A small and faithful group of 10 met in the gloom of DHS, sore from Tuesday’s kettle bell swing-a-thon and needing to work out the kinks. Conditions: 78 and partly cloudy The Thang: Logo’s Loop with Pain Stations Stop #1: Merkins x10 Squats x15 Sit ups x20 [Repeato – AMRAP in 5 minutes] Stop #2: …
14 pax (correction from earlier tweet) entered the gloom in the parking lot of Kathwood Baptist Church this morning with thoughts of a typical, easygoing Wednesday on their minds. Although ambitious thoughts of speed intervals were nixed courtesy of #KettleHell and #the300workout an aggressive course combining the best of both worlds (Lake Katherine and Jackson Heights) awaited. …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle …
#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAYRead More »
42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many. Conditions: 74 degrees, dense fog The Thang: 20 KB swings 20 swings, SSX x20 Set #1: 25 swings, Merkins …
21 men entered the foggy gloom for a Chaser-led workout by choice as #Brickpile was swinging kettlebells a few miles away. They left with 300 reasons why maybe they should have gone to #Brickpile. Conditions: 74 with heavy fog THE THANG: The 300 Workout Lap to football field center 25 Merkins OYO 20 4ct CLBC …
13 PAX emerged from the gloom for the inaugural Monday downPAINment at the #Brickpile. The PAX knew change was in the air when the security guard at Dreher approached a couple of PAX and said “What’s going here?” That’s when CessPool calmly told Barney that we have added additional workouts on Mondays/Wednesdays. Cheesy then jumped in …
After missing out on the Saturday morning #Convergence, YHC felt the need to lead the #Amble pax for a convergence of our own. Today the Monday/Wednesday bootcamp was launched at #Brickpile which presented the opportunity, for the first time, for the regular Monday #Amble to unite (if only briefly) with the maiden voyage of the …
46 PAX occupied the #Brickpile AO for a post-gloom Saturday morning #convergence. The workout began with a leisurely warm-up lap around the school to shake off the soreness inflicted by Windmill and Alterboy on Thursday. After a brisk COP on the lower field the PAX were treated to a tour of some of Heathwood’s finest …
10 strong gathered in the gloom for a new route that led the pax through the hills, parting ways at the first mile marker but reconnecting again for the homeward trek down Kilbourne & Shady. Several pax complained early and often of the solid beat-downs of the week demonstrating two things to the #Amble faithful… …
It’s not know whether or not Windmill’s secretary (who is also a personal trainer) aided in the design of his workout this morning, but calls for her dismissal were heard early and often as he took the 40 assembled pax on a leg- and back-focused jaunt through the Dreher High School gloom. Conditions: 75 and …
23 men assembled at the Swamp Fox shovel flag (all bada$$ and matte black as it is) for the virgin Q of Alterboy. Looking for something new and innovative the pax were not disappointed and after 16 minutes of AMRAP (as many rounds as possible) exercises they were also ready for Alterboy’s first Q to …
12 pax plus YHC (that would be 13 total) rolled into the KBC parking lot looking for an easy #Amble after the earlier pain-fests of the week. Calves were still tight from the combo stairs (Saturday) and sprints (Monday). While not too easy a loop, the 4 mile distance has served the pax well and, …
35 pax (including one young FNG) arrived at Dreher without a shred of a clue as to who would be Q. Logo was prepared, however, and let the assembled men on a brick-filled basketball workout. Conditions: 73, overcast, cool breeze blowing. The Thang: Warm-up lap around school Circle of Pain at HeartBreakers Brickpile SSH x …
