Columbia Home Page
Below you will find helpful links to the workout locations, calendar and stats on what F3 is doing here in Columbia!
We also have links to our backblasts, which are summaries of our workouts. Read one to see what we're all about!
Asparagus vs. Blueberries
AO: hammer Q: Misfire PAX: Pinkman, Snowflake, Ratatouille, Zuba, Bidet, Meat Loaf, Ronaldo, Misfire FNGs: None COUNT: 8 WARMUP: merkins and squats and stretching THE THANG: 375 merkins spread out over 2 mi run around the neighborhood. Mixed in Landrum Hill and some squats, lunge walk, and calf raises along the way. :alert: ANNOUNCEMENTS :alert: …
MSU Kotter-man
AO: sawmill Q: Cottontail PAX: Bush, Full Metal Jacket, Flapper FNGs: None COUNT: 4 WARMUP: mosey, SSH, LBAC, copperhead squats, IWs, hillbillies, mosey to ball fields. THE THANG: (1) down and backs parking lot of forward lunge walks, side lunge, Lt Dans, karaoke, side-shuffles, Komodo dragons; (2) 3 laps around playground with 3 stops each, …
Rogue Visits Winston (Street)
AO: rogue Q: Cauliflower PAX: Bemis, clickbait, Easy Street, Friar Tuck, Shocker, SweetTart, Swingline FNGs: None COUNT: 8 WARMUP: Easy Street and Cauliflower were both early! THE THANG: strava.app.link/ZGu0ACnPgJb :alert: ANNOUNCEMENTS :alert: : 1. Speed for Need on May 11. 2. Swingline is collecting used shoes for charity donations.
Ballboy BS
AO: score Q: Ball Boy PAX: Charley (f3Pele), Crawlspace, Nails, OBC, Sled, Ripcord FNGs: None COUNT: 7 WARMUP: Loose warmup with lots of sharing about our feelings. Lumen’s absence provided fuel for chatter. Something about a cat. THE THANG: Ballboy made us lie in the wet grass and do 100 reps each of big boy …
This. Is. Merkins!
AO: woodshed Q: Silent Bob PAX: Side Salad, Pondo, Pipeline, Teddy, Silver Bullet, heehaw, Silent Bob, Primetime a.k.a. Coach Pinetar FNGs: None COUNT: 8 WARMUP: – Merkins x30 – Side Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles – Merkins x30 THE THANG: – Mosey to school entrance – LBCs (in cadence) …
Today on Thursdays with Phlegm – Hitting the Bricks
AO: thunder Q: Phlegm PAX: Bucket Truck, CESS, Adrian, Oscar, Spot, Insanity, Fallout FNGs: None COUNT: 8 WARMUP: Stretches, Through the Tunnel, SSH, Windmills, Merkins IC x 10. THE THANG: Mosey to Woodrow, MH’s, Merkins IC x 10, Hip Thrusts, Slow Fast Diamonds x 10. Mosey to Wheat, OYO WideArm/Regular Merkin/Diamond 5 each, LBCs IC …
Today on Thursdays with Phlegm – Hitting the BricksRead More »
Controlled chaos
AO: sandlot Q: Ruby PAX: Bayou, Coin Flip, Fenway, Ruby, Runt, Running Rebel, Pizza Pizza FNGs: None COUNT: 7 WARMUP: SSHs, TTS, IWs x 15 each LBACs – forward and backwards, Seal claps, Micheal Phelps x 10 each Extended warm-up: Bear crawl 25 paces followed by core Crab walk 25 paces followed by core Fiddler …
Converse 11s
AO: swampfox Q: Leprechaun PAX: Krusty, Fountainhead, Kitty FNGs: None COUNT: 4 WARMUP: SSH IC 20 IW IC 15 Merkins IC 10 LBAC IC 10 Reverse IC 10 Raise the Roof IC 10 Big Boys OYO 10 Mosey to Converse St. THE THANG: 11s Start with 11 Merkins at top of the hill. 5 Big …
Beach workout
AO: valhalla Q: Backstop PAX: Baconator, Fenway, Flo FNGs: None COUNT: 4 WARMUP: THE THANG: Boot Camp push-ups Burpee bear cross and :triumph: abs . Beach workout. Total count of pushups 115 *4 =460 :fire: :alert: ANNOUNCEMENTS COT: praying for our country, family, economy, and push-up challenge for the mission. :fire:
Deconstruct this!
