We are here to test you in all 3 F’s. Fitness, Fellowship, and at some point during this event you will believe in or need to believe in something bigger than yourself . This event was born out of a CSAUP previously called The Delta. This ruck CSAUP event will consist of 4 man teams competing along a 6-10 mile course with 10 challenges along the way. Each member of the team will be required…
5It’s that time of the year for one of our PAX to take on the role of Rudolph and lead the PAX of Lake Wylie in our Christmas Eve 5k. We will follow the 5k with a special workout at The Deep. More details are listed below. There are options to ruck/walk, run at a moderate pace, or chase Rudolph. Get your day started right and make room for the extra cookies and seasonal favorite,…
3Who doesn’t love a PT Test? I spent some time checking in with our boys down at GTE28 down in NW Arkansas, which inevitably leads to wanting to put on a ruck and do some PT. No rucks today, but we did take a run at the MARSOC Short Card. The PAX gathered, a brief disclaimer was given and off we went. YHC informed the PAX that there would be very little running yet we…
0If you want to run at a fast pace, you need to train at a fast pace at least once a week. Interval training, where you alternate fast running with jogging or walking, is a very effective form of “speed work.” The training schedule begins in Week 1 with a workout of 5 x 400 meters. Run the 400s at about the pace you would run in a mile or 1600m race. Walk or jog…
2After the lackluster showing from the PAX on Saturday and more rain coming throughout the day, YHC was a little discouraged heading into my return to The Brig. The PAX who showed up, showed out and I had a blast leading these men. The advantage of only having one other PAX at your previous Q? You get it to run it back without anyone feeling like they’re getting leftovers. Here’s how it went down: Warmup…
0This one took some mental fortitude. It was windy and raining sideways. At launch time of 0630 there were 2 PAX present. We could have stayed dry, stayed warm, and just gone straight to coffeeteria. Is that what HIM do? Nope. We do the harder thing. We become more durable. That’s exactly what we did. Warmup SSH Sun gods Imperial walker Hillbilly walker Low slow squat Tempo merkin Peter Parker Parker peter Best stretch ever…
0A handful of PAX opted for a nice jog while the rest of us stuck around for a little beatdown led by YHC. Here’s what we got: Quick lap around the “track” COP: SSH Imperial & Hillbilly Walkers Moroccan nightclubs Merkins Mountain Climbers Down Dog / Honeymooner Peter Parker Parker Peter The Thang: I love this workout because if you have a method of keeping time, you can take this anywhere. Here’s how it works:…
118 weight slingers and 4 walkers set their sights on Cannonball for a glorious Tuesday morning. PAX were advised upon arrival to grab their bell and if they were looking for an opportunity to accelerate their King, they should also grab a cindy. While the walkers were getting in their laps here’s what we did: Warmarama: SSH, Imperial Walkers, Hillbilly Walkers, Squats (low & slow). Main Event: 4 rounds ( 20/15/10/5 reps) Squats Clean &…
0Aaaannnd we’re back for the second installment of “What you missed at Hog & Coyote” and Barracuda could not be a better venue. The AO laid out perfectly for an almost exact replica of a small section of the Hog & Coyote. A very brief disclaimer was provided since we did have an FNG present. YHC informed the PAX that we had just completed a pain station and our next stop would be the parking…
4They say imitation is the sincerest form of flattery. Well that’s what the PAX at Black Flag got tonight. As one of only two representatives from F3 Lake Wylie (Big Mac) at the 8th edition of the Hog & Coyote down in Rock Hill, YHC thought that it was only proper that I share some of what I experienced at the event. It went down something like this… PAX assembled for a brief mosey around…
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