With red states and blue keeping the pax up late, a dedicated five gathered at Trenholm Plaza to fight off the voting hangover. South Carolina’s results could have been published weeks ago given the shortage of surprises dealt out. And in that vein, a time honored route was called for five miles around both Katherine …
Summary Turning 56 and Q-ing was a birthday wish! Dreams do come true. And it was a party, in worst way. Dark chilly and damp. Yea, just like I wanted it. Conditions Gloomy: 51 degrees, humid, dewey and humid. (Yea, i know I said it twice) Since no FNG, abbreviated disclaimer……Let’s hit it! Warmerama Lots …
The conditions were perfect for an almost-4-mile morning run across and east on Garner’s Ferry Road to the Tunnels. The Route: From the flag head west toward Old Woodlands; Turn right on Chambly, Left on Queens Way, and Right on Old Woodlands. At the intersection of Old Woodlands and Garners Ferry, turn right and head …
Six for a tour d’ tunnels and a stumble on the sidewalkRead More »
The Details Date: Saturday, 10/27/18 Time: 2:30pm – 7:30pm What to Bring: Something, preferably finger foods or dessert (I also really enjoy pigs in a blanket, wink wink). This event is also BYOB. McLovin and Bubbles has graciously allowed us to use their spot for tailgate and we can’t be drinkin all their beer. #therewillbechicken Who: Everyone, M’s and 2.0’s, …
On October 20, 2012, F3 Capitol City was launched with 13 FNGs led by Crotch Rocket and Senior Chips. This morning 38 men, including 1 FNG, entered the Gloom, at the original location, to celebrate 6 years of the #COLAM explosion. Conditions: 65 Degrees Perfect The Thang: Billy Bob Q Circle up on the practice …
I’ll have the Sampler Platter please. F3 Columbia celebrates 6 years!Read More »
17 #faithful including 1 FNG posted to #Thunder to find YHC waiting with a sub workout in place of Robber. Without too much time to think through a plan it was decided that ladders were in order. Costanza announced his plans to attend so naturally several others hopped on board. Throw in a F’Head devo …
Conditions: Fall finally arrived for this morning’s Friday Iron Yard at Dreher. Clear and crisp. Depending on who you asked, it was somewhere between 49 and 54 degrees. Either way, conditions were great. The Thang: Warm Up — Jog around the Dreher driveway circle SSH x20 Imperial walkers x20 Windmills x20 Arm Circles – x15 …
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 …
Disclaimer, warm-up: LBAC, merkins (IC), air squats (IC), TTT, cherry pickers, imperial walkers (or hillbillies depending on how you interpret Qs instructions vs demonstration), mosey to park, Lt Dan length parking lot. The thang: picnic tables for 15 dips, 15 box jumps, rinse & repeat for 30; playground for a modified buddy team Murph (each …
Cess called on Eldrick and YHC to bust it had out the gate and not stop for one solid hour. We knew we had to bring it! 5 Pax gave it their best shot and made it one step closer to becoming Spartan Warriors after this one. Bottom line is this was one tough hour of …
Conditions: Perfect. If you’re not getting up and out to enjoy this weather (is it finally fall?), you’re missing out. Consider this a friendly reminder that Stumblers run on M,W,F; bootcampers workout (Woodshed! Legion!) on T,Th; and Rogue Runners run on T,Th (starting at Starbucks). There’s really no excuse not to post. YHC decided to …
Temperature: 72°, Humidity: 90% https://www.strava.com/routes/15598542
14 faithful gathered at #Thunder for a little circuit fun at the hand of YHC. Felt like old times out there with Adrian, McLovin, and Huffy (among others). Some ground was covered. Work was done. All appeared pleased. Conditions – 71 (fantastic) degrees #TheThang Warm Up Lap Around School COP Field SSH – 25 (4ct) …
If it’s August at Woodland Park, you know it’s time for another birthday celebration for our beloved AO. This year, 18 Pax (Ash; Bonesaw; Commie (from F3 Birmingham); Pondo; Heidi; Pipeline; Foxhole; Big Wheel; Odyssey; Bloodwork; Teddy; FroYo; Serena; RestStop; Belle; HeeHaw; BillyBob; Chewy) plus appearances from 5 Legionnaires / Rogue Runners (Shocker, Heist, Corndog, …
Woodshed Celebrates Four Great Years with Four AOQsRead More »
