Conditions: Darn near perfect for the end of August! Temps in the 60’s and zero humidity. The Pax gathered at the prettiest AO in all of F3 Columbia, F3 Lexington, and F3 Lake Murray regions! Mumble chatter started even before any disclaimers were uttered as Napoleon fired a shot across YHC’s bow stating his disbelief …
Ahoy, F3Nation Pax of The Midlands! Prepare to set sail on a legendary journey as we celebrate the monumental 10th anniversary of F3 Anchor! 🚣♂️⚓️ **Date:** May 15, 2024 **Time:** 5:15 AM **Location:** F3 Anchor: Irmo Side of the Lake Murray Dam **Description:** Anchors aweigh as we embark on a memorable morning commemorating …
** PREBLAST: F3 Anchor’s 10th Anniversary Celebration: Let’s Make Waves!**Read More »
Memorial Day (Decoration Day) is not about furniture sales. Not just an opportunity to buy cars at prices that only Uncle Sam can approve. It’s a time when we remember those who died while in service to our country. This year, it will be observed on May 29th (since 1971, always the last Monday of …
The rain moved out, the fog rolled in, and 5 pax made the hard decision and got better at Woodshed this morning. The Thang: Warmup – 20 x Side Straddle Hop in cadence; 20 x Imperial Walkers in cadence; Little Baby Arm Circles (forward and back), Overhead Claps & Overhead Press 10 x each in …
Conditions: Perfect The Warmup: 15 SSH IC 15 Imperial walkers IC 15 Frankensteins IC 15 Through the Tunnel IC 15 Arm Circles IC The Thang: Station 1 With blocks, 25 curls 25 overhead press Station 2 picnic tables, 25 box jumps 25 dips Station 3 pull up bars perform 5 pull ups each round. Station …
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: * …
Conditions: 60 and Damp Warmup: 20 SSH IC 15 Imperial Walkers IC 15 Through the Tunnel IC 15 Frankenstein’s IC The Thang: Mosey right on Bethel Church Rd. run down to Fox Hall : 20 merkins 30 Squats run down to Circle Drive 20 merkins 30 Squats Right on Briarfied: 20 merkins 30 squats Right …
12 pax posted in the #gloom at good ‘ol Thunder for a little #kottersQ from yours truly. A muggy 60 degree morning set the stage for a full body beatdown featuring 3 ladders and 3 miles of action. Many of the #OG were on hand for a fun morning on the streets of Shandon. Conditions: …
Conditions: Clear and cold 30 degrees The Warmup: 20 SSH IC 20 Imperial Walkers IC 20 Frankenstein’s 10 LBAC front IC 10 LBAC back IC Hamstring Stretch 30 seconds The Thang: 1 lap around football field @ Picnic area Abs: 50 flutter kicks IC 40 X Factors oyo 30 Lbc’s oyo 20 Iron Crosses …
Conditions: 52 and overcast The warmup: 25 SSH IC 15 Imperial walkers IC 15 Thru the Tunnel IC 20 Mt. Climbers IC Lap around parking lot The Thang: Grab blocks and mosey to far side of field 25 yard sprint 50 Squats and return/ hold plank 25 yard backwards sprint 40 big boys and return/ …
15 pax descended on #Thunder for the YHC’s return to the Q slot. Not only was this a #kotters for me, Beads also returned as did Robber. The #mumblechatter was thick – particularly on back-to-back #jacobsladders up Queen Street. The icing on the cake was a truck bed full of brick. Work was done. Soreness …
7 PAX turned out for a typical Kamikaze workout, working all the major muscle groups for 45 min. Conditions – 63 and clear Disclaimer – followed by Cinder Block “CB” selection Warmup – SSH 20 x 4 ct, Through the Tunnel x 10, move to 6 for Fly Stretch, Leg Stretch, 20 LBC’s, 20 4ct …
Great to be back in the gloom for YHC after a slew of challenges this late summer, and proud to help lead these men this morning. We had a near Billy Zane this morning, but Cesspool, being a far superior recruiter to YHC reeled in the man now known as “Phlegm” on our 3rd lap …
