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 …
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 …
It’s been too long since I’ve been to Surge. Good crowd over there. I think everyone StrideLite’d except me. Yeah, I need to get back into the routine. Anyways, YHC brought my 12 Squares routine along with some Superbowl trivia and 80’s Rock tunes. Here’s how it went down… 1 minute warning, no FNGs, disclaimer, …
With Thanksgiving upon us, it was time for the annual Turkeyvergence. This makes ~5 years in a row that we’ve gathered for the combined workout with our neighboring AOs. Fun times were had! 1 minute warning, intro, no FNGs, disclaimer, prayer 3 PAX headed out for a five mile run, while the rest of us …
YHC pulled out a few IPC workouts from over the years and put them together for today’s workout. He wanted the men of Surge to get in on the fun today. It seems all the other AOs are doing it, so why not? Thanks for allowing me to lead today. Until next time! Here’s how …
11 pax posted at Surge got in their daily acceleration with station work around the front loop. Here is what went down: Conditions: Cloudy – 41°, Winds NW 6.3 mph, 83% Humidity, felt like 37° Disclaimer / Prayer Mozey around to the front of the school, and circle up in the front lot near the …
(Please check back regularly for updates this week) Who: To all Lexington Pax, Past – Doesn’t matter how long it has been since your last post. The next one is the most important. We miss you and look forward to seeing you return to the gloom Present – We need to you to engage that …
The men of Surge welcomed YHC for Campaign Q #19. This AM’s proud #WarDaddy decided to stick with a proven block workout rather than get creative. Keychain chose Classic Rock. Lt Dan chose a half block. Below is a your recap: Conditions: 60s The Thang: Disclaimer BOM Warm up mosey Dynamic stretches Mosey to grab …
We had a good crowd today at the Saturdayvergence. The Hollow was the AO with pax from several other surrounding AOs joining us. 16 was the count. 8 for Coffeteria. Weather was really nice! YHC had planned a tour of campus running to various spots for the exercises. The weinke actually had a few more …
Mr Yellow Ball pays a visit to The Hollow – Mime Merkins were bornRead More »
Another rainy morning in the land of F3 Lexington. That didn’t deter 8 PAX from popping their DRP to come get better at Surge. We got wet and we got better. Here’s how it happened: One Minute Warning Disclaimer Prayer Mosey to block pile and grab one Mosey back to the awning and circle up …
Earlier this week a change in Q’s was made at The Hollow to work around an illness. That prompted YHC to grab today’s Q. A weinke was selected that would keep the PAX out the weather. It ended up just drizzling ever so slightly – but the ground was super soggy. Working out under the …
Posted on behalf of Mulligan… Back in the groove YHC has been mostly MIA for the last couple months – a new baby will do that – but getting on the Q sheet is the perfect way to slap yourself back into a groove. Great thing about the Surge men is they’re always ready to …
YHC celebrated 40 years on the #BigBall yesterday and each birthday provides an opportunity to think about all the many blessings that we have. One of those blessings are the men of the F3 community and Surge specifically that continue to provide the accountability that YHC needs. Accountability for all 3Fs. Hope today that the …
8 PAX decided to better themselves this morning and beat the #fartsack this glorious morning. With the cooler temps settling in wanted to make sure the PAX were on the move today. Figured no better way to do that man with some sandbags and cardio. Excited to lead the men of F3 Surge this morning …
Temp: 70s and MOIST Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Traveling with your BLOCK. 11s at the Basket Ball Court 10 Overhead Press, 1 Mountain Climber (2ct) Repeat with 1 Less Overhead Press and Add 1 to …
First of all I’ll like to thank the guys who posted for coming out and putting in some hard work and (hopefully) having a little fun. I stumbled into F3 4 years ago while prepping for a Spartan event. Since then I’ve been doing a Spartan themed workout around my F3 anniversaries. Thursday marked 4 …
10 men beat the fartsack this morning to get better in the gloom and we probably should have read the devotional first as everyone pushed through with great effort and “didn’t give up”. YHC saw this week opened awhile ago and figured I’d take the week and have some fun with the Surge PAX. It’s …