‘Fourth Q in ten days and YHC’s running out of creative ways to set up a #Backblast. Thankfully, the pax supplied worthy content. Monday morning and we gathered in the gloom. Detour complained the night before about the route and, true to his word, he didn’t show up (though we waited for him). Wall-E was …
Saturday AO’s should be a little special. Lots of guys are hitting trails and hills these recent days, getting in a little distance. Others are taking a day with the fam now that summer break is over and school has, again, a grip on the kids. Or maybe it’s just the fartsack that has a …
Disclaimer Warmup: LBAC, merkins, TTT, hillbilly’s, imperial walkers, air squats, cherry pickers, finkle swings. The thang: Mosey to baseball field; 3 rounds of 10 reps each: derkins, pull ups, box jump. Bataan march to football field, rotate thru: sled drags (or push da rope if it fits you), Cusaks with CMU, Lt Dans, …
Schools back in session and the return of the routine for Dreher starts early. Not as early as the #Faithful, though, who were out front ready to go this warm, wet morning. What looked like a big crowd quickly subdivided and the 50/50 split of the pax between Brickpile and SCORE made for a solid …
The kids are headed back to school. Friday night football has kicked off and Saturday games are just around the corner. But for a Labor Day break, vacations are all in the rear view mirror. Summer is darn near over and it’s time to get back to work. Conditions: High 70’s and muggy like a …
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 …
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
The Lost Art of the Backblast (And One for SwampFox)Read More »
13 PAX, including one FNG (Husker) got better and posted at #TheMission. YHC was honored to lead the group and had some fun with blocks, bricks and jump ropes (well maybe not the jump ropes). As usual, after the warm-up, the workout didn’t really follow the Weinke, so apologies for the choppiness of this Backblast. Conditions …
It took 5 years of posting to F3 Columbia but one day about a month ago it finally happened. This phenomenon is probably common if you’re name is Chaser or Splinter. For YHC, it was not something to be expected. Gump had the Q at Thunder and busted out a workout YHC Q’d a few …
A better late than never Backblast to wrap up what was one of the more taxing weeks YHC can recall. Fellow PAX; I give you #CrazyTrain. This was the second installment of the #CrazyTrain and it did not disappoint. In what was a battle against yourself not only mentally an physically but also truly a …
Conditions – 72 & nice with juicy ground Disclaimer The Thang: Jog to the cage, every PAX issued a block COP, each PAX about 10-yards apart, Q on the circle, not the middle SSH x 20 (IC) Each PAX bear crawls to the right and stops at next block then perfoms 20 curls for the gurls …
We have a strange habit of naming culverts, creeks and general watersheds after the plants they resemble on a map. Around Forest Acres, we name things “Branch” because, well, they feed into Gills Creek so what’s less significant than a branch? Regardless, these often ignored waterways mark the low point in our local topography. While …
45 PAX Converged at The Brickpile on Saturday morning to take part in F3 Columbia’s peaceful transition of power. Conditions: 70ish and very damp (probably due to the Dreher High School irrigation sprinklers). Disclaimer The Thang: McLovin Short mosey to lower field SSH x 20 (IC) Imperial Walker x 15 (IC) Squat x 15 (IC) …
One week and change until we are wheels up on year 2 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. Those few, those happy few that complete all events …
Conditions: Swampy with a slight breeze. The Thang: Meet at the new Forest Dr. Eggs Up Grill. Right on Forest, left on Clemson, Right on Converse, Right on E. Buchanan, Right on Beltline, Right on Falcon Rd, Right on Forest. 3.2 miles COT/BOM: Prayer by YHC Announcements: F3 Columbia Leadership Change Convergence is tomorrow at …
5 Pax posted in preparation for the summer. YHC hopes everyone enjoyed it as much as I did. Conditions: PERFECT. It was maybe 65 with zero humidity. #famouslynotsohot The Thang: Warm Up: SSH x25 IC Imperial Walkers x25 IC Mountain Climbers x25 IC Arm Circles fwd x15 IC Arm Circles bwd x15 IC Overhead claps …
