CONDITIONS Partly cloudy with a half-full moon, ~70 degrees, perfect conditions! Nine pax gathered behind Speedo’s truck to find a couple of Amazon boxes, a deck of Skipbo cards, and an as yet to be revealed dry-erase board. #Mystery WARM UP Usual disclaimer then warm up with: SSHs x 10 IC IWs x 10 IC …
CONDITIONS Subtract out the lightning, thunder, and bare breasts (sort of like the clickbait title) and this GIF pretty much sums it up. WARM UP Depot standard items with a few twists including 100% humidity thanks to Debby and some on the nose tuneage courtesy of YHC and his (not waterproof, it turns out) speaker. …
CONDITIONS Upper 80’s and humid, made slightly worse by the 0600 start (but not as bad as Hostel’s proposed 9 AM start time). Celebration was in the air for we had visitors….#F3DepotRoyalty Box Wine popped over from Goat and #F3DepotRoyaltyEmeritus Devito popped over from Globogym. YHC noted that both men, just like our current/former and …
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 »
CONDITIONS Lower 50’s, and I mean lower 50’s…the same kinda temps that Ned Stark warned us about what with his great sword named “Ice”, the dire wolves and #WinterIsComing and all that. Far be it from me to dictate how the #MenOfDepot should prepare themselves each morning, but lo to those that would ridicule others …
CONDITIONS Mid-40’s and cloudy….same as several of the PAX who posted today, including YHC. An unusually large crowd gathered as YHC pulled in just in the nick of time to unload his effects and shout out a 1 minute warning. YHC was happy to see some guests from Strut – Enos and Socrates and Depot’s …
CONDITIONS Cool at ~33 degrees F, skies relatively clear and a bit of frost on the grass (Frosty Grass might be a good FNG name down the line, or perhaps some illicit drug YHC is unaware of). Unlike a few weeks back, thanks to CSX and Stagecoach, the train lines were open and brought a …
CONDITIONS Cool 34ish degrees and relatively clear skies with the new car smell that is 2024 permeating the 7 PAX (and one mannequin leg) that showed up to kick off 2024 together. WARM UP Usual disclaimer, with explicit recognition (and agreement by the PAX) that YHC is not a professional followed by a rather quick …
CONDITIONS A clear sky. Relatively dry (unlike a Lumbergh Q). Temps approximately 45. The little rhyme YHC led with is but a portend of things to come, as you’ll see. WARM UP After a one-minute warning, we circled up for the usual Depot fare: SSHs x10 IC Hillbillies x 10 IC (in honor of Hostel …
CONDITIONS Temps in the lower 60’s, with clear skies and a half-moon illuminating the newly paved asphalt at the bottom of the drive where many a pothole used to be. New friends and old gathered in the #gloom to celebrate another trip around the sun for YHC. In other words…. WARM UP Quick disclaimer and …
CONDITIONS Temps in the 70’s and clear skies. A strong breeze coming across the Appalachians and downhill to us flatlanders tousled the PAX’ hair much like it did the leaves and branches left over from yesterday’s storms. Just like yesterday, E-lectricity was in the air as it always is on a Depot morn, but there …
The men of @F3Stampede #theherd are inviting all pax to the inaugural Police Officers Memorial Day run/walk/ruck on 05/15/2023. This event is to pay tribute and honor to those officers who made the ultimate sacrifice in their quest to serve and protect the communities they served. President John F. Kennedy signed a bill into law …
#theherd Inaugural National Police Officers Memorial Day Run/Walk/ RuckRead More »
CONDITIONS ~52 degrees w/clear sky. Still a little moist from yesterday’s deluge. WARM UP Run from the Depot Trash Truck, circle up, disclaimer, and then the following old standards: SSH’s x 10 IC TTT x 10 IC Little Baby Arm Circles x 10 IC Forward +Backward Indian Run the “Big Loop”, grab blocks and assemble …
Men of F3 Lake Murray, 2023 is nigh upon us! As we approach this new year, it’s a good time to do some self-reflection on the current year and think about where you want to take your physical and mental health (as the two are inextricably linked) in 2023. Maybe you are finishing the year …
