4 PAX responded for the call to get better on a cool Saturday morning Mosey to brick pile select 2 bricks. Mosey with bricks to the concession stand for warm up (SSH, TT Tunnel, Tea Party Toe Touches LB Arm Circles). Put bricks down at edge of concession stand. Mosey to outer edge of sidewalk …
Mosey to light and down Sumter to pull-up bars. COP SSH x 20 IC LBAC x 20 IC fwd, backwd, overhead, seals Through the tunnel x 10 IC Pull-ups x 5 OYO Dirty dog x 10 each leg IC Grab 2 bricks each and run to practice field for brick ladder At start: x 20 …
Conditions: 59d, clear 1min warning, disclaimer, modify, prayer Warm up:20 IC-SSH 10-TTT15 IC- LBAC fwd15-LBAC rev15-IC-Overhead Clap The Thang:YHC celebrates his 5yr anniversary with F3 Lexington and the men of F3 Detention. Mosey from parking lot to top of principle. Line up single file line. (sideways, which way, long way, this way. ) count off 1,2,3, …
One Minute Warning: Given at 5:29ish Disclaimer: I assured PAX I was not a professional Prayer: Thank you Lord for bringing us together this morning. The Weather: 54 Degrees, clear with little, if any, wind. Nice Warm Up: -Mosey to the small hill nearest the tennis courts -15 Squats to 1 …
5 PAX choose to get better at #theCastle this AM and YHC decided to reward their attendance in the cold rain by having them pick up a CB – cinder block and two bricks and head to the Castle Clubhouse covered porch. Conditions – 40 degrees and steady rain – but dry covered area for …
Well 8 loyal Smokehouse pax venture out into the gloomy gloom careful to dodge the deer in the parking lot entrance so that they could endure another “boring” Nub Q. You see Nub loves him some calf raises but some pax, who we’ll not name…URKEL…cough cough, likes to do his normal ribbing when those come …
5 Smokehouse studs chose to defeat the dreaded fartsack and posted for some good ole Thursday betterment! To those who slept in…ah yeah about that, well we’ll talk it out on Tuesday when you show up for Bouknight Jr, I meant Urkel’s Q. Glad to have our esteemed AOQ back with us from his Covidland …
9 faithful Pax posted to Smokehouse even with the previous nights warning from Swayze regarding his choice for supper and what of course what that usually means for the gloom (Yeah, yeah, yeah, we know Swayze…its all organic, get another line how bout it)–1Pax for SL. Well after warning, disclaimer, and opening prayer we moseyed …
So upon searching my brain for some ideas for this possibly damp Q, I quickly realized that my ideas suck so i went searching for someone else’s to “borrow”. In my daily reading of Men’s Health magazine, because you know I like to read the sections about running mostly. I ran across a article about …
Well I’ll have to admit when i put my name down on the Q sheet I didn’t realize that it would be the 3 yr Anniversary of Smokehouse and after realizing this I then wondered if I could dream up a Q that would worthy of testing these men on this special day, maybe not …
Wilson reached out and needed a replacement due to field trip duties, YHC was ready and eager to help out the only problem was what to do. With no real plan, YHC decided to do what he loves best…RUN! I don’t think the gravity of what happened this morning played out in the pax’s brain …
So when YHC saw on the board that I was up for a slot of leading the betterment to the men at Smokehouse, I immediately got all warm and fuzzy inside. Warm and fuzzy thoughts remind me of the beach which reminded me its time to get those beach muscles toned up…yep its Calf day! …
YHC Attended The Frank Martin Father Son Camp earlier this year and had a blast. I’m not sure who had more fun, my 2.0 or YHC, although it was probably me. I’d encourage anyone to go check it out, a great experience for both Fathers and Sons. With the camp, we incorporated a ton of …
