12 of our committed pax tested their endurance on our first weekend “long” run. Our 8-week training regimen commenced this week which is to say keep doing what you are doing with the #Amble workouts and add a long run over the weekend to complete your week. This weekend we explored the outermost portion of …
Governor's Cup Half Marathon Training Update – 9/14-15Read More »
Conditions: Very clear with LOTS of Stars! 20 hearty souls entered the gloom in Irmo this AM full of energy; ready to continue pushing the limits of Strut as a the midweek attendance record was broken not only for total attendance, but also for FNG’s. The Thang: Jog to grassy area in front of tennis courts …
38 thrill seekers met up at Seven Oaks Park for what promised to be a challenging workout. What they didn’t realize was that a tag-team duo awaited them in the gloom with the intention of delivering a beatdown similar to the punishment dished out inside the squared circle. The Thang: Jog to baseball ball field …
55 men converged on the original grounds of F3 Columbia at Dreher High School for a combined workout with 9 #Amblers choosing to do their long run on the Governor’s Cup training plan. The remaining 46 men warmed up and then divided into three even groups taken on the three station workouts by Chaser, Robber …
F3 Columbia Gets Better Physically, Mentally, SpirituallyRead More »
On Saturday, October 26th, we will have our first ever Columbia Regional Convergence. We will meet in Downtown Columbia at Finlay Park at the usual time: 6:50am. This will be the ONLY workout in the Columbia Region that day, and we will celebrate our anniversary with a steady downPAINment. This will be the first official …
Preblast — First Columbia Regional Convergence 10/26/13Read More »
12 strong gathered in the gloom for Amble’s traditional long Friday run… only to realize that the long run, for most, is now the weekend run yet to come. The day’s course, however, proved ample distance as many set off at a sub 8 minute pace and maintained that speed for the full 5.5 mile …
The newly dubbed #Swagger group run experienced a 20% growth in participation today, knocking out another 5k before the sun came up. Rehab one-upped everyone by running from the Gym a mile away to catch up with us, and Dufresne showed us how to come back from the DL in style. Pebbles finished strong in …
Second verse, even better than the first…#SwaggerRead More »
Seven men emerged despite superstition of Friday the 13th on this cool September morning at #Ironyard. This workout was the painful combination of Burpees and Bells, leaving the pax feeling dead tired. The Thang: Cardio Warmup • Big Arm Circles x 20 • Toe Touch Kick x 20 • SSH x 20 • Soccer Step Up x 1 min Rotation One – Repeat x 3 …
Editor’s note: NoCo posted their BB here. Area 51, here. Swamp Rabbit, here. The Thang: 208 mile relay run from Grayson Highlands State Park, Virginia to Asheville, NC over 25-30 hours. Each team has 6-12 pax and 1-2 support vans. F3’s participation in the 2013 Blue Ridge Relay was a tremendous success! In 2012, F3 …
17 faithful appeared in the gloom this morning and set off on a Mulch led workout that quickly became all too familiar. Once the pax realized it was Mulch’s same workout from July 18 they realized they were in for a heapin’ helpin’ of Woodleigh Hill. Conditions: 72 with 89% humidity. (You know you live …