Never did I think 8 miles would sound like an easy spin around the block… #Amble has had that much needed effect. With the Governors Cup Half Marathon a mere week away, our last weekend preparatory run is just there to keep the wheels greased. As they say, the hay is in the barn. You’re …
Governor’s Cup Half Marathon Training – 8 Mile Taper – 11/01-11/02Read More »
14 men ventured into the gloom at #SwampFox to meet Snuggles and his bag o’ tricks for a Halloween workout sans yours truly out with a chronically sore hamstring (sore hamstrings must be contagious…14?). The word on the street though is that Snuggles showed up dressed either as a pumpkin or a clown as it …
Snuggles Tricks and Treats #SwampFox into Circuits and SprintsRead More »
The Spring 2014 USMC Mud Run will be held on Saturday, April 12th at the Leatherneck Course near Columbia, SC. Details on the race can be found at the event’s website, but I’m not going to give you that link just yet because… Registration for the Spring USMC Mud Run opens Friday, November 1st on …
A strong 13 faithful came out in this last week of running completely in the dark. The pace was brisk and the hills were steep. The dreaded Mt. Everest of all Columbia hills (Atascadero Drive) was on the slate for today. The route had quite a few turns. Congrats to all for not getting lost. …
Was it the 5th alarm clock that actually woke him up or his M clocking him that got him out of the Fartsack? Regardless, it was good having Pebbles return to our midst for a midweek run. 8 pax journeyed into the gloom for a 4 mile run. Conditions: 53 degrees and 93% humidity The …
A band of 30 pax gathered in the gloom for a Double-Q by Small Mouth and Drive By. After risking waking the neighbors on Adger and Devereaux with exuberant cadence calling, it was time to knock out some fun on the hills on Berkley and Adger. The second Indian run of the morning brought out …
A new bootcamp workout in the F3 Columbia family will launch in Northeast Columbia, SC on Saturday, November 2, 2013. We will meet at North Springs Park (on Clemson 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 of …
30 men gathered this morning in the misty gloom of Irmo for their regularly scheduled beat down. When the QIC gathered the pax into a pre-workout BOM and prayed for the wisdom to know our limits and the will to push them, mumblechatter broke out that this might be a sign of foreboding. Alas, the …
20 pax moved into the gloom and endured a workout better suited for Rocky than Adrian. Adrian is named after a meek and mild, pencil-necked, geek-looking woman who remained at Rocky’s side through thick and thin (at least through the first four movies). Our Adrian may need to be renamed as the workout at #SwampFox …
Conditions: 51 degree. 85% Humidity. 11 PAX and 1FNG arrived at #Thunder to survive through the darkness. Field General, Subprime, is injured early and can’t continue but he endures the remaining 44 minutes doing 200 merkins, 200 C-LBC’s, 100 dips, 30 flutters, 30 Russian Twist, and 30 big boy sit-ups on one leg until everyone returned. A …
Five pax gathered on the Owen’s field track in the misty gloom to complete another speed workout with the Governor’s Cup Half looming in the near future. Conditions: 56 degrees and 84% humidity with a few sprinkles. The Thang: This week in Hal Higdon’s 1/2 marathon training program is to complete 10×400 repeat. While the idea …
13 Pax posted in the gloom this morning for Speedwork Monday. This group continues to impress as they are stretching out the distances and cutting the times. Progress over time. Conditions: 56 degrees and 84% humidity with spitting rain The Thang: Good pace run from Blockbuster to Crossroads track 2-4 minutes of stretching 100 meter at …
Way to go, fellas! We’re TWO weeks in to the fuel challenge. Now it’s time to discuss the Week 3 Challenge: The Caffeine Cutback. Yes, it hurts me, too. Yes it’s hard. Yes, our co-workers and families may want to avoid us this week. There’s nothing inherently bad about moderate (<3 cups a day) use. In fact, …
F3 Fuel Challenge Week 3– Cutback on the CaffeineRead More »
When dawn broke over Finlay Park in downtown Columbia on Saturday, 107 men were already hard at work celebrating the First Anniversay of F3’s arrival in Columbia with a chilly, station to station beat down. #ShovelFlags from all four F3Columbia bootcamp sites (#AOs — Areas of Operation) were proudly staked beside the flag of F3 …