27 men enter the Swamp Tuesday morning for a surprise Q from Splinter. When word spread before the workout more than one pax was heard to mutter “Can I still leave?”. Splinter’s new little tricks like starting off with 4 sets of suicides, Y-raises with the pavers and Shrugs with the #SwampBlocks showed that yes, …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle …
14 pax entered the drippy gloom this morning at Owens Field track for another speed workout. Conditions: 77 with 94% humidity The Thang: 800m warmup 8 x 400 for time with 400 recovery between each one. Timed 400 was figured by taking 5k personal record pace and dividing by 4 (to get 400m split) then …
Sixty, uh, Fifty-Nine with 7 FNGs converged on the State House this morning for a Robber / Chaser tag team Q in front of news cameras once again. The workout, while carrying Swamp Fox pavers, surely provided the cameras with many shots of suffering. Conditions: 77 degress with 87% humidity under cloudy skies. The Thang: …
State House #Covergence: "When's the Faith part?" "Huh, you aint prayin yet?"Read More »
By popular demand, F3 Columbia will once again converge on the State House on Saturday, July 20th. This will be the only location on Saturday so don’t go to Dreher or Crayton expecting to find anyone. Step on up to a workout that promises exciting vistas, friendly native wildlife, and a bevy of wonderful smells. …
#PreBlast — State House Convergence on Saturday 7/20Read More »
10 pax rose early in the dark for a long #Amble Friday. After several trips across Trenholm Road, the long run of the morning was a comfortable return to our old stomping grounds around Lake Katherine. 5 miles at a strong pace for all comers. Conditions: 75 degrees, 88% humidity The Thang: 5 Mile loop around …
20 solid SwampFoxes entered the gloom this morning for Mulch’s first Q and he did not disappoint. Conditions: Dark and humid (Don’t know, I forgot to look at the weather this morning.) THE THANG: COP (circle of pain) in parking lot field 25 side straddle hops 20 body squats 20 merkins (4ct) 25 sit ups OYO …
A soggy, humid Dreher High School campus greeted 29 early risers in Columbia on Thursday. Sled and Crawlspace combined duties and pulled off their first Q, a “cone-to-cone” pain station jaunt around the AO. Well done, you two! Conditions: 72, partly cloudy, wet The Thang: Jog around parking lot, go to COP SSH – 25 …
A new #Amble record 15 pax congregated in the gloom beneath the KBC tower and the SF for a 5K tour of our upstate (that’s South Carolina upstate) colleges by neighborhood street names. On hand were overnight media stars Robber and Subprime along with a handful of other notables. Conditions: 79 degrees, 84% humidity Thang: …
Sway sends in this TV story, via their own Ron Burgundy, about the F3 Columbia PAX. Strong.
The humid gloom greeted 32 men at the #Brickpile this morning and Roscoe took us through a steady beat down. Conditions: 72 degrees, partly cloudy and humid The Thang: Run to lower field COP SSH x 30 Merkins x 20 Situps x 30 OYO Burpees x 10 OYO Logo’s Loop 10k speed to Adger/Devereaux 10 …
20 men entered the gloom on Tuesday morning for a unknown workout led by Chaser. Many of them likely thought they were in for another upper body heavy typical Chaser workout. Not so. Conditions: 72 with 98% humidity #swampy THE THANG: Lap around campus from COT to #TreeofLife (.6 mile) with pain stations: At far …
Thirteen hardy souls entered the gloom this morning for a somewhat expected hill workout. What wasn’t expected was the hill chosen and that it was not “hill” but “hills”. Conditions: 73 with 94% humidity The Thang: Exactly half mile warmup from #KBC parking lot to the corner of Converse and clemzin (Clemson). Hill repeats from …
#Amble Report: Is it Monday? Thought it was (DOUBLE) HUMP day.Read More »
8 men entered e gloom Friday morning after an already long week of training for a Dealers Choice 4, 5 or 6 mile amble over the course of 45 minutes. A great way to start the weekend. Belated back balst posted on Monday so no announcements here.