Conditions: 70’s and light rain The warmup: 20 SSH IC 15 Imperial walkers IC Little baby arm circles 10 Front IC Little baby arm circles 10 back IC Through the tunnel 15 IC run to end of parking lot and back The thang: With blocks 25 overhead presses oyo 25 Curls for the girls oyo …
Great to be back working out with the Hammer Pax. YHC highly recommends this workout method we did yesterday. Give it a try at your AO. It’s “fun.” Conditions: Warm, humid. You know. The Thang Run full field Lap Stack 5-10-15-20-50-75-100Burpees, Jump Lunges, Sit-ups, Squats, Merkins, Imperial Walkers, Flutter Kicks (2ct) (Plank for the 6 …
If you posted this morning anywhere in Columbia then you know that doing anything at all in that weather was going to be uncomfortable. In normal conditions this workout would have been challenging but in the sweatbox that we had for weather this morning, this thang was definitely a step or two above challenging. Great …
YHC closed out service as AOQ with the old Army Physical Fitness Test which consists of two minutes max merkins, two minutes max big boy sit ups, and a two mile run for time. Instructions were perfect form for merkins and BBSU, results varied. Name Merkin score Merkin reps BBSU score BBSU reps Run …
9 PAX emerged from the #Fartsack on this Tuesday in search of a way to #GetBetter. With conditions perfect in the #Gloom, YHC wanted to push the limits of these former #SadClowns. In honor of Star Wars day, YHC crafted a workout to pay homage to some movies that mean a lot still him. It …
Conditions: Mid 50’s and Clear The Warmup: 15 SSH IC 15 Imperial walkers IC 10 little baby arm circles front IC 10 little baby arm circles back IC 15 Through the tunnel IC The Thang: 3 station circuit Station #1 10 burpees oyo 20 big boys oyo 20 Lbc’s oyo 20 V-ups oyo 20 Squats …
Warmup at COT 15 SSH IC15 Merkins IC15 LBC ICMosey to the soccer fields and did Indian run with 2 laps around the fields. Mosey to the tennis courts: Suicides x25 burpees at the beginning and then half way and then at the endMosey to the playground: 30 pullups60 iron crosses60 merkinsmosey to the picknick …
Stretch: SSH, Grasspickers, Frankenstein Leon: pyramid 5 burpees, 10 Merkins, 15 LBCs, 20 BBSU, 25 Squats, 25 squats, 20 BBSU, 15LBCs, 10 merkins, 5 burpees Wally: mosey to tennis courts for shuffling with 5 burpees; X2 Focker: mosey to field, bear crawl to midfield, backwards run to end, 15 merkins, bear crawl to midfield, backwards …
7 grown dudes worked out on Saturday. The now infamous March 13 date got punched square in the face. Here’s what we did — Conditions: Perfect The Thang Mosey to Football Field for warmup sprints 2x50yds @60%, 2x50yds @75%, 4x50yds @90% AMRAP 10 minutes 25 Merkins 25 Sit-ups 25 Squats 25 Imperial Walkers Run 50x50yd …
SSH – 40 ICMerkin- 20 ICSquat- 20 ICFlutter- 40 IC Mosey out of trenholm park and down Covenant Rd Stop in Parking lot at base of covenant Hill 20 Merkins OYO20 Squats OYO Mosey up Covenant and make a left on Dalloz. Follow Dalloz down to base of Nana’s Hill #NannasHill by the lake. 20 …
Blocks were requested and BooBoo obliged this AM. After a tenuous start with the morning WC visit taking longer than expected and finding my kid’s socks in my hoodie, better late than never YHC arrived. 8 PAX took on the challenge of the blocks. Conditions: 33 and nice and cold 30 SSH IC to start …
YHC’s plan got scrapped quickly as YHC forgot to load the blocks in YHC’s truck the night before… random exercises ensued. Hold low plank to await late arrival and introduce the day’s waiting position. Warm up with 15 SSH IC, 10 Merkins OYO, 20 BBSU OYO. Mosey to Bethel Church Road toward Ivy Hall. 3 …
Conditions: 43 and clear Dealer’s Choice in an attempt to create a beatdown by allowing each Pax in turn the opportunity to call an exercise or series of exercises. BooBoo: warm up with low plank followed by 10 Burpees and 20 BBSU OYO, mosey to field for two rounds of 50 yards backpedal into 50 …
