge, Modify as needed. It was a steamy 62 degrees as we moseyed to the eagles nest by the parked buses. Warmup – 20 SSH …
Hairburner Hill Revisited
Conditions – A damp 39 degrees Disclaimer / Warmup – Waiting for Holy Water to tie his shoes we warmed up in close proximity to the shovelflag. Warmup went something like this… 26x SSH 14ish through the tunnel 16ish merkins, IC 21 or so LBC More than 10 but less than 20 imperial walkers And …
Crop Circles
8 Pax joined me in the Gloom for some fun at 5:15. I arrived fashionably late for a Q to keep it interesting. A few stretches, a short disclaimer – YHC is not a professional, F3 workouts are voluntary and free of charge, Modify as needed. It was a balmy 32 degrees with a slight …
Hairburner Hill is Born
One of the best things that can invigorate an AO is to have a new PAX step forward and take on the leadership of his VQ (Tclaps to Starkist for doing exactly that at GOAT today). Unfortunately for the guys of Speedtrap, they had the exact opposite experience today with YHC taking the reigns for …
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 …
6 Years for Rudy
15 Pax posted to celebrate Rudy’s 6 year F3 anniversary. Special guest included The Roost and out honorable Nan-tan, Neck Brace. Conditions: 75 and a little humid. The Thang: Mosey to cheese grader for a warm up. 6 reps each of some random exercises. Mosey to the soccer field which was beautifully adorned with glow …
September Edition of the Halfpipe at Roost
15 pax showed up at CHS in effort to get better. Making good on his word, we were joined by political royalty this morning when Stagecoach made is virgin halfpipe post. Hopefully we continue to see some new faces. Conditions: Around 70 with less humidity Tha Thang: Head to top of the hill grab a …
August Edition of the Suicide Hill Halfpipe
17 pax showed up at CHS in effort to get better. It was convergence of sorts with 14 pax from Roost and Speedtrap taking on the halfpipe and 3 pax from Twilight doing their thing. Here’s how it went down: Conditions: Around 70 with less humidity Tha Thang: As the 3 Twilight runners took off …
F3 Dad’s and 2.0 Workout
Conditions: mid 70’s and HUMID The Thang: Opening Prayer Slowsey to the outfield for the COP COP Lil Arm Circles x 10 IC each direction Imperial Walkers x 10 IC TTT x 10 IC Windmill x 10 IC Squats x 10 IC Merkins x 10 IC Soccer Ball Round Robin (Q throws Tennis Ball to …
The July Edition of the Suicide Hill Halfpipe
16 pax from Roost and Speed Trap converged at The Roost this morning for the monthly running of the suicide half pipe. Couple of first timers were on hand so helpfully we were gentle. Here’s what went down. Conditions: Lower 70s with 90% humidity (not Moneypenny verified) Tha Thang: Head to top of suicide hill. …
Beautiful Block Piles of SpeedTrap
Low 80s and humid. I took the hints from the last couple of months that our block/brick piles needed replenishing due to masonry abuse and possible theft by do-it-yourselfers and neighbor hood kids building stuff. the Piles should be good for awhile thanks to the hard work from Pax. Someone commented the Blocks don’t have …
Animal Fair
Conditions – a cool morning, fields still damp from the rains but not (too) wet. The Thang Mosey to the grassy knoll for warm-up 10x SSH IC 12x Imperial Walkers IC 6x TTT IC 10x forward little arm circles IC 8x backward little arm circles IC (for you Revco) Mosey to the lower …
Half pipe time at Roost
16 pax from Roost, Speed Trap, and Twilight converged at The Roost this morning for the monthly running of the suicide half pipe. Word on the street was that there were several from Speed Trap that HCed but didn’t stick with it. Here’s what went down. Conditions: Mid 50s with clothing being shed the whole …
Reload’s 4 Year Anniversary Q
13 total Pax escaped the fartsack this morning and posted to the ShovelFlag for what lied ahead – a CrossFit-inspired WOD (yes, Rudy, that is a term). Hard to believe its been 4 years since KwikWay gave YHC the #EH to SpeedTrap. Even harder to believe the Pax there have put up with my crap …