AO: the-bunker Q: Tinactin (F3 Naperville, IL) PAX: Jar Jar, Bidet, Ronaldo, BunkBed, Quaker, Lobstah, SweetTart, Meat Loaf, Fallout, Mushu, Listener, Cathole FNGs: 1 Cathole COUNT: 13 WARMUP: disclaimer and safety check THE THANG: various somewhat new variations Run around Descending ladder of deconstructed burpees Table work Arm circle song :alert: ANNOUNCEMENTS :alert: : Dawn …
Well that was dumb
AO: 0500_club Q: Fallout PAX: Lobstah, Quaker, BunkBed, Fallout FNGs: None COUNT: 4 WARMUP: Wake up early and drive far. THE THANG: Ran the neighborhoods near The Bunker at 0430. It was muggy, early, dangerous and dumb. Got honked at once. At least one dog unleashed. Quaker and Bunkbed got more :alert: ANNOUNCEMENTS :alert: : …
It’s Gonna be May
AO: ramble Q: Cauliflower PAX: BabyRuth(AOQ TheWall), Bootleg, Bunch, Bundy, Friar Tuck, Garnish, Keystone, Love Child, Stache, Tube Socks, Turtle, Windy, Hasselhoff, Hawg, Easy Street, 8 Mile FNGs: None COUNT: 17 WARMUP: Stretching with Stache THE THANG: strava.app.link/YfyeUW59eJb :alert: ANNOUNCEMENTS :alert: : Speed for Need on May 11
Tinactin Down Range
AO: the-bunker Q: Tinactin (F3 Naperville, IL) PAX: BunkBed, Jar Jar, Meat Loaf, SweetTart, Quaker, Fallout, Lobstah, Bidet, Ronaldo, Mushu, Listener, Cathole FNGs: 1 Cathole COUNT: 13 WARMUP: Good mornings, Abe Vigodas, Imlerial Squat Walkers, Motivators from 7 THE THANG: mosey lap with PT, deconstructed burpee + cocoon relay, Dips and tabletop merkins, Mary, then …
Miles n’Merkins
AO: bladerunner Q: Full Metal Jacket PAX: Lemmy, Full Metal Jacket, The Beast, Gepetto, Bush, Snowden (Weasel Supporter), Rudder (WeaselShaker), Betty Crocker FNGs: None COUNT: 8 WARMUP: Purdy sure that is a big fat NO! THE THANG: All pax ran various distances on road and HS track/1 Pax also did Merkins :alert: ANNOUNCEMENTS :alert: : …
Thank You For Your Order.36304264769403
Hey there! Your selection of us as your service provider is genuinely appreciated. We value your trust in us, even amidst several alternatives.ec006c7d-d766-4ed3-90a6-9e414070e5cb ♥️ 📥 Edna Johns CH2ZIOZ33BKX8QPELDZCP7W8.pdf
4/30 Inauguration Day 1789
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Rudder (WeaselShaker), Gepetto, Bush, Full Metal Jacket, Lemmy, Snowden (Weasel Supporter) FNGs: None COUNT: 6 WARMUP: Run if you’re gepetto. LBAC fw/bw x 14 Overhead claps x 14 SSH x 14 Abe Vigoda x 7 TTT x 14 Imperialist Walkers x 14 hillbillies x 14 not necessarily in …
Feast Day of Pope St. Pius V
AO: rogue Q: Friar Tuck PAX: Bemis, Cauliflower, Quaker, Sleasley, Ziffel, Winston FNGs: None COUNT: 7 WARMUP: Pope St. Pius V has made quite a lasting impression on the Church. He was a Dominican and continued wearing his habit after his election as pope and is thus the reason popes are dressed in white to …
Slow and Deliberate
AO: score Q: Nails PAX: Crawlspace, Lumen, OBC, Sled, Ripcord FNGs: None COUNT: 6 WARMUP: Crawlspace got things going until Nails arrived! Standard warmup. THE THANG: Grabbed bricks and did a circuit of curls, tri’s, OHP, alternating in and out arm flutters, curl press and then down and back to gate. Then a round of …
A Hill We Must Climb
AO: woodshed Q: Teddy PAX: Silver Bullet, heehaw, Side Salad, Glow FNGs: None COUNT: 5 WARMUP: 25 sidestraddle hops in cadence THE THANG: Indian Run out to the hill at Galway and Byron. Mosey down the hill, then knock out 20 ‘mericans, 20 LBCs & 20 double-count flutterkicks, then lunge walk back up the hill. …
Democracy Q
AO: thunder Q: Dog-Faced Gremlin PAX: Adrian, Bucket Truck, Insanity, Oscar, Froman, Fallout, Phlegm, Spot, Dog-Faced Gremlin FNGs: None COUNT: 9 WARMUP: SSH, TTT, Imperial Walkers, Windmills, LBAC- Forward and Back, Various Stretch, Track Lap THE THANG: Partner UP 50- Burpees 100 Merkins 200 Squats 300 Flutter Kicks Partner runs across track while other knocks …
Napalm hits Sandlot!