Have you ever seen a team in a run or adventure event where one member has some limitations that require the other team to “carry the load” and you question why are they doing that event? We had the privledge this evening to see why those teams do what they do. Five pax including one …
3 faithful arrived in the less cool than yesterday gloom for a Friday #Amble jaunt. The normal 5-6 mile Fridays have been temporarily replaced with 4-4.5 mile runs in light of the cresting Governor’s Cup Half Marathon long training runs. Today’s route featured a return to the Gregg Park lollipop that all seem to enjoy. …
Have you ever noticed how magnificent the sky is early in morning. Today was no exception as once again we witnessed another shooting star (or meteor, satellite or space trash). The sky was bright from the stars and along comes a streak of light. Great motivation to come out into the gloom every morning. 7 …
Los PAX llegaron al “Montón de Ladrillos” para celebrar la llegada del invierno y tener una gran experiencia de dolor…In other words, 33 PAX gathered in the cold for an El Guapo workout that contained 1-2 Spanish words and a random frog experiment. Conditions: Hacía frío…It was cold. The Thang: COP: High Step- 1 min …
BackBlast respectfully submitted by Adrian on behalf of Snot Rocket 10 faithful gathered in the chilly gloom at #Thunder for Snot Rocket’s maiden Q. Those who had the guts to show up did not leave disappointed. A combination of: (1) fear of what Snot Rocket had in store and (2) the cold apparently rendered more …
Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
With the training nearly complete, our final long run is this weekend before the race itself in two weeks. It’s time to put all the pieces together. If you’ve been doing the miles, the route is a known quantity. If you’ve been keeping up, this is just one more mile tacked on to last week. …
Governor’s Cup Half Marathon Training – 13.1 Mile Pre-Blast – 10/25-10/27Read More »
Pebbles delivered a good workout with variety during his maiden Q this morning as 22 men posted on this first cool morning of the season. Flying Dutchman (see description below) was a new twist to the workout routine. It seemed to push everyone to knockout the merkins to reduce hold time. Conditions: 42 degrees and …
22 men braved the “cold” for a workout this morning and got a bit more than they expected…actually three times more than they expected. Due to the passing of Libby James, the grandmother of Chaser, Splinter and Okra, they all happened to be in town this morning and led a three-way, full court press, ping …
A veritable mob of Amble regulars, 15 in total, gathered in the gloom at KBC this morning for a mid-week, pace setting run. As the 4 mile Wednesday distance has been done plenty of times, YHC had to dig deep to find a new course. Enter the Mall Jog. Conditions: 62 Degrees & 91% Humidity The Thang: …
Today showed that through continuous work, you can improve. This is not to say that if you continue to do the same thing you will improve but if you work, you can improve. We had several runners set PR in what is typically a standard mid week 5+K run. Some focused on reducing their time while …
11 Pax gathered in the gloom for an end of week…sorry…mid-week Kettlebell beatdown courtesy of Homewrecker. While the morning started cool, it didn’t take the pax long to warm up and wake up with these rapid fire Kettlebell exercises. The Thang: Cardio Warmup: Arm Circles High Knees Butt Kicks Imperial Walkers Torso Twist Set One …
14 faithful gathered at the #Thunder AO Tuesday morning for another installment of the Area Q’s ongoing attempt to increase core and upper body strength while also handling everyone’s cardio needs. By the time the workout ended with a 6 Minutes of Mary segment that did not allow the pax to ground their feet all …
QIC: Carry the slab around the bases, stopping at each for side work. Each base has an orange cone marking it. PAX: Cone? I don’t see any cone. Are there cones out there? Turns out there’s Dark, Really Dark, and then there’s Swampfox at 0545. The 23 Pax were undetered however and struck out in to …
Rounding the Bases Swampfox Style (Carrying Concrete Slabs)Read More »
30 Pax with 1 FNG posted in the gloom the day before the weather is to turn cold for a workout that should keep them warm for a few days. What started with a “who’s the Q” quickly became a “follow me” around the Strut. Fire and smoke soon led to ashes left on the …
