9 pax avoided the rain and got some good block work in on a warm January morning. COP: SSH x 20 IC Windmill x 10 IC LBAC x 10 fwd, x 10 rev IC Overhead Armclaps x 20 IC Quad Stretch OYO Calf Stretch OYO Slow-fast Merkins x 10 IC Grab a block and head …
7 years ago, Dredd and Crotch Rocket decided to plant, serve and grow a workout group for the invigoration of male community leadership in Cola. Thank God they did! F3 has developed into arguably one of the finest fraternities in the country and we’re thankful to be a part of it. Men all over need …
Plant, Serve, and Grow…7 years later. It’s working!Read More »
They say distance makes the heart grow fonder and YHC had been about as distant from #Castle as you can get living half a mile from the AO. Sure, been poking around #ChainGang, #Scramble, and even a post at #Hammer but showing no love for the homeboys. It was great to return as Q; the …
9 posted for a Switch-A-Q after yours truly wasn’t able to make his originally scheduled Q for Monday – special thanks to Turncoat for swaping. Conditions: 70 degrees Disclaimer The Thang: Side straddle hop IC x 20 Through the tunnel IC x 20 Imperial Walker IC x 20 Little Baby Arm Circles forward IC x …
Conditions – 44 degrees, sunny, perfect turkey weather The Thang 22 F3 Columbia PAX converged on #Brickpile this morning for our annual Thanksgiving boot camp. Someone got the bright idea to appoint YHC and some of my #Hammer brethren as co Qs since we won the inaugural Cannonball Run competition. Splinter, RA, and Garnish answered …