Hello all and Happy New Year!!! The “interesting” year that was 2020 is now over and PAX all across F3 Nation continue to #RiseAndGrind and consume those yummy #DRPs in 2021. While most of us are eager to put 2020 behind us, let’s take a few moments to look back and celebrate some of …
To the #HIM of F3 Lake Murray! Merry Christmas! While the final results are still being tallied for 2020’s F3LM150, the campaign for the 2021 edition of the F3LM150 challenge is already well underway. What is 2021’s campaign platform? Could it be education reform, cheaper P200 fees, free burpees for all??? No no, none of …
8 PAX decided to venture into the damp and misty aura of the gloom and post for some light stretching and a jog. I appreciated the praise for how meticulously planned the workout was. It went something like this. The Conditions: 68 and a light drizzle The Thang: Mosey to Stadium lot SSH x 15 …
As we have been quarantined for months now, YHC has found that the calorie consumption vs. expenditure ratio has gotten a bit out of balance, Primarily because my lazy and increasingly ample caboose has been powering through alarms with pitiful regularity. When Firedaddy sent the message that a Q was needed for today, I felt …
YHC was asked by TOY to make the trek into town from the Hinterlands of Chapin for a guest Q at The Castle-happy to oblige. 11 brave souls showed up this morning to get better-appreciate the crowd-bunch of solid dudes at this “little slice of heaven” near Ft. Jackson. Conditions: 33 degrees and thankfully not raining. …
A mix of 12 pax from Roost, Speedtrap, and Twilight took on the half pipe on this final morning of 2019. All pax in attendance had experienced the half pipe before so it was time to throw in a little twist to keep things interesting. Here’s how it went down: Conditions: 45 and breezy Tha …
Started out with perfect conditions this morning at The Roost, a great group showed up and some work happened. Here’s what we did: Conditions: 60 and dry then came the rain and lightning The Thang COP Jog a lap 15 SSH 5 Merkins 10 TTT 5 Merkins 15 Imperial Walkers 5 Merkins 15 SSH 5 …
A few minutes before 5:15, 4 pax exited their warm and comfy cars and entered moonlit track at Roost. The last to enter was a face not seen in many months, Funnel Cake. After YHC did a double take off we went. Conditions: Around 30 and frosty. Tha Thang: Head down between the school and …
6 PAX managed to kick the covers off and show up at The Roost on this chilly morning. One was overly wrapped up for maximum warmth and could be mistaken for a member of the Taliban. Conditions: First chilly workout of the year-31 degrees. 2 Til Devo: Live Bold-As Iron Sharpens Iron The Thang: Quick mosey down …
4 pax showed up at The Roost on this Halloween morning and noticed something weird in the air…humidity…and lots of it. Good thing none of us decided to dress for the occasion. Can only imagine it would of looked something like this. So off we went. Conditions: lower 70s and 100% humidity (verified by everyone) …
A rather small group of 8 pax gathered at the Roost for the monthly running of the halfpipe. What seemed to be another routine workout changed once we realized all the blocks were gone. Odd that everything, even the broken pieces, were gone. Paging Toe Tag to investigate… Conditions: Around 60 and foggy Tha Thang: …
A cast of 12 pax from both Roost and Speedtrap welcomed the cool fall temps this morning at CHS. It’s always great to welcome our brothers from across the tracks. Would be nice to have these things better attended because the pax not attendance need this just as much as those there. On to what …
YHC has hit the four year mark in this F3 adventure, so it was time to do the traditional anniversary Q. Actually, it was time to do it back in September, but who’s counting? Speaking of counting, we counted a nice crowd of 9 PAX at CHS this morning, where YHC hadn’t led in about …
Four PAX chose to get better this morning at The Roost. The Q was battling some leg issues so running was off the menu. Unfortunately for all, the Fat Angie Sandwich wasn’t. A side of expletives were added for good measure. Good times… Conditions: 57 degrees and perfect Tha Thang: quick mosey (Q hobble) to the …
Good morning pax! A little late this week, but with a few additions to summarize the first month since the revival of the @f3LM150. This format gives a little more opportunity to better provide TClaps for the High Impact Men (HIM) of F3 Lake Murray participating in the F3LM150 challenge this year. The data below …