After a mile long circle of pain and really wonky instructions on the Chocolate Puddin’ circuit, the Surge pax went to work in the thick air. The goal was to hit all major muscle groups while also stressing cardio. Here’s how it went: Conditions: 72 degrees, 96% humidity The Thang: Disclaimer BOM Mosey, grab a …
Surge’s Q sheet is usually booked out a couple months in advance – which is a good thing. When I signed up to Q, I’m not sure if I knew it was the day after Memorial Day. Or that I would be dragging soooo bad from a couple days at the beach. But I managed to …
The Surge pax work off some Memorial Weekend calories with loaded diceRead More »
This will be YHC’s first Q since WeeWee and I transferred the AOQ duties to Rec and Abner last week. YHC has been dealing with a bum foot/ankle and needs some accountability so decided to stick with the Q for today. Hopefully the PAX got a good workout and pushed themselves to get better. Only …
Thirteen (13) of F3 Lexington finest PAX beat the fartsack and got better today. With the monthly running of #THEFLOOD, we all were running through the clear and chill of the #gloom today. Today’s running had a different focus and purpose as we focused on #F3MentalBattle…more details below. Conditions: Chilly Before we got started, YHC …
Conditions:30s Cool and Clear 18 pax beat the fartsack and posted for a Dunply Valentines WO. Heard there was 11 pax that did Stridelite but 3 decided not to do BC. I guess they heard YHC was Q and decided to go elsewhere. Could have been 21 at Surge today. You know who you are. …
We had a good Saturday crowd at The Hollow with representation of multiple AOs – including Mulligan from F3 Sumter. He showed up ready to run, work-out, or whatever we had planned. Sounds like he’ll be a Saturday regular as he has moved here but is still working in Sumter. There were ~8 for SL, …
Fun times had at The Hollow for today’s Saturday-vergenceRead More »
Today’s workout was for Digits. Today’s workout began Tuesday morning at CAT, and was completed today at Surge. I felt it was important that we finished what we started and to do this for Digits, FiA and F3. To work hard, finish strong, and support each other. We had 12 pax for bootcamp. 11 of …
PAX, The new #CSAUP simply called “Wildcat” is here. This multi-mile/multi-pain station #CSAUP between the AOs of Hollow/CAT, Ambush, Shawshank, Arena and Surge. Start at one AO, do a 5-10min pain station, run to the next AO, do another 5-10min pain station, repeat until you’ve made the loop back to where started. It’s about a …
Final Details: Inaugural “Wildcat” – Lexington (SC) Region #CSAUPRead More »
Looking for something to get you in the Christmas Spirit? Or Maybe something to get a headstart on your New Years Resolutions? Keep reading to learn more about a December Challenge to help you battle the winter weather in the Gloom and the pounds from all the Holiday Events all while getting some 2ndF with …
Surge was a little chatty this AM and it was good. Wee Wee got in a little trash talk for the big game. Nail Pop was Nail Pop, always talking. Abner proclaimed his school DBU while kicking himself for failing terribly at Carolina/Clemson trivia. Wild Hog learned a little Southern speak. We also got in …
Awhile ago WeeWee noticed a few openings on the Q sheet over at The Hollow and since the PAX at The Hollow were so instrumental in keeping our Q sheet full it was a great way to say thanks and give them a week break from Q’ing. That doesn’t mean that they get a break …
YHC loves to visit other AO’s and this morning he had the opportunity to lead at Surge. There’s not much funny business going on at this AO! These guys come to work! This morning was no different except for Lt. Dan. I’m pretty sure he never stopped talking. Props to him for being able to …
The CAT guys announced on Friday that they were planning to come join us for the Saturday semi-vergence of surrounding AOs. So I figured I better have something fun for them. The block workout used was one previously “rained out” by one of the hurricanes so I wasn’t sure how things would go. It seemed …
The Hollow hosts a Saturday morning Block-a-thon and Ab-a-thonRead More »
It had been a while since YHC had visited this AO, so I decided to drop by and dial up a little Leg Day goodness in hopes of giving these fine men their money’s worth. It’s no secret that this AO draws a large crowd, and while they’re not known for their mumblechatter, they ARE …
YHC always enjoys coming to Surge as the pax flat out put in work. This morning was no different. Good work men! Thanks for having me. Weather: 72 Disclaimer Prayer The Thang Mosey a lap around the parking lot and then to the loading dock for COP SSH x 15 TTT x 15 Merkin x …
The Surge Mystery Q was revealed this AM when the 1 minute warning was announced. YHC gladly accepted the open slot after Wee Wee asked very nicely yesterday at baseball practice. It was another great morning in the Surge gloom. Here’s the damage: Conditions: 74 degrees, only 92% humidity The Thang: Disclaimer BOM Warm up …
Weather: Hot and Humid… and the expected rain held off just for us! YHC was very excited to finally Q at Surge. So thankful 15 Pax took on the challenge to get better… and fun was had by all (I think). Great group of guys! Note: Mumblechatter was a little light, but always is with the Board …
There’s some real enthusiasm around Saturday’s again at The Hollow! 19 PAX showed up to #MSGA, and boy did they! Awesome crowd for a tag team lead by Parking Lot and YHC! This workout had it all and then some! Here’s what happened: Weather: Not terrible, felt a little dryer than the past few Saturdays. …
So… I took off work yesterday to clean out my garage. Yes it was that bad. While cleaning out the junk I came across a bag of stuff from when I went from a 1986? Dodge Conquest to a 1993? Ford Explorer. Basically it was all the stuff from my glove compartment, under my seats, …
Kool Moe Dee, Cameo, Vanilla Ice and others make an appearance at The HollowRead More »
PAX, Only a few weeks until the new #CSAUP simply called “Wildcat” is here. Click link or copy link below to sign up to participate or help Q the painstation: https://docs.google.com/spreadsheets/d/108uKKS2wRlRvh3oWKRqqiRhjgHLVJl2OBxMTBhMCeIc/edit?usp=sharing We in F3 love a good #CSAUP event and YHC saw that the men of F3 Rock Region have developed a great event called …
Preblast: Inaugural “Wildcat” – Lexington (SC) Region #CSAUPRead More »
YHC had been looking for a date to Q again at Surge and when YHC noticed that this date – 06.28.18 – was available I knew what was going to happen. Today we honor the men who died on this date in 2005 and those others that serve, have served, and have died serving our …
The gloom was thick and quiet this AM yet hard work was done. That’s the thing with Surge. These men may be quiet but it’d be tough to find a harder working group of pax. Not a single complaint about a burpee-filled, block ladder snotwoggler that netted 2 miles around campus. Tclaps to the 5 …
Backblast posted on behalf of Abner: One minute warning/FNGs/Disclaimer/Prayer Conditions: Perfect Mosey Side straddle hop x9 Through the tunnel x9 Imperial walker x9 In a square, groups of three or four Each group goes from corner to corner Lunge to corner Lunge with block x9 Repeat 4 times Sprint length of basketball court and back …
A request was made several weeks ago asking for Q’s; without hesitation, YHC obliged. After a recent Escobar beatdown, YHC knew the men of Surge could take anything thrown at them. Work was done. Betterment was achieved. Here is how it went down: Weather: An already humid 72 degrees Disclaimer: 1 FNG (get to that …
YHC had a tough time planning this one due to the weather being unpredictable with rain or no rain. So ended up planning workout that could easily be modified to add some running or just stay under cover. With that in mind, YHC wanted to make sure we got the heart rate going without running …
YHC received a message from Hollow AOQ Iron Mary about leading this Saturday since F3 Lexington converged at the F3 3rd F 5k in support of LLS, Mac, and Shake-n-Bake last Saturday and YHC wasn’t able to complete the Q last week. YHC accepted and was glad to be able to lead the men of The Hollow this …
12 Pax posted on a Chamber of Commerce kinda day at Surge. Since it was YHC first post at Surge, he knew he had to bring his best. Its not often that you have a workout where the former Nantan gives his disapproval, but YHC took it as a compliment. The Pax of Surge were …
Surge welcomed 2 FNGs this AM. This 6 month old AO continues to grow with strong leadership and the ever-present mentality to #getbetter. YHC had the pleasure of leading this AM. Hard work was done and everyone got a little better. Here’s what we did: Conditions: 58 degrees The Thang: Disclaimer BOM Warm up mosey …
YHC has posted at Surge on several occasions and every time they take all the Q throws at them and ask for more. The pax showed the same strength today. Word was done. Weather: 60 degrees with puddles abound. Prayer The Thang Mosey around the parking lot to the loading dock Circle up for COP …
Posted by Escobar on behalf of Rec… QIC: Rec The PAX: Upcharge, Wee Wee, Abner, Escobar, and Rec Masters Block Delivery Conditions: 43 degrees and clear No FNG’s and prayer Moseyed to the back of the school and warmed up. SSH X 15 (in cadence) TTT X 15 (in cadence) Imperial Walkers (jacked up cadence) …
Michael Murphy was a 29 year old Navy Seal who died in Afghanistan fighting for our freedom. Today, 22 men from multiple AO’s around the region gathered for a mini-convergence to honor this fallen hero. Most importantly, we gathered to remember the crucifiction and resurrection of our Lord, Jesus Christ. It was a good day! …
Fresh off the P200, YHC made his first visit to Surge this morning to pay a visit to one of Lexington’s new AO’s. Not sure if 6 months is still “new”, but for the purposes of this BB it will be. After many delays and schedule conflicts, the opportunity finally came around to lead this …
7 PAX from across the Iodine State fight the force of the fartsack at the SC Power Team 2018 Economic Development Review. Mumblechatter and “Bum”blechatter were strong thanks to the shrimp and grits and short-rib mac ‘n cheese sandwiches. Was an honor and a pleasure to lead these fine fellows in the Hilton Head gloom …
There was an F3Lexington call for each AO to signup to Q out at Cryptonite and Wee Wee and YHC signed up; however, we first signed up on the same Saturday as Dam to Dam Relay so we had to reschedule for today. We talked a few times before Saturday about our plans, but had the …
Earlier in the week YHC had to made a quick business trip to Jacksonville. I booked a hotel near the F3 AO there (Anthill) figuring I’d be able to post Tuesday morning. Things worked out as expected and I made it to bootcamp, joining a great group of guys. The Q did some preliminary exercises …
Chicken Wings n Things at The Hollow’s Saturday ConvergenceRead More »
So there was a request to come and visit Surge. Originally had planned on making the trip shortly after the launch but my shoulder had other plans. So fast forward to today and the No Help debut at Surge finally arrived. Good times and a great group of men there, strong group with some familiar …
YHC signed up to Q the last weekday Q before the Dam2Dam relay because he would be in control of the beatdown. Today was light on legs and the focus was more on core and arms. The mumblechatter was more than the last time YHC was out here, but the Surge pax worked hard for …
It’s been awhile since YHC has been over to the Hollow, so Escobar and myself decided it would be nice to pay these boys back for all the help they have given to us at Surge to help get that new AO up and running. Escobar brought it on Tuesday so now it was YHC’s turn to …
Surge Takeover — Part 2 (No Weinke and probably not FNG friendly)Read More »
YHC was excited to get back to where it all started at The Hollow. WeeWee and I have been posting over at Surge since October 2017 and working to get that AO going and we have been extremely appreciative of all the other AO’s helping out with Q’s and showing the new guys what F3 …
YHC’s first trip to Surge! Brought a few new tricks from the GrowRuck weekend to broaden the repertoire and maybe even help the PAX in a few other departments as well. #DirtyMacDeuce was in the gloom, ℅ CornStache’s segment of the Saturday morning Brickpile convergence. I’m sure the dive-bombers will stick around and the “crawling …
I was greeted in the Gloom by 11 PAX who chose to get better this morning. #Tclaps to the 5 Striders who hit the streets earlier. Double digits for Surge Today humbled YHC. Lights do not come on until 0525 so there is your 10 minutes in the dark. Disclaimer and Prayer Mosey to Loading …
This was the first time YHC had the Q at Surge and the pax did not disappoint. On a side note there are a lot of light poles at Surge. Disclaimer Prayer Mosey to loading dock area for COP SSHx15 IC Imperial Walkers x20 IC TTT x20 IC (sorry for going out of order JJ) …
YHC has not Q’ed in a while and never at Surge so what better time than is birthday. YHC was not excited about the forecast, but was excited to see 4 other pax show up in the cold including 2 for stride lite. With the crew assembled, the plan was to get moving and stay …
YHC enjoyed Qing for PAX that represented several differet AOs in the gloom this morning. Even though there was a few instances of mumblechatter, this Q presented its own challenges otherwise. Particularly, YHC was trying to incorporate some running and “little guy” exercises along with “big boy” exercises one would find at a CAT workout. …
Temp: 30s COLD Disclaimer Prayer COP Overhead Claps 20 IC Imperial Walkers 20 IC TTT 20 IC LBA 10 IC forward 10 backwards Go to BLOCK PILE Partner Up TEAM CORE, ARMS & Shoulders WO Team 100 Overhead BLOCK Triceps Partner 1 – Block Triceps Partner 2 – Flutter Kicks 20 IC (4 count) Once …