F3 Lake Murray – 2023 and Me Weight Loss ChallengeRead More »
CONDITIONS 70’s and humid. Both the air and the tension in said air were so thick you could cut them with a chainsaw. You see, rumors were swirling at Depot this morning. Last night’s Depot chat (also known as “The Real Housewives’ of Depot” in some circles) was on fire. Like a flaming dumpster in …
CONDITIONS 60’s and clear. A veritable pantheon of celestial bodies everywhere you looked (also Jupiter and Venus shone brightly in the sky). Speaking of celestial bodies, 14 of Depot’s finest gathered to celebrate YHCs temporary departure from the gloom (as his orbit takes him “out west”) by getting a little work in. WARM UP Today’s …
CONDITIONS Sixty degrees and despite a few hours of rain last night, much like that delicious looking chicken sandwich the ladies on Insta are flexing with, it was dry….really, really dry. Conditions were perfect for a little fun and games, especially after Buddy Love produced a Penny Hardaway-themed outdoor basketball to the crowd, which was …
CONDITIONS A perfect 46 degrees and mostly dry conditions (in the track area at least). Partly cloudy, with a 40% chance of rain that never materialized. PAX chippy (RIP) and energized thanks mostly to an FNG in our midst (more on him later), but also at the sight of 5 basketballs that had been staged …
CONDITIONS Nice and warm at ~50 degrees….the calm before the storm (get your bread and milk now). YHC and his new best friend “Log” arrived to find Shakespeare and Lunchlady already stretching and ready for action. It was clear that after a few nights of the “wolf moon” these Silver Foxes of Foxhole were rabid …
CONDITIONS ~38 degrees, cool with clear skies. PAX questioning the presence of Lumbergh’s block in the middle of the driveway when they arrived. With Lumbergh on IR, it meant YHC had to step it up with the inappropriate comments and innuendo. Those are big shoes to fill (nestled beneath shapely tatted up calves) could YHC …
CONDITIONS/FORESKIN Slightly cloudy, ~37 degrees, but felt a bit warmer than that. It seems to always be warmer than you think once you get to working out. A lot of us were shedding outer layers only a few minutes in. I’m getting ahead of myself, however. When the Q arrived about a minute late, all …
CONDITIONS Nearly 50 degrees, slight drizzle, 5 PAX questioning the life choices that led them to the moist parking lot this AM, and wondering in general…. …..they hit the snooze button I suppose (does snooze do anything if you’ve set no alarm?). Nonetheless, 5 of Depot’s finest (well 4 + me) began our day off …
CONDITIONS Fall is here my friends and with it came 60-ish degree temps for what was the best weather day we’ve had in the #gloom since spring sprung on us about 6 months ago. ….that was an oddly erotic GIF. Anyway, as I was saying….the cooler weather and perhaps even the possibility of birthday cake …
8 pax fought off the fart sack for some kettlebells and dam rucking Weather: 70’s and balmy (Standard issue this time of year) Disclaimer | Opening Prayer Warm-Up:Overhead arm claps 10 ICWindmills 10 ICLittle BACs 20 IC (10 forward/10 reverse)TTT 10 ICKettlebell stretch 10 ICCuban press 10 OYO The Thang:Whenever YHC Q’s at Anchor he …
The PAX arrived at 5:45am at Goat for the 8 year Q of YHC. The conditions were warm and drizzly, or perfect. THE THANG Single applesauce to the red benches in front of SHHS. COP 10 SSH 5 merkins IC 5 hand-release merkins IC 5 diamond merkins IC Wall Sit with 20 Overhead arm claps, …
Conditions/Foreskin Lower 70’s with a bit of humidity. The thrill of victory made only slightly less palpable by the agony of defeat. For you see, a competition was afoot today at Depot for the 4th running of THE Buddy Love. As you also see from the list of PAX, the namesake to this here routine …
CONDITIONS/FORESKIN/DISCLAIMER Mid 60’s, but felt cooler with noticeably less humidity than we had on JDee’s 90’s and early aughts music laden tear-fest on Tuesday. The chill in the air was made all the more evident by erect nipples observed in a few #MenOfDepot beneath their taut schmedium shirts (Let’s leave a little to be discovered …
15 hearty pax gathered ‘round the #ShovelFlag at Howard Park this AM to take the #DRP with their Brothers. A good time was had by all as we welcomed a pax that moved away 4 years ago, an FNG, 2.0s, and everyone pulling together to get better today. YHC appreciated the pax indulging him to …
The Pax of Sawmill (Blythewood, SC) are conducting a Good Friday CROSS RUCK to replace our usual Kudzu Ruck. Location is parking lot of McNulty’s Taproom (sorry, it will be closed at that hour) located at 420 McNulty Street, Blythewood, SC. StartEX 5:00 EndEX 6:00 Please arrive about 4:55 so we can begin promptly! You …
CONDITIONS/FORESKIN Lower 30’s and dark. The thin sliver of a waning moon illuminating the fields of Depot as space stations and satellites flew overhead and a social media addicted robot tweeted duck lip photos and snarky comments from 300 million miles away. YHC found himself in similar conditions 4 years ago (well minus the twitter …
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 …
To the #HIM of F3 Lake Murray! Merry Christmas! While the final results are still being tallied for 2020’s F3LM150, the campaign for the 2021 edition of the F3LM150 challenge is already well underway. What is 2021’s campaign platform? Could it be education reform, cheaper P200 fees, free burpees for all??? No no, none of …
The Weather Chilly 34 Degrees at kickoff – clear skies, full hearts, can’t lose! Disclaimer – The grass was cold for a few of the snowflakes in the group, but as stated 1 minute prior to start, modify as needed. It should be noted that the modify was intended for physical exertion, not preference of …
Disclaimer: There were no saddles utilized during this workout, and therefore no chance of obtaining saddle sores. However, YHC has learned that a certain PAX has obtained a Peloton and that folks is just funny to me. Conditions: 67 degrees and as dry as 98% humidity can be. Warmup: Usual mix of warmup exercises The …
10 pax met at Strut today to take the #DRP and go through the “how” of the F3 workout in the process. Q: Why do we do have Q-School? A: To teach the pax the proper way to lead a workout and the importance of F3 was given freely to us. As we give it …
YHC Q’d Anchor this morning and got a good history lesson on Lynyrd Skynyrd along with reminiscing on 1980’s (golden era) wrestling. Oh, and we did some work too. YHC tried to hit all the major muscle groups, the jaw getting the most work today. This is a great group of men and an outstanding …
Talking About Southern Rock and Wrestling at AnchorRead More »
First, a note about @F3Billy: Part of F3 is derived from Proverbs 27:17 – As iron sharpens iron, so one person sharpens another. Billy was founded on the idea that we should all aspire to leave no doubt, that we all love our wives, love our kids and love the Lord. It’s worth it to …
Conditions Mid-60’s Disclaimer Given (Important because we had 2 FNGs) COP: SSH x 10 IC TTT x 11 IC Windmill x 9 IC LBAC x 20 IC (reverse mid-way) The Thang Mosey to the Real Depot and grab a block. Top Gun Perform 10 reps each of 5 exercises (Curls, Overheads, Squats, Rows, Presses) for …
Conditions Low 70’s, humid 1 Minute Warning Disclaimer COP: SSH x 10 TTT (w/clap) x 10 OAC x 10 LBAs x 10, reverse 10 The Thang Mosey to the Real Depot (aka Ballentine Park) Big Soccer Field Red Barchetta Designed to get the heart rate up, much like the song by Rush of the same name. …
CONDITIONS Continued gorgeous weather here in the Midlands, just in time for our second straight weekend of in person boot camps! #SuckItCovid Saturday means an 0630 start time. As summer approaches, the #gloom subsides quickly and you get to behold the beauty of the PAX that you just don’t can’t see in the dark at …
CONDITIONS/FORESKIN Absolutely beautiful morning, mid-50’s, birds chirping, PAX energized and ready to go, all feeling strangely patriotic as our boy Magoo donned his #crowdpleaser stars and stripes ranger panties. YHC was happy to virtually lead 22 PAX today (that’s right, 22!) in our 8th F3 Lake Murray zoom Q! Let’s be honest. Until they invent …
