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F3 | February 27, 2017

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The Murph at Faultline

February 27, 2017 |

Intro – I’ve been wanting to do this workout for a long time and thought, “Why not do it with my F3 brothers?”  We worked through some modifications to make it possible for everyone to finish.


SSH in cadence … Continue reading

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Climbing Ladders

February 27, 2017 |


55 and FOGGY


0529: 1 minute warning

0530: Disclaimer


YHC started the morning with … Continue reading Read More

Cremasteric Reflex

February 26, 2017 | | One Comment

YHC is not quite sure how this word came to mind, but in the pre-workout gloom, the PAX was bantering about f3 nicknames (@f3nameoftheday) and I had a flashback to human anatomy class from the first year of dental school.  Dr … Continue reading

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FLORA visits ExtendedStay

February 26, 2017 |

23 PAX filed into the West Ashley HS parking lot for a mild, 58 degree BC. This AO was unnamed at the beginning of the beatdown, but that was about to change…

W/U (all IC): SSH x 30, Toy Soldiers … Continue reading

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40 is the new 30….

February 24, 2017 |

There were 10 total PAX present in the early morning gloom with dumbbells in tow to help YHC celebrate the beginning of a new decade tomorrow. I venture into my 40’s in better shape than I was when I entered … Continue reading

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Fear the Burpees?

February 23, 2017 |

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”


  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each … Continue reading

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Swamp Rabbit VQ

February 23, 2017 | | One Comment

11 PAX ventured into the Gloom at #GoldenStrip for YHC’s VQ in the upstate.  YHC has led many workouts in the Columbia region but is honored to be bringing the pain in Greenville!

Mumble Chatter was at a minimum today.  … Continue reading

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Learn something new every day

February 22, 2017 | | 3 Comments

Eight men came together today for an easy, and flat, out and back cruise along Prosperity Church Rd. Dingo, Farm, and YHC met at 5 for a 3 mile pre-run run. Dingo noticed that both Farm and I now have … Continue reading

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Blackjack Hill

February 21, 2017 |

So YHC had this idea of making everything 21 to match the day.  Terrible idea. Here’s how it went.

Warm-up: SSH 21 IC, Humpies 21 IC, Windmills 21 IC, Hairy Rockettes (Alt Toe Touches) 21 IC, Chinooks to Lil Arm … Continue reading

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Bragg Tribute

February 20, 2017 |

Intro:  6 men came out to do some log loving this morning as a tribute to our Summerville Pax who completed the Joe Warner Bragg Heavy.

F3 Mission Statement:  “To plant, serve and grow small workout groups, in order to … Continue reading

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