There are a few infamous songs in the fitness community with repetitive lyrics. Thunderstruck and Roxanne came to mind are absolutely terrible. YHC did a little searching on the internets and found a few more and prescribed some exercises to them. The Sturgill Simpson song doesn’t have a repetitive lyric…I just like and decided to …
Saturday’s ITG are a blast. The Q sheet was open, my sister-in-law was on town, what an opportunity for a morning out with the guys. YHC jumped at the chance to Q and all the pax enjoyed it. Tad humid, perfect day for some block work. Quite a number of these dudes showed up for …
Our bodies caught a little break yesterday when severe weather caused the postponement of our trip to Smokehouse. After the beatdown at FUEL, we got back to more running up and down a hill this AM at F3LexSC’s original specialty workout, The Reaper. Conditions: 70 The Thang: Disclaimer and welcome by Hemingway, explanation & BOM …
Another great day in the region as 51 men posted for Day 8 of The Gauntlet. The workout and devo hit equally hard this AM. Appreciate Bulldog and Shine for delivering. Conditions: 60s The Thang: Disclaimer, BOM The Halfpipe: 4 Cone Relay. P1 runs to far cone and back, P2 takes over. Every 9 minutes, …
The Gauntlet landed at Shawshank’s Slammer this AM. The calling card or #crowdpleaser for Slammer is bear crawling the bridge that seems to lengthen with each lap. 13 pax remain for the honor of Gauntlet 2024 perfect attendance. Conditions: 66 degrees The Thang: Welcome and Disclaimer by Hemingway, explanation and BOM by Shades The Slammer …
Week 2 of The Gauntlet kicked off this AM at The Viper. If you like stairs, you’ll love this one. The Viper boasts 4 sets of stairs leading down to the WKHS track. It’s a non-stop run up and down the steps with some exercises thrown in. The Beep Test at the beginning is always …
Week 1 of The Gauntlet concluded this AM at Cromp. It’s been a grind but that’s the point. PUSH THE ROCK! Cromp is a combo of Stomp (run group at RBHS – at least it once was), and Crypt (bootcamp at RBHS). Do some exercises and run a loop until time runs out. Always a …
When Hemingway and YHC were putting together the Gauntlet schedule, we both independently had CAT5 on the list even though it went away years back when CAT moved to Lakeside Middle and became Junction. We both felt it was one of the better AMRAPs in our region. The original CAT5 has blockwork but, since those …
Gilbert America flexed its muscle this AM as 32 men posted for Day 4 of The Gauntlet. A few of us started a high intensity workout on Thursday’s at Tomahawk a few months back. Not that other bootcamps aren’t high intensity but 150 burpees and running up and down Goat Hill before, during, and after …
Our rock pushing continued on Tuesday as our original AMRAP, Kamikaze, hosted day 2 of The Gauntlet. Good to see fresh faces join us as 3 more AOs decided to send a representative. So far, 21 pax have posted both days. Appreciate Quisenberry and the men of Turning Point for the hospitality. Conditions: 60s The …
It has been said recently that The Bounty is one of the better workouts in all of F3 Lexington so, when it came time make the schedule for The Gauntlet, putting it on the schedule was a no-brainer. We appreciate Hoist for leading the workout and certainly appreciate the 30 pax that are now eligible …
Under a full, bright moon, and to the soundtrack of the shuffled Gilbert Baseball playlist, 15 men rose early to get introduced to Monica. The Nantan validated at least one music choice so that felt good. Spackle was there and that felt even better. Enjoyed it men, USC you soon. Conditions: mid 40s The Thang: …
We played holes 1-8 at The Hollow on Tuesday. UL picked up where we left off, playing holes 9-12. While we didn’t finish Amen Corner, hard work was done. Tclaps to the guys running V2V tomorrow that still showed up this AM. Conditions: 55 degrees, breezy The Thang: Disclaimer, BOM Mosey to amphitheater for COP …
Hello Friends…it’s Masters week so we must do a Masters-themed workout, right?! With the Masters theme song, Tom Petty, and Samantha Fox as our soundtrack, we simulated as many holes of Augusta National as we could in 45 minutes. We made to hole 8. So many shanks, 3-putts, and chili dips but it was fun …
Got home late last night from a double header at Strom Thurmond HS and thought about making a call to the bullpen. The accountability this group provides overtook the call of the ‘sack. We put in some work and had some laughs. Didn’t wake up this morning thinking that we’d be discussing the movie Boomerang …
The goals were 10 reps of 400m fast and 4 miles . We achieved those goals. Well done, Men. Conditions: 53 degrees The Thang: Disclaimer, BOM Warm up 800m, 30 sec stretch OYO 400m fast, 100m recovery mosey x 10 Recovery lap+ COT & BOM Devo: “He who has God and everything else has no …
Monica made an appearance at UL this AM. Good mix of proper form core, leg, and upper body exercises with some running. Appreciate the parking lot coffeteria from AB. Conditions: mid 50s The Thang: Disclaimer, BOM Mosey around parking lot to get blood flowing COP SSH x 10 IC Hillbillies x 10 IC IW x …
Ten years ago last weekend, F3 Columbia gave it away to our Lexington community and we are forever grateful. Six months after that, we became part of the new F3 Lake Murray region. Three months after that on December 19, 2014, F3 Lexington became a region. What a ride it has been. So, today, we …
Found Fat Amy searching for WODs on the internets and decided HIThursday was the right place to introduce her. Decided to throw in some Goat Hill Miles to please the crowd (and fill time). Burpee count was pretty high (80) so YHC apologized on behalf of Amy to known burpee-hater Peachy. As always, enjoyed it, …
Shoutout to F3 Harrisburg for this WOD. This was originally posted by them during COVID lockdown when we were doing virtual workouts. YHC has been hanging onto this one and decided to bring it out, inserting Tysons instead of the prescribed Merkins. Always a great time with the Thursday Tomahawk crew. Conditions: mid 40s The …
Eight years ago today, I went to the gym in the afternoon because I had missed that morning’s workout. Probably had something to do with our 6mo old keeping us up the night before, but who knows. My friend happened to be there too and we talked for a little while. Later on, he sent …
We made Jam work out this AM. He’s going to be sore tomorrow. Appreciate y’all allowing YHC to lead F3LexSC’s most accomplished run group this AM. Always a good time. Corporate gives you high marks. Conditions: 39 degrees The Thang: Disclaimer, BOM Mosey around PHMS, found the wind, retreated back to main parking lot COP …
YHC celebrated an early birthday with 9 of his closest buddies today. We had 6 for Stride Lite who were getting in some training for D2D. We are blessed to be able to do what we do at F3 a few times a week. Stay grateful for those many blessings. Here’s how it went today: …
Yeah, it was cold but we managed to run 4+ miles fast. Got better through this workout YHC found on the internet. Conditions: 25 degrees The Thang: Disclaimer, BOM Warm-up mile 6-5-4-3-2 600m fast, recovery 100m 500m fast, recovery 100m 400m fast, recovery 100m 300m fast, recovery 100m 200m fast, recovery 100m x 2 COT …
7 men showed up for each other in 25 degree weather for another edition of #HIThursday in Gilbert America. The workout consisted of heavy block work with some Goat Hill runs. Appreciate these men for showing up for some hard work. Conditions: 25 degrees The Thang: Disclaimer, BOM Warm-up mosey around parking lot to get …
10 years ago today, YHC and soon-to-be-named Good Hands trekked across the dam for our #FirstBell at Depot. It was 28 degrees and we were ill-prepared for the weather and the beatdown. Ten years later, he were are, much better physically, mentally, and spiritually. If you commit to it, this F3 thing really works. YHC …
YHC has to pinch hit today because Argyle has the crud and well, someone had to lead. Last night was busy so BC had to be thought up on the fly. It was close to perfect, except someone forgot to send the memo out that the playground behind the police station was under construction, so …
Running through construction sites at Urban LegendRead More »
The last time YHC Q’d there was a lot of goofing off and little effort put into BC. Today was much improved and YHC was glad to see the PAX giving what they had on a chilly and windy gloom. Now, the goal for YHC is to do the perfect workout and make my “dad” …
It was cold and breezy but we got a little faster this AM. Welcome to The Bounty, Duff. Conditions: 39 degrees, breezy The Thang: Disclaimer, BOM Warm up mile Speedwork 400m fast, 100m recovery mosey 800m fast, 200m recovery mosey x 4 Cool down 800m COT & BOM Devo: 1 Corinthians 16:13-14 Prayer Requests: Nettie …
To the soundtrack of 80s Hair Bands, the Surge pax met Monica this AM. They also met renowned 80s hair glam rocker Lita Ford, too. Conditions: 42 degrees The Thang: Warm up mosey, grab blocks for later COP SSH x 10 IC Hillbillies x 10 IC IW x 10 IC Michael Phelps x 10 IC …
After Tomahawk’s inaugural HIThursday of the the Bert and the subsequent Goat Hill Gauntlet, YHC had to dial up a good’n. We bought in with 50 burpees up and down Goat Hill and cashed out with the same. The middle consisted of some other fun stuff that shot to thrill. The crowd seemed pleased. Certified …
Crypt pax met Monica this AM. The pax requested 80s music which was all good until an unfortunate Rickroll occurred. We peaked at Danger Zone. The rest was mid to suss Conditions: 36 degrees The Thang: Warm up mosey and circle back to pick up stragglers COP SSH x 10 IC Hillbillies x 10 IC …
Full body workout this AM was enjoyed by all this AM. Plenty of merkins, bear crawls, and walking lunges on 1/2 of the Slammer course. The pax were oddly compliant with minimal complaining. It was kind of weird. Must’ve been because it was a no-burpee workout. Appreciate all the hard work. Great seeing Muggy back …
Introduced the BH guys to Monica this AM. She’s a beaut. Thanks for having me. Enjoyed it. Playlist was Hair Bands until the speaker died. Conditions: 55 degrees Disclaimer, BOM Mosey to COP SSH x 10 IC IW x 10 IC Hillbillies x 10 IC TTT x 10 IC Merkins x 10 IC World’s Greatest …
October is always a great month for myself, being my birthday month. Couldn’t make it earlier in the month due to travel, but made up for it at the end with some 39’s to celebrate the last year in my 30’s. Some Pax were clearly still feeling the rush from an outstanding SL route. Some …
10/19/05 was a special day in YHC’s life as my 1st son was born. He turns 18 today so YHC decided to theme a workout around him. Playlist was songs from 2005. Soaker nailed the secret theme after 18 IC reps during COP. Coon Dog not so much. Great having the Coker family out. We …
The morning started out great as YHC parked in Mercy’s coveted spot. Then, Monica was introduced to the men of The Junction. The morning got even better. With permission, we did run a little bit but not too much. Appreciate these guys for putting in some work. Soundtrack of the morning was Southern Rock. Conditions: …
Great to be back at Urban Legend. So many useful pain stations to please the crowd. Butler is YHC #1 choice so that’s where we went. The quest for the perfect Q continues as YHC performed the wrong exercise at one point. Appreciate the accountability, fellas. Glad to see some old friends like Pick Axe, …
The goal today was to keep the pax moving, limit the standing around, and focus on form through low rep counts. Monica is the perfect workout to accomplish these goals. Soundtrack this AM was Classic Rock. Garth approved. Tclaps to Lego for showing up with a bum knee and modifying. Just do something! Well …
What a glorious morning to be ITG! High humidity, lots of testosterone, and good dudes. Little backdrop for today’s workout. YHC has 10 cones with exercises written on them with a Sharpie. This was no good for today’s BC, so a late night run to Walmart was in order for a fresh role of duct …
Six PAX celebrated the first Saturday of September, and first real football Saturday of 2023, with YHC at Shawshank. We had a lot of fun and a few of us put in some work, while others did some half squats, quarter merkins, and talked the whole time. This annoyed YHC significantly, so some extra credit …
YHC is still nursing a knee injury so any kind of running was out of the question. So decided to bring the PAX some dumbbells to play with. Was very pleased to see great attendance for a very Full Stride Light. Can’t wait to get back to running. Prayer and Disclaimer was given. Instruction were …
The morning began like any other in the Midlands…alarm, bathroom, get dressed, start sweating as soon as you open the front door. Wow, was it ever humid this morning. Thank goodness we had an easy route during SL. 3 pax showed up for a light jog this morning, only to be hoodwinked by some nasty …
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …
6 pax woke up and were present for my birthday Q!! Mumble chatter was present but low, by Shawshank standards. I surprised the pax with a birthday present of 20 brand new, F3 stamped blocks. Hopefully these will not get taken. After determining where to stage said blocks the pax and I got to work…. …
For reasons known only to the incomparable Duff, Steven Segal was a big topic of conversation this AM. YHC felt Under Siege with all of the Segal talk. Doo Dah, as many of you know, is obsessed with John Wick. His 2nd favorite obsession beyond this one: Alas, Doo Dah wasn’t present so John Thick …
We learned 2 things during our warm-up mile mosey: 1) It’s Dominion’s 5-Year Annie, 2) the stadium gate was open. Naturally, we took advantage of both by celebrating both occasions. Great time as always with men of The Bounty. No Hoist Bucks awarded this AM for some reason. Conditions: 70 degrees, humid, light mist The …
Nine years ago today, F3 Lexington (then still F3 Columbia) made it’s westward move to Gibson Road Soccer Complex, now known as Shawshank (due to proximity of the jail). At that time, our only bootcamps were at River Bluff High School with Graveyard and Crypt. Those workouts were #problematic, as 50+ pax would show up …
Sweet Sixteen themed workout this AM at Shawshank with a little trivia throw in. The pax have Brick to thank for answering several questions correctly and saving them from about 20 penalty burpees. We made it through 3 of the 4 regions. You can do the West Region OYO. Conditions: High 50s The Thang: Disclaimer, …
Conditions: 34 degrees The Thang: Disclaimer, BOM, Lord’s Prayer, Pledge of Allegiance Warm up mosey around parking lot then grab a block COP SSH x 15 IC TTT x 10 IC Michael Phelps x 15 IC Stationary 11s: Squat Jumps and Burpees 8 Minutes of 8s (AMRAP: all reps of 8 for 8 minutes) Merkins, …
Appreciate GlowWorm asking YHC to lead the men of Crusade. Daylight Savings got him but he did post in enough time to plant the flag and drink coffee during COT. Conditions: 43 degrees The Thang: Disclaimer, Count off, Prayer The Route: Leave BAM parking lot behind Food Lion Run Home Depot parking through Wal-Mart Cross …
Dam to Dam Eve Eve calls for a heavy upper body and core day. We saved legs for Saturday and math for the experts. Math is hard. Conditions: 47 degrees, gloomy The Thang: Disclaimer, BOM Warm up mosey toward back field near the blocks COP TTT x 10 IC IW x 15 IC Michael Phelps …
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 …
Date: 12/27/2022 QIC: Ken Doll Pax: Ranger, No Help, Duff, Cheers, Coon Dog, Soaker, Brick, Hash & Rice, Ken Doll My #1stBell was 12/28/2013. Many thanks to #Mumblechatter award winner Coon Dog for pointing out today was not my actual 9-year anniversary. Appreciate all that posted today to help me commemorate the occasion. Special …
Hoist and YHC ran fast and talked college football this morning at the track. Really great morning until my right hamstring decided to pull on the final set. Conditions: 48 degrees The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog …
After a long hiatus YHC was volunteered to Q since he had “no good excuses” not to (h/t to Booster). 8 PAX posted to have fun with a few games and a lot of burpees. Weather – 63 and humid The THANG: Prayer-Disclaimer-Warmup/CoP-IW, TTT, LBAC, SSH, Mosey to Blocks and then Soccer goals Game #1 …
Turning Point Trick or Treat Cones and Burpee TossRead More »
Marathon training has taken YHC away from bootcamps the last 4 months but today was a scheduled cross-training day. Nothing intense was on the weinke, just a heavy concentration on core. The plan was subverted when we found the blocks were missing. Audible was called and work was done. We did miss some guys who …
YHC signed up for the 10/13 Q for a reason. This is the birth date for his Grandma and brother-in-law. Good memories with each of these folks but today was all about Shawn. 10/13/71 – 2/22/02. Shawn was gone too early by our standards. 30 years old, solid dude, top notch matchmaker (YHC and the …
A core focused workout was on the menu this AM at The Junction. It was pretty simple but effective. Thanks for having me at F3Lex’s newest AO. Conditions: lows 50s The Thang: Mosey to grab a block COP IW x 12 IC TTT x 12 IC Here we go… Merkins on block x 25 Curls …
The one where Mercy was the only one not wearing a hatRead More »
A core focused workout was on the menu this AM at BeechHouse. It was pretty simple but effective. Thanks for having me at the Beech. Conditions: lows 60s The Thang: Mosey around school and grab a block COP Michael Phelps x 10 IC TTT x 10 IC Here we go… Merkins on block x 25 …
It’s been a couple of months since YHC has stepped foot onto the hallowed grounds of Shawshank. F3 Midlands Tour, Summer baseball, and work travel have gotten in the way. Good to see some familiar faces this AM and hear the familiar complaining from Passion Fruit. After reading some recent backblasts (especially the latest from …
YHC was invited by Boo Boo to lead the Detainees. While Boo Boo didn’t post, 15 others did including an FNG brought by dual F3 Lex and Cola citizen Bunkbed. We laughed. We cried. We put in some work. Conditions: 70 degrees, humid The Thang: Welcome FNG, disclaimer, prayer Mosey around parking lot and find …
Stride once ran Butler Loops regularly and it was always awful. YHC decided to do this and incorporate merkins and squats at each intersection. It was delightful. Conditions: 70 degrees, 98% humidity The Thang: Disclaimer, BOM Mosey around parking lot and across the road to front of LBC COP SSH x 10 IC Hillbilly x …
5 years ago yesterday, we lost Cheech. We remembered him this morning as we ran 6+ miles. #LeaveNoDoubt Conditions: 70 degrees, 93% humidity The Thang: Disclaimer, Count-off, BOM The Route: Reverse Manhunt Leave parking lot onto Maiden L on S. Church R on Gibson L on Pond View, take a loop L on Gibson L …
On Feb 14, 2018, a teen gunman entered Marjory Stoneman Douglas High School in Parkland, FL killing 17 innocent students and faculty, injuring another 17. While many are saying “enough is enough” after yesterday’s school shooting in Texas, “enough was enough” many years ago at Columbine High School. After the 2018 school massacre in FL, …
Every AO on “this” side of Old Chapin was born from Shawshank. It was 8 years ago yesterday (5/13/14) that we headed West and launched Shawshank. Before then, we had Graveyard and Crypt, a 20 minute drive for those on the west side of town. Expanding westward proved to be massive for our region as …
The PAX didn’t know what to think when YHC stepped to the middle today. They slowly found out that neither did YHC. Conditions: Dark, clear, cool The Thang: Circle up for disclaimer and prayer. Mosey to the back parking lot for COP. Imperial Walkers 10 IC TTT 10 IC Windmills 10 IC LBAC 10 IC …
First ever 0500 start 30 min workout with a coffeteria at Snake Pit! YHC decided to pilot the idea so that the men could get both a workout in and fellowship. Conditions: Perfect weather for a workout Disclaimer and opening prayer 10 Squats, 10 BBS, 10 Merkins OYO Mosey around parking lot TTT X10 IC …
Always a good morning in the gloom when an FNG posts. It’s a sign of growth. The day we stop EH’ing is the day we stop fulfilling the mission of F3 – ‘to plant, grow, and serve small workout groups for the invigoration of male community leadership.’ Welcome, Kilo! Keep coming back. Appreciate Surge for …
YHC was invited to grab Q spot for Trivia Month at CAT. The Masters is fresh on the mind so we continued simulating ANGC. We played holes 11-15 which, of course, includes the infamous Amen Corner. Not naming names but MacGruber, Mercy Rule, and Freon don’t know diddly about The Masters. We did a lot …
Golf is normally a respectful, quiet sport. The patrons this AM at Urban Legend were especially loud and disrespectful. YHC’s only ask is if you’re going to mumblechatter, at least be funny. Nonetheless, we had a good time this AM and got some work in. Augusta National is a very hilly course so we spent …
Those that know me know that The Masters is my favorite sporting event of the year. In a ‘tradition unlike any other’, this is YHC’s annual Masters workout. Part 2 is Thursday at Graveyard. Enjoyed the fellowship and the hard work among the pax. Always great being back where it all started in Lexington. Conditions: low …
Hated but loved every second of this one. Betterment was achieved. Suck factor was very high. 3 of our guys completed it with a weight vest. Stupid. Glad to share my morning with these fellas. Conditions: 60s, breezy The Thang: Mosey ’round Shank to get the blood flowing COP Hillbillies x 10 IC Catcher’s Squat …
Non-stop action was the goal this AM. Lots of plyo movements with strength and cardio. Tclaps to Dunphy for the weighted vest. That had to suck. Or, maybe he was just hiding his nips. Glad to have the opportunity to return to UL. Enjoyed it thoroughly. Couldn’t have asked for a better group of men …
Eight years ago (March 1, 2014), #COLAM was in full effect as F3 Nation was launched in our community. 103 men posted that morning at what we now call Graveyard. Safe to say F3 has had a huge #IMPACT on this community. We will strive to take #fearlessaction that will continue to ‘invigorate male community …
This is a backblast for a run group… Good being back among the men of Stride this AM. It’s been too long. We ran the Manhunt route which is 6 miles of plenty of sidewalks and several challenging climbs. Everyone had a running buddy which is optimal. Mine was Jam who was kind enough to …
Several pax posted after running D2D this past weekend. YHC altered the plan upon seeing them to keep everyone together. Original plan was 800m repeats. Maybe next time… Conditions: low 40s The Thang: Disclaimer, BOM Warm-up 2-lap mosey 200m x 4 400m x 1 200m x 4 400m x 1 200m x 4 400m x …
Should’ve kept it simple. The quest for the perfect Q continues. But, like YHC told Coon Dog, this is a good workout if you let it happen. Nonetheless, always a good morning to #getbetter with these knuckleheads. Surprise visit from Ranger. Made my day. Conditions: 60 degrees, foggy The Thang: Disclaimer, BOM Count by 3 …
2/15/22 Shawshank WO Dunphy Squid Games Pax: RunAway, Knozit, KenDoll, Cheers, Coondog, Hash&Rice, Dunphy, and Buzzsaw (Stride Only) Conditions: Warmer 55 dry The THANG! FNGs Disclaimer Prayer COP • Side Straddle Hops X 20 IC •Imperial Walkers X 20 IC TTT X 20 IC •LBA 10 IC forward 10 backwards •Monkey Humpers X …
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) …
On the first cooler morning of the year 11 PAX defied the fartsack to post for an MR grip strength inspired Q. YHC joined 2 other PAX for Ruck Lite. The Pax are some of F3 Lexington’s finest and just completed the 9/11 HTL in the big apple to hear some of the war stories …
We found some greener pastures this AM at Urban Legend. Thanks to Argyle, Arrears, and Rock Drop for taking the Red Pill this AM. Work was done. Argyle #LarryBirded the Q all morning. Conditions: Muggy The Thang: Disclaimer, BOM Mosey to top of garage COP SSH x 10 IC Hillbillies x 10 IC IW x …
YHC brought back a favorite this AM for The Bounty men. It’s a good mix of 400m sprints and stadium steps. Add in the thickness and you have yourself and nice little smokefest. Enjoyed it, fellas. Great way to start the week. Conditions: 73 degrees and 90% humidity The Thang: 1 minute warning, Disclaimer, BOM …
YHC was so excited for the start of the Midlands Tour at Urban Legend. 25 Pax did the crazy thing of posting at a #BlameDunphy workout. Ranger’s bed head was present when I heard him call out the 1 minute warning. The mumble chatter was going to be strong this morning. YESSSS! It was great …
Not going to lie, this one was terrible. The work on Butler was bad but the 11s on Creps Hill were worse. But, we did it because that’s what we do. Nice running into 2 Striders and several Wanderers on Butler today. Butler makes you better. Special thoughts for Rock Drop and family as they …
YHC means ‘bunch of idiots’ in the nicest way possible. Maybe. I don’t know. Could’ve been worse as one of the main ones was Qing elsewhere. Too bad Soaker wasn’t there to reign in the pax. He’s the biggest adult we have. Nevertheless, it was a good morning. Work was done. Fellowship was had. And …