Death By Burpees with Hairburners on top
14 Pax left the warmth of home this morning to get better on this last day of winter. Weather – Clear, cool…37 degrees The Thang Mosey to blocks, carry block to cheese grater Warmup 15x SSH IC 15x LBC IC 15x Merkins IC 10x Through The Tunnel IC Death By Burpee (thanks to Iron …
Revco’s Rampage
Six Pax showed up for a seasonably cool morning. Conditions were nice for a long mosey. Instead of a winkie, YHC arrived with only his foam dodecahedron…which randomly generates exercises (written on each face) in quantities determined by each Pax’s birthday date. As such this backblast will be almost exclusively in generalities and it is very …
It’s that time again
18 pax converged at The Roost this morning for the monthly running of the suicide half pipe. Could of hit 20, but 2 pax fartsacked (you know who you are). Here’s how it went down: Conditions: Mid 40s but some (Vanilla) dressed for 20 below. Tha Thang: Warm up OYO and head to top of …
2nd Running of Suicide Half Pipe
A star studded cast of 20 pax converged at The Roost this crisp morning for the 2nd running of the suicide half pipe. Several pax had suffered through this before and others wanted to see what the fuss was about. Here’s how it went down: Conditions: Brisk and 35 Tha Thang: From lower lot head …
“Recover” at The Mission AO Means More Than Get Off Your Six
When we hear the Q call out, “Recover” we know it means to get up off our Six and get prepared to transition to a another exercise. We’re moving from a round of Dollies to a set of Side Straddle Hops. Fun. At The Mission AO “Recover” only means the same during the Saturday workout …
“Recover” at The Mission AO Means More Than Get Off Your SixRead More »
3 Years Later…
My, my, my…how three years can fly. 11 PAX gathered to celebrate YHC’s 3-year anniversary with what was intended to be an honorable beatdown. YHC had the weinke prepared last week, when to my surprise, Rudy stepped up and grabbed the Q. So the tasks were set and the PAX of Speedtrap were ready to …
I got this SeeSaw!
Due to a crappy cell phone issues, 2 Q’s posted this morning. Fortunately SeeSaw let me take it. 6 PAX posted in 43 degree temps. I guess the rest of the Speed Trap crew heard I was Q-ing and got scared. The Thang: Mosey to cheese grader SSH LAC Imperial Walker TTT Windmill Grab a …
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. …
Three years in…
YHC has been sporadic at best at posting for bootcamps of late, but here we are in early September, which means that an F3 anniversary is at hand. It was imperative that I sign up for the customary anniversary Q, and this was that day. Wanted to provide something special for the PAX, so it …
Icosahedron of misfortune
13 pax including two FNGs ventured out into the sultry fall morning. Disclaimer Warmup: 25x SSH 15x Monkey Humpers 25x LBC 10x Through The Tunnel 15x Little Arm Circles (front) 15x + 1 because they insist on counting down Little Arm Circles (reverse) 20x Imperial Walkers 20X Merkins The Thang: Mosey to …
It’s Time for an Anniversary Celebration – 5 years for Strut & 4 years for F3 Lake Murray!
On 08/03/13, Sway brought the gift of F3 to the men of Irmo, SC – “40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of …
Was it humid or was it just me
9 pax posted in the gloom this morning to concur the hill. Conditions: 75 degrees and 800% humidity. The Thang: Mosey to cheese grater TTT x 15 SSH x 15 LAC x 10 forward, 10 reverse reverse Imp. Walker x 15 LBC x 15 To the block pile and return to speed bump at bottom …
Fire vs. Water
21 pax (including 3 FNGs) enjoyed the wet and muggy conditions that Speedtrap had to offer this morning. It was time for the monthly Speedtrap/Roost convergence and also time to switch things up a bit. Taken from the F3 podcast was the idea to do Q vs Q workout. Each Q would rotate 10 minute …
F3LM Fridays For Father’s 2.0 Boot Camp!
