5 PAX posted for a cold and wet morning. The exercises turned into freestyle after we all agreed to stay under the Shelter. Conditions: Raining / 40 degrees. The Thang: Mosey to Picnic Shelter 25X SSH 25X Through the Tunnel 20X Merkins 25X LBC 20X Plank Jacks 25X Imperial Walkers 15X Little arm circles (forward) …
19 PAX posted this morning in the Gloom for what turned out to be a workout full of possible Backblast titles. Conditions: 50 and clear sky’s. The Thang Double Apple Sauce to soccer field circle up Imperial Walker 20 IC TTT (with clap) 20 IC LBC 20 IC Plank Jacks (Creole clapped during this one. …
20 pax showed up for Fire Daddy’s GoRuck friendly VQ which turned out to be not so friendly at all. By the end one Gorucker was considering using his cab fare to get home. Conditions: 52. Perfect morning The Thang: Disclaimer. Head to block pile. Everyone grab a block, line up with block overhead, and …
12 Pax posted for some fun in the cold wet freshly cut grass. Conditions: 51 and clear skies The Thang: Warm up/COP 1 lap around upper baseball field Flutter kicks X 20 IC Merkins X 20 IC Imperial walker X 20 IC Side straddle hop X 20 IC Mosey to lower soccer field for Circuit …
18 PAX posted on the coolest morning in some time, it was so cool that Rudy had to break out the cool white pants. Conditions were perfect for some hard work, and the PAX were unaware of what awaited them in the back of YHC’s truck – 5 eight foot pieces of 2 inch rebar. …
17 PAX were unaware that Speedtrap now had some new “toys” in the form of big, heavy logs (thanks Napalm). YHC decided that it was time to try them out (after the obligatory PT test of course). The mumble chatter was sporadic as we lunged, carried & merkin’d our way through another GoRuck workout at …
Conditions: 52 Degrees and clear skies. Perfect beat down weather!!! The Thang: Intro and Disclaimer followed with a short prayer. Church Lady says that a prayer before a workout is not a good sign. At that point it was all I could do to keep the Evil Beast Laugh inside. Mosey to upper baseball field: 1 …
Conditions: 68 degrees, partly cloudy, perfect morning for F3 The Thang: Jog to blockpile and everyone grab a block. Head to softball field. Warm up COP – Explain that holding your block over your head is the new waiting position in lieu of the plank – SSH: x20 IC – IW: x20 IC – Good …
53 degrees…perfect rucking weather. 20 PAX posted for the 2nd GoRuck friendly workout at Speedtrap. YHC tried to focus today’s workout on legs and shoulders (in case you couldn’t tell) as I have a sneaking suspicion that we’ll be using these in a few weeks. If you are doing GoRuck on 11/21 GET TIME UNDER …
12 pax from five different AO’s came early (6:15 am) on a cool Saturday morning to test their endurance on YHC’s version of The Four Corners. Hopefully everyone finished feeling like they got their money’s worth. Conditions: 64 degrees with stars everywhere. The Thang: Disclaimer (no FNG’s). Mosey from parking lot to lighted area near stadium and …
19 PAX posted in the Gloom this morning to celebrate Rudy’s 1 year anniversary. No cake, no candles but there were some tires! Conditions: 65 and dewy The Thang: Warm-ups are for sissies Mosey to the hill behind the softball field. Jacobs ladder 10 burpies, sprint up and down the hill, 8 burpies, sprint up …
Conditions: 61F and fog. 24 pax rolled out into to the fog for big numbers today. A few even wore their GoRuck packs for the extra intensity. Problem is, nobody told the Q that this was advertised as a “GoRuck friendly” workout. Oh well, tough break for those guys…. The Thang: INTRO AND DISCLAIMER …
Conditions: 65 dark and cool Welcome / Disclaimer Warm-up/COP: SSH x 25 Windmills x 20 LBC x 20 Imperial Walkers x 20 Through the tunnel x 15 Little Arm circles x 11(each direction) Mud Run Prep – Count off 1s and 2s Team nominates a captain Captains in charge of time and when to head back …
Conditions: 63 degrees (misty and cool) The Thang: Jog to parking lot near tennis courts COP • SSH x 25 IC • Merkins x 15 IC • Flutter kicks x 25 IC • LBC x 25 IC • Rosalita x 25 IC • Overhead Arm Clap x 25 IC (We miss you MP) • Little …
Conditions: 60 degrees, cloudy, perfect morning for F3 The Thang: Jog to baseball field and take a lap around the outfield Warm Up COP – SSH: x20 IC – IW: x20 IC – Good Morning: x20 IC Mosey to the backstop area behind homeplate and partner up – LBC’s while your partner runs to outfield …
Conditions: 61 degrees, beautiful morning for a workout 14 PAX posted this morning at Speedtrap to show some brick love to Dirtbag for his VQ. There was much anticipation from YHC as special pax guest Treadmill made his way across the pond after sneaking the shovel flag from under Major Pain’s watch Friday night. The PAX …
66 degrees, low humidity all together awesome morning for PT The Thang: Disclaimer Follow YHC to lower area by baseball field for COP COP IW x 20IC SSH x 20IC LBCs x 20IC Mt. Climbers x 20IC Count of by 1,2 and move to kid pen area for PT Test Push-ups 2 min AMRAP 1s …
19 pax entered the gloom this morning for a recycled version of YHC’s VQ. A little more of this, a little less of that and a few twists for what is becoming a steady large showing of Pax at Speed Trap. Weather was around 70 and moist The Thang… Mosey to BB field COP …
