The Squid

PAX: Screen Door (visitor from Norfolk VA), Compost, Snowflake, Buckeye, Joker, Spaulding, Hardhat, Chumbucket, Kiffin, Bartman (Respect), Roker, Squealer, Diapers, Peaches (QIC) Conditions: 76 100% Humidity Disclaimer: Push yourself and the man next to you, and workout at your own risk. Warm Up: SSH x 25 IC TTT x 15 IC AC x 15 IC both ways … Continue reading The Squid

Weed and Feed 1-2-3…15

PAX: Swanson, Snowflake, Buckeye, Spaulding, Big Spur, Joker, Ballcock, Chumbucket, Hard Hat, Bartman (Respect), Urkel, Yo Yo Ma, Squealer, Gambit, Peaches (QIC) Conditions: 76 with 86% Humidity Disclaimer: push yourself and the man next to you Warm Up: 15 Burpees OYO TTT x 15 IC AC x 16 IC (both ways) Mosey to the parking Lot … Continue reading Weed and Feed 1-2-3…15

Frosted Mini Dabs

6-27-18 Conditions: Hot and Humid (It's summer) PAX: 12 Gauge, Peaches, Squealer, Judge Judy, Swanson, Spaulding, Stones, Buckeye, Joker, Ray, Yo-Yo Ma, Ballcock, Chumbucket, Hard Hat, Big Spur, Urkel Welcome: Disclaimer: Don't hurt yourself Warm Up: SSH IC x 20 TTT IC x 15 LBAC F IC x 15 Overhead Press IC x 15 LBAC … Continue reading Frosted Mini Dabs

Figure 8 Merkin Ladder

PAX: Buckner(Respect) , Silver a doo, Compost, Snowflake, Swanson, Ray, Sawed-off, Bartman (Respect), Kiffin, Chumbucket, Squealer, Urkel, Yo-Yo Ma, Gump, Joker, Peaches (QIC) Conditions: 74, 98% Humidity Disclaimer: Push yourself and don't get hurt Warmup: Copperhead Squats x 20 IC Tempo Merkin x 15 IC SSH x 20 IC TTT x 15 IC AC x 15 … Continue reading Figure 8 Merkin Ladder

F3 Bluffton turns 3

39 PAX gathered in the Wed morning gloom to help celebrate the beginning of F3 in the lowcountry.  3 years ago, F3 Bluffton was born on a Saturday AM at Dubois Park in Old Town. Over the course of the next 6 weeks, PAX from across the region came to lead us and show us how … Continue reading F3 Bluffton turns 3

Running Elevens

19 PAX. Blue Jeans, Animal, Gambit, Gump, Joker, Dabo, Chumbucket, Bartman, Big Perm, Kiffin, Stones, Ball Cock, Ray, Dwight, Peaches, Swanson, Scissor Hands, Squealer, YHC Cold. Disclaimer. W/U SSH IC x 20 TTT IC x 20 AC IC x 25 The Thang/Run 11s 1 burpee run .23 mile 10 Starbursts...10 burpees run .23 mile 1 … Continue reading Running Elevens

Shamed into a Backblast.

Swanson, Peaches, Stones, Urkel, Gambit, Cubby, Dabo, Coach K, Big Easy, Ray, Big Perm, Chomp, Mr. Clean, Chumbucket, Squid, Squealer, Diapers, Joker, Judy YHC planned a "no glove needed" workout, but did BOMBS instead.  Gloves are stupid anyway. It was perfect weather to gather around the VSF. IC Unless Stated Otherwise SSH x 20 TTTx … Continue reading Shamed into a Backblast.

1011 binary = 11

10112 = 11 Date: 10-11-2017 Conditions: Way to warm and humid for October PAX: Swanson, Ballcock, Scissorhands, Soulfinger, Squealer, Black Lung, Hostilo, Gambit, Porky, Peaches, Dabo, Boomer Sooner, Chumbucket, Spaulding, Madoff, Chomp, Mr. Clean, Dwight, Powderpuff (FNG Daniel Cazenave), Urkel (QIC) YHC originally picked this Q because of the consecutive increasing numbers and had formed … Continue reading 1011 binary = 11

IRMA Pay Back

PAX: Judge Judy, Kiffin, Gump, Diapers, Swanson, Composts, Boomer Sooner, Chumbucket, Madoff, Valley Girl, Urkel, Mr. Clean, Big Perm, Squealer, Chomp, 12-Gauge, Ballcock, Dabo, Gambit, Peaches (QIC) Conditions: 65 and Great Disclaimer: YHC is not a professional, Push yourself and the man next to you Warm Up: SSH x 30 IC AC x 15 IC … Continue reading IRMA Pay Back