YHC and Woodshed AOQ Chewy put our brains together and decided to add a coffee/2nd F feature to our monthly convergence. To do that we needed to slice off the last 15 minutes of the workout. So easy peasy do the normal workout just shorter right? Nope. #ThrowbackTuesday to a former AO “the Blitz” lovingly …
Legion/Woodshed Converge-eteria: Puttin’ on the BlitzRead More »
10 #Battletested #Faithful posted to the Saturday #gloom to find an early arriving YHC and Collar ready for the June 2nd installment. It was a homecoming of sorts for YHC and just another Saturday for Collar and the rest of the crew. A field trip was in order on this festive occasion and what better …
Put on your mall-walking shoes – #Battle takes a field trip….Read More »
Conditions: 73, cloudy and HUMID; just another beautiful Columbia spring morning. The Thang: Bowing to the extreme pax pressure from prior Q’s, YHC wanted to lead a SCORE workout with #AlmostNOrunning but still high intensity and good, continuous heart-rate elevation. Dr. Tabata had the prescription: Only 8 exercises with minmal running (.6 miles total). Each …
4 pax gathered on this HUMID Saturday morning to #getbetter. Kotters to Hooker and Rated R. Not often you get to do a Rated R workout with Hooker PreNup started the pax and the group finished with a bunch of good work including a modified Murph to kick off the Memorial Day weekend. #Workwasdone, the …
Rain in the forecast held off for 11 PAX to get in the workout. The Thang: Warmup – SSH x50 in cadence. Mosey over to corner of Olde Knight and Queens Way. Used straight away to complete 2 sets of up and backs: Karaoke down … 5 worst Merkins ever, 20 flutters … Karaoke back …
9 #faithful posted to the #gloom on a muggy Monday, our first such morning with temps hovering in the 70’s. We had a couple of non-regulars this morning thanks to Garnish and Speedo making appearances. On this humid morning our guests did everything they could to leave a mark on our hallowed AO. Half-Mile/800m speed …
Conditions: Muggy Tha Thang: Mosey to Queens Way out to Old Woodlands down to Saye Cut to Galloway to Christie to Byron left on Shelly to Coachmaker left on Rockwood right on Knollwood right on Veterans right on Britton to Burnside back to veterans then right to wormwood to Galloway to Old knight BOM
8 pax gathered in the warm and muggy gloom to #getbetter. YHC planned for a nice and easy workout focused on keeping a good heart rate going. Short mosey for a little warm-up – SSH x 35 then a short mosey to the new porta-potty for a sequence of 5 burpees (OYO), 5 8-count merkins …
It was a beautiful morning to be out in the gloom, and the seven scorians who resisted the fartsack gave great effort, and hopefully got better. YHC has been on the DL for a while, so this was the first full Q in quite some time. I believe I will be feeling it for a …
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 prepare yourselves for the CSAUP to end all CSAUPs as we proudly present to you the second annual F3 Crazy Train. F3 Midlands has a lot to offer its PAX, from bootcamps to …
Sixteen gentlemen, a new #Scramble record we were told, gathered under the glowing 32 Degrees sign (it was really about 65 degrees) in Trenholm Plaza for the customary #Fat&FlastFriday prelude to #Coffeeteria. And, as such, the pax made quick work of the Gregg Park double loop route so that we could all… yes, ALL… take …
YHC led the Woodshed Pax to a meet-up with 3 Legion brothers for our monthly convergence. Everyone had a good time and enjoyed some good fellowship. Conditions: The conditions could not have been better. 55 and clear. The Thang: Warm-up: Applesauce (aka Indian) Run from the AO to the top of Indian Mound. The workout: …
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …
9 #Faithful gathered at the hallowed ground of #Thunder for a last minute fill-in Q. Noonan put out the call last night for a sub and YHC, knowing that today would be his 39th, was happy to oblige. The idea, as usual, was to cover a little ground while focusing on the core. It’s May …
1 score and 19 years ago…..a birthday Q at #ThunderRead More »
THE SCENE: Swampfox, Crayton Middle: clear and 61 F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Lap around the parking lot *Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies 30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross THA-THANG: We got after it …