43 Columbia men converged for the first time at CMS for some field work on a surprisingly comfortable Saturday morning. Comfort, however, was discarded early as Hamburger Hill was christened with fresh meat forced through the grinder of a diabolic string of fire. Surprisingly, no one spilled merlot and the pax used the rest of the …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief …
62 Columbia men assembled in the early-morning gloom of Dreher High School on Thursday for a #convergence workout. The pax turned out in force, anticipating the return of WIS-TV anchorman Ben Hoover (our own “Ron Burgandy,” in the red above) who wanted to do a story on F3. Sub Prime took the Q for his …
Eleven pax arrived at KBC secure in the knowledge that Wednesdays were “easy” run days. After a few weeks of grousing, however, about the repeated loops around Lake Katherine, the choice to expand our #Amble borders was made for a new kind of “easy.” The pace was conversational but the route belied the notion that …
Forty-Six men from #Amble, #Brickpile and #Swampfox converged in the gloom for a workout that was to be filmed by a WIS News camera crew with our resident news anchor Ben Hoover (F3 Ron Burgandy) participating in the workout. Like many F3ers have in the past, and will in the future, the camera man “called in sick” …
Lights…Camera…Actio…Camera?…Camera??? #FartsackingPhotographerRead More »
It was the night before the F3 Summer Fuel Challenge and pax Tortoise and Hare joined each other for a pre-diet binge. Each consumed vast quantities of bread and pasta smothered in a ground beef sauce. The wine flowed. Pound cake and ice-cream covered with a home made chocolate syrup rounded out the evenings gluttony. …
27 Columbia pax converged on Dreher High School for a ping pong Q from Chaser and Sway. Soggy fields meant lots of pavement. Conditions: 75 degrees, wet, but not raining The Thang: Warmup run: Logo’s Loop (1 mile) COP – Sidewalk at front entrance of DHS, Chaser and Sway alternating calls: Merkin’s x10 Close Squats …
After a long day of celebratory eating and drinking, flags and fireworks, seven men rose early in the misty gloom to undo the previous day’s damage. As has become our Columbia status quo, it rained much of the night, rained during the workout, rained during the COT keeping the warm and damp pax well hydrated …
Five F3 Pax joined 700 odd Carolinian’s to celebrate the 4th of July by pounding the pavement for 4 miles around Forest Lake. Conditions: Getting steamy… 75 degrees, 91% humidity and rising up off the asphalt The Thang: The four mile race, advertised as “fast and flat,” begins with a 1/4 mile uphill grade on …
The 4th of July represents much that we hold dear as Americans… including the right to fartsacking when appropriate. In spite of the national holiday, or perhaps in respect for those who earned our precious freedoms, 12 pax met in the wet and sloppy gloom beneath the new SwampFox SF and Old Glory. It was also YHC’s virgin …
14 Columbia men met at the #Brickpile on Thursday to assert our independence and celebrate the Fourth of July. Sway led the downpainment. Conditions: 74 degrees and overcast (when will the rain stop?!?) Thang: Logos Loop with Pain Stations, running behind the shovel flag: Cat clinic: 10/10/10 merkins/squats/situps AMRAP in 5:00 (most got 5-6 sets) …
F3 Dads is taking over YMCA Camp Thunderbird the weekend of August 16 – 18! We will have full run of the campground with all the activities, air-conditioned cabins and meals prepared by the Y staff. This event is open to everyone from Charlotte to Columbia, Raleigh, Statesville and beyond. WHO: F3 Dads from across …
An AMBLE RECORD 13 Pax (even without many regulars) including 1 FNG posted today in the gloom for a choose your pace 5k. We broke up into roughly 3 groups ~8min, ~9min, ~10min mile since we had so many guys new to Amble and we needed course guides to keep the Pax on track. The Pax …
Men – in 30 days, 50 of us will be walking into the mouth of the beast they call the GRC. I wanted to send a few quick updates: Registration – if you have not registered with GORUCK, you must do so by 7/8 so we can get a final head with GORUCK. You …
25 pax thumbed their collective noses at the steady-falling rain in Columbia on Tuesday as Heartbreaker brought some steady-falling pain. Conditions: 73 and steady rain The Thang: Lap around School to Upper Field for COP: COP (all 4 count unless noted) Merkins X15 SSH X25 LBC X20 Flutter X41 (1/2 of 82nd) Imperial Walker X20 …
25 pax, including 1 FNG exited their vehicles in drizzly #TheSwamp for a #SwampFox workout led by virgin Q Twoadays that put to good use the heavier-than-normal bricks and new to F3 Columbia “slabs” all in the intermittent heavy rain. Conditions: 73 degrees with off and on steady to heavy rain. THE THANG: 1/2 School Loop warmup Mosey …
Bricks, Slabs and Rain give Pax that #Swampy FeelingRead More »
9 men left the women and children at home this morning and went looking for dinner in the rainy gloom and converged on KBC for another #SpeedMonday at #Amble. The Pax found out on arrival that they would be seeing how their conditioning level stacks up against college football players. The Pax were pleasantly surprised by the …
#Amble Report: #SpeedMonday Football Conditioning Test #110sRead More »