CONDITIONS/FORESKIN The extra week of spring break has YHC feeling a little spicy (but generally non-contagious) this morning, so just gonna leave this right here…. Consider yourself warned, but do make sure you stick around for the end of the Moleskin to see the #MenOfDepot who made it out today! Nearly 60 degrees on a …
3 years of F3Depot in 20 GIFs or less (or your money back)Read More »
Conditions: 58 degrees, light rain The Thang: Mosey to back parking lot & circle up. SSH-15 IC TTT- 10 IC Imperial Walker- 15 IC Little Arm circles- 10 forward, 10 reverse, reverse Squats – 15 IC Walk to Eagles Landing 50 of each exercise. Plank on the 6. Run around front parking lot loop and …
Conditions Upper 30’s. Slightly Moist. 1 Minute Warning given at 5:30 (yep, read that right) Disclaimer Given COP: SSH x 15TTT (w/clap) x 15Hillbillys x 15IW x 15Windmills x 15The ThangMosey up to basketball court Suicide Time…5 merkins the to foul line and back10 merkins, then to halfcourt line and back15 merkins, then to foul …
CONDITIONS/FORESKIN Impending threats of thunder, lightning and rain in the forecast might have driven some of the PAX away, but 8 #MenOfDepot showed up to warm temps and no rain! DISCLAIMER/WARM UP Disclaimer given, YHC is not a professional, your body is a wonderland….etc., you know the drill. SSH X 20…21…22….23…come the F on Laettner …
Conditions: 35 degrees, 91% humidity, Winds W1 8 PAX gather on the shores of Lake Murray to celebrate YHC’s return to the Anchor Q. As a special treat the PAX in attendance, they were treated to the musical selections from YHC’s Spotify massive rotation list, which has a little of everything. You’re welcome! Today’s musical selection is …
CONDITIONS/FORESKIN Temps hovering just below freezing, clear skies, with a beautiful super moon providing the luster of midday to PAX of Depot below! Who knew that this idyllic morning would end in tragedy…. #foreshadowing As YHC planted the shovel flag in the permafrost, he noticed the numbers growing and some folks we hadn’t seen for …
Good Day and Happy New Year!! It’s hard to believe that 2019 (and the 2010’s) are already behind us. In addition to setting goals for the new year, the end of the year is a great time to reflect on the past year’s accomplishments. To that end, below is a summary of our F3LM150 challenge …
CONDITIONS/FORESKIN An absolute gem of a morning in the gloom….62 degrees and humid….in December no less. If only the December 2009 version of YHC, bundled up, living in PA, and shoveling a foot of snow after a blizzard, could see the 2019 version of YHC this morning. After saying, “damn you’re old”….. …..he’d likely say, …
Flu-like symptoms claimed our Super Special Guest Q Enos, so two Foxhole VIPs put their heads together for a Co-Q. ??? Last week this dynamic duo introduced the pax to “The Plory”, so this week…… “The Torn B”! Intimidating, right? Anyhow, 7 pax posted this morning in an …
Previews Mumble chatter was at an all time high today, not sure if everyone was in such a good mood because it was my birthday this past Wednesday or because Thanksgiving is next week. One thing is for sure it was not because of the weather or this morning’s workout. Lumbergh’s discussion on what appendages …
CONDITIONS/FORESKIN ~60 degrees on a clear morning that turned to fog by the time we departed from Depot. A short time later as YHC drove to work he noted the fog had spread to Cola. This was no doubt the result of the the 17 #MenOfDepot that contributed to the water cycle today with their …
Hi All, Inclement weather derailed our conquering of Sassafras Mountain a few months back, but we are men of F3 so we are undeterred! Below is your updated preblast for our overnight backpacking trip, now rescheduled for Saturday March 14th! We are planning an overnight backpacking trip to the Upstate to climb Sassafras Mountain (the …
Conditions of the Gloom This morning was…gloomy. 60 degrees, dark, and humid. To some PAXs dismay there was no handball which meant no games, only betterment. There was very little mumblechatter aside from speculations of how many PAX could fit into STH’s car so we got right to work. Disclaimer/Warmups YHC surprised everyone with the …