16 PAX braved the soggy field conditions, and the even soggier humidity of 200%, for YHC’s VQ of an entire workout. YHC decided to host a Block Party, and the Pax were eager to attend. Lots of encouragement was heard today among the Pax as we put a few more miles on our blocks. Welcome …
17 PAX rolled into Speedtrap this morning looking for their Hall Pass-well…they got it! YHC thinks that Hall Pass intentionally had the grounds crew cut and water all of the fields last night…just sayin’. He also promised a tough workout and finished the disclaimer by saying…”there will be burpees!” Conditions: 75 with 117% humidity. Disclaimer …
23 PAX posted to celebrate Stirrups 62nd B-day! Conditions: 67 and foggy Stirrups lead the COP! Imperial Walkers for Walker 31 IC Hydraulic 20 IC SSH 32 IC LBC 32 IC Little arm circles 15 each direction Merkins 20 IC Great job on your VQ Stirrups! Rudy takes over. Double Apple Sauce to the soccer …
Rudy & Stirrups tag team for Stirrups VQ for his 62nd B-day!! War Daddy!Read More »
Conditions: 72 and relatively cool Today marks the one year anniversary of YHC’s start with F3. If you would have told me a year and one day ago that I would spend the next year waking up at 4:40 every morning doing boot camp workouts or running, I would have said you were crazy. I …
14 Pax rolled into the gloom at Speedtrap this morning for a nonstop, burning 45 min Ab workout delivered by YHC. Upon arrival, the Pax were discussing the left over pain from the R2D2 upper body smoke session on Tuesday, but little did they know that YHC was seeking to smoke their abs and create …
18 men entered the gloom after ample warning of the eminent pain that was set to be delivered by one of the two infamous droids. YHC aimed to not disappoint the Pax and the goal was achieved. Conditions: always tough to breath warm water… The thang: Double applesauce from upper parking lot to a really, …
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s always good to reflect on a mission statement before you take action. F3Columbia moved west across the river to Irmo in August 2013 & again to Lexington in March of 2014. The now established …
The Next Lexington AO: West Columbia is coming September 9Read More »
(Note: The picture above was selected before last Thursday’s game. Now it is to remind Carolina fans of happier times.) It’s a good thing that YHC double-checked the start time, getting there 30 minutes late would have been embarrassing, especially since it was a Depot and Speedtrap mini-convergence. The warning went out on twitter for …
With the start to the college football season upon us, YHC thought it was time for a little friendly competition amongst the PAX at Speedtrap. With an assist from Hall Pass, the lights came on and there was epic levels of mumblechatter and copious amounts of punishment dished out for playing bad football. Conditions: 65 …
14 Pax posted at Speed Trap today to play with our new tires that I found in the woods. Everyone acted like they had no idea where the tires came from but they were sitting in the woods forever. I think they were just hoping no one would ever pull them out and use them. …
Conditions: 84 and 120% Humidity The Thang: 15 Pax unarsed themselves from the fartsack this morning to get better and be better. Little did they know that the Trifecta of corrupt Q’s had planned out some serious pain. COP – Baseball Field (Zamboni starts it off) 25 (IC) imperial walkers for Walker 25 (IC) windmills …
Conditions: 72F and 78% Humidity. Intro and disclaimer. No FNGs today. Warmups: 30 (IC) LITTLE ARM CIRCLES (15 each direction) 30 (IC) IMPERIAL WALKERS FOR WALKER 30 (IC) LBC 30 (IC) CAROLINA DRY DOCKS MOSEY TO BLOCKS. OVERHEAD CARRY BLOCKS TO BASE OF POISON IVY HILL. 20-15-10-5 COUNTDOWN. SPRINT W/ BLOCKS BETWEEN STATIONS. OYO SQUATS W/ BRICKS @ BASE OF HILL. OYO SPRINT TO TOP. …
13 pax braved the gloom this morning for a PT test . After the PT test we unloaded about 40 bricks from Mungo’s SUV and hauled them to the blockpile. Little did the pax know that the bricks were foreshadowing what was to come. It was apparent that most of the pax have not picked …
14 faithful men pried their fartsacks off their backs not knowing they were coming to a picnic. Normally, picnics involve good food, relaxation, and laughing with friends, but today it involved doing strange things with concrete blocks and picnic tables. Pretty sure there was some grunting with friends though. Conditions: 72 degrees, pleasant, and a bit …
12 faithful RSVP’d “yes” for Toothpick’s birthday Q and they were not dissapointed! Typically, birthday parties involve laughter, cake and presents-today there was only serious mumblechatter and bricks. Conditions: 73 degrees and pleasant Welcome/Disclaimer Grab bricks (special thanks to Mungo for providing these new toys) The Thang: Mosey to baseball field-lap around the outfield then …
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
Conditions: 75 with a light drizzle YVHC (your VERY humble correspondent) pried his six out of the fart sack for the first time in over a week and a half. With a vacation and then an ensuing #pickletoe (see the Lexicon for this newly added term) YVHC was in no shape to Q a Saturday …
15 enthusiastic PAX posted this morning in moderately gloomy conditions for a relaxing while slightly invigorating Workout. Conditions: 70 degrees, 74% humidity (according to the portable humidistat I carry…always). The Thang: Disclaimer Mosey to baseball field. COP 25X Side Straddle Hop IC 20X Merkins IC 25X (or was it 26) Imperial Walkers IC 25X LBC …