Summer is officially here, which means it’s time to give in to the kiddos and let them come out to the gloom to get a taste of the F3 life. These family boot camps have long been one of the highlights of the summer for me and my mini-pax. It’s fun to run around and …
12 Despondent Men and Carpool
A warm and muggy morning for 13 souls…a short disclaimer with a wreckless disregard to “do what you can do.” The Thang Mosey around the upper parking lot to bus parking Warm-up 20x SSH IC 5x Burpees OYO 20x Imperial Walkers IC 5x Burpees OYO 20x LBC IC 5x Burpees OYO 20x Merkins IC 5 …
Great Day For Merkins
Summer’s approaching and the 10,000 merkin challenge has been issued for the month of June. There were rumblings that a few of our Depot brothers were planning on joining the PAX of Speedtrap today, along with an FNG. The makings of a great morning in the gloom. The rumblings proved true as 4 Depot PAX …
Great material for a spirited winkie
13 Pax arrived this morning for a very comfortable time of fellowship, rabblerousing and the typical flatulence courtesy of Carville. After four years of suffering Q’s with a flaccid winkie…you know the type, the ones that deteriorate when wet and are uncomfortable to hold when in a zip-lock bag, YHC was excited to try his …
Burpees…just because.
13 PAX posted in the gloom this morning, one of which was notably the return of Stirrups, who had been on hiatus of late whilst on his annual mission trip to Honduras. Kotters, brother. The weather is finally nice and looks like it will stay that was, and it’s nice to see the numbers coming …
A little morning mosey
8 Pax posted in 38 degree conditions under clear skies. Numbers were obviously low because they knew who was Qing. 🙂 Don’t be scared fella’s! Start with a prayer: Christ behind me, Christ before me, Christ under my feet, Christ beside me, Christ over me, let all around me be Christ. With Christ in our …
Reunion
The AOs of Speedtrap and the Roost took to a reunion of sorts with a mini-convergence at the original Chapin F3 stomping grounds of Crooked Creek Park. 13 PAX overcame the warm confines of the fartsack to join in the reunion and get better. We’re in the middle of March and it’s still freakin’ freezing …
Over The Hill
February 26, 1978 YHC came kicking and screaming into the world. Born in Columbia, raised in Chapin, a lifelong, red blooded, God-fearing, local southern-American. It’s been a great ride so far and YHC has truly been blessed by our Creator. The Gloom came calling for 12 PAX today and I could think of no better …
Back to the basics, and some burpees
Twas a lovely morning for a workout…conditions were near perfect but a little on the humid side. 12 pax were in attendance. The Thang Warmup 25x SSH 1 Burpee 20x LBC 2 Burpees 15x Through the Tunnel 3 Burpeess 10x Imperial Walkers 10x Burpees Mosey to middle school Stop – plank for 6, 10x …
Come On In, and Fix You A Plate
YHC has been sporadic in my posting of late, and that’s just not fittin’. When I saw the Q spot open for today, I decided to embrace the philosophy of Chicken and put myself on the sheet so I was sure to actually show. I was glad I did, and the 12 of us that …
4 X 11 = 44
8 pax posted in 18 degree weather for Rudy’s B-Day Q. The Thang: lap around the parking lot SSH 11 TTT 11 Merkins 11 Little Arm Circles 11 Mosey to the baseball field Home 11 Merkins Right 11 Mountain climbers Center 11 squats Left 11 burpies (see a pattern yet?” Mosey to the block pile …
Revco and Howlers fault
11 Pax gathered Saturday for a slightly modified version of and old favorite in refreshingly cool but blustery conditions. Disclaimer Mosey to the cheese grater for warmup. COP 15x SSH IC 10x Little Arm Circles forward, 10x Reverse 15x Thru The Tunnel THE WORKOUT Modified Murph… Run 1 mile 50 burpees 100 pullups 200 pushups …
2018 F3LM Regional Convergence: Part I
Pop quiz hot shot; it’s 14 degrees on a Saturday morning, less than a week removed from the hustle and bustle of the holiday season. You’re lying in your fartsack where it’s nice and cozy with no particular place to be and no particular time to be there. It’s still dark outside when your alarm …
The Gift That Keeps On Giving
With a slight chill in the air, the shovel flag fluttering upon a slight breeze and a shooting star or two sailing across the early morning sky, 10 PAX chose to put their feet on the ground in the gloom of Speedtrap in efforts to get better. For those PAX who have been training for …