It was a glorious morning for adult recess (aka F3Clash) under the lights at Riverland Hills Baptist Church. We decided to go “old school” today and played Ultimate Frisbee. Teams were evenly split, goals were pushed aside, cones were laid out and boundaries were enforced. It ended up being a high-scoring affair with the “good …
Hi All, See note below compiled by Neck Brace that includes feedback from you and dozens of other F3 Lake Murray pax. Please take time to review these and provide any feedback or thoughts you may have. First F Improvement Ideas: FNGs: Make sure during 1st workout one other Pax is with the FNG at …
F3 Lake Murray – First F Improvement Ideas – 10-7-19Read More »
CONDITIONS/FORESKIN 72 degrees Fahrenheit, 1001% humidity, partly starry skies, with a faint hint of iron sharpening iron mixed with the smell of Ben Gay on my aching quads and HAM (High Ass Meat) after a romantic Thursday morning spent with that hot mama known as Bonnie Blair. #Sk8erGrl Ooo la la indeed. 🙂 You know …
The Bonnie Blair Witch Project (aka Iron Pax Challenge)Read More »
CONDITIONS/FORESKIN Lower 70’s temperature, high humidity, and even some fog this morning after the thunderstorms last night. Given the excitement of today’s mystery Q, the PAX were excited and undeterred by the 0615 start, humidity, and soggy field conditions. They were hopeful; however, that whoever was Q, he would as Benjamin Buford Blue liked to …
9.11.2001 Those numbers stand alone in American history and will always be remembered for what happened in New York City, Washington, D.C., and Pennsylvania on that memorable day. Never (ever) forget! Who: F3 Smokehouse of F3 Lexington region hosts the 3rd Annual 9.11 Never Forget Challenge to ensure that forgetting the events of that day is not …
CONDITIONS/FORESKIN Lower 70’s temperature, high humidity, but crystal clear South Carolina summer morning skies. A faint hint of Coppertone (the man and the sun cream) in the air, cut through only by the anticipation of the PAX for the Hostel beatdown they paid their hard earned money for. Hostel’s work (traveling male gigolo…..attorney…..something) has him …
Five contestants pax ventured to the squishy tundra of Foxhole this morning not knowing yet what was in store. To their surprise, the stage had been set. Tokens in place. All was prepared. The only thing left to do was man up and dive in. YHC got to Foxhole nice and early to grab some …
Conditions Mid 60’s, and damn near perfect conditions this morning for getting out in the gloom and swallowing down that sweet, sweet #DRP……mmmmmm In fact, no matter the day, the conditions are always perfect to make the more difficult choice and post at your friendly neighborhood AO. There simply is no better way to start …
Conditions 64 degrees, humid (or “uumid” as the uumans north of the mason/dixon say), fields were dry and absolutely perfect for some Saturday Handball….but, c’est la vie. Remember when we used to play Handball on Saturdays??? This being May the 4th, I’m sure the PAX were thinking that YHC, in his utter coolness, would do …
Conditions 50 degrees, crystal clear starry skies…..perfect conditions for a collision of worlds. Paradigm shifting. As usual, explicit lyrics below, you’ve been warned…. Foreskin Saturday XL boot camps prior to Handball have been a “thing” at Depot for over a year now. At times attendance has been strong, and less so at other times (particularly …
Six pax braved the torrential mist to join us at Foxhole this morning for the Changing of the Guard. So far no one has pulled a Steve Harvey and called to say “My bad, Boo”, so I guess I got the gig for real. But seriously, one of the coolest things about F3 is the …
Conditions Short and sweet here men (just like my ex-girlfriend used to say about me, well, minus the sweet). Upper 30’s, dry, partly cloudy and waning moon. The Pax were short on numbers (only 3 to begin and 4 later), but high on sweetness. Disclaimer, Warm Up After a quick disclaimer, we warmed up with the …