13 pax showed up for what was sure to be another Flawless and well thought out Q From Stretch. Unfortunatley Stretch couldn’t make it so they had to settle for another spur of the moment Block beatdown from Bindi. Conditions: 49 and damp The Warmup: 20 SSH IC 15 Imperial walkers IC 15 Merkins IC …
11 PAX gathered in the frosty Gloom of Trenholm Park seeking pain and fellowship. We got it. Conditions: 25 degrees and clear. Disclaimer: Wear your reflective gear. Cars don’t see you. I’m not a professional… The Thang: SSH while waiting for the latecomers to assemble and throw on their reflective gear. Mosey from Trenholm Park (TP) up …
Conditions: 45 with wet ground Dealer’s Choice BooBoo: Mosey to Ivy Hall, 10 merkins, 10 squats, sprint around loop, mosey to tennis courts, 20 BBSU Duckie: 4 corners with 5 burpees at each corner followed by a backwards lap Focker: 5 Pullups and 10 squats x3, 20 dips on picnic tables Wally: mosey to Garbage …
Day got away from me so short back blast tonight. 11 for Hammer. Pretty simple workout. Warmup at COT. 1 mi run to Citadel Park with stops along the way. Brief standoff with Swampfox. No blood drawn. Team building pull-up exercise. 1 mi run back to COT. Conditions – 35 and almost dry, fairly pleasant …
Conditions: mid 30’s and clear The warmup: 16 SSH IC 16 Imperial Walkers IC 16 Little baby arm circles IC Front 16 Little baby arm circles IC Back 16 Through the tunnel IC The Thang: Mosey to bottom of parking garage perform 10 merkins and 20 Freddy Mercuries at every level all the way to …
Conditions: 41 with light intermittent rain Warm Up: Mini lap 21 LBAC forward and back IC 21 SSH IC The Thang: low plank whenever waiting 1 minute max BBSU (x2) 2 minutes max Merkins mosey with block to parking garage 21 KB swings run up one level, 21 Burpees, run back down to block 21 …
19 HIM swallowed the Red Pill and got after it. Conditions: 41 Degrees. Clear. Finally feels like Fall. The Thang: Disclaimer then 10 Slow Count Knerkins IC. Exit Shandon Pres. and mosey over to Blossom St. 2 line Indian Run down Blossom to BB&T parking lot. EMOM: 3 Sessions. After each session break and run …
14 HIM swallowed the Red Pill and got after it. Conditions: 66 Degrees. 85% Humidity. The Thang: Disclaimer then 10 Slow Count Merkins IC. Mosey to Burn Boot Camp parking lot for 10 LBCs IC. Mosey to bottom of Rutland. EMOM: 10 hand release merkins then finish out minute with max rep big boy sit-ups. …
The Warmup: 20 SSH IC 15 Little baby arm circles Front IC 15 Little baby arm circles Back IC 20 Imperial Walkers IC 15 Through the tunnel IC 15 Burpees OYO 400 meter run The Thang: 25 Merkins OYO 50 Big boy sit- ups OYO 100 Flutter Kicks OYO 400 meter run 25 Merkins …
7 pax met in the gloom at Club Carlisle to start the beatdown. 1 fashionably latecomer joined in the fun. Beautiful 55 degree fall morning Nails started the fun with the always popular SSH x 25, IW x 25 and a medley of LBAC and OH Claps x 20 each. A short mosey, short Lunge …
7 PAX slung some weight around and got in some distance. Conditions: 73 degrees and humid. Disclaimer The Thang: Lap around the Lowes Foods parking lot. 5 exercises 100 reps each with coupon. Curls Triceps extension Merkins (On coupon) Shoulder press BBS (Coupon on chest) Out and Backs Run at fast pace up Forest Drive …
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: …
Conditions: Clear and 57 degrees. Dry ground and perfect weather. The Thang Disclaimer, announcement that we’d be leaving campus and that cars won’t see you. Be aware and watch out for each other. Warm up with quick sets of Imperial Walkers, SSH and merkins all IC x 10. Leave Hand parking lot and head over …