Most run stadium steps for punishment. The Bounty ran stadium steps this AM to accelerate. Here’s what we did: Conditions: 64 degrees The Thang: Disclaimer, BOM Warm up 800m mosey Fast 400m Mosey to stadium CAT lap x 5 Mosey back to track Fast 800m Mosey back to stadium Pick a lane and run 10 …
Well before laying down for my standard 4 hrs of sleep last night YHC was a bit excited, as over the past few weeks we have gotten some fresh faces posting to Smokehouse and word had it that another FNG was gonna show this morning too. The thoughts of a FNG always make me smile …
7 PAX joined YHC for what is now known as the most unprepared Q of 2021. Truth is, that when [an unnamed PAX] reached out about Q’ing, YHC pushed the date out as far as YHC believed [unnamed PAX] would allow thinking “oh, that’s weeks away; plenty of time to come up with something.” Well, …
YHC gained a set a golf clubs, a new Stride t-shirt, and a bucket of baseballs for posting. What a day! Enjoyed it, Men! #NeverMissMonday Conditions: 70 degrees The Thang: Disclaimer, Count off, BOM The Route: Take 6 toward Red Bank L on Railroad Connect to Burton and Glassmaster R on S. Lake L on …
A little buzz in Twitterverse and a personal HC from a prospective FNG last week got YHC all excited for his next Smokehouse Q. The stars aligned and the FNG showed along with a couple travelers from over from another AO. All was seemingly going to go well until it was remembered that the shovelflag …
Under a bright full moon, we took to the track for some speedwork. Betterment was achieved. #NeverMissAMonday Conditions: low 50s The Thang: Disclaimer, BOM Mosey to the track for a warm-up mile Dynamic stretches 400m (45 sec faster than 10k pace) 100m recovery mosey 800m (30 sec faster than 10k pace) 100m recovery mosey 200m …
Butler is one bad man so YHC decided to take the UL pax on a little tour of the elevation provided by Butler St. The pax were up the challenge as hard work was done and elevation was gained. Suck factor was high on the Butler St Mail Box Burpees. We’ll do those again. Conditions: …
Thankful for the Twitter reminder yesterday that YHC was to be the QIC of Friday’s Stride. Good to be back out there with some of F3LexSC’s finest. All 3 Fs were felt this AM. Also, YHC’s heart rate…this was very much felt on the Pond View and S. Church hills. Great seeing the men of …
YHC had a #whiteboard beatdown planned for the men of Tomahawk this AM but it’s Masters week. We worked hard but had a good time simulating a little golf. Conditions: low 50s The Thang: Disclaimer, BOM Mosey up goat hill to GES parking lot COP Hillbillies x 10 IC IW x 10 IC Michael Phelps …
April 1st, just another wonderful day in the Smokehouse gloom but this day is the last BC before the bunny comes hopping into town on Sunday, so YHC decided to hop around a bit this morning to get some blood flowing (among other things flowing). An ode to the bunny or the hop, or Swayzes …
Floppy’s truck serenaded The Arena pax with the adrenaline pumping sounds of artists like Maroon 5, Alanis Morrissette, and Matchbox 20. If that wasn’t enough to get the heart going, the whiteboard showed up to challenge the pax. As expected, the mumblechatter was A+. It was another good AM in the gloom. Conditions: 43 degrees …
After consecutive bloody incidents for Dunphy, he survived this one without incident. Nothing to blame YHC for except for some betterment. #NeverMissMonday Conditions: 52 degrees, slight wind The Thang: Disclaimer, BOM 800m warm-up mosey 30 sec stretch OYO 200m fast x 4 400m fast x 1 x 3 COT & BOM Devo: Holy Week Prayer …
7 PAX posted at Turning Point for the first of two of YHC Q’s at Turning Point this week. Good work by all. Had a nice leg workout to get the hammys and quads burning. Good work men Conditions- 50is and perfect The THANG- Prayer, Disclaimer, Mosey to back parking lot SSH x 20, TTT …
Cryptonite’s monthly Speed Q happened this AM. Hemingway asked YHC for a good one. Feedback from the pax in attendance indicates YHC delivered. Sprinting us Cemetery Hill will never not suck. 5 miles later, we achieved betterment. Conditions: 54 degrees The Thang: Disclaimer, BOM Mosey to bottom of Cemetery Hill Pole Sprints Sprint to pole …