So Mission apparently killed F3 Columbia yesterday with his Women’s Health block work excercises. So this morning 99% of F3 Columbia’s regular pax (~40) marinated in their odiferous beds (#fartsacks) and rubbed Ben Gay on their sore little backs and hammies while 3 pax rose like phoenixes (?, phoenixii? phoenixians?) from the soreness on Berkley, …
We are only about a week out until the next CSAUP Event on the calendar – the Mountain Goat Challenge. There will not be a better Blue Ridge Relay training opportunity. Whether you are interested for that reason or just because you enjoy running up and over mountains, we are happy to help. Asheville is …
Mountain Goat Challenge / Highland Brewery Event UpdatesRead More »
29 faithful assembled in the gloom and were treated to a creative Mission-led beat down. Conditions: 65 and clear The Thang: COP SSH x15 Little arm circles x10f x10b High knees x15 Wide Merkins x7 LBC x20 Diamond Merkins x7 Flutter kicks x30 Mountain climbers x15 Imperial Walkers x15 Regular Merkins x10 Field Games Bear …
7 pax gathered in the cool yet sticky gloom this morning at KBC for a run of unknown length and substance. Soon they were on a nice litte three mile interval run to work on breaking through the mental and physical barriers to running faster. For many this was their first interval training and lessons …
33 pax met in the gloom for an off-the-cuff downPAINment delivered by Sway. Conditions: 68 degrees and partly cloudy The Thang: Warmup lap around school COP: SSH x20 Merkins x10 Regular Sit Ups x20 OYO Merkins x10 Switch Jacks x20 High knees x20 Merkins x10 Squats x20 Freddie x20 Merkins x10 Move to End Line …
23 Columbia Pax (with 1 FNG) met at Dreher High School anticipating a rigorous workout. We did not anticipate the obviously bad week from Beano, who reminded us all why he’s called “Major BS.” Condition: Overcast and 68 degrees The Thang: –Warm up run for ½ mile with Pain Stations: 40x (two count) Merkins 40x …
Four non-vacationing souls posted at the KBC in the chilly gloom for three miles o’ fun and a little calorie burn around Little Lake Katharine. Conditions: 57 degrees, 89% humidity The Thang: KBC, Forest Ridge, Quail, Portobello, Quail, Shady, Woodlake, Carter Hill, KBC Splinter 23:23 Chaser 23:36 Mission 23:45 Fountain Head 24:19
6 Pax gathered in the gloom this morning at KBC for the second official workout of F3 Columbia #Amble. The pax were given two choices: 3 miles with Fountain Head or 4 miles with Chaser. 2 went with the 3 mile and 4 with the 4 mile loop. The routes can be viewed here (3 mile: http://www.mapmyrun.com/routes/view/211966393 …
The same thing over and over beat down 34 pax this morning. Chaser — obviously needing to prove something — was relentless in cadence and intensity. Conditions: 68 and partly cloudy The Thang: School lap COP: Merkins x 10 LBC x 10 Rinse and Repeat x 5 (100 Merkins, 100 LBC) Partner up: Derkins x …
8 F3’ers and 1 FNG posted this morning for the hard launch of F3 Columbia Amble. This is a workout of a different color and the Pax had a nice run through the Lake Katharine neighborhood. While there will be challenging days of hill work and track work most of the workouts will be casual training …
Logo took leadership of the 31 men assembled at Dreher High School in the damp, Columbia gloom and quickly put the pax on notice: this is not play time. Conditions: Overcast at 78 degrees The Thang: Warm up lap around school COP at Upper field SSH x 30 Full sit-ups x 30 Merkins x 15 …
Born out of yet another party conversation about F3 (this time at Citadel Park for a Sunday School party) brothers-in-law FountainHead and Chaser devised a soft launch of F3 Columbia’s “Amble” workout in this morning’s sticky, drippy gloom. F3 Columbia “Amble” (referred to hereinafter only as “Amble”) will be running…and only running, no bricks, no blocks, …
26 Columbia faithful entered the gloom for a Saturday downPAINment on the weekend. 2 FNGs joined the fun. Conditions: 78 degrees and clear. The Thang: Warmup lap around school. COP: SSH x25 Imperial Walker x20 Freddie Mercury x20 Merkins x15 High Knees x20 Butt Kicks x20 Wide arm Merkins x10 LBC x20 Move: Jog to …
Update: We will be having an impromptu mountain bike ride at the Whitewater Center on Friday August 9 at 3:30 PM. Show up for a 2 hour ride and some adventure race instruction. No need to be signed up for the race, be an experienced rider, or even own a bike. They rent them there. …
North Carolina Adventure Race Series – special F3 4 hour raceRead More »
Tajh found out late on Wednesday that he had Thursday’s Q. The result was a workout that surely sounded good in his little tajhy head but came out ROUGH for the 27 Pax including 2 soon to be quivering, scared and deflowered FNGs. All this AND Tajh had to leave about 30 minutes in to …
Beano took the helm and delivered a solid, steady no nonsense beatdown. Conditions: 56 degrees and clear. The Thang: Lap around School COP: SSH x30 Merkins x15 Regular sit-ups x30 OYO Wide arm Merkins x15 Rocky Sit-ups x30 OYO 8-count Merkins x15 Flutter Kicks x30 CDD x15 Move to Great Wall: People’s Chair x:60 Squats …
40 men of F3 Columbia assembled at Dreher High School for a truly moving Saturday morning in honor of Clay Timbes (M. Woody). Conditions: 68 degrees, partly cloudy The Thang: The Get In The Pink 10K and 5K Chaser led warmup COP at Dreher. SSH x25 Stretches Lap around school Mosey across Millwood Ave to …
June 8th 3pm-8pm Cost: TBD During my first year with F3, I have noticed a few consistent trends – the want and willingness for CSAUP events, and a love of beer. With the Mountain Goat Challenge on June 8th, we take care of the CSAUP – although, for those taking on the Blue Ridge Relay, …
We have partnered with GORUCK to design a custom event for August 2nd, 2013 in Charlotte, NC. F3 is targeting a team of 30 brothers that will make up the next graduating class of GORUCK Tough. What is a GORUCK Challenge The GORUCK Challenge is a team event, never a race. Think of it as …
21.5 faithful arrived in the #gloom around the virtual #ShovelFlag (because Sway hit the snooze one time too many) Tuesday for a ring-run-pain-party lead by Chaser who put on his #SmokeBoots this morning. Conditions: 52 degrees and overcast [NOTE: This #Backblast was written by Chaser.] #BoldHashtags denote official F3 Lexicon. We need to up our …
21 faithful posted in the Columbia gloom on National Star Wars Day for a tandem beat down from Chaser and Sway. May the 4th be with you. Conditions: 61 degrees and overcast The Thang: Sway: Warmup lap around DHS COP: SSH x20 LBC x20 Merkins x15 Imperial Walkers x20 Freddie Mercury x20 Squats x20 Little …
29 pax assembled at Dreher High School as Beano took the lead. Forget the Circle of Pain — today he was dishing out “Lines of Torment.” Conditions: 56 degrees and clear The Thang: –Lap around Dreher HS to warm up Lines of torment 30x side straddle hops 20x(four count) Merkins 20x(four count) Squats 50x(four count) …