Master Class

28 Rabbits planted the SF and got down to business in what can only be described as a #beatdown straight from Washington Rd in Augusta, GA

(Iceman posting for Hootie)

The Thang:

Warmup
SSH x25
IW x25
LBC’S x20

Mosey a couple blocks to the parking deck over the bus station for
Dora’s 123
Partner up – while partner 1 does the exercise, partner 2 runs half the length of the deck and back, flapjack until team totals required reps for each exercise.
Merk-Ups x100
Squat jacks x200
Jacque Cousteau’s x300

Mosey to the street near the entrance to the parking deck for
Catch Me If You Can
Running around the bus station:
Burpees x6
Mountain climbers x20
Squat jumps x6

Run back down Main St to the Peace Center for:
6MOM
Russian Twists x20
In and outs x20
Rise from the grave x15

COT

Naked Moleskin

– 28 with 5 FNG’s. Swamp Rabbit is a growin’.
– Great Q by Hootie – love his energy and passion for F3. There’s been some mumble chatter to rename him Tony Horton for his love of P90X exercises.
– Change of venue is typically a good thing, and this was no exception.
– We continue to lift up Spicoli as he battles his health issues
– Great to have Swiss Miss from CLT Area 51 join us.
– Grit joined us for COT. He’s been nursing an ankle injury and should return to the gloom soon.

Announcements
– BRR training continues. Launch from REI/Yogurt Mtn parking lot on Woodruff Rd at 0530. All are welcome to run with the BRR team.
– Debit has the Q for Thursday. Come see what he has in store for us.

See you in the Gloom

AYE

#PreBlast: F3 Irmo, SC Set To Launch 8/3

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

Balls of Steel

16 Conejos planted the shovel flag and were given a #beatdown up by a little ball with a handle

photo(5)

The Thang:

Warmup
SSH x30
Merkins x12
IW x25

Mosey (with KB) to mid park for

KB Ladder
2 handed swing x10
Reverse lunge (w/pass thru the legs) x10
Goblet Squat x10
Single leg dead lift x10
Two stage backwards suicide after each exercise, plank after until all finished
Repeato each exercise x15 with two stage karaoke suicide, plank after until all finished
Repeato each exercise x20 with two stage sprint suicide, plank after until all finished

Drop your bells and mosey to the pond for
Derkins and jump ups
Derkins x15 (IC) and Jump ups x15
Derkins x10 (IC) and Jump ups x15
Rosalita x20

Straight into…

Burpee hill #crowdpleaser
Starting near the pond, move up 3 hills
5 burpees at the foot of the first hill
10 at the foot of the second hill
15 at the last

Special guest appearance from…

Jack Webb #crowdpleaser no.2
1 merkin and 4 air presses
2 merking and 8 air presses
up to 6 and 24

Mosey back up the hill for

6MOM w/ KB
Halo x5 each direction, repeato
Around the world x5 each direction, repeato
Sit and press (single arm) x5 each arm, repeato
Renegade row x5 each arm, repeato
Back scratchers x20

COT

Naked Moleskin
– Great work by everyone today #1stF
– Yes, I know KB’s are made of iron, but using steel in the title had a better sound to it
– KB’s never disappoint and smoked YHC #nopainnogain
– We continue to lift up Spicoli as well as FNG Scoop’s father with their health issues #3rdF

Announcements
– Considering adding a second location for weekday workouts. Stay tuned for updates
– Also considering a second location or additional day for HDHH #2ndF
– Working on F3 party, including M’s and 2.0’s. Bartman, Hootie and Maverick have the Q for the party. Details to follow #2ndF
– Starting to put together teams for the USMC Ultimate Mud Run (Oct 12 in Columbia) #1stand2ndF

AYE!!

Iceman

No Rain…..Just Pain

The shovel flag was planted and 20 strong got to work

The Thang:

Warmup
Merkin x10
LBC x15
Bicycle x15
IW x20

Jump right into the Beast
We ran counter-clockwise (then clockwise) around the PC with exercises being done at 3, 12 and 9 (on the clock) . Rinse and repeat at the top of the PC (for a total of 6 laps and 36 reps for each exercise).

1 – Merkins x6 repeato
2 – Bear Crawl x6 repeato
3 – Hand Release Merkins x6 repeato

Split into two groups for 11’s.
One group at the PC steps to the amphitheater and the other at the steps up to Main St. Both groups do:
Fairy Jacks at the bottom (#crowdpleaser)
Sumo squats at the top

Mosey to the top of the PC for 6MOM (Mary on Q)
Rosalita x20
LBC x20
Dolly x20
LBC (with legs at 45 degree) x20

Naked Moleskin
– Another great Q by Bartman
– Our thoughts and prayers are with Spicoli as he battles his health issues. #3rdF

Announcements

– Iceman has the Q for Legacy Saturday. Bring your kettlebell (or dumbbell if you don’t have a KB)
– Looking to get teams together for the Oct 12 USMC Ultimate Mud Run in Columbia.
– Keep EH’ing guys
– As we continue to grow, we need more guys stepping up to Q. Be thinking about this and let me or One Direction know when you’re ready to lead a workout.

See ya in the gloom

Iceman

Smoked Rabbit…..Tastes Like Chicken

Shovel Flags were planted and 27, er 25 Rabbits got down to business.

The Thang:

Warmup
SSH x30
1 legged burpees x5 ea leg (early crowd pleaser)
Perfect Squat x10

Mosey down the steps to the amphitheater for
Never ending Ladder
Burpees x5

Burpees x5
Merkin Jacks x10

Burpees x5
Merkin Jacks x10
Back scratcher x16 (8 ea side)

Burpees x5
Merkin Jacks x10
Back scratcher x16 (8 ea leg)
Bulgarian Squat x20 (10ea leg) #crowdpleaser no. 2

Burpees x5
Merkin Jacks x10
Back scratcher x16 (8ea side)
Bulgarian Squat x20 (10ea leg)
LBC (with legs at 45*) x25

Burpees x5
Merkin Jacks x10
Back scratcher x16 (8ea side)
Bulgarian Squat x20 (10ea leg)
LBC (with legs at 45*) x25
Side Squat w/knee up x30 (15ea leg)

Mosey over to the bridge (under Main St) for
Suicides
Partner 1 runs a two station suicide while partner 2 does jump squats, flapjack and repeat

Lap around the PC and back to the bridge for

60’s
Narrow supine pullups x10
Squat jacks x20 #crowdpleaser no. 3
Plank Shoulder Touches x30 (15 IC)
Repeato x3

Mosey to the amphitheater for

6MOM
Courtesy of Hootie
Russian twists x30
In and outs x10
Wind shield wipers

COT

Naked Moleskin
– 7 FNG’s this morning!! Two LIFO’d (one right before Name O Rama??) so 5 got named.
– Awesome to see Greenville come out for F3. #BuildItAndTheyWillCome
– The bar continues to get raised for each workout #IronsSharpensIron
– Tclaps to FNG Coach who was WD at 60 yrs old!! #futureQIC??
– Great to see Zip A Dee back in Green Vegas
– YHC smoked himself this morning – hope everyone else got as much out of that as I did
– I’m missing one person who posted – sorry, it’s not personal. Let me know and I’ll update the backblast. #NeedANotePad

Announcements
– HDHH (hump day happy hour) tomorrow at Ale House on Woodruff Rd – 5:15
– Bartman on Q for Thursday
– Kettlebells have arrived. I will be distributing over the next couple of workouts.
– BRR training M,W,F – launch from Yogurt Mountain/REI parking lot at 0530. Any and all are welcome.
– Working on a F3 Swamp Rabbit party in August. Details to follow.

See ya soon, in the gloom….

Iceman

That's a Headwind….

Image

17 dedicated guys showed up in the Gust to perform, what was promised to be, a Nipples to Knees beatdown!  Oh, and a BRAND NEW Shovel Flag was unveiled and planted!

THE THANG:

Warmup:

  • SSH x 20
  • Merkins x 15
  • IW x 20

Partner up & Mosey to the bottom of the BIG, street hill for:

  • Hill Repeats/PlankoRama (One guys run to the top while the other guy does Planks)
  • Flapjack
  • Rinse and Repeato x 4 (5 total)
  • Did not account for the strong headwind here!

Group mosey to the top and around the back of Y for:

  • Partner People’s Chair/Suicides (One guy sits on the wall while the other runs parking lot suicides)
  • Photographer for GO Magazine showed up here so look your best….uh, whatever!!
  • FlapJack
  • Rinse and Repeato x 2 (3 total)

Group mosey to the front of the building (Photographer to follow) for:

  • Kitty Litter Bear-Crawls/Sumo Squats (one guy crawls while to other does SS)
  • Flapjack

Mosey down towards Pond Legacy

Audible….Over the park bench

COP (She Hate Me x 7 minutes)

  • Dips x 10
  • Burpees x 10
  • Lunges x 10 (each leg)

Partner back up & To the Pond for :

  • Partner-Carry Light-Pole Fartleks (for those that have broken wheels or loose lug nuts, mosey)

Hang in their guys

Up the steps to the short, steep, grassy knoll – Huge Nuts wanted Joe Hendricks II here but:

  • Link arms with back to the hill
  • Up the Hill as a group x 7
  • Sumo Squats at the Top (1 -7 reps)
  • Lunges at the bottom (1-7 reps)
  • This was an “Oh, My God” #crowdpleaser

Absolute Smoked!

Mosey UP THE HILL to the Flag for:

MOM (Huge Nuts on the Q)

  • LBCs x 20
  • Flutters x 16
  • Protractor (90*, 45*, 90*, 8*, Hold)

COT

  • Great to have the former, Flesh Peddler, back.  We agreed to rename him, being that he is working on his Masters in Divinity.  He is now Padre!
  • Awesome to have FNG Joey (Novocain) post while starting day 1 of Vacation.  Strong!
  • I promised a core/lower-body beatdown, aka #NipplesToKnees
  • We continue to pray for those that are hurting, struggling, or past due with their first 2.0
  • BRR training runs are every M/W/F at 05:30, REI/YoMo
  • Next workout on Tuesday, July 16.  Iceman has the Q
  • Thanks to GO Magazine and their staff for following us and taking pictures (including Coffeeteria)

 

 

#PreBlast: F3 Irmo, SC to Launch August 3rd

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3” can be found here: http://f3nation.com/about-us/.

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

Debit?….Debut?….Who knows?

 A record 22 PAX showed up for Debit’s debut Q…
Warmup:  Imperial Walker x20, SSH x20, Burpies x9
The Thang:
Mosey down to the bridge, with feet up on the wall for Derkins x20
Indian run up Camperdown, by Lazy Goat, and back down to the bridge.
Crab walk down the stairs, mosey to the amphitheater
Jacob’s ladder with incline pushups at bottom and dips at the top
Mosey to stairs, and Joe Hendix #2 up the stairs
Top of the stairs, modified Jack Webb using chairs as props as PAX got a little water on them from inside the chairs
Mosey back down – incline pushups x5 at bottom tier, decline pushups x10 at middle tier, dips x15 at top tier, back down, rinse and repeat
Mosey around the peace center
Latka led 6mom:
Dollys x22
LBCs x20
Russian twists x15
Bicycle x15
Shoulder touches x20
22 is a record for F3SwampRabbit!  (Main Thang or Legacy)
Announcements:
BRR runs Mon, Wed, Fri
Greenville Journal article will run tomorrow, Fri 7/12
Go Magazine article to run sometime in August
Thoughts and prayers still with the families from Greenville that lost their lives in the Alaskan plane crash
Prayers to FNG Filay’s brother in law in the middle east
Prayers with Spicoli who is going through a tough time
OD has the Q on Saturday, and Go Magazine will be there for some pictures

Multiplying Rabbits

A record 19 Swamp Rabbit PAX planted the SF at The Main Thang, sucked some #gloom and showed off for the local Fox affiliate camera man.