YHC was the first to arrive at the AO and he waiting some time before deciding that a lonely run might be more worthwhile than a lonely bell workout, but, lo and behold, Silver Bullet arrived to save the day – better late than never! Conditions: Absolutely perfect – maybe 50 degrees. The Thang: Warm …
YHC had a last minute fill-in for a brother recovering from injury. I decided to take a page from Heidi’s playbook and scroll through some of the @F3Nation’s database of workout routines. I was inspired, but didn’t make it very far in my scrolling. The “Bs” had it – who knew there were so many …
Soggy Bootcamp with a Burpee Mile, Bear Crawls, and ChumbaburpeeRead More »
Still Collectively Opposed to Running Exercises, AKA-SCORE pax had a taste of a No Running workout and still had a high level of mumblechatter. What’s up with that? Conditions: Maybe the nicest/warmest morning this year – 67 and a little windy The Thang: Since we didn’t run, we had a Tabata Thursday and got some …
As Spring Break came to a close this weekend and the Masters wrapped up, the relatively uncouth brethren of @F3Columbia #Dawnstrike were called into action ahead of the sporadic rains that would later wash the Augusta National course. And what a gloomy morning it was as a foursome posted to tee off at Dreher HS …
12 PAX won the first battle of the day, entered the Gloom, and got it done this morning. Here are the details… Conditions: 42 degrees and clear, however the PAX warmed up quickly. The Thang: Mosey to IIla. Run the length of IIla towards Satchelford Rd. stopping at every driveway to do 4 merkins – …
The hills are alive with the sound of… #mumblechatter.Read More »
17 PAX entered the Gloom wondering what Goosefire had planned for us. We knew it would be good and he didn’t disappoint. We were joined by Goose’s merry band from the #Cross. It was great having them all out! Conditions: 54 degrees, clear. Thangs (Not in order just a lot Fun) Less than 45 minutes …
13 faithful gathered around the hallowed ground at #Thunder for a little YHC special. The pax expected to cover some ground today and while we never strayed too far from the AO almost 2 miles were racked up before it was all said and done. Great push by all in attendance. Conditions: Mid 50’s – …
Concrete block walls, topped with razor wire and broken glass, raced by the whitewashed cage as our driver downshifted into the corner throwing us, his cargo, hard against the wooden bench. Dented pickups and SUV’s jostled in both directions between clusters of locals all hemmed by the tight packed houses opening up only sporadically to …
13 Faithful gathered at #Brickpile for an old school, classic all-around. YHC had not q’d a workout in quite a while and while there may have been a little rust the pax were willing to push through and make it count. The plan for the day was to remain on campus and gain a little …
7 PAX claimed their first victory of the day by beating back the warmth of the fartsack and sounds of thunder storms. They dominated the Gloom with a Thunder of their own. They didn’t use excuses of “Tapering” or weather. They simply GOT. IT. DONE. Conditions: Soggy ground, dry skies …
The Thang: Once again this year we will be offering a Good Friday Ruck that includes stops at several local Shandon Churches for readings from The Way of the Cross and some exercises at each stop. Pax are encouraged to carry heavy rucks, coupons or pick up a block from Dreher before we depart. Gather …
In 1930 an American physiologist named Royal H. Burpee developed the Burpee test as a part of his PhD thesis…at least according to Wikipedia. Millions of people in the years since have come to rue the day Dr. Burpee had this brilliant idea, but it has helped us all to #getbetter. This is YHC’s least …
Conditions: Mild temperatures, perfect weather. The Thang: Disclaimer Some Little baby arm circles forward and back, then overhead claps. About 20 SSH for a warm up. Then mosey around Hampton Park (1/2 mile), finishing in front of the stone seats facing the baseball field. The following ladder: 22 Decline merkins, 22 squats; 16 decline merkins, …