46 degrees and dropping. Lets get this show on the road… Disclaimer Warmup SSH x30IC Windmill X20IC Merkins 10 OYO Plank Jacks X20IC Mosey around the parking lot w/ burpees at the lights The Thang: Start will pull, then push First set, repeat x3 5 Pullups 10 Iron Crosses 15 split squat jumps Then one …
Normally, Rico’s out there droppin knowledge on us. Today Magoo was kind enough to join us and impart some sage wisdom. Conditions: mid-40’s & breezy The Thang: I rolled up at 5:29 and we get right to it this morning. Warm-up SSH x 30 IC Windmill x20 IC 1 Burpee Hillbilly x20 IC 2 Burpees …
Merry New Year, er’rbody! Hope your 2019 is off to a great start. It’s been a while since we fired up the good ol’ Fuel Challenge, so after hearing several pax ask about bringing it back over the holidays (and YHC in need of losing some lbs.), we’re going to jump start the New Year …
YHC should start at the end. YHC & 2.1 decided a nice hot coffee after this morning’s daring outdoor adventure would be in order. YHC drove to the local Celestialbucks. While inside, mind you around 615AM, the barista asked how YHC’s day was going. “Fine, a little soggy, but a fun start so far!” “Oh …
10 pax posted at Depot to ring in the New Year with a mighty fine boot camp. After all, you can’t post every day if you don’t post the first day. Conditions: upper 60’s, humid, and the ground was wet (but then when isn’t the ground wet at Depot) Disclaimer was given, and we jumped …
5 pax and a crazy mother rucker (Magoo) made it out to Foxhole today. There were a lot of reps to be done and it was pretty chilly. But we came, we saw, we conquered. We managed to burn out our chest, shoulders, arms, legs, and abs. Plus, as an added bonus, everyone got to …
We started the day @F3Billy talking about our responsibilities as men to raise our kids “right”. How do we do that? From Deuteronomy 6:5 “Love the Lord your God with all your heart and with all your soul and with all your strength.” Our children don’t just resemble us, they watch us, pick up our …
Today was YHC’s second time posting at Anchor, so why not Q it?? It was a little more challenging than expected, as in, not too easy to come up with 45 minutes of exercises where you stay in place most of the time and still keep the PAX attention. Everyone admired YHC’s pink, 8 pound …
Three pax… Yep, that’s all. Just 3 (tres… trois…drei…trzy…) pax came out to Foxhole this morning. That is pitiful! We are not a new region. Not a new A/O. There wasn’t a big convergence going on. Just not very many pax interested in working hard. If you are reading this and your name is not …
This morning our beloved Foxhole greeted 5 pax with humid, hazy, post-thunderstorm gloominess that cannot be matched. On the eve of our region’s 5th birthday, and multiple AOs offering anniversary Q’s, our numbers were understandably low. But in the true spirit of “I woke up at 4:30 am to do this to myself so i …
Plain and Simple (and humid… and sweaty… and smelly…)Read More »
Conditions: Time to Get your Summer Bod on! The Thang: With summer on us much sooner than expected, YHC had a flashback to his first summer of F3 and recalls the grueling pleasure of a 10,000 Merkin Challenge, so what the heck, let’s do it again! Lake Murray pax HC to get’n “Swole Up” in …
10 Pax, including 1 FNG entered the gloom this morning for a YHC led shake n’ bake, while finding their spirit animals and getting cozy with the kettlebell. Conditions: 49 deg and cloudy The thang: Disclaimer Warm-up Mosey long way to soccer fied Burpees x 10 OYO SSH x 20 IW x 20 HB x …
YHC was just sitting in the bullpen playing stupid games, checking out the ladies in the stands, and talking about the night before…you know just what pitchers do; then the phone rings in the ‘pen (well a text from scheduled QIC). “Hey Soft Toss, Pothole asked me to Q but I just got home from …
9 pax entered GOAT ready to put in some work. It’s YHC’s 3 yr Anniversary!!! I have completed 4 200 mi relay races, half marathon, full marathon, Ragnar & have done hundreds of boot camps. I never thought I would’ve done these things 3 yrs ago. I had no idea what I was getting into, …