15 Pax posted to celebrate Rudy’s 6 year F3 anniversary. Special guest included The Roost and out honorable Nan-tan, Neck Brace. Conditions: 75 and a little humid. The Thang: Mosey to cheese grader for a warm up. 6 reps each of some random exercises. Mosey to the soccer field which was beautifully adorned with glow …
3 pax posted at the Roost for the final IPC workout in what has seemed to be the longest month this year. Now on to October in hopes of cooler temps. Conditions: 71 and 98% humidity (Official Moneypenny reading) Tha Thang: Warm up lap around the track and then on to the main event. So …
15 pax showed up at CHS in effort to get better. Making good on his word, we were joined by political royalty this morning when Stagecoach made is virgin halfpipe post. Hopefully we continue to see some new faces. Conditions: Around 70 with less humidity Tha Thang: Head to top of the hill grab a …
4 pax took on week 3 of the Iron Pax Challenge this morning at Roost. These weekly challenges have pushed the pax to their limits and this one was no exception. Here’s how it went down. Conditions: 70 and still humid Tha Thang: Quick warm up of SSH (IC) x15, TTT (IC) x 10, LAC …
17 pax showed up at CHS in effort to get better. It was convergence of sorts with 14 pax from Roost and Speedtrap taking on the halfpipe and 3 pax from Twilight doing their thing. Here’s how it went down: Conditions: Around 70 with less humidity Tha Thang: As the 3 Twilight runners took off …
6 pax joined the masses at CHS this morning. With FIA runners, Twilight Tour, and high school football practice going on, YHC was forced to call an audible. The plan was to do some work in the lower parking lot but due to all the traffic other plans were made. Here’s how it went down: …
7 pax posted at the Roost on this humid Tuesday morning. Twitter has been on fire with talk of the 2019 Iron Pax Challenge. YHC must of missed this last year but has already registered for this year. With that in mind it seemed fitting to bring back one of the workouts from the 2018 …
16 pax from Roost and Speed Trap converged at The Roost this morning for the monthly running of the suicide half pipe. Couple of first timers were on hand so helpfully we were gentle. Here’s what went down. Conditions: Lower 70s with 90% humidity (not Moneypenny verified) Tha Thang: Head to top of suicide hill. …
6 pax started their Tuesday off at The Roost with plenty of sweat. YHC has had this workout filed away for some time so it was finally time to bust it out. Here’s how it went down: Conditions: Mid 70s and steamy Tha Thang: Exit the track and down to block pile at top of …
11 PAX from both Roost and Speedtrap converged this morning for some stadium and shoulder work that left all wanting more. A focus on merkins and shoulders was the goal-judging from the level of mumble-chatter, YHC thinks we accomplished that. Conditions: 75deg with 77% humidity (Money Penny verified) COP: SSH x 15 IC IW x …
6 pax committed themselves to get better on this humid June morning. YHC expected a little better showing (more than 2) since Speed Trap was converging with us but we went with what we had and got to work. Here’s how it went down: Conditions: 75 and humid Tha Thang: Head down between the school …
Summer is in full effect with pax venturing out on vacations, so 3 faithful pax posted at The Roost Thursday morning. 3-4 pax has become the norm at this AO so if you haven’t posted in awhile get your six back out there. Here’s what you missed: Conditions: Upper 60s and actually nice Tha Thang: …
It was meant to be a celebration with several pax but with only 3 pax present it was yet another intimate setting for a good beat down. Not sure why it’s so hard for some of the Roost pax to commit to posting….you guys are ones missing out. Here’s what went down this morning: Conditions: …
With recent work and travel keeping YHC off the Q sheet for a little while it was good to get back out there and lead the Roost PAX with YHC’s melodic cadence tones that always gets ’em going. That’s just something you can’t learn at Carolina or Clemson fellas…sorry. Conditions: 62 degrees with 95% humidity …
With an HC list that consisted of 2, YHC had a bad feeling that this would be a solo post. Then at 4:30am the text came that the other HC would not be able to make it since he had been up most of the night with a sick M. So upon arrival to CHS …
8 pax from The Roost and Speedtrap combined this morning at CHS to see what YHC had in store. Fresh of the Ville 2 Ville relay (fine event by the way) the plan was to go a little easy on the legs. Here’s how it went down: Conditions: Mid 40s (would of taken this temps …