Conditions: 74° 1 min warning, Disclaimer, Prayer YHC has been saying for a while now he wanted to get out and see some other AO’s so this was the summers first stop of hopefully many chances to see some new sights in the region. Glad some others decided to make the trip over to to …
Great turn out again last week on 2/23! This week, I want you to keep in mind that at Full Court, you really can be a leader by sitting. We typically have a few “subs” due to the awesome numbers we have been posting. Work the subs into the game! I realize that not everyone …
I was greeted in the Gloom by 11 PAX who chose to get better this morning. #Tclaps to the 5 Striders who hit the streets earlier. Double digits for Surge Today humbled YHC. Lights do not come on until 0525 so there is your 10 minutes in the dark. Disclaimer and Prayer Mosey to Loading …
So this morning was YHC’s turn to head up to Saluda to try and get these guys off on the right track. After 2 on Tuesday, YHC was hopeful that the soreness subsiding from Saturday’s launch coupled with warmer temps would allow for better numbers. 4 Saluda pax posted including an FNG (welcome Hitch) so …
6 PAX responded to the call on a 46 degree clear morning. We Did something that mattered. This should be one of the calls to life we as men have. To matter. To make a difference. After disclaimer and opening prayer the PAX mosied around the parking lot and lined up for high knees, butt …
18 Pax Appeared in the Gloom for an ab filled workout. Apologies for the wet grass, but I can’t control the dew. Attendance was great, men of the Hollow always ready for an F3 Bootcamp. Cheers to the Stride Lite squad prior to BC. Conditions: 40 degrees Disclaimer: Listen to your bodies, but If something does …
Well on this last day before officially becoming a man…queue the Mike Gundy GIF please… YHC had to re-adjust his plan to keep the Smokehouse pax on their toes as good ole Wilson busted my secret plan on Tuesday, he asked…What happened to the Smoker? (as it had been a couple months since we …
Unicorn sighting!!! – click here <—— Disclaimer: I’m not a professional, listen to your body, modify if needed. Circle up and pray. Warmup – SSH X 25 IC Windmill X 15 IC TTT X 16 IC Slowzy to brickpile – grab a cinder block Walkabout RBHS with pain stations. Walk with block to 1st stop …
8 PAX gathered in the gloom this morning for a Peachy beatdown. The temps are dropping so there shouldn’t be any more PAX falling victim to the fartsack because of the heat. YHC was glad to break out the compression pants and hoodie for the first time this morning. The gloom is real once again. …
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 …
YHC was struggling to pull together a solid workout after the introduction of the C.A.T.’s signature workout, the CAT5. I wanted to offer up something that wouldn’t be a let down to the PAX on this damp morning, something worthy of fighting off the fartsack. I hope I delivered. YHC was never involved with a …
As YHC monitored the ever constant message board chatter, he learned of the potential for multiple FNG’s for our Tuesday dose of betterment. I guess they had so much fun at our first annual 9/11 Never Forget Challenge that they decided they wanted more, so more they got! I was kinda expecting 2 but to …
The 9/11 Never Forget Memorial was held on Saturday Sept. 16th at Smokehouse and was a rousing success! Thank you to all participants as we had Men’s, Women’s and Co-ed groups all join in on the special day. We look forward to an even bigger and better event next year. #Tclaps Please check out the …
Had a small crowd of 4 the morning after hurricane Irma passed into and through SC. Luckily the midlands of SC experienced only rain, wind and a few downed trees I had decided the day before there would be no running and there was no running. This was a Boneyard certified non running WO. …
15 pax rolled out of the #sack this AM for the exciting return of the Blocks. YHC has not loaded the blocks up for a while and spent a good bit of time contemplating on how many to bring. YHC decided 20 would be a good number after carefully loading each block YHC realized at …