When Cesspool reminded YHC and Fannie that we had the #Battle Q the news was greeted unkindly. Between a few random injuries, illnesses and a dash of #fartsacking, leading the men of #Battle just wasn’t a good option. Thankfully, Fannie and I have been around a while and know how to give the buys a …
The end of the month at Hammer always means it’s time for a Dealer’s Choice. YHC challenged the PAX to give us their best. 10 dominated the fartsack and did not disappoint! Conditions: A refreshing 45 degrees and clear. The Thang: Billy Bob: Burpee Ladder 10 reps down to 5. (The tone was set) RA: …
Steve Jobs has been quoted as saying, “Deciding what not to do is as important as deciding what to do.” Do Things: 30 SSH’s (IC) 20 Squats (IC) Mosey to Park: Grab Blocks Don’t Do Thing: The PYT 1 Mercan : 4 Shoulder Presses w/Block 2 Mercans : 8 Shoulder Presses w/Block 3 Mercans : …
6 non-fartsackers and non-boxmakers made the morning gloom at Sawmill for last bootcamp of January. Warm-up: Mosey around the Rec Center grabbing a couple bricks along the way. Through the tunnel (17), baby arm circles (17 forward, 17 backward) and squats. The Thang: Two groups of three: Triple check (1 circuit – wall sit with …
15 Stumblers took on a massive amount of turns as they successfully released the genie from the toilet this a.m. Conditions: 45 Degrees (but felt more like 35) The Thang: https://www.strava.com/routes/11738831 Announcements GrowRuck festivities this Saturday: Convergence Boot Camp 7:00 a.m. Dreher High School, Grow School Breakfast $10 (following the boot camp?), expected to …
6 PAX sweat it out at The Bull this a.m. It was a small, yet All Star cast of F3 Columbia royalty including 2 AOQ’s, a 1st FQ, a 2nd FQ, a Nantan and a Robber… and a flag, a lonely, lonely flag. Conditions: 40 Degrees The Thang: #TheBull – Gather at the corner of Blossom …
16 Pax converge from Lexington and Columbia at #TheBull & #BullsEye and help YHC through his first run as AOQ. That was a lot of weight, and a lot of reps, great work this a.m. T-Claps to Choo Choo and Tough Guy for setting the pace! Conditions: 27 Degrees The Thang: #TheBull – Gather at the …
The PAX at Hammer have made a commitment to Get Better in 2018. To set a standard for measuring progress, YHC called for the PAX to complete the Army Physical Fitness Test (APFT). 13 entered the Gloom this morning and got it done. Conditions: A Balmy 56 degrees. Tha Thang: Partner up to complete 1st …
9 PAX post to Legion for a shoulder/chest/bicep destruction and bear witness to the AOQ handoff from Heist to YHC. T-Claps to Heist for his service as AOQ – who promises not to become the AOQ of fartsacking now that his time as AOQ has come to an end. Conditions: Balmy 38 degrees and clear …
After seeing Welcome Week’s email about Qing just before kickoff of the Natty Championship, with nothing planned and little imagination, YHC decided to steal one of Cesspool’s thoroughly planned out workouts from a while back. It’s also simple-minded since there was presumably a lack of sleep among the pax w/ the late game finish. The …
YHC put out the call to all HIMs looking to warm up fast during this week of subfreezing temps. As YHC is one of 2 Hammer PAX (RA) participating in GrowRuck 07 in a few weeks, a ruck friendly workout was in store for those brave enough to venture into the frozen tundra. Only 4 …
Six gentlemen rose early Thursday morn knowing that to #Fartsack days ahead of Christmas would only wreak more 1st F havoc amidst the holiday season. And into that offering to the totem of consistency was poured respect and admiration by the fellow pax upon a welcome serving of Mary and misery… spelled out with cheer. …
Conditions: 51 and balmy Opened with disclaimer The Thang: C.O.P. SSH X 25 ( in cadence) 20 Merkins OYO Calf stretch 10 ct each leg Quad stretch 10 ct each leg 5 Burpees OYO Imperial Walkers X 25 ( in cadence) Get Blocks: Shoulder press X 20 ( …
8 PAX ultimately posted at #TheCastle for Backstop’s cardio beat down. We gave Lambchop credit as he drove the hood looking for us and finally caught us in the COT. Most mortals would have called it a morning and went for doughnuts, but Lambchop persevered. Started with the Disclaimer, conditions 42 and nippy. The Thang: Warm …