AO: sandlot Q: Two Gloves PAX: Fenway, Ruby, Runt, Bayou, Pizza Pizza, Two Gloves FNGs: None COUNT: 6 WARMUP: Lap building, SSH, imperial walkers, windmills, merkins, LAC’s forward, back & overhead press. THE THANG: overhead carry sandbags to soccer field, first corner 15 reps with bag of squats, CFG’s, clean & press, & tricep extensions, …
Stentvergence
AO: swampfox Q: Stent PAX: SweetTart, Fountainhead, Kitty, Leprechaun, McNugget, Ratatouille, Silent Bob, Strom, Kilt, Bidet, Felix, Collar, Meat Loaf, Ronaldo, New Shoes? FNGs: None COUNT: 16 WARMUP: Lap and SSH etc THE THANG: Various sprints and exercises. Backwards run and skipping to get heart rate up :alert: ANNOUNCEMENTS :alert: : Blueberry challenge, Mercan challenge, …
Lumen Loop
AO: score Q: Crawlspace PAX: Lumen FNGs: None COUNT: 2 WARMUP: Only 2 showed up this AM. No warmup. THE THANG: Lumen and I did a quick Lumen Loop before an early run to EUG for some breakfast! :alert: ANNOUNCEMENTS :alert: : COT: In true Lumen form, he educated me on a range of topics …
Sodium/Potassium Pumps
AO: raw Q: Rudder (WeaselShaker) PAX: Gepetto, Lemmy FNGs: None COUNT: 3 WARMUP: Gepetto ran 4 miles. Lemmy ran 2 miles. Rudder climbed out of his car. THE THANG: Run 4ish miles TIL: Sodium can’t get into the muscle if the potassium don’t get out the way! :alert: ANNOUNCEMENTS :alert: : COT: Prayers that Gods …
1 Lap
AO: valhalla Q: Silent Bob PAX: Fenway, Two Gloves, Baconator FNGs: None COUNT: 4 WARMUP: – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Merkins x25 THE THANG: – Mini-lap around parking lot and pick up coupons – Calf Raises w/ block x40 – Goblet Squats x20 – …
Skeleton Crew Slog
AO: 0500_club Q: Quaker PAX: Fallout, Lobstah FNGs: None COUNT: 3 WARMUP: None. Explain the Route THE THANG: Run or ruck the route. Lose Lobstah to amble midway – footpathapp.com/routes/762c3504-7ac4-4848-bbc7-a9712b3f045b :alert: ANNOUNCEMENTS :alert: : Check Slack COT: We prayed.
Ramble 4-29
AO: ramble Q: Keystone PAX: Turtle, SweetTart, Easy Street, Churchkey, Cauliflower, 8 Mile, Bundy, Garnish, Stache, Windy, Keystone, Tube Socks, Friar Tuck FNGs: None COUNT: 13 WARMUP: Rolling hills for a Monday THE THANG:https://strava.app.link/TAQ9xC3xaJb :alert: ANNOUNCEMENTS :alert: : congrats Love Child on a great race!! COT: 8 Mile calling the owls
Monday Scramble
AO: scramble Q: Leprechaun PAX: Tarek FNGs: None COUNT: 2 WARMUP: Stretching while waiting on other pax to show. THE THANG: 2 pax beat the fartsack and did the hard thing. Lots of mummblechatter with some hills mixed in. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Greatful and blessed for accountability to attack the day.
Someone has a case of the Mondays
AO: amble Q: Lobstah PAX: Nails, Bucket Truck, Mud Dawg, Trademark, Oscar, Biggie Smalls, Lobstah FNGs: None COUNT: 7 WARMUP: 2.7 miles with 0500 THE THANG: 4.29 route to Owens Field :alert: ANNOUNCEMENTS :alert: : See Slack COT: Health and favor in work and life
Running with Bricks and 1 Block
AO: the_castle Q: TOY PAX: Bidet, Jar Jar, Kamikaze, Big Worm, Lamb Chop, McLovin, Buc-ee, Dog-Faced Gremlin, Fergie, Wham, Wannabe, Turncoat, TOY, Turnpike, grilz, Renaldo FNGs: None COUNT: 16 WARMUP: SSH, TTT, etc. THE THANG: 1 cinderblock for the group – others get bricks. Castle loop with right street stops for curls, tricep, etc and …
Stumble Loops
AO: stumble Q: Chewy PAX: BabyRuth(AOQ TheWall), Pipeline, Serena, TomTom (3rd F), Chewy FNGs: None COUNT: 5 WARMUP: Talking about the weather THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Hill work Monday with the faithful 3
AO: the-rock Q: Hawg PAX: Ratatouille, BooBoo FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 1 Rocky Rd/Rolling Hills 2 the Rock :alert: ANNOUNCEMENTS :alert: : Merkin Challenge – see slack Speed for Need – Miracles in Motion see Easy Street COT: Thanksgiving for the blessing of good health.