The Thang

Warm up
Merkins x10
LBC’s x20
SSH x20
IW x20

Take a lap around the PC to the amphitheater for morning glory
First tier:  5 jump ups
Second tier:  10 derkins
Third tier:  15 dips
After the 15 dips take off up the stairs and around the Peace Center
Rinse and repeat

Mosey to the top of the PC, wanted to see if we could get a little camera time with Fox News.

No cameras but Jack Webb made a guest appearance:
1 merkin, 4 air presses x7

Bartman handed the “Q” off to Hootie

Mosey down center steps to the amphitheater for
One legged squats each leg x 15
Plank walk the length of the bottom tier

Mosey up to main steps
Bear crawl up center steps, at the top – In and outs x 15
Crab walk down steps, at the bottom – Crunchie frogs x 15
Crab walk up the steps, at the top – Barbwire merkins and HOLD x5
Crab walk down steps, at the bottom – Squat jacks x 10

Mosey up steps and run around the PC
Once back in the amphitheater
Plank walk the length of the bottom tier

Grab some turf for:

6MOM
Windshield wipers–right to left HOLD x3
Rosalita x20
Protractor–6″, 45*, 90* x2 with 10 count at the end
Joe Hendricks up the steps to the front of the PC

Naked Moleskin
– As always, Bartman and Hootie brought lots of energy to the workout
– 19 on a weekday workout is a record #HereWeGrow
– Today’s workout was brutal on the shoulders #FeelinThatTomorrow

Announcements
– BRR runs (open to all) – launch from REI/Yogurt Mountain (Woodruff Rd) Mon, Wed and Fri at 5:30am
– HDHH 5:15pm at the Ale House on Woodruff Rd
– Greenville Journal article will run this Friday, 7/12
– GO Magazine article to run sometime in August
– Our thoughts and prayers go out to the two Greenville families that lost their lives in the Alaskan plane crash.
– Debit has the Q for Thursday

See ya in the gloom

AYE

Pain Station Alpha

13 Spry Rabbits planted the SF at #Legacy unaware of the #beatdown that would soon follow.

The Thang:

Warmup
IW x20
SSHx 25
Mtn Climbers x20

Pain Stations
Partner up, 2 people per station. Hairburners set the pace
Modified Hair Burners (sled with 30lb sandbag)
Derkins (on bench)
Lunge Twists with dumbell
KB Swings
One arm rows with KB (alternating 5 ea side)
Squat Press with cinder blocks
Curls with dumbell
Repeato

Mosey to pond for lightpole fartleks
Partner up
Lap 1 – partner 1 sprints every other light pole around the pond while partner 2 does dead cockroaches – flapjack
Lap 2 – partner 1 sprints, partner 2 does flutters

Grab some wall for peoples air presses
Squat while doing air presses to 20 (IC)
repeato
Squat while alternating lifting each leg

Mosey to mid park for Plank U Very Much
Makthar N’diaye x12
CCV’s x10 each side
Shoulder Touches x20
Hip Twists x10
Elbow plank with 45* leg extension x5 each leg

Mosey back down near the pond for Jacob’s ladder
Bear crawl up the hill- burpees at the top x7, mosey back to the bottom #crowdpleaser

Mosey back to upper park for abbreviated 6MOM
LBC x20
Slutter x10
Rosalita x20

Back to the pain stations for one more trip through.

COT

Naked Moleskin
Mother nature gave us a break from the rain #forgotwhatdryfeelslike
Lot of guys pushing hard out there today #ironsharpensiron
Hairburners never disappoint and are always #crowdpleasers
As Bartman pointed out, I pulled out the #bestofthebest for today’s #downpainment

Announcements
– We’re moving the weekday #TheMainThang workouts to Tues and Thurs. Same place and time
– Upcoming articles to be published on @F3SwampRabbit in The Greenville Journal (7/12) and GO Magazine (TBD). Be on the lookout for these
– BRR training has begun. One Direction is the Q.
– Kettle bells will be ordered in the next couple of days.
– Check out F3nation.com for info. on the diet challenge

2013 Summer Fuel Challenge


– Also on F3nation.com, info. on the upcoming F3 camp for Father and son/daughter (in CLT).
http://f3nation.com/2013/07/03/1st-annual-f3-camp/

See you in the #gloom on Tuesday

AYE