Conditions: below 40F, rainy, windy… Perfect! The Thang: 4 pax didn’t worry about a little chill, wind, & rain. 0515 just us, let’s go – mosey to corner by shot put field. COP – SSH x 20 or 21, been a while… TTT x 20 better this time! Windmill x ~20 mumble chatter, time to …
16 pax from Roost, Speed Trap, and Twilight converged at The Roost this morning for the monthly running of the suicide half pipe. Word on the street was that there were several from Speed Trap that HCed but didn’t stick with it. Here’s what went down. Conditions: Mid 50s with clothing being shed the whole …
Not all workouts have music. But when they do, memories are made. The seed for today’s effort was planted months ago, after listening to yet another set of Hiphop beebop rappers during one of those musical F3 workouts. Now, YHC really isn’t a disco fiend, but it is preferred over hiphop. Begin dream sequence…. There …
5 pax posted at the The Roost Tuesday under the promise of a full body beat down and the handing off the of the shovel flag. Well since the shovel flag fartsacked (once again) there was only one other thing to do. Here’s how it went down: Conditions: Mid 40s Tha Thang: Quick warm up …
Yes it was a bit cool this morning. But we have seen worse. Not sure why our numbers shrink when YHC has the Q. Could be I am not that good at this Q thing, or I might need to change brands of mouthwash. Okay guys, no hurt feelings, I will keep coming back and …
8 pax made the decision to get better at the Roost on a fine Thursday morning. Toothpick was there early putting in some miles and barking orders at a wayward pax stretching in the lower lot. That wayward pax made his way to the virtual shovel flag and it was none other than Urkel. After …
3 pax fought through the fog and posted at The Roost in an effort to get better. Since the pax in attendance are all training for Ville to Ville, YHC decided to make sure we covered some distance. Here’s how it went down: Conditions: Foggy and 50s, definitely not the cold weather that Dirt Bag …
18 pax converged at The Roost this morning for the monthly running of the suicide half pipe. Could of hit 20, but 2 pax fartsacked (you know who you are). Here’s how it went down: Conditions: Mid 40s but some (Vanilla) dressed for 20 below. Tha Thang: Warm up OYO and head to top of …
6 pax honored their HCs at The Roost this morning. With rainy weather the temptation to fart sack drastically increases but these men kept their word and got really wet and better at the same time. Here’s how it went down: Conditions: Around 60, breezy, and rainy with not a dry spot in sight Tha …
3 pax showed up at The Roost this drizzly Tuesday morning to continue celebrating the Tigers rolling of the Tide last week. Turns out YHC was the only one celebrating. Here’s how it went down: Conditions: 40 and drizzling Tha Thang: Welcome back shovel flag. Run down between the school and stadium and circle up …
Three Roost faithful were “all in” for some get better at the Roost this morning. Weather was unseasonably mild and Buuud was dressed for the cold…go figure. Conditions: 54 degrees and perfect COP SSH x 20 IC IW x 20 IC TTT x 20 IC Windmills x 20 IC The Thang: Grab blocks and head …
2 pax felt the need to burn off those extra holiday calories this morning at The Roost. The workout YHC had planned called for more than 2 pax but a few changes were made and off we went. Here’s how it went down: Conditions: 42 and breezy Tha Thang: Head down to the top of …
Six faithful Roost PAX posted this morning after YHC threatened, via Twitter, to spread a little holiday cheer with the 12 days of Christmas workout. The rest of you who didn’t post…and you know who you are…have been taken off my Christmas list. Conditions: light drizzle and 45 degrees COP: SSH x 15 IC IW …
A star studded cast of 20 pax converged at The Roost this crisp morning for the 2nd running of the suicide half pipe. Several pax had suffered through this before and others wanted to see what the fuss was about. Here’s how it went down: Conditions: Brisk and 35 Tha Thang: From lower lot head …
It’s been 5 years since YHC first tried F3. Some dude named Rudy kept bugging me until I said, “fine, I’ll try it once just so you quit bugging me.” That first day it was a cold rain, pitch black and the Depot soccer field was a huge pond. Some Asian kid named Crash told …
7 pax started Tuesday off getting better at Roost. YHC wanted to try something a little different this morning. and according to the complaints, it worked just right. Here’s how it went down: Conditions: 40 (might be awhile before we see am 40s again) Tha Thang: Quick run to parking lot in front of school. …