The WALL crashes the Stride 10 year Anniversary Party
AO: the-wall Q: BunkBed PAX: Cauliflower, Garnish, Welcome Week, Swingline, Hawg FNGs: None COUNT: 6 WARMUP: Chit-chat in the parking lot and talk about how hard it was to figure out where to park. Several Lex PAX get a head start to the route to get done early for children’s sporting events. Also find out …
The WALL crashes the Stride 10 year Anniversary PartyRead More »
Burpee Fun House Battle Styke
AO: battle Q: Spot PAX: CESS, Billy Bob, Fountainhead, Fergie, Stamp FNGs: 1 Stamp COUNT: 6 WARMUP: SSH until PAX are congregated Mosey to football field, then to end zone Jail break to opposite end zone Take turns pushing sled ten yards each to 50 yard line 10 Burpees Rush and Roll to end zone …
Maxing out the groanometer.
AO: dawnstrike Q: SweetTart PAX: Betamax, Oscar, Fallout, Big Worm, Bindi, Misfire, Quaker, Snowflake, Lobstah FNGs: None COUNT: 10 The pax asked for Frisbee as the sun is joining us earlier and earlier. But YHC knew we had payment to make if we were to have fun in the daylight. Disclaimers were made, or maybe …
Coupon Cutting
AO: sawmill Q: Bush PAX: Rudder (WeaselShaker), Gepetto, Goodspeed, Full Metal Jacket, 0 FNGs: 1 0 COUNT: 5 WARMUP: LBAC’s, Thru the tunnel, imperial walkers, hill billys, Merkins THE THANG: Rudder and Gepetto ran many miles, there was confusion on how many miles they were going to do but maybe that’s how Gepetto runs forever?! …
Hills!
AO: kudzu Q: Snowden (Weasel Supporter) PAX: The Beast, Cheesesteak, Lemmy, Snowflake, Rudder (WeaselShaker), Gepetto, Snowden (Weasel Supporter), Full Metal Jacket FNGs: None COUNT: 8 WARMUP: unnecessary THE THANG: run your planned run. Lemmy cheesesteak and the beast did hill repeats. gepetto did his thing. Jim and Karl ran the cobblestone loop. Rudder …
Purloining Muddawg’s Strava
AO: ramble Q: Lego , Mud Dawg PAX: Bunch, Windy, Cauliflower, Tube Socks, CESS, Stache, DriveBy, Friar Tuck, Quaker, Bundy, Turtle, Churchkey, BunkBed, 8 Mile, Garnish FNGs: None COUNT: 17 WARMUP: Watching Stache Stretch THE THANG: 4.01 miles from Muddawg’s Strava history :alert: ANNOUNCEMENTS :alert: : The Wall is in Lexington this Saturday. Im not …
5k Friday
AO: prowl Q: Baconator , Fenway, Ruby, Two Gloves PAX: Baconator, Fenway, Ruby, Two Gloves FNGs: None COUNT: 4 WARMUP: walk and talk 6:00 THE THANG: Ruckers:2.25 miles RUNNERS: 3.4 :alert: ANNOUNCEMENTS :alert: : clean out tomorrow with Fenway at neighbors house. After Saturday workout. 30 minute junk removal in The woodlands. COT:
It’s My Birthday!!
