F3 Greenwood

2x the Charm

Last Thursday I fartsacked because every now and again this lazy demon in me rises up and suppresses my desire to get better with my band of brothers. It’s a terrible thing. Fortunately it doesn’t happen very often. Well, per usual I get a text from Capri…”Hey man, where were you this morning?!” Crapdarnit, don’t […]

Spuds at it again

John 11:35 is a powerful bible verse that displayed the emotions of our Savior Jesus Christ.  It can also be sited as the shortest book in the bible. Being the famed poet that I have come to be,  I wanted to share with you my shortest masterpiece to date.  It has so much meaning and […]

Gun Show Maintenance

4 Pax took advantage of the opportunity to have a little maintenance preformed on the Guns and Abs. Conditions: 72° Disclaimer: Given at the Shovel Flag. Mosey to Pull-up Bars. Warm Up: 25 – Pull-ups 25 – Dips Grab a block and mosey to the field. Spoke: Complete exercise at the middle cone, run to […]

No Grass, No Ants, No Runin

disclaimer…..forgotten YHC shook up Epicenter….(a little)….We took the flag and slowsyed to the coupons….coupon in hand, flag in hand, we slowsyed to the center of the Epicenter….flag planted in a grate over a storm drain, we did our thang….slow warm up YHC didn’t have this written down and now can’t remember (its been a loooong […]

The Ship Gets Bombed

When YHC signed up for this Q, I wanted to challenge the PAX not only physically, but mentally as well.  Based on some of the groans heard and comments made, I’m thinking my plan worked. Conditions – Clear skies, cooler, and temps around 70 degrees.  A crowd of 26 PAX were on hand to experience the bombing […]

Good old fashion muscle beatdown

7 Pax pulled themselves out of the fartsack and decided a good old fashion muscle beatdown at Fury would be how they started their day. Conditions: 70°and felt much better than what we’ve been working in. Disclaimer: I’m not a professional. You’re here voluntarily and only you can determine how good of a workout you […]

850+

What does the county of Greenwood have against cutting the dang grass at the Epicenter! Sheesh Polly, can’t you talk to somebody over at headquarters? Okay, okay Duggar’s whining, I admit it. 5:15 and not near as humid as has been…that was nice. 73/74* I think. Mosey to the soccer field (aka: short grass area) […]

Cani get a Zima here please (said no one ever)

Disclaimer Warmup SSH X 20, high knee skip from sideline to opposite sideline, do 20 LBACs, run backwards to first sideline, do 20 grasscutters YHC is tired AND still working so I’m gonna keep this simple…the thang- 20, mechanically sound reps at 3 different stations Station 1- upper body…curls, overhead press, bent over rows, horizontal […]

I have no legs.

The continued training for BRR and last week’s boot camps really put a hurting on YHC’s legs.  Therefore I designed a amazingly simple, yet tough workout that was void of running and leg work.  7 PAX showed up and showed out. The Thang Mosey to Pull Up station. 30 Minutes AMRAP – (Work must be […]

Pre-Blast: Harbison 50K

Do you like to run? Want to do a #CSAUP that’s not a ruck or mud run? Have you wanted to complete a trail ultramarathon? Here is your chance to race one of the southeast’s most popular early season 50K races! Time to put all that F3 work into action! Since the trail running and […]