All PAX would agree that yesterday’s eclipse was the most spectacular natural spectacle they’ve ever witnessed. And at the end of this post all PAX would agree that YHC has this thing for wet, freshly cut, lawns. Seven of us stretched out on the outfields, the end zones, and the pitch, and took home enough …
Post Eclipse Boys Meet Up at Strut for Some Turf WorkRead More »
YHC awoke to not really having a plan of attack this morning, but what he did have in tow was a helper so I knew by the time it was all over it would all come together and be a productive morning of betterment at Smokehouse. Tclaps to the wonderful humidity as it may or …
It’s been a bear of a week for the Q. Fortunately for the pax, he cares deeply for them and wants to share the load. Read on. Weather: 80 degrees and humid 1 minute warning Disclaimer Any FNG’s? BOM – opening prayer Warmups SSH x 20, ic TTT x 20, ic IC x 20, ic …
The Annual F3 Oliver Gospel Mission Lake Murray Cookout. Wow, this was a good party. 57 men took the annual opportunity to take advantage of a great venue at Pine Island. Now that our second cookout is in the books, YHC is confident that today those who dropped by are enjoying the memories – and …
Annual F3 Oliver Gospel Mission Loads Up on MemoriesRead More »
7 pax attacked triple digit humidity and broke all the rules for SCORE. Rain would have lowered the humidity The Thang: COP at the shovel flag – SSH x30 then mosey off campus to Adger & Cassina for Squats x 30 then mosey to Adger and Deveraux for Imperial Walkers x 25 then mosey to …
The Pax showed up to a glorious crisp morning in the Gloom. The rare middle 60 temps and clear. A nice reprieve from the Famously Hot city we call home. . 14 Pax decided today was the day to get better The Thang: The Pax were promised a good time via the Tweeter Machine and …
When: nineteen men convene from Chapin, Irmo, Columbia, The Oliver Gospel Mission. When: their age range is 32 to 59. When: the group consists of Uncle Ricos, Bad*#@*, backs with screws, knees with tissue for cushion. When: professions include High School Teachers, Chemical Engineers, Sales Reps, Full Time Addiction Recovery men. When: the meeting locale …
Nineteen men posted at The Mission today. Men from G.O.A.T., Strut, parts far and wide from the Lexington and Columbia Regions, and ofcourse the men of the Oliver Gospel Mission, men with addictions who participate in a rigorous program at the Oliver Gospel Mission. By the way, you’re a “member” of The Mission if you’ve …
YHC was called the Bullpen due to our fine Doctor Thurston saving lives and such. Conditions Humid and a delightful 72 degrees. Similar to taking a shower. But with no water. (Credit Splinter) The Thang All in cadence 3 count 25 slum dogs (calf raises) 25 squats 25 heel tap crunches 25 flutters Mosey to corner …
YHC has written this BB many, many, many X’s. Cause The Mission AO and the Strut AO and the Depot AO and the Legion AO and Woodshed AO and the Boneyard AO and the Graveyard AO and the thirty others in Cola keep providing the same manna that many kids need that call themselves men. …
Friends, Romans, Basiners……lend me your ear. In what will undoubtedly go down as one of many reinvigorating events bringing F3 to the forefront of the fitness, fellowship and faith landscape, we are proud to announce our first forray into the wild world of RELAY RACES! (F3 Runs the Basin…get it?) It started as an innocent joke. …
F3 Runs the Basin – Relay Races are all the rage!Read More »
Mosey down Wheat St. to Pickens St. COP: SSH x20 IC Thru the tunnel x20 IC LBAC (forward/backward/overhead/seals) x15 IC Mosey to YHC’s car to retrieve bricks, run up Blatt stairs Ladder 1: BBSU x20 (x19, x18, x17, x16, x15) Backpedaling up the hill Merkins x10 (x11, x12, x13, x14, x15) Mosey down the hill …
What can you say. Perfect morning for the Sux. Weather’s good, downtown Cola has that urban vibe not found in Irmoville with the street market, dog walkers, runners, paper readers and a Finley Park cancer awareness gathering complete with music and vendors … and our audience. It’s our playground. 12 PAX with a lot of …
Back Slapping, Block Toting, Gettin Better At The MissionRead More »
It seems as though we have been searching for that perfect CSAUP event for some time now. Every year another event comes along and peaks our interest, we all sign up, train for it, and join a handful of brothers who share a decent experience, yet something is missing. The race might be fun but …
When: 2/23/17 Conditions: nice and cool QIC: Bigworm Pax: Bigworm, Welcome Week, The Don, Biggie Smalls, Rated R The thang: Disclaimer, then mosey up Blatt causeway to the practice field. Warm up to include squats, merkins, LBACs. Then, this decline merkin/squat pyramid: 22 Declines, 22 squats, 16 declines, 16 squats, 14 declines, 14 squats. Line …
The Pax (11) showed up for a glorious morning to receive a break from the chilly weather to find the best weather for pushing the rock, 62 and clear. Only to find out of course we will be back in the 30s Friday. Oh well, it only hurts for a little while. The Thang: Beamer …
Mosey to pull-up bars, COP: SSH x 20 IC LBAC – forward, reverse, overhead claps, seals x 20 each IC Squats x 20 OYO Pull-ups x 5 OYO Grab cinder block and mosey to Green Quad With blocks, perform: Bicep curls x 20 – Overhead Press x 20 – Squats x 20 – Big boy …
Mosey to Strom Field COP: SSH x 20 IC LBAC (forward, reverse, overhead, seals) x 15 each IC Squats x 15 IC Merkins x 20 OYO Get tires In pairs: Flip tire to midfield Burpees x 5 Return tire to start line Big boy sit-ups x 20 Repeat with: Flip tire to midfield Flutter Kicks …
What: Fire Truck Pull Benefitting Curing Kids’ Cancer When: April 8, 2017 (yes, I know, it’s the Clemson Spring Game) Where: 1800 Laurel St. Who: All Pax who care about the battle kids must wage to fight cancer Why: Because it’s a family fun time and it’s for a good cause Cost: $200 per team, …
Curing Kids’ Cancer Fire Truck Pull, 2017 PreblastRead More »
Dry, chilly morning 36 degrees Mosey around the field COP x15 SSH IC x15 LBAC IC (forward, backward, overhead claps, seals) x15 Big boy sit-ups OYO x15 Merkins OYO Mosey to football practice field: BLIMPS over 100 yards (about 4 sets) Burpees x5, Lunges x10 (each leg), Imperial Walkers x15, Merkins x20, Plank jacks x25, …
F3 will expand again, and plant a workout location in Chester! Saturday, February 11th, 7am at Chester High School We are headlocking all the men of Chester for a good old fashioned sad clown slaughter in the heart of the Old English District at the home of the Cyclones. For the potential FNGs: F3 stands …
6 Pax rolled out into the PM gloom for some rest, relaxation, and bodily destruction. YHC says it was probably one of the best workouts of his life. Warm Up Jog around Blatt Field 25 Side Straddle Hops (in cadence) 100 High Knees (OYO) Workout #1 (Chyna’s Fit Test) 50 Lunges 40 Squats 30 Merkins …
Are you ready for a convergence with a purpose!!! After the Hurricane Matthew clean up, it became vitally clear that while F3 had the manpower and gumption to assist in disaster relief, we didn’t have any official credentials. F3 St. Simons is going to host, in partnership with SSUMC, an Early Response Team Training event. …
Six pax post for a “speed ladder” workout totaling about 4 miles. Warm up: Run from Trenholm Plaza to the intersection of Shady Ln and Quail Ln (1.2 miles) The beatdown: Sprint three loops of increasing size (.25 miles, .5 miles, .75 miles) with a brief recovery run (.1 miles) in between. Finish at Shady …
So with the coming of a new year, YHC thought a good theme would be 2,017, as in let’s do 2,017 repetitions as our workout. Disclaimer, any FNG, prayer Weather: light rain and 32F. Yes, cold and wet, the worst combination when doing an outside workout. Snow was threatening and we got some flurries about …