AO: amble Q: Betamax PAX: Seahorse, Lobstah, Froman, Nails, Oscar, Bucket Truck, Fallout, Quick Dry FNGs: None COUNT: 9 WARMUP: FULL route description in great detail (you’re welcome) THE THANG: You already know – as God intended :alert: ANNOUNCEMENTS :alert: : Speed for Need in May; Blueberry Bunker Challenge (see Fallout or Jar Jar) COT: …
17 floors down in Frankfurt (workout inspired by true story)
AO: the_castle Q: Turncoat PAX: Wannabe, SweetTart, TOY, Wham, Fergie, Kamikaze, Special K, grilz, McLovin, Turnpike FNGs: None COUNT: 11 WARMUP: Side straddle hop x 20 Through the tunnel x 15 Downward dog and calf stretch Butterfly stretch Tow touch stretch Merkins x 10 THE THANG: Grab blocks and bring to 4 way. Curls x …
17 floors down in Frankfurt (workout inspired by true story)Read More »
Stumble Quarterly Heist
AO: stumble Q: heist PAX: Prodigal, Ash (COMZ), Corndog, TapeWorm, heehaw, Kenny G, Jar Jar, Teddy, Ronaldo, Bidet, Odyssey, TomTom (3rd F), Pondo, Chewy, Pipeline, Skirt, Serena, heist, Lunch Lady (Beets), Quartermaster, Silent Bob, Kemba, Mushu, Duck Hunt FNGs: None COUNT: 24 THE THANG: www.strava.com/activities/11267272941 (Ruckers, kettlebellers, walkers as well) :alert: ANNOUNCEMENTS :alert: : 5/11 …
Bundy and BunkBed’s Mandate
AO: ramble_lunch Q: BunkBed PAX: Bundy FNGs: None COUNT: 2 WARMUP: Ask for two person booth with the best mood lighting. THE THANG: – Discuss the awesomness of our server’s mustache – Try and figure out what a Huarache, Torta and Molotes were. – Bundy – Gets one of those cool cokes in a glass …
What the hill
AO: sawmill Q: Snowden (Weasel Supporter) PAX: Snowden (Weasel Supporter), Lemmy, Cheesesteak, The Beast, Gepetto, Rudder (WeaselShaker), Full Metal Jacket, Snowflake FNGs: None COUNT: 8 WARMUP: unnecessary THE THANG: run your planned run. Lemmy cheesesteak and the beast did hill repeats. gepetto did his thing. Jim and Karl ran the cobblestone loop. Rudder did his …
Neighborhood patrol
AO: rogue Q: capgun PAX: capgun, Bemis, Swingline, Easy Street, SweetTart, Prodigal, Friar Tuck, Meat Loaf, Snuggles, Bidet, Mushu FNGs: None COUNT: 11 WARMUP: Dogs, like people, are not to be trusted THE THANG: Ring around the woodlands :alert: ANNOUNCEMENTS :alert: : need for speed, bidets berry challenge COT: prayers for the sick
Vacuum of Leadership
AO: score Q: Charley (f3Pele) PAX: Lumen, Nails, Spool FNGs: None COUNT: 4 WARMUP: Ballboy was supposed to Q and overslept, and yours truly, the supposed leader of this band of brothers, also was absent due to painful hip syndrome. In the Vacuum of Leadership this AM, Pele stepped up and led! Thanks Pele THE …
Culsac Capture
AO: woodshed Q: Teddy PAX: Silent Bob, Pipeline, Kenny G, @ShadeTree FNGs: None COUNT: 5 WARMUP: the yoosh – side straddles, imperial walkers, arm circles, windmills & squats THE THANG: Moseyed out onto Galway. Paused in front of the school to enjoy the newly mown grass and some mary – 20 LBCs, 20 Russian twists …
“Enjoying” the Tunes
AO: thunder Q: Fallout PAX: Betamax, Oscar, Snowflake, Jabberwocky, Phlegm, Spot, Bucket Truck, Insanity, Fallout, Garnish, Tardy (Charleston) FNGs: None COUNT: 11 Music, buy-in to change is (2) burpees, once per exercise Warmup SSH, IC, 50 Merkins, 40 Squats, IC, 15 Imperial Walkers, IC, 20 Hip thrusters, IC, 10 (both, then each leg) Mosey to …
Dirty 30
AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, F3 Pizza Pizza FNGs: None COUNT: 5 WARMUP: – side straddle hop IC x 20 – Through the tunnel IC x 20 – Hillbillies IC x 20 – LBAC IC x 20 THANG 1: – 10 yd broad jump, 10 no cheat burpees, 10 curtesy lunges (each …
Rotating Coupon Beatdown
AO: sawmill Q: Full Metal Jacket PAX: Flapper, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 3 WARMUP: Stretches/SSHs/LBACs-Air Press/Seal Claps/IWs-Hillbillies/9-count Squats THE THANG: -Pax do a brisk John Wayne (1 pax carrying coupon) to Blythewood Baseball Fields, rotating the coupon approx every 50 yds -1 Pax does 50 Chest Presses with coupon – other …