It has been almost a year since YHC has been able to Post on a consistent basis. For the past year work has interfered. YHC was lucky to post 2x a month over the Summer. Well things have changed a bit and now I’m able to post on the more consistent basis. PETA has been …
Weather Conditions: 40° 8 pax answered the call this morning for some Valentine’s Day betterment. Even with the Dam to Dam Relay on the horizon, 6 pax showed up early for StrideLite (maybe one even started his D2D training today?). Either way, the plan was to mostly save the legs while focusing on arms and …
FNG Disclaimer Prayer THE THANG SSH 20 IC Imperial Walker 20 IC Overhead Arm Claps 20 IC TTT 20 IC LBAC 10 Forward 10 Backwards Dunphy 11s Hump Mile – • Burpees Start with 1 and 10 Morning Wood at 1st stop, 2 burpees and 9 Morning Wood at stop 2, 3 burpees and 8 …
Good times today at Shawshank as always! YHC decided to bring the IPC to the PAX that missed it this year and also because he didn’t do week 5. We modified this a bit, but the basic principle was still in place. Hope you guys enjoyed it! Here’s how it went down: Conditions: 50 degrees, …
It was just me at Surge today. I’m assuming that the Q sheet was right, so I just made something up on the fly, which is basically a normal Q for YHC. This was the workout. Conditions: Low 70’s and humid, some clouds in the sky Prayer, no need for a disclaimer The Thang: 20 …
YHC hasn’t been able to Q in a while. He was scheduled at the beginning of August but an injury sidelined him and he had to switch. Good day to be in the gloom with our brothers and getting some work in. We had a great crowd with some guys showing back up we haven’t …
10 pax for a back-to-school 12 circuit workout session. No Tardy slips on this fine morning. Music from the angst of my high school/college days. #GrungeRock #Flannel #MoshPit Everyone was so angry back then. Now it’s all peace, love and understanding. Yea right. Some of us are even worse today. 🙋🏼♂️ I think all pax …
Back 2 School w/ Good Hands – We All Learned SomethingRead More »
8 PAX indulged Good Hands this morning celebrating 15 years of marriage. It was moist. “Thank you” guys for your support in all our marriages. Please continue to stay involved in our lives. Be intentional. Ask questions. Stay connected. Conditions: 75 Degrees and damp Disclaimer Prayer Mosey to Block Pile COP SSH 7 LBAC 7 …
16 Pax showed up for Good Hands’ circuit training this morning. Very similar to Tues at Shawshank but that’s ok. Good mix of tunes and mumblechatter. Always great to go back to where QIC spent so many years. Love these guys! Conditions: 49 degrees and clear – perfect COP SSH 15 IC TTT 15 …
15 Pax showed up for Good Hands’ circuit training this morning. The 2nd greatest American band provided the tunes. A few pax were disappointed that Nickleback and Creed didn’t make the rotation. Maybe next time…JK. It was great to see an “almost FNG” out there – Jason Hulion aka Dookie. Hopefully he will come back. …
With the 2022 Dam2Dam Relay just around the corner YHC wanted to come up with. workout that was easy on the legs as some of the Surge PAX are running a good amount of miles on race day. However in the spirit of Race Week, it also had to have a touch of creativity. Here’s …
10 Surge PAX Get in a Leg-Friendly Race Week BeatdownRead More »
Conditions: *cold, * 32* Disclaimer/Prayer The Thang:If the Leaders Lead- the pax will follow: As AOQ of the #Detainees,it is only right to kick off the new year with a BR Q. Plenty of mumblechatter to be had, but excellent work by all. Here is how it went down. Circle up:-SSH x10 IC-11 Merkins OYO-TTT …
Dad (Peachy) is out of town this week so the kids decided to run a different route this AM. Pass Ball led us to every bit of elevation in Gilbert. Good fellowship run that saw an #Elvis and almost a #Graceland. Conditions: 64 degrees The Thang: Disclaimer, BOM The Route: Turn left out of old …
Weather Conditions: 40° & extra gloomy It was a glorious, extra gloomy morning as 9 pax came together full of vigor and excitement for whatever was in store for bootcamp. Since the relocation of the beloved block pile, YHC has not attempted to bring back the popular Circuit of Pain. The plan this morning was …
Five Pax slipped out of the fartsack on this, the day that marked 80 years since the attack on Pearl Harbor. Disclaimer Prayer Declaration: THIS IS NOT A DRILL!! 5 Burpees OYO where we stand Mosey to the stairs adjacent to the track, stopping 4 more times for 5 Burpees OYO. Circle up for Overhead …
YHC took the lead at Turning Point for the first time since….umm…..let’s see….(checks notes)….well, let’s just say it was a long time ago. 6 pax joined in for a Saturday morning boot camp. Conditions: Cold, mid thirties. THE THANG: Disclaimer/Prayer Mosey to the back parking lot for COP: SSH x 10 (IC) TTT x10 (IC) …
8 pax beat the fartsack to get better at Turning Point this morning. 37 degrees, clear skies, lots of stars, and no wind – a great way to start the day. Disclaimer/Prayer/Start where we stand SSS 10 IC Plank Jack 10 IC TTT 10 IC Mtn Climber 10 IC Windmill 10 IC Mosey around the …
Weather: 48* & clear BOM, Disclaimer, Prayer Circle up: All exercises X 10 IC unless otherwise noted TTT, LBAC (F then R), Motivators (5), IW, Merkins- OYO Lap around front lot and back to front of school. Box with 10 exercises written on it. 4 rounds. 1st X 5, 2nd X 10, 3rd X 15, …
Pretty good speed discrepancy at The Bounty these days so OYO is the best way for all pax to maximize their 45 minutes. Thanks to Kukoc for helping me see the light. No matter your speed, betterment was achieved by all. Conditions: mid-60s The Thang: Disclaimer, BOM 2 lap warm up Mile Repeats with fartleks …
Weather: Cool 66 degrees, perfect boot camp weather The warm up: Little baby arm circles x 10 IC both directions Windmill x 10 IC Overhead hand claps x 10 IC Micheal Phelps x 10 IC Dirty bird x 10 IC Plank, lay flat then extend arms into a trunk extension position Lay on back and …
Leg friendly – upper body “unfriendly” block beat down by CansecoRead More »
Conditions: Muggy morning in FLexington SC. YHC was glad to show up and pay back the pain that Coon Dog brought to Spur! Disclaimer Opening Prayer Mosey to the brickpile and grab two bricks Circle of Pain SSH X15 IC TTT X10 IC WM X10 IC Hillbillies X10 IC Slo-Mo Squats X10 IC Lunges 10 …
Conditions: 75d, moist Opening prayers and pre-workout mumble chatter. Warm up: 20 IC-SSH 20 IC- LBAC fwd10-IC-Overhead Clap20-LBAC rev10-TTT The Thang:Had a Q laid out, woke up thinking about it and how I would incorporate the blocks and decided that I didn’t want to do the same old thing. Haven’t done man makers in while so …
6 PAX met YHC for his second Q of the week. Conditions: Prayer Warm up: Mosey to the top parking lot and circle up: TTT x 10 IC IW x 10 IC Hillbillies x 10 IC Plank Jack x 10 IC (no recover) Mountain Climbers x 10 IC (no recover) Plank Jack x 10 IC …
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 Thang”: 15 PAX (a few good men) got up and fought of the snooze demons to make themselves better today. They came to smell what the Darla is cooking! Conditions were moist and humid…Time to bring it on! Warmup/CoP: After disclaimer, Indian run/jog around the Depot (guessing about 800 meters) to wake the body …
16 Pax showed up for a 16 pain station “beat down” hosted by Good Hands. Explanations may have run a little long and I apparently forgot how to use a phone/blue tooth but once we got rolling all was well. Has there ever been 2 skateboards, a boogie board, a kids bike and a pogo …
Weather Conditions: 75° & 92% Humidity It was a glorious morning ITG as 15 Pax came together, many of which have been away from the Shank for far too long. As the HC’s came rolling in the evening prior, YHC knew we were all in for a great morning of fellowship, and that the workout …
Weather Conditions: 72° & 92% humidity 5 Pax decided to get better today by posting at Shawshank this morning. This was a poorly timed Q choice for YHC, having just returned from vacation the evening prior, but such is life when you sign up to Q 6 months in advance. Regardless of YHC’s preference to …
Condition 72 degrees Disclaimer No FNG Prayer The Thang Mosey to grab two bricks per person. Warmup SSHx20 TTTx20 Imperial Walker x 20 I turned on Thunderstruck. We did little baby arm circles until we heard thunderstruck then we did arm raises. All of this done with the bricks. This was a shoulder burner After that …
6 pax assembled ‘round the shovel flag this morning at Jumanji to make their downpainment, burn off some holiday calories and get better. The Thang Disclaimer & BOM led by YHC Mosey to canteen building COP (All in cadence) Windmills x 15 Hillbillies x 15 Imperial Walkers x 15 Slo mo Squats x …
Weather Conditions: 72° 3 Pax bested the fartsack and emerged at Shawshank this morning ready to work. Upon realizing that YHC would be StrideLiting alone, an alternate opportunity for some pre-boot camp setup presented itself. A few bricks and cones were laid out and a loose idea of what would take place was formulated. To …
It was a muggy Monday on the LHS track but 5 of us made it through. YHC dropped a few Hoist bucks in the swear jar this AM. #Cobains. Part of the disclaimer this AM was YHC was a little crabby because I didn’t sleep well but #nevermissmonday, right!? Conditions: 70 degrees, 91% humidity The …
Pax tackle Surge Speedway Everyone showed up at Surge to celebrate YHC’s birthday expecting some cake and possibly some Waffle House but I could not disappoint and brought them something more appetizing. Conditions: Nice and breezy – perfect weather Disclaimer (Slow you stop, Feeling it you go) Explained to PAX that we would be running …
Conditions: 75d, slight wind, humid Opening prayers and pre-workout mumble chatter. Warm up: 20 IC-SSH 20 IC- LBAC fwd10-IC-Overhead Clap20-LBAC rev10-TTT10-Merkins OYO10-Squats OYO The Thang:6/21/17- a husband, father, runner, friend, F3 Brother of Lexington, John *Cheech* Flanagan, left this earthly world for a eternal one in heaven. The legacy he left has greatly impacted the community …
Weather Conditions: 72° & 92% humidity 12 Pax defied the fartsack and posted for betterment this morning. These pax are so strong, watches weren’t even registering they were actually working out and they were getting reminders to start moving in the middle of boot camp! Still, in the end work was done and everyone got …
Turning Point Boot Camp 6/2/21. 0500 Weather: 72 degrees and humid Disclaimer and morning prayer THE WARM UP Mosey to back teacher parking lot 1. Pump jumps x 15 2. Squat cross arms x 15 (Mumble chatter notable from Wapner as nothing feels normal to …
Weather Conditions: 68° 10 Pax overcame the fartsack and posted this morning for an easy AMRAP. It’s always fun to venture over to the Hollow to see what they have going on. The plan this morning was pretty simple with 11 stations laid out. Work was done, and everyone got better. As for the details, …
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 …
Conditions: Disclaimer Opening Prayer Mosey to field The THANG: SSH X20 IC WM X10 IC TTT X10 IC Biker Shuffle: https://www.youtube.com/watch?v=L9ggS1y4_N8 Jacob’s Ladder/11s for all listed workouts 1 Overhead clap 4 Count then 10 Squats 1 Imperial Walker 4 count then 10 Lunges each leg 1 Merkin then 10 American Hammer 4 count Moses, Aaron …
Weather Conditions: 61° 9 pax posted this morning hoping to offer YHC the same thoughtful constructive commentary that is shared with them at their own Qs. Though it is difficult to critique a workout as well planned and thought-out as the one they experienced this morning, the pax did give a solid effort toward making …
No FNG Disclaimers Pray in Mosie to the block pile area. Warmup SSH Bear Plank toe taps TTT Grabbed blocks The Thang 10 reps 10 exercises Front shoulder extensions with block Shoulder press with block Tricep extensions with block Curls for the girls with block Block rows Block swings Hand release Merkins Ski planks Over …
13 Pax showed up at Shawshank this morning and we all left a little dazed and confused. YHC was the one who was most confused as it’s been awhile since I’ve been on the Q sheet. Tunes were rockin’, courtesy of the Dazed and Confused soundtrack…as it was 4:20. (I don’t know the significance but …
Conditions: Beautiful Pledge of Allegiance BOM Disclaimer Not a professional, modify when needed YHC decided to change it up a little bit and warm up in the parking lot. Everyone was a little confused at first but it went just fine…. I guess. Halfway through warm-up YHC realized that the whiteboard with the majority of the work …
Conditions: *pleasant, southern snow-pollen, * 56d* Disclaimer/Prayer The Thang:Walking Wounded coming off P200 run, followed by a NoHelp Q, YHC needed to change it up a bit. Decided to break out the battle ropes and they didn’t disappoint. Here is how it went down. Circle up:-SSH x20 IC-TTT x20 IC-Merkins 10 OYO-Arm Circles x 18 …
Weather Conditions: 52° 11 strong pax arrived this morning to help celebrate YHCs 32nd birthday. Props to those that just finished the Palmetto 200 this weekend and also great having Ranger, Grave Digger, and Genie back out at the Shank for boot camp. The workout plan was minimal, but at the end of 45 minutes work …
Weather Conditions: 57° & perfect The time changes tonight, so 8 pax took advantage of their last chance to workout under the light of the sun before we all go back to being anonymous silhouettes in the darkness. These pax came to work though, so YHC tried to deliver on their lofty expectations. Here is …
On a 39 degree March morning 14 PAX defied the fartsack for Mercy Rules trip to Surge. T-Claps to the large group that ran a 6 mile stride lite prior to bootcamp. Disclaimer / Prayer (Thanks Black betty for pointing out that I forgot to mention that I am NOT a professional) The Thang: Mosey …
When: 2021-02-23 Weather: 41 and clear Circle Up, Disclaimer and Prayer: Mosey behind the lunchroom TTT x 10ic SSH x 10 ic LBAC x 10ic Reverse LBAC x 10ic Overhead clap x 10ic Today’s workout was 3 rounds of Elevens on the basketball court. Round 1 began with 10 Curls for the Girls …
Cinco Q Today: 8 PAX posted for some 4 Corner fun, Miles were earned and muscles were burned. Weather: Beautiful clear crisp 48 Degrees. Circle Up Pray Mosey on over to steps near gym Circle up and stretch it out 20 seconds of Arm circles (Front and Back) 20 count Side Straddle Hop 10 Count …
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 …
Conditions: *windy, cold, * 35* Disclaimer/Prayer The Thang:Lately we have been wearing out blocks and that fresh paved drive. YHC needed some change. Decided to take the men on a field trip off campus. Plenty of mumblechatter to be had, but, excellent work by all. Here is how it went down. Circle up:-SSH x20 IC-TTT …
Conditions: Very windy. Made what would be a cool day into a chilly one. Disclaimer Opening prayer Mosey to the warm-up area SSH X10 IC TTT X10 IC WM X10 IC Michael Phelps X10 IC Danced to Copperhead Road Mosey to corner of track American Hammer X20 OYO One-Leg Pikes X10 Each Leg OYO Mosey …
Intro, disclaimer, check for FNG’s, let’s go. 11 pax turned up in the blustery 40ish degree gloom to see what ol’ RC would think up for their betterment. YHC hopes he did not disappoint. After an rather innocuous warmup with some old favorites, the Burpees and Bear crawls began. Then a mosey to the afore …
Who knew the number of lives that would be touched by this AO in the little community of Oak Grove. Over the last 5 years, countless men have communed and grown together in a physical, mental, and spiritual way. It’s been such an honor to be a part of this group and know they’ll continue …
5 men dropped the #DRP and posted at Shawshank in hopes of getting a little better. YHC knew that these cats like to get after it, so the plan was to run, work, run, work, run, etc… etc… etc… Hard work put in by the Shankers today.. Conditions: Low 30’s and frosty Disclaimer and …
YHC wanted to give the PAX that were unable to make it to Convergence an opportunity to complete the workout. Let’s just say that those who made it were more than happy to get to do it again. Also, those who led now have the chance of doing the entire workout! Except Ebert, the fartsack …
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 …
No FNGs Disclaimers Prayer The Thang Warmup SSH Imperial walker TTT – Through the tunnel Ring of fire Grab bricks Little baby arm circles while others hold there arms up. Start with 10 – 3 count. Once everyone completes the 10 little baby arm circles we start over but reduce the count by 2. Burpees …
YHC set the alarm for a little earlier today to get in a Rucklite prior to bells. The alarm went off and the urge to fartsack was strong. YHC resisted and put in 3 miles. Several of the PAX are out of town or had to work, so we new the numbers would be low. …
Twas a cold and blustery morning in the Smokehouse gloom and as our A #1 Bouknight Jr. had to call in for a substitute, ole Nubby decided step up and go Black Snake hunting. Actually YHC was prepared to do a no running Q as he heard wind of a newly named Pax that might …
Conditions: Not too terribly cold, there was a strong wind at the top of SnakePit. Some of the Spur PAX even came to join. All-in-all a good day to turn 25! Disclaimer Opening Prayer Mosey to the brick pile and grab two bricks SSH X10 IC TTT X10 IC WM X10 IC Michael Phelps X10 IC …
Oh yeah, feels good to be back leading the TP men in the gloom. It had been just over a year since YHC had last Q’d an in person workout. (Thanks, Booster, for the nudge.) Heck, for the most part YHC has been out of the gloom for quite some time with a newborn, sleepless …
Weather: 46, full moon Disclaimer/ Prayer The Thang: 15 Pax beat the fartsack to compete in an Ultimate Frisbee Game YHC asked pax to follow him…Wap ask half the pax to follow him? Slow Mosey to front of lot and then down to teacher parking lot to circle up (well this was the plan…half of the …
27 pax descended on Jumanji this morning, 26 for the 7th stop of The Gauntlet and the first ever Monday bootcamp workout for the AO, and 1 for a long run. Jumanji’s specialty workout is known as The Ark. (More details in the Moleskin) The Thang Pax instructed to partner up (ideally with someone …
#CampaignQ #24 landed at The Bounty this AM. Good push this AM with an impressive mileage total for speedwork. We got in most of what YHC planned. Tribe earned 1000 Hoist bucks. Well done, Tribe. Conditions: 61 degrees The Thang: DisclaimerBOM Warm up 400m moseyDynamic Stretches 400m – 800m – 1200m – 1600m – 1200m …
10 Pax beat the fart sack and enjoy the 2ndF of friendly competition to start YHC 36th lap around the sun. I will have to admit that my lap time around the sun is getting faster with age, at least it feels that way. Weather: Low 60’s Disclaimer Prayer Warm-Up: Warm-up? What’s that? The Thang: …
I believe Lennon and McCartney made a big deal about turning 64. The line goes, “Will you still need me…will you still feed…when I’m 64.” But what they didn’t know was that 65 is the real deal and Breaker Breaker came to feed. “Will you at Graveyard please arrive…Will you be there to give me …
YHC has the honor of the 6 yr SnakePit Anniversary Q. Conditions: Humid, but relatively cool. Opening prayer and then disclaimer Mosey to warm-up area and then warm-up lap Planker Omelette Dirty Dogs 10X IC Right Leg Alabama Bootie Kickers 10X IC Right Leg Dirty Dogs 10X IC Left Leg Alabama Bootie Kickers 10X IC …
Shawshank Q 8–18-20 YHC took the handoff from former Detainee Lego, his only advice was to add burpees! Check and done! It’s always a great time with the Shanker’s, and today was no different! Always a good time and plenty of hard work out here! Here is how today went down! Condtions: 75 and muggy …
Conditions: 72 Degrees and Humid The Thang: With all the events being cancelled due to Covid -19, YHC could not have been more proud of the 21 Pax who showed up to take on a new challenge. Even though The Kraken was advertised as a 2-Hour sweat fest… it did not scare these Pax. It …
Conditions: Not too cold and not too hot at SnakePit. Great conditions for some fun. Disclaimer Opening Prayer Mosey to bottom of stairs Warm-up lap TTT X10 IC WM X10 IC PAX proceeded to do Death by Monkeys exercises are listed as follows All exercises are done within a minute and done as follows: 1 …
Forecast was for rain, but it was perfectly timed to only rain when we were under the shelter today. Thank you Lord for all the little things you do! 73 degrees and 98% humidity. We started with our Lord’s prayer and the pledge of allegiance. We then ran around the back of the school. Circle …
27 PAX posted at Shawshank this morning to celebrate the 6-year anniversary of F3 Lexington’s first #WestSide AO. Conditions: 70 deg F, typical humidity, typical Shawshank wetness 1 Minute Warning, FNGs, Brief History Lesson from KD, Disclaimer, Prayer Mosey to the Big Field for COP led by Ken Doll:– SSH X 10 IC– Merkins X …
YHC was pumped to Q again at Shawshank. The moisture, the blocks, the humidity…thankfully humidity was missing. 2.5 showed up for SL (Lego and Coon Dog put in a strong showing while YHC showed up late and put in less distance). 5:26am was showing on the watch and then, out of nowhere, headlights appeared in …
8 PAX posted at the interim Shawshank AO this morning. T-Claps to the 4 that posted for a sweaty Stride Lite. We had 4 PAX at the one minute warning, and somehow doubled by the time the workout started. Conditions: 74 deg F and humid as all get out FNGs, Disclaimer, Prayer The Thang: Improvized …
Weather: 73 degrees; Humidity – Amazon Junglesque This was the first Urban Legend Q for YHC. I always enjoy coming out and seeing the sights of downtown Lexington during the early hours of a Friday morning. Major props to Argyle for volunteering me to Q. This guy knows how to delegate and get after it …
2 pax do the harder thing and beat the fart sack for YHC’s Zoom VQ. Conditions: Mid 40’s and clear, I think. I was in my garage. Warm-Up: (Everything was OYO) SSH x 15 LBAC (forward) x 15 OH Arm Clap x 15 Dirty Birds x 15 LBAC (reverse) x 15 IW x 10 (each …
After a few weeks off for sickness and vacation and just general slackness YHC returned to Graveyard to lead this fine group of men. Great work put in by all. The music wasn’t too shabby either (IMO). Conditions: 54 degrees and damp but we missed the rain. The Thang: Disclaimer – BOM – Prayer COP: …
This workout is on a traveling circuit and YHC was happy to bring the pain train to the boys of Graveyard! Kelly has made several stops and the group was eager to see what the rumors were about, here’s how today went down! conditions: 50 and no rain! the thang: Disclaimer, Prayer, warmups. Warmup- SSH …
Last of the Valentines Day Chocolate Gone! Graveyard Backblast 2-18-20Read More »
YHC was stoked to take my first trip to beechhouse and meet some of the new guys, looks like that still needs to happen because 2% of beech house boys showed up to party, but that was all we needed today and we didn’t let lack of attendance stop us from the throwing down! Huge …
4 PAX showed up on a cold Tuesday morning to start their day off on the right foot. We didnt move around much so the tunes were blaring. A hard rock assortment courtesy of Mercy Rules M that even Wild Hog would be proud of. Great times and great work by all! 1 Min Waring …
YHC missed Boo Boo’s Q at Ambush back in December so in an attempt to make up for it, YHC secured himself a spot on Detention’s Q sheet. What YHC didn’t know was that it would be on the coldest day of the year. Extra HIM points to Bar Crawl for showing up in shorts. …
Ambush Week (and a half) at Detention Comes to a CloseRead More »
YHC planned on the Shealy Rd route and almost posted it the night before for any of those Pax that would want to meet up along the way or jump from behind a trash can and scare the hell out someone. But as we gathered readying ourselves for the run 1 Pax decided to voice …
Weather Conditions: 32° 9 Pax embraced the suck of some cold weather and got better for it, nicely done men! As for the workout, here is how it went: Disclaimer and Prayer Mosey around the Parking Lot and circle up next to the Concession Stand COP ▪ SSH x25 IC ▪ Imperial Squalkers x10 IC …
Instead of the standard 200/400/800/1600 speedwork distances, the men of the The Bounty ran odd distances this AM. Conditions: low 40s, breezy The Thang: Disclaimer BOM Warm-Up Lap Dynamic Stretches 300m x 2 500m x 2 700m x 2 900m x 2 Total Distance: 4 miles COT & BOM Devo: Philippians 4:6 “do not be …
With rain overnight and still lingering this am, a game of cards was put together in an attempt to keep the pax dry. 5:59 – 1 min. warning 6:00 – circle up, disclaimer, prayer Mosey half way around the front parking lot, then stop and circle up for warmup. Exercises were IW, OHC, HB, TTT, …
I can’t brag enough on these men! I can’t count the times that several of these men posted when others would not. Their commitment and active stance make up the back bone of F3 Nation! No excuses. A million reasons not to, but put in work anyway! Proud of these dudes! Today was a creation …
YHC took the reigns of Wednesday morning Wander again and decided to try something different. 7 pax beat the fartsack to brave the cold and wind. Welcome, Disclaimer, BOM Weather: 45ish degrees and windy The Thang: The Pax started out like normal, rucking down main street. When we arrived at the 9/11 memorial we circled up …
THE WEATHER: Wet and Cold THE THANG: YHC Scraped what he had planned and went with something that could be done under shelter where it was dry. Fortunately YHC had a F3 deck of cards. The number on the card x10 was the rep count. Face cards were worth 25. And an Ace was worth …
6 Pax beat the fart sack and do the harder thing and enjoy talk of icing and investigate an unusual number of cars parked on the path of our favorite retail parking lot stroll. Weather: Cold The Thang: Disclaimer-Prayer YHC led the pax on a lap of the parking lot while the late arrivals …
Weather: clear, cold, 36 degrees The Thang: intro, disclaimer, prayer Mosey around the parking lot for SSH x 31, more moseying, SSH x 20, more moseying, SSH x 20, TTT x 10, windmill x 10, LBAC (forwards) x 10, overhead claps x 10, LBAC (backards) x 10 Mosey to the upper field for a coupon …
WEATHER: Cool weather 60 Degrees. Perfect weather for Burpees. THE THANG: You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. Beginning of next minute rinse & repeat for 10 sets. Run one lap around parking lot. You have 1 minute to complete 4 Merkins, 4 Bonnie Blairs, and 4 Burpees. …
20 Pax post to The Hollow for a Tuesday morning VQ beatdown with Hedges. Among the mumblechatter this morning YHC may have overheard some disappointment over the amount of running. Due to popular demand, YHC decided to dial up some modified Dora 1,2,3s to oblige the PAX with some additional lung capacity. 8 PAX for …
12 Pax came out to Tread for their DRP, many needing a cleanse from a certain sporting event the day before. The following is at least similar to what actually happen. Weather: 70ish and clear, as close to perfect as you can get Disclaimer/Prayer The Thang: Rucks on and off we go towards Lowes (Blue …
WEATHER: Wonderful, low humidity. Felt like fall THE THANG: ROUND ONE: Line up at the shovel flag and Sprint to the first set of stairs by the school. Up and down the stairs and jog back. Round trip is 0.11 miles. Give the Pax 10 seconds rest. Rinse and Repeat 15 times. ROUND TWO: Modified …
YHC was asked to come back to Detention by Hot-4-Teacher. And more importantly he begged for an Old School Burpee intense Rinse & Repeat workout. Always eager to please the PAX IYHC put himself down on the calender. When the Day showed up H4T was AWOL. I will leave it to the regular Detainees to …
YHC needs to ready himself for the BRR and having missed the last opportunity today’s gloom was critical. The route was even adjusted slightly thanks to then insights of Doodle. Punishment will be dealt out at a later date. Belding was also up for the challenge as we wondered where Puck rode off to. Nevertheless …
Conditions: Clear, 78 degrees, humid and hot. COP, Not a Pro, No FNGs, No gloves needed today. Mosey to the front of the school and introduce the start line of the quarter mile “track” at Surge (parking lot and student drop off). 1 lap mosey with Frankenstein’s, Butt Kicks, Deep Lunges, and TTT (IC). Back …
It was an honor to lead the men of F3 Surge to celebrate my 50th Birthday and deliver a beatdown! Here’s how it went down: Disclaimer/prayer Mosey to block pile 50 CFG Side straddle hop ic (10) TTT (10) Imperial walkers(10) Overhead claps(10) Big arm circles(10) 50 CFG Partner up and head to the grassy …
Buttdial delivers a burpback “Respect” Q to SurgeRead More »