YHC signed was happy to make the trip down Hwy 1 to Surge on this not so cool December morning. YHC had already checked out some of the fast runs from the Surge regulars on Strava and knew much running would be out of the question as the Q can’t lead from the back of …
YHC enjoyed his time today leading the quietest AO in Lexington. This is quite a departure from the mumblechatter at Shawshank, so it took some getting used to, to say the least. Were the PAX bored? Probably, YHC isn’t very creative, but did his best to get them talking. There is something to be said …
7 Pax overcame the compelling grip of the fartsack to join YHC for Q101 at Surge. Everyone learns at Q school. From Pax who have not done their VQ to Pax who Q 100 times a year and even the Q of Q school learns. If you have not been to one I encourage you …
Bambi was on the Q sheet for the Surge PAX, but he is on the DL with a back issue. So YHC called MURPH from the bullpen for a slightly modified MURPH WO. Some got confused when YHC said modified, but we will leave those PAX unnamed. Conditions: 42 Degrees and windy The Thang: Disclaimer …
Michael Patrick “Murph” Murphy called in from the BullpenRead More »
The guys of Ambush wanted to do something during the Christmas season that would benefit our community for some time. Paper Jam suggested Jelly of the Month Club. That seemed great but we did that last year. Liability had told us about a new pregnancy center that LICS has started. This seemed like something …
6 pax decided to take the #DRP and roll out of the sack despite the wet forecast. The showers held off until the very end and here’s what we did with our 45 minutes. Weather – 46* Disclaimer & Prayer The Thang Mosey to the loading dock lot COP (All IC unless noted) SSH x25 …
2017 was another big year for our region but it’s time to start planning for an even bigger 2018. We’re going to kick off the New year the way we always do, with a convergence, but we’re going bigger. We like to WIDEN THE NET. New Years Day Convergence 2018 is going to represent our …
Notebook is too sorry to post a backblast so YHC will do it for him. It wasnt quite the disaster we’ve come to expect from Chris with a K. Super 21 is always a challenging upper body workout. Mumblechatter was pretty good and mostly consisted of YHC and Notebook giving each other hell. Another good …
My first visit to Surge was the launch last month. My second visit was today. The men out there were ready for whatever was thrown their way, and here’s how it went down. Conditions: 40 degrees, chilly, not much wind. 3 for 5K STRIDELITE. The Thang: 1 minute warning, intro (grab gloves), no FNGs, disclaimer, …
The men of Surge get a little closer with the blocks this morning.Read More »
YHC was glad to see another AO open up near him. This place has all kinds of possibilities. YHC thought he had it all planned out before he got here. The plan got changed up after Wee Wee mentioned the pull up bars out back still had not been broken in. The PAX can blame …
There is something to this F3 thing. Where else can you go in the pre-dawn darkness we know as the Gloom, encounter 13 other men, 6 of which you have never met before and know you belong? The growth of F3 in Lexington is truly remarkable. Each new AO is launched using data, demand, but …
A 12-pack of Surgers dropped the DRP and fought off “Old Man Winter” (kind of…) to get out and get swole. 5 opted for a little OAB #Stridelite goodness. The goal for YHC was to start at the top and work our way down into a full-body beatdown of sorts. These men responded with maximum …
YHC has to admit that this was not the most sophisticated workout. However, 16 pax got to take a ride on the pain train, which is fun for men of all ages. We did some other stuff too. Here’s what happened: Conditions: Perfect. 55 degrees and dry. The Thang: Disclaimer BOM Mosey around the parking lot …
11 Pax joined YHC in his debut at one of the newest AOs in the Lexington region at Rocky Creek Elementary School. The untapped potential on this campus is YUGE! There were a good number of unfamiliar faces so I think this AO is tapping into a new source of Pax. After a short recon …
21 pax including 2 FNGs posted for bootcamp #2 at F3 Lexington’s newest AO. Great seeing the 4 FNGs return from Tuesday’s launch. That’s always a good sign. Also great seeing Kotters pax like Nail Pop, Pole Dance, Gummy and Stella make their way to the new AO. Really looking forward to seeing this AO …