Conditions: Cold. 27 degrees. The Thang: 3 PAX defied the warm coziness of the fartsack, layered up and posted at Roost for a little track circuit workout at the hands of YHC. The goal was to keep moving, hit a little of everything and oh, yea, keep moving. We had some great second F along the …
Conditions: Finally, a cold morning-34 degrees. The Thang: 8 Roost PAX started their week with a little concoction put together by YHC and Money Penny when we, apparently, had too much time on our hands. In an effort to create a standard workout that would be specific to The Roost-similar to Columbia’s “The Bull” and …
When we hear the Q call out, “Recover” we know it means to get up off our Six and get prepared to transition to a another exercise. We’re moving from a round of Dollies to a set of Side Straddle Hops. Fun. At The Mission AO “Recover” only means the same during the Saturday workout …
“Recover” at The Mission AO Means More Than Get Off Your SixRead More »
Day after Halloween and 4 pax turned out for a classic HIIT routine. Focus was on legs and abs because YHC’s arms had not recovered from Tuesday. These workouts keep the pax in close proximity which is great for mumble chatter but awful for air quality. Warm up Mosey to front of High School 5x …
Conditions: mid-40’s Perfect! Been awhile since YHC had Q’d. For some reason, this guy thought a “little Haunted Trail Run” would be a fun Halloween Treat for the pax. Turned out to be a “corn maze”! No FNGs, mosey to the stop sign for a quick warm-up. COP – SSH x 15 IC TTT x …
The population at Roost has been dwindling. It could be due to the “cold” weather. It could be due to football season. But a core of 4 showed up, and realized we were Q-less. This isn’t a problem for creative minds. This group starts out without missing a beat. WARM UP One lap around the …
Once again the Oliver Gospel Mission is partnering with Midlands churches to provide a traditional Thanksgiving Day meal to hundreds of families. A family will be able to prepare this much anticipated meal when they receive a box that contains all the foods that will undoubtedly be prepared at our homes on November 22. See …
A 2018 Thanksgiving Request from the Oliver Gospel MissionRead More »
When: December 1, 2018 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is throwing a party for the Pax and their M’s. …
An extraordinary travel schedule has forced YHC to miss all but one bootcamp in the past 3 weeks. Happy to be back. Didn’t see any FNGs, so disclaimer was implied and off we went. WARM UP 1 lap mosey around track 10 SSH 5 Merkin 10 TTT 5 Merkin 10 IW 5 Merkin THE …
5 PAX started their Thursday off right by showing up at The Roost. Despite a picture of the new Roost “toys” that was sent out by YHC last night, these guys still showed up. There was a lot of debate and worry, especially from Dirtbag, that YHC was prepared to show up with the “elastic …
Conditions: low muggy 70’s – perfect post Freedom Day The Thang: With Freedom Day Celebrations, family visits, & vacations the Q sheet was blank & the thought was to DIY with the pax that showed. YHC arrived with only a couple minutes before kickoff to an empty parking lot and was considering flipping a coin …
Summer is officially here, which means it’s time to give in to the kiddos and let them come out to the gloom to get a taste of the F3 life. These family boot camps have long been one of the highlights of the summer for me and my mini-pax. It’s fun to run around and …
Seven dedicated Roost PAX posted on this rain-free morning to get better, drop some sweat and enjoy some fellowship. Here’s how it went down: Conditions: 73 and just a “dash” of humidity thrown in for good measure. Tha Thang: Head to block pile and grab a cinder block. Fast mosey to suicide hill and deposit …
9 pax (with 1 FNG- Stitch) posted on Thursday at The Roost to help celebrate the 40th birthday of YHC. After Money Penny’s rap party beat down on Tuesday, YHC decided to keep the party going on this morning. There wasn’t any cake or even presents, but instead a little sweat, a lot of hard …
A combination of 22 pax from Speedtrap and Roost converged at CHS this morning for a tour of the grounds. It was good to see some old and new faces make the trip across the railroad tracks. Mumble chatter was just getting started and then it was time to take off. Here’s how it went …