12 Days of F3 Christmas ‘Twas the night before the F3 Christmas party and all through the house not a creature was stirring except for 4 pax who came out for a balmy 38 degrees special Holiday edition of Legion. Warm up: Mosey top of parking lot for any late arrivals. None showed. 20 SSH, …
10 PAX started their week off right by taking the #DRP. Sub-freezing temperatures didn’t keep them away, and they weren’t cold for very long. Conditions – 29 and clear Opened with the Disclaimer The Thang: SSH *20 (IC) Through the Tunnel *20 (IC) Calf Raises *20 (IC) Little Baby Arm Circles – Forward *20 (IC) Little …
The Thang: Jog to Indian Mound. Stop along the way for SSH x26 in cadence. Imperial Walkers x26 in cadence. Indian Mound. Partner Up. Bottom of the hill: Partner 1 plan while Partner 2 5 Burpees. Jog to top. Each partner completes 10 leg up exercise with partner pushing feet. Rinse and repeat until time. …
A Trip to Indian Mound (Delayed post for 10/17 workout)Read More »
Weather: Grounds wet from overnight rain. Rain mostly held off during duration of workout. The Thang: Warm Up: SSH x20, Grass Pickers x15, Arm Circles (f and b) x20, Overhead claps and Raise Roofs x20 Mosey to the Brick Cage. Stop along the way for 1st of “Back to Backs” where each Q did 25 …
6 brave PAX arrived at The Castle to a balmy 42 degrees in the rain (extra gloom!) Opened with the Disclaimer then onto exercises: Side straddle hop (20 in cadence) Through the tunnel (10 in cadence) Little baby arm circles (10 in cadence front and reverse) Raise the roof (10 in cadence) Frankensteins (20/10 per …
Blocks for Days 8 Pax showed up for a mid-week jamboree with lots and lots of blocks. Conditions – 62 degrees, wet and soggy. Disclaimer Air Chair Devotion “Jesus was never in a hurry” In a time where so much is expected of us professionally, at home, boards and organizations we serve, etc. it is …
8 PAX showed up this fine Monday morning to put in some good work and moon gaze. Disclaimer, #Thewarmup 20 TTT 20 calf raises 20 LBAC forwards 20 LBAC backwards 20 Raise the roof 20 BBSU 20 SSH w/ a burpee on every 5 count Run to the guard shack and back #TheGOGO Gather near the …
12 PAX arrived at The Castle hoping (or not) to see Lambchop in his Richard Simmons Halloween Costume. Although we were disappointed, his UFO reflective jacket was a nice touch. Conditions – 58 and perfect for Sweatin’ to the Oldies tank tops and nylon short shorts The Thang: Lambchop led us in a Left/Right leg …
Disclaimer, Warm-up, general description of the thang, mosey to football field with three sledge hammers where we find a dozen large landscaping blocks, three tractor tires, some sandbags, car tires, picnic table. Round 1 = 10 reps ea. exercise; start near side with blocks/exercise, hustle approx 45 yards across field, execute far side exercise w/out …
17 Pax stumbled out on a cold Monday morning and got better running 4 very safe, very neon miles. Conditions: Cold. 37 degrees according to the car thermometer. The route this morning was not very original, but it’s a good one with a few hills to help ease back into the regular schedule after the …
F3 Iron Yard – Cold Iron Work 3 Pax braved the cold to get some good work done. Conditions: Cold. 34 degrees. Dark. Warm Up Jog around the circus SSH x20 IC Windmill x20 IC Imperial Walkers x20 IC Squats x20 IC Round 1 Start at bottom of the circus Kettlebell swing x25 OYO KB …
Conditions: 45 and damp. Opened with disclaimer. The Thang: C.O.P. SSH X 25 ( in cadence) 20 Merkins OYO Calf stretch 10 ct each leg Quad stretch 10 ct each leg 5 Burpees OYO Imperial Walkers X 25 ( in cadence) Get Blocks: Shoulder press X 20 ( in cadence) Curls X 20 ( in …
It was a cold and rainy morning in the gloom, but six men decided to defeat the fartsack and post to get better together. Everyone gave great effort, and actually stayed dry due to our pact with OBC to workout under cover when the rains come. Condition: 48 degrees and rainy The Thang: Circle up …
10 PAX arrived at #TheCastle energized by Daylight Savings to get better. We called an audible to allow for some recovery time to our scheduled Q, who finished the GoRuck Light this weekend. Congrats. Kotters to Special K for getting after it this morning. Conditions – 58 and extra gloomy Opened with …