Weather: Picture perfect, dry & cool morning The Thang: Warm Up – SSH x50 in cadence. The PAX then made their way to the brick cage where each PAX picked up 2 bricks. From there, the mosey continued across the Woodshed grounds, arriving at the tennis courts where the PAX lined up on the sideline …
Conditions: 45 and no rain. Great running weather 9 pax came together in the gloom to get the week started off strong with the classic Amble route-The Zipper (best route ever); a 4.4 mile mostly flat route with almost no cars and very modifiable. Only 1 pax (YHC) got off route and all finished. Kotters …
Nine PAX emerged from the fartsack to get better at #TheCastle. The fear of jump ropes kept a few away, but YHC dished out a Q that will be remembered over the weekend. Digging back through the archives, The Castle Cross, part five was completed. Conditions: 48 and brisk Disclaimer The GoGo: Side Straddle …
14 #faithful posted for the final #Thunder of 2019. YHC was humbled enough to have the Q on such a momentous occasion. The idea was to burn off a few of those calories you perhaps hadn’t previously gotten to in 2019. Mission accomplished. Conditions – 47 degrees and breezy The Thang Lap Around Track COP …
YHC enjoyed the push from the Iron Pax challenge a few months back, so what better time than post Christmas to have a little homage: Conditions: 40 but not too chilly The Thang 26 SSH IC to commemorate the 26th day of December. Mosey to the corner of Briarfield and Satchelford for a year end …
12 #faithful posted to #Thunder for YHC’s return to the Q slot. It was Tuesday of a holiday week so YHC’s #thankful for the pax that attended. A total muscle group throw down was on the docket for the morning. All 45 minutes were used. Conditions – 38 degrees #TheThang SSH – 20 (4ct) IW …
Disclaimer, warm up (LBAC, SSH, hillbilly’s, air squats, merkins), mosey to baseball field playground. “Elevens” evolution: 10 pull-ups, 1 v-up; 9 pull ups, 2 v-ups; etc; ending at 1 and 10. Bataan death march to football field equipment and partner up. LT Dan across field, jail break back. 2-man tire flip across, jail break back. …
To celebrate the 2019 World Series, 13 PAX beat the Fartsack and put in some work on the baseball ‘field’ at The Castle. YHC definitely is exaggerating the ‘field’ – really a parking lot with bases spread out in the shape of a baseball diamond. With the bases set and the PAX ready, we played …
YHC was not happy when waking up because he got his headlights assembly’s replaced in his car last week and now one of the lights is out. But nonetheless, against all that adversity, he was able to make it. Condition: Crisp 57 degrees with some humidity. Great once you got warmed up! The Thang: 14 Pax …
YHC and other PAX are glad that the IronPax challenge is over and we can get back to workouts that are tough but don’t make you question life and want to be lazy for 5 days afterward. Conditions: 75 and humid. Thanks rain! Is it still July? The Thang: Cindy, Cindy, Cindy (Oscar’s least favorite Brady …
Jog around parking lot then circle up on new playground. High Plank Alternating Leg Lifts IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 Plank Jacks IC x 5, then 1 Merkin. Repeat 5 times adding 1 Merkin each time. Flutter Kicks IC x 20 …
What a morning to be out in the gloom. The forecast looked good, and it was right – even a slight breeze. Eight strong came out and worked hard. Even had a second appearance in a row by Mission – time to buy a lottery ticket. Condition: 63 degrees The Thang: Mosey to the comfortable …