8 Pax posted for a flagless Q by YHC who has reached the three year mark with F3. I started at Speedtrap and ended up here at the THE ROOST when we split. It was good to see Stirrups this morning as well. Temperature was about close to being right although several PAX including YHC …
6 pax gathered at the Roost Thursday morning for a taste of spring like temps. Thursday also served as a welcome back for Urkel. Glad we hugged it out prior to getting started. Here’s how it went down. Conditions: 60 and nice but not warm enough for Toe Tag who was still sporting the beanie …
YHC Had the Q for the men of Roost on a fine Tuesday morning. I have always enjoyed Q’ing at this AO, as it is a challenge to find anything that pushes these animals. So a plan was set, and 4 PAX including YHC were here to enjoy it. This is what happened. The …
6 pax rolled into the Roost Thursday to get better. The rain from overnight had ended making conditions ideal for some work on the track. As horror stories from Tuber’s Tuesday block workout were being told, YHC indicated there would be no blocks used today but probably a good idea to grab gloves. Some listened, …
3 pax enjoyed spring like temps at the Roost Thursday morning. Numbers are still low here and across the region but the warmer temps should fix that. This was YHC’s first Q of 2018 so YHC switched up an old favorite. Here’s how it went down. Conditions: Mid 50s and perfect to break a sweat. …
Conditions Overcast and in the high 50’s with a little mist. A fine morning in January for a workout. 7 pax would make their way to The Roost to play some cards with YHC as the dealer of pain. The Thang 1 lap around the track to warm-up SSHx 20 TTTx15 Imperail Walker x 15 …
While YHC has had the privilege of posting with the men of the Roost many times in the past, I’ve never done so in the Q role. That changed today. Leading these men in a workout has been long overdue. They push and bring out the best in each other and any visitors that may …
Conditions: 45 Crisp & Clear… Perfect! The Thang: 4 faithful Roost pax beat the clock, DRP, and stepped up to the Mt. Abacus “Reaper” Challenge! COP – SSH x 20 IC TTT x 20 IC LAC x 10 +/- IC Fast mosey up Columbia Ave to the top of Mt. Abacus. Splinter takes point, that …
Conditions: 38 & Clear The Thang: To celebrate 3 yrs YHC planned to bring a Flipper Mile to the pax. To quote Fire Daddy “Anything that starts with 25 Burpees, can’t be good”. And so it began…. 1 min warning Welcome / disclaimer / No FNGs Going to stay on the track, so starting at …
When: December 2, 2017 6pm-until (we have to be out by midnight) Where: 1033 Portrait Hill Dr Chapin, SC 29036 (Portrait Hill Neighborhood Clubhouse-Across from Chapin Middle School) Party Q’s: Uncle Rico and See Alice The Thang: To celebrate the holiday season F3 Lake Murray is thowing a party for the Pax and their M’s. …
Conditions: sub 50 …. perfect! Feels Like October!!! The Thang: Last week Bud & YHC worked on bringing some new thing to the Roost pax, hoping a couple of the new pax would post, plan was to introduce them to the famed Moneypenny blocks & a little suicide drills at the stadium parking lot. Ricky …
After a seven week road trip during which YHC celebrated my 65th birthday, YHC felt it appropriate to see whether there was a challenging Q in me. So, on a pleasant 70ish morning with the familiarity of my home AO and PAX we gathered to do some work. After the disclaimer, we took a mosey …
Conditions: Starry morning. Cool. Slight breeze. YHC was traveling yesterday and knew myself well. If were not on Q, YHC probably wouldn’t have made it out of the fartsack. Slightly lower numbers, probably due to the tweet insinuating just a walk in the park today. Roost pax only like to come out for a huge …
The call went out last night that the Q sheet was wide open at The Roost for the remainder of the year. Having been focused on training for the Bourbon Chase YHC decided to pull an old weinke and modify as we went along this morning. 7 Pax came along for the journey. No new faces …
The 2018 Palmetto 200, a signature #CSAUP event for F3LakeMurray, is scheduled for March 23-24 (Friday and Saturday), 2018. YHC is honored to serve as Q of this excellent event. As you likely know, the Palmetto200 is a “unique, overnight running adventure in which you and 11 friends cover 200(ish) scenic miles from the Columbia area to …
Conditions: Cool morning. Opaque Orange Full Moon. Random brief precipitation although almost no clouds. It was unusual conditions for an unusual workout. YHC and many others are prepping for the BRR. Bud texted YHC last week and asked me to Q at the Roost and do Yoga for us. That’s right a Pax texted YHC asking …