45 pax met at Dreher High School for the first ever “convergence” workout in Columbia. Three workouts were represented: Brickpile, SwampFox, and Amble. 5 FNGs were also on hand, though none fully appreciated the momentous occasion. Robber led the downPAINment. Conditions: 75 degrees and overcast The Thang: Warmup run to Heartbreaker’s Brickpile, Grab a Block, …
After a week of options in Columbia, #BrickPile or #SwampFox, eight resolute pax gathered in the gloom beneath the KBC tower to compare notes between the two bootcamp workouts. Staunch DHS regulars and recent converts to the CMS location traded war stories of the week in appreciation of now having choices in their T/Th routine. …
27 pax with 2 FNGs posted at The Brickpile on Thursday. They were greeted by Windmill who answered the call and made his maiden journey into the world of QIC. Conditions: 73 degrees and clear The Thang: Warmup lap around Dreher High School Circle Of Pain Jump Lunges x 30 Wide arm merkin x 30 …
Ya’ll, fo real, Swamp Fox don’t play. Twenty-Freakin-Eight with 6 FNGs showed up in The Gloom at Crayton Middle School this morning for a workout Q’ed by Stain. While this was his first F3 Q, to call this a virgin Q would be an insult to this combat-war-veteran-Infantryman-turned-half-Iron-Man-turned-dry-cleaning-business-manager-guy. Stain put the pax through it and the …
The VSF was planted with high expectations for the official #Amble #ShovelFlag currently in fabrication. “Easy” Wednesdays always draw a crowd and today was no different as 12 Pax posted for a clearly misnamed #Amble. With the 4th of July Born-In-The-USA race on the horizon, the now well known 4 mile loop around the Lakes Katherine …
24 Pax showed up for the original Columbia F3 beatdown (newly renamed “The Brickpile”). We were all excited for the first day of the split (launch of Swampfox) and even more excited when we recieved the news that they had 22 strong. This sets a new one day record of 46 (eclipsing the existing by …
Twenty two men, including 5 FNGs, kicked the tires and took the brand spankin new Swamp Fox for a spin this morning in The Gloom. Some may have expected a nice “getting to know you” chatter-filled workout but they were mistaken as Chaser led the pax on a Ring Run / Hill / Wall workout …
After a Sunday email and twitter notification of the location change 4 pax posted at Owen’s Field Track for a nice little way to burn off a nice little weekend. Conditions: 73 degrees, 94% humidity The Thang: 800m warmup Mile Repeats at faster than goal 5k race pace. Mile, walk/jog 400m recovery, Rinse and repeat …
33 of Columbia’s Finest assembled at Dreher High School for a bittersweet day as Beano took the Q for the final time before he departs for DC. The pax were warned well in advance of the impending doom, and Beano did not disappoint and delivered an epic beatdown. Farewell, brother. Conditions: A nice warm morning …
The Thang: 5 and 6 mile run: Promo, castanza and Fountain head : 5 miles in 42:36 Robber and Tajh : 5 miles 49:59 Kim Jung: 5 miles 50:49 Beno and Stent: 6 miles 48:59 COT Ball of Man Moleskin: Nerves set in when Tajh arrived for his first Amble to find Beano, FountainHead …
The humid gloom greeted 36 Columbia warriors dedicated to making a downPAINment on the day. Logo took the helm and steered us into a beatdown. Conditions: Clear and humid. The Thang: Logo’s Loop with Pain Stations: Station 1 SSH x 15 Merkins x 25 OYO Squats x 25 OYO SSH until everyone finished Station 2 …
12 pax were on hand this morning at Columbia’s Fort Jackson US Army base for a Change of Command ceremony honoring Lt. Colonel Chris “Beano” Forsythe who has been reassigned to the Eisenhower School for National Security in Washington, DC. The Thang: 12 F3ers were among around 100 civilian onlookers and about 250 members of …
A new high 12 pax ventured into the humid gloom for 4 miles through the #Lakes. Conditions: 74 degrees, 93% humidity The Thang: F3 Amble 4 mile loop. http://www.mapmyrun.com/us/forest-acres-sc/f3-amble-4-mile-route-211962985 Moleskin: -The group naturally split up with Sub Prime, a spunky Stent and new #Ambler Twoadays out front running about a 7:45 pace followed by a …
#Amble Report: New High 12 Pax Amble Through the #LakesRead More »
A mid-week record FORTY (as is 4-0) pax assembled in the comfortable gloom at Dreher High School on Tuesday as Tajh made his return to the Q. Two FNGs were on hand for their initial beat down. The Thang: COP Side Strattle Hop X 30 82nd Flutter Kicks x 50 Imperial Walker X 30 8 …
10 pax met at Kathwood Baptist Church prepared for some Amble road work, and Fountainhead did not disappoint. Conditions, Clear 75 degrees and 20% humidity. Thang: ½ mile warmup jog to Crayton Middle School (CMS) 2 X 55 yard sprint across endzone 2 X 30 second max out baby-suicides with sprint completion of last out/back. …