Disclaimer, welcome Kenwood from Lexington who brought us a guest, warm up, mosey to school car rider line. The Thang was something like this (close enough, you get the idea): 60 sec each: Merkin, big boy, box jump, mosey lap. 45 sec each: wide Merkin, V-up, lunges, mosey lap. 30 sec each: close Merkin, ww2, …
An ever-so-slight chill in the air greeted 11 pax at #Thunder this morning as the college football world turns its focus on the upcoming opening weekend. YHC was on the Q to finish out this 6th Anniversary week at #Thunder. As is common for a late August workout a football theme was on deck. Enjoy …
As some schools are already back in session and others crank up tomorrow AM, today is the final day to gear up… and so what better place to end the summer and begin the new semester than Trenholm Plaza, our own personal retail epicenter. Few dads get into the act so we took time to …
Five (5) PAX started their week off right by beating the Fartsack. Since this was a switcheroo Q, YHC blames the low numbers on the anticipated Special K run the loop and the terrible Special K Crunch. Don’t fret, Special K will be on the Q Wednesday, so the PAX can toughen up and enjoy …
No Bricks, No Blocks and No Jump Ropes at #TheCastleRead More »
Conditions: Soupy Tha Thang: 8 pax descended upon Starbucks to embark upon a promised exciting and wonderful and fun journey………… …I lied. ….It wasn’t fun. Nor exciting. Nor wonderful at all. But we got better anyway. GF – Hampton Hill- Kilbourne – Shady Lane – Quail Lane – Trenholm – Beltline – Devine – Endex …
It was a beautiful morning to be out in the gloom, and the five men who came out for a late edition of Score gave great effort, and sweated a lot. YHC wanted to do something that would honor our country and our flag, and had a theme to accomplish the task. Condition: 78 degrees …
Score celebrates our country and our flag on this independence dayRead More »
Disclaimer Warm-up SSH IC x20 Imperial squats IC x15 Arm Circles x15 each way Mosey to the brick pile Each Pax grabbed 2 bricks Mosey with bricks to the front of Meadowfield Fan favorite (no one could remember the name of this one): With the bricks: 1 merkin and 4 raise the roofs; …
Running with Bricks and Other Great(?) Ideas at the WoodshedRead More »
It is TWO WEEKS until we are wheels up on year 3 of the Crazy Train. What is Crazy Train you ask? Crazy Train is a week long event that allows PAX to push themselves physically and also participate in 2nd F and 3rd F events. Crazy Train leaves the station on Monday June 24th …
Welcome, Strong disclaimer! Mosey, warm-up (75 reps-ish) start in on some mostly accurate D-day facts (5 divisions, 5 beaches, 5 allies), mosey to football “field.” Some old skool calisthenics and F3 exicon with military lineage: O-overhead clap, V-v-ups, E-elf on the shelf, R-reverse crunch, L-leg wreckers, O-one legged burpees (challenged the sharpest minds with coordination, …
ALL ABOARD! Ha ha ha ha ha ha haaaa! Dahdum…….dahdum..dahdum..dahdum Ay, Ay, Ay, Ay, Ay, Ay, Ay Dahdum..dahdum..dadum Whhhhiiiiiiiirrrrrrrrrrrrrrrrrrrrrrrrrrrrr Dahdum..dahdum..dahdum All PAX gird your loins for the traditional F3 Midlands CSAUP as we proudly present to you the third installment of F3 Crazy Train. Crazy Train is a week long event that allows PAX to …
3 men posted to #Legion Tuesday morning, hoping for the opportunity to #GetBetter, to get stronger, and to see if they were #LegionLegit. YHC was inspired by a 2016 paver workout courtesy of Legion Counsel of Elder member Wingback, focusing primarily on the upper body and core muscles. YHC brought some F3 branded pavers to …
At 60 degrees, conditions were perfect this morning. 5 PAX started their day packing in a whole lot of work in 1 hour. Pretty tough day at the Legion office, but this group is always up for the challenge. The Thang: Mosey to Legion Field for C.O.P. (SSH, Windmills, Squats, Mountain Climbers, Flutter Kicks). Mosey …
