Battle is an experience not matched at any other AO. It had been a while since YHC had been attended, and 5 minutes into the workout YHC realized how much he’d missed. Battle guys are not normal human beings. They’re a little nuts (as is YHC) and crazy loves company. This past weekend 13 crazies …
It’s with great humility that YHC give you the final #WOW of his 1st F Q leadership. Being the 1st F Q has been the best leadership experience YHC has ever had. The new 1st F Q (who’ll be introduced Saturday) is perfect to move the fitness of F3 Columbia forward. YHC isn’t going anywhere …
YHC hopes all the F3 Columbia faithful will excuse the sparse nature of the recent WOW posts. They have been as regular as a YHC’s bootcamp posts, which due to injuries and marathons have been few and far between. That being said, this morning was YHC’s return to the gloom after a ~3 week injury …
The P200 is squarely in the review mirror. Spring break and Easter vacation are behind us. The cold weather has (mostly) subsided. Any other excuses that YHC is missing. If there are, kick them to the curb and get back into the habit of an F3 morning. Wake up before most peoples day starts. Hang …
It’s been a while my friends. YHC has had a string of busy days, sickness and just plan ole laziness. That being said, the WOW is back with a vengeance just in time for the P200. The P200 is an event many of us have completed quite a few times. That being said, there’s always …
Some news came across the Twitter/FaceBook on Saturday that shook a lot of F3’ers, and should make everyone think hard about their health. During the Fort Bragg GoRuck, Jerome Gonzalez a young father and GRT from new Jersey collapsed during a ruck march. While every effort was made, and EMT’s were on the scene quickly, …
YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had …
The four main roles of an F3 workout are the Q, sweeper, point, and mumblechatter. Before we lead the Q school a couple of weeks ago YHC really new what 1 of these 4 really was: mumblechatter (aka Robber, Betamax, Paperboy, Kim Jung, etc.). The mumblechatter pax is a must at every workout. He’s the one that …
A common trend in F3 workouts is the following: Q wants to have a tough workout, Q designs a workout with some CSAUP calls, CSUAP calls have A LOT of reps done at once, Pax can’t do all the reps properly so they: do the reps with bad form, or go slowly and do them …
The main muscle groups in the body are: shoulders, back, chest, arms (bi’s and tries), abs/core and legs. Most Q’s try to hit all of these areas with a little cardio/intensity built in. However, if you hit all of these areas a little (which is about all you have time for) what is going to …