35 pax concluded a record-breaking attendance week at the Dreher High School proving grounds as Sway led the faithful through a vigorous workout. Conditions: 73 degrees and clear The Thang: Warmup Lap – Logos Loop (1 mile run) COP: SSH x25 IW x25 Squats x25 Mummy Kicks x25 LBC x20 Jungle Bois x18 Power Jumps …
5 F3 Columbia pax gathered at the Litchfield Beach family beach house of Adrian at 8am on a nice 73 degree morning for a Sweat-fest led by Chaser. Not exactly the #gloom. They were joined by a F3 Davidson brother and his 2.0 about halfway through the workout and the recognition by a fellow F3 …
In perhaps a record Friday #Amble turnout, 6 pax set off on our longest run yet – 6.13 miles around both lakes of Katherine. Perhaps rejuvenated by the “arctic blast” that set in overnight, spirits were high. Once the run began reality quickly set in for those not accustomed to longer runs. Due to time …
35 strong — including five FNG’s — were on hand on this hot, humid, and glorious June morning to bear witness to Robber’s debut as Qrusader In Charge. When he began with “10 Burpees,” we all knew he was ready. Conditions: 81 degrees (at 0545), clear, and humid The Thang: COP: 6 Rounds, EMOTM (Every …
A new #Amble record 11 pax (counting Noodle’s 4th grader 2.0 and 1 FNG) appeared this morning in the gloom at KBC. Unbeknownst to them they were getting ready to run a 5k race in an effort to see if our three speed workouts over the last three weeks (Interval 3 miles, Sprint workout at Crayton, Kathwood Hill workout) …
35 pax took to the soggy fields of Dreher High School for a station-to-station pain fest, concocted by Chaser on his way home from the beach. Conditions: 75 degrees with about 273% humidity The Thang: Mosey lap to Lower Field Station Exercises Dictated by Signs: Station 1 30 sec Merkins 30 sec CDD 30 sec …
7 pax gathered in the drippy gloom and tackled a #KathwoodHill workout. The runner’s adage is that hill work is speed work in disguise and 7 men got faster this morning. Conditions: 74 with 94% humidity The Thang: Amble at warm-up pace to the base of #KathwoodHill (.75 miles) Hill Repeats x 5: Up the …
#Amble Report: Its a #KathwoodHill kind of Monday MorningRead More »
29 pax posted on Saturday for Beano’s typical beating. Hot and painful — great way to start the weekend! Conditions: 75 degrees, clear, humid The Thang: Run from Dreher to Heathwood Park (about 1 mile), At Adger, Freddie x40. At park, SSH x40 Divide into two groups: Group 1: Pull ups and squats – do …
Only 2 brave souls ignored the weather forecast and showed up for the Friday Amble. We were greeted in the parking lot by the biggest fox I have ever seen.. It hung around despite Cesspool pulling into the parking lot and trotted off casually into the night #coolnatureintheearlygloom. Weather: Light drizzle and at 66 degrees.. Weather …
The early morning drizzle could not keep 31 Columbia men from their appointed downPAINment at Dreher High School. Heartbreaker was waiting to lead the beat down that used just about every feature of our AO. Conditions: 75 degrees, light rain The Thang: Warmup lap around school to Upper Field for COP: SSH x40, Rosy, Dolly, …
A record 10 pax posted this morning’s oven-like gloom at KBC for a 4 mile hill-filled loop around the Lakes. Not only was it 10 pax but several were first timers making it now 12 different Columbia pax that have participated in at least 1 Amble. Conditions: Seventy-freakin-five degrees and Ninety-freakin-percent humidity. The Thang: F3 …
Roscoe treated 31 early arrivals to a moving beatdown at Dreher High School. Familiar territory, epic downPAINment. The Thang: COP SSH X31 Sit-ups X30 OYO [Repeat x2] Merkins X15 X2 Mountain ClimbersX20 Jog from upper field to Adger – begin Logo’s Loop Run to intersection of Adger / Devereaux Burpees X10 Iron Cross X25 w/ …
Two of our guys strapped on helmets and took to the Fort for a long ride on Sunday morning. The Thang: Long, slow ride through Fort Jackson. Moleskin: This was the soft-launch for a regular group ride, spearheaded by Mandella. The intent is to keep a weekend long ride and add some mid-week pace rides. …
27 of Columbia’s finest assembled in the gloom of DHS knowing something was up but not exactly sure what. Conditions: 74 degrees, partly cloudy and 94% humidity The Thang — The Murph (modified) for time: Starting at Heartbreaker’s Brickpile, Run Logo’s Loop (1 mile plus a little) Return to the Brickpile for: 100 cinder block …
It was a sticky, wet gloom from overnight thunderstorms as 7 pax gathered at KBC parking lot for Fountainhead’s virgin solo Q. Many of the pax, still sore from Saturday’s Murph, likely wished for another comfortable amble around the lakes…they were disappointed as Fountainhead went back to his high school track roots for a comprehensive …