It’s Spring Break week which brings low numbers and an excuse for some PAX to fartsack. YHC challenged the SwampFox PAX to post and 6 HIM entered the Gloom to get it done. Conditions: 59 degrees. Perfect The Thang: Disclaimer (Included safety reminder) YHC announced we’d be leaving campus and going our for a nice …
12 PAX did the harderer thing by starting their month and week off right at F3 Columbia’s most unique AO. #YouCantCheatTheBull #WorkWasDone Conditions – 45 and clear Disclaimer The Thang Since it was the April Fools Day, everything revolved around 4/1. The path remained on a straight line, ie “1”, the suicides included “4” cycles and …
Conditions: Perfect. 46ish and clear. YHC decided a flat four-ish miler and then coffee, was a recipe for success. The route was a loop around the ol’ ‘hood. It went like this: From Starbucks, out to Garners Ferry toward the VA. Run in front of the VA towards the interstate (segment: VA Scurry W -> …
Conditions: Not good – 38 degrees, pouring rain, and windy. YCH had a fun plan involving sprints and stations all the way to Martha’s where we would then do some hill work, but the conditions just weren’t with us and when it became clear that the icy cold rain wasn’t going to give us a …
Started couple minutes late, everyone had to pet the new rudder-mobile. Weather was super (40s and precipitation). Disclaimer, mosey to block pile, 1x CMU per, circle, warm-up. With coupon, 1x set each: Curls, squats, ‘kettle-bell’ swings, overhead press, triceps extensions. BLIMPS across parking lot. Mosey to ball fields playground. Blackjack, or 21s, pull-ups (or any …
8 especially #faithful pax defied #Cantore this morning to post in a cold, windy, driving rain at #Thunder. The call was put out last night for a big crowd to join YHC at the hallowed ground in Shandon and considering the weather YHC’d say a big crowd is exactly what showed up. This was not …
Still, no respect, but getting closer 11 PAX arrived at #TheCastle on the first day of spring to get better. Sub 40-degree temperatures made it feel more like winter, but the PAX pushed through. YHC scoured Backblasts from different AOs to see what pleasantries were available. YHC was also one-year closer to official F3 Respect …
We knew it would be chilly this morning, but YHC promised to try to keep the guys moving, to stay warm. Eight strong came out and worked hard. Always good to have Cheesy and Windmill join the Score brigade. Condition: 31 degrees The Thang: Mosey to a sidewalk near the front of the school and …
Score warms up with a fast paced workout in the coldRead More »
Great conditions (40 degrees) with light PAX at today’s Woodshed (2/26/2019). We gave some extra time for stragglers, so got a little later start as we… Moseyed back to the cage. Each PAX got a cinderblock. Carrying the block, we lined-up for an Indian Run and moved with purpose clockwise to the front of Meadowfield Elementary. …
8 PAX conquered the fartsack on a chilly Monday morning hoping to see Gaston’s smiling face at Scramble. They were unfortunately greeted by mine as Gaston had messaged me at 3ish am saying he was under the weather and wouldn’t be able to make it. He had a plan for the Q though so we …
It was cold, foggy and misty, but otherwise, a great morning to be out in the gloom with our Score brethren. Good to have Cheesy joining us as he is coming off the DL. Also, good to have Lumen back for another workout. Solid work by all. Condition: 44 degrees and foggy The Thang: Circle …
Rudder disclaimer and warm up: LBAC, finkleswings, ospreys, merkins, SSH, squats, cherry pickers, hillbillies, etc., etc. Grabba CMU and cusak to school lot. Line up. 1-burpee, mosey length of lot and back, 9-merkins, mosey length of lot and back, 7-big boys, mosey length of lot, jail break back, 1-burpee, warm up complete. Mosey to football …
Eight, well really nine but two were there only half the time so we counted them as a combined one, got their week off to a proper start by taking a ride on the Bull or Bullseye. By the way, YHC LOVES the Bull. First its a self-paced 45-minutes so all speeds and fitness levels …
The billing of the Q for procrastinators proved to be true* Warm-up: Arm Circles (14/14), Through the Tunnel (4 slow and low) The Thang: Mosey to Cottontail’s neatly constructed (from “borrowed” materials) coupon pile, grab two bricks per pax, Mosey to Tennis Courts** (Playlist*** Begins, every song switch – drop for 5 Merkins) Begin at corner …
YHC promised the PAX on the Twitterz the night before that they would leave sore and we set out to accomplish that. T-Claps to Pinkman for the gloves assist. Conditions: 32 and a wee bit nipply The Thang: Because of the conditions, YHC thought he would be kind to the PAX with some warm-up to …
As you know, YHC didn’t post as Q when assigned last week. To say I fartsacked wouldn’t be accurate. I selected the wrong alarm time. I was ready and posted! I was simply an hour late. Be that as it may, Cottontail gave me his Q spot to assist my redemption. We also kept it …
Workout Prayer/disclaimer Warmup: Windmill 12 TTT 12 Merkins 10 OYO Kettlebell stretch AMRAP 1 Squat 12 KBS 12 Big boy AMRAP 2 Chest Press 25 Romanian Dead Lift 12 (6each side) Merkins 5 AMRAP 3 Shoulder Press 12 Curls 12 Tricep extensions 12 X2 Namearama Prayer requests: GED’s parishioners, Sharknado’s friend David and an unspoken …
I don’t have anything to post. I set my alarm for an hour later than I was supposed to. As I arrived at the AO to set up my cones for the beatdown of their lives, the last couple pax were pulling out of the parking lot. Oh the shame! Needless to say, I’ve silenced …
Temps: 25* But dry. Brisk. COP: Gave disclaimer then called SSH X 12 TTT X 12 IW X 12 LBAC X 12 High Knees X 12 Butt Kicks X 10 (what?!) Form 2 Corinthian Columns or lines and run to the stop sign. I’d envisioned running to a stop sign further down the road but …
Snowdens Sawmill VQ (or the day I encroached on Gepettos parking spot w/my hatchback)Read More »
Conditions – 44F and clear Disclaimer – I ain’t nobody’s expert The Thang Mosey to the cage and circle for warm-up SSH x 15 (IC) Merkins x 15 (OYO) Squats x 15 (IC) *Batwings x 15 (IC) of each; LBAC front/back, OHC and raise the roof Each PAX grab a block and two bricks and mosey to …
Disclaimer and Warm-up, Tennis Court for Team DORA 1-2-3, two teams: -two stop shuttle “sprint” for half of your team while other half of your team starts to accumulate their numbers, rotating thru exercises, 100 merkins, 200 LBCs, 300 squats, as a team. Mosey to bottom of the hill for Jacobs Ladder: -jail break to top …
Q’s were in abundance at Swampfox this morning as two men showed up with every intention of leading the pax. One, however, was already spouting off the disclaimer as the second rolled in hot to the Crayton parking lot. Chaos ensued while AOQ Venti sorted out the schedule… we then blamed the confusion on a …
Cool & Clear at The Woodshed – a perfect morning for AshChewy, a celebration of the peaceful transition of power between AOQs. Appreciation and thanks for the leadership and accountability demonstrated by Chewy and Ash as the torch is passed. The Thang: Warmup (in cadence): – 20 Sidestraddle Hops, 20 Imperial Walkers, 20 Little Baby Arm Circles (10 …
It was a cold morning in the gloom, but the seven guys who resisted the fartsack were able to warm up slightly and get some work done. I always enjoy leading the Score men. Condition: 35 degrees and nippy The Thang: Mosey to the field by the great wall and circle up. COP: SSH x25 IC Carolina …
Hump day has arrived, and, for Stumblers, Wednesdays mean a longer-ish run. My goal was pretty simple — 1) make the route fun, 2) make it so it sorta swings back toward the AO to pick-up @F3Armory guys, and 3) make it with enough turns that Heist might get lost. All goals were met and …
YHC had an easy three miler planned for the morning affording plenty of time for the traditional #Coffeeteria but, with a rough, #Cantore-like storm moving through town, leading the pax on a loop run didn’t seem wise… especially when plenty of opportunities were available at Trenholm Plaza. So, instead of an easy three, a gruesome, …
Every now and again a special fella comes along. For F3 Columbia and #Thunder that man is none other than Adrian. Despite his recent bout with the flu and chronic pinky issues, the man instills a passion in the pax to strive for more – even when he’s not there (after calling in an #EpsteinsMother …
It was noted that YHC only posts at #Brickpile when it’s time to Q. While that’s not intended as any sort of slight toward the regulars at DHS, it’s a recognizable habit true of most. In fact, I’d argue it’s a good thing because if we all rotated around the F3Columbia region we’d never get …
Now that #theherd has hosted the ugly Christmas sweater the Christmas season can now get underway. 22 PAX came out on a rainy and 52 degree morning to get better and ugly at the same time. Unfortunately only a handful of PAX dawned their favorite ugly Christmas attire. Those that did added to a variety …
Conditions – 35 degrees – yes, that’s fahrenheit. It was COLD! Disclaimer The Thang: Mosey about 20 feet and circle-up COP- SSH x 10 (IC), followed by 2 merkins, rinse & repeat x3 Squat x 10 (IC), followed by 2 merkins, R&R x3 Cesspool is a pain in the ass Alabama Ass Kickers, right leg x 10 (IC), …
Knowing how hard it is to push the #Thunder pax, YHC grabbed a goodie from the broader nation and dropped the original IronPax challenge on them with a little adventure mixed in to keep things interesting. IronPax? Yeah, that was the crazy challenge F3Greenwood put together a while back. And when Greenwood wants a challenge, …
The numbers have been relatively low of late, but the Pax posting on these cold mornings are made of strong stuff. This strength was on full display during this morning’s meandering mosey to Indian (Applesauce) Mound for some much needed hill work. Four fellows faithfully followed YHC for some fellowship and this workout: Conditions: The …
They claimed it would be in the 40’s… like a warm winter day in F3Columbia. And there was a 40% chance the rain wouldn’t start until after the #Battle clock expired. The 7 pax who posted, however, were unperturbed by the rain drops they could hear from their fartsacks that morning nor dissuaded from making …
If it’s the first Thursday of the month, it’s the Woodshed-Legion Converge-coffeteria! Conditions: Cold! (maybe that’s what kept everyone away?) The Thang: Set of SSH (fast speed) (hoping this distraction would allow more folks to show) Sprint to the bottom of the parking lot (near Pier 1) From the curb, suicides to the first 3 …
13 started out for The Famous Zipper tour back and forth on the streets of Heathwood on a beautiful fall (57 degree) morning and 15 finished. Great start to a week of celebration of our abundance. Kotters to Pretty Boy and Cheddar both returning from injuries.
7 #faithful gathered in the #gloom for a kickoff to Thanksgiving Week. YHC was on the Q despite not having realized that until late Sunday evening. Something low maintenance was in order so naturally DriveBy’s Loop to the rescue. Conditions – 55 degrees The Thang Depart SPC heading South on Woodrow. Left on Rosewood. Left …