The Thang Mosey to middle of field and plant flag. COP SSH x 20 IC Imperial squat walker x 15 IC Merkins x 15 IC Flutter kicks x 20 IC Crazy 8s 8 min AMRAPs: Run figure 8 on the field w/ exercises at corners and at the flag in the middle of the field …
12 PAX arrived at TheCastle to get better, to shake off some (lots of) Halloween candy and to support YHC in his Q. In addition to the Q, YHC had the honor of becoming the AOQ for TheCastle. TClaps to Grilz, McBeal and McLovin for laying the foundation and bringing together a fantastic group of men. …
6 thick-skinned #AMBLE PAX decided to #DoTheHarderThing, challenge the chill and pursue excellence in all things by posting on the first really cold day of “finter”, you know when fall and winter merge. YHC didn’t think it was too bad until Cheddar, a Wisconsin native, started in on how cold he was. Suddenly it felt …
Hammer continued celebrating it’s #Cannonball Run victory with a visit from the Nantan. McLovin requested the presence of the championship trophy, but team captain, Misfire, thought it might be an effort to repossess the hardware and left it secured in his closet, where he admires it while he dresses. Conditions: Clear and a crisp 43 …
Conditions: 58 and clear skies. Perfect morning for BLIMPS spotting The Thang: After a brief OYO pre-warm-up, pax chose to run more than less, so we mosey’ed up Adger to Cassina and started the BLIMPS (1.0), then up Cassina to Albion for BLIMPS (2.1), on to Albion and Deveraux for BLIMPS (3.0), on to Albion …
The Oliver Gospel Mission is partnering with several churches to provide a wholesome Thanksgiving Day meal to hundreds of Midland families. A family will receive a box that includes all the foods that we’re accustomed to enjoying with our families and friends on Thanksgiving Day. Check out the picture below for the box contents. OGM …
A Thanksgiving Request from the Oliver Gospel MissionRead More »
YHC had the privilege of leading 5 men in the cold gloom of the ‘shed. I stole (borrowed?) this workout from a twitter posting a few weeks ago. I thought it could be perfectly adapted for a solid on-campus workout. Conditions: Cold-ish. I finally broke out the long sleeves. 51 degrees and clear. The Thang: …
Running with Bricks! and Other Fun Stuff with Bricks!Read More »
Every now and then an opportunity falls outa the sky and pops you up side the head. One’s falling on Friday, October 27 at Earlewood Park, a cookout from 5-7 pm with our Oliver Gospel Mission friends. Take advantage of the few remaining Fridays of extra daylight by fellowshipping with your F3 buddies and …
Iron Yard 10/9/2017 5 Pax met up for a ridiculously hot October morning. Autumn? What autumn? Conditions: Hurricane Nate swept through the South yesterday leaving steamy conditions for the morning workout. 79 degrees and 88% humidity according to the weather app. In October. I was hot. Disclaimer. The Thang: Warm Up: OYO x20 each of …
YHC was honored to answer the call from McLovin to step in for him while he was DR at RAGNAR. An added bonus was Qing the full 60 minutes. Splinter was the only one present who had experienced a Billy Bob workout so the rest of the PAX were introduced to the power of the …
Conditions: Perfect 62 degrees, clear skies, lots of stars, and a full moon The Thang: Warm-up by RipCord including SSH, Mercans, Flutters, Mountain Climbers and several stretches. The Pax was then ready for the main event-Dr. Tabata’s favorite High Intensity Interval Training (each exercise is performed as follows- 4 minutes total, 20 seconds AMRAP, 10 …
Conditions: 73 and warmish The Thang: When YHC is the Amble Q chances are pretty good The Zipper will be the route. #The Zipper is a good, fairly flat and flexible route. It never gets too far away from the AO but can be modified for a run distance of anywhere from 1 mile to …
Weather – Upper 60s with a nice breeze Warmup Lap around lot Circle Up: SSH x 25 IC, RT x 25 IC, Squat x 25 IC, 5 Burpees OYO The Thang Gather blocks and head to Tree of Life Circuits: 20 then 15 then 10 reps + full lap around lot + wall …
Conditions Clear and 69 for 11 PAX who chose to #getbetter versus the easy way out . Handled that F3 Disclaimer thing COP – 3 count SSHx5, 5 burpees – OYO, SSHx10, 5 burpees – OYO, TTT x 15, LBAC-F x 20, LBAC-R x 20 – Mosey to the “CB” Pile for Block Selection Round 1 …