Dufrense brought the ladder with him this morning to Swagger for the Monday morning sprint/interval work. 10 pax posted in the cool fresh morning air for what would be a good work of the legs and lungs. The Thang: Departed Blockbuster for the run to Crossroads Middle School track. Upon arrival, spent 3 or so …
Swagger brought heavy humidity, light drizzle actually, for the Friday 22 minute out and 22 minute return run. More Pax are reaching longer distances on this run and showing improvement. 12 posted for the run and return. Conditions: 70 and 87% humidity The Thang: Started at Blockbuster video traveling north on St. Andrews Road. Turned west …
Six #Amble regulars posted this brisk morning for a little speed work after only a day’s recovery from the 12 mile #F3GC training run of the weekend. The longer distances contrasted with the Owens Field speed work seems to be doing its job as everyone continues to get faster and stronger in preparation for the …
10 pax emerged from the gloom this morning on a chilly start to the day at Dreher. YHC forgot he was the Q due to MoonRiver’s excused absence. We had to go on the fly… Apologizes abound to my friend Cesspool as I kicked him in the head while trying to get into position doing …
Plans have been made for an afternoon trail run this Friday at 5:00 PM at Sesquicentennial State Park. We had so much fun at the trail run we had on October 4 at Harbison State Park, we’re rolling it out there for the pax once again. The plan is to meet at Sesqui (see map below) …
Trail Run Friday Returns: Sesquicentennial Park October 25 5:00 PMRead More »
Who doesn’t love a trip to the beach? When we heard that A1A was taking the lead, there was some discussion that the day’s workout might include: Rollin’ in my 5.0 With my ragtop down so my hair can blow The girlies on standby, Waving just to say, “Hi!” Did you stop? No – I …
Congratulations – you have almost made it through week one! Starting Monday, we will begin the weekly challenges. This post contains details on the Week 2 Challenge which will begin on Monday. New to the Cleanse? Here’s a link to get you started http://f3nation.com/2013/10/09/preblast-2013-pre-holiday-fuel-challenge/ This week’s challenge is dairy. That’s Milk, Butter and Cheese. As you ponder …
Pre-Holiday Fuel Challenge: Week 2 • Hold The DairyRead More »
6 men entered the gloom at KBC and were treated to one of our original #Amble routes, only in reverse. Promo took the helm while Fountainhead and another took it upon themselves to complete the Governor’s Cup 12 mile run and this four mile loop around Lake Katherine was a sight for sore legs, errrr …
Swagger set a new record of 13 pax posting for the midweek run. The 13 make up a wide range of abilities that encourage everyone to participate. The out and back plan allows the pax to stay within eye-shot on most occasions which is a great encouragement to all. Conditions: 57 and 89% Humidity The …
Good Morning, this is your wake up call…. Yes, I know what time it is… Yes, I know you didn’t request a wake up call…. Who is this? This is the Mud Run calling, I thought you’d recognize the voice… Yes, you can go back to sleep, but rest assured… I’m coming to get you… …
Run up Adger to Devereaux intersection 5 minute AMRAP (20 push up, 20 sit up, 20 squat) Run to Adger/Berkeley Split (Progressive Push-up/Arm Raise – 1:4 to 10:40) Run to Eastminister Parking lot (Corner of Longleaf and Medway) – Calf Raises Sprint hill on Longleaf (2x with 10 burpee) Run to corner of Longleaf and …
19 pax gathered at #Thunder knowing full well that Dos Equis’ maiden Q was on the horizon. Everyone with the possible exception of Tipper, making his second post, knew what was in store. Adding to the ambiance was the first installment of #TankTopThursday and despite the short notice at least half of our pax participated. …
#Thunder, 'Stay Thirsty My Friends and Grab your Tank Top'Read More »
Jumbo Shrimp, Awfully Good, Near Miss, Pretty Ugly, Working Rest What do these phrases have in common? They are all oxymorons. Oxymoron – a rhetorical device or figure of speech in which contradictory or opposite words or concepts are combined for effect. 21 unsuspecting souls gathered in the gloom of Irmo this morning for an impromptu …
As the big miles stack up we enter the final weeks of long runs before the early November taper down prior to the big day. This weekend serves up 12 miles, a PR distance for YHC, and a run I’ve been nervously anticipating since before the Mud Run last weekend which sapped my enthusiasm for …
Governor’s Cup Half Marathon Training – 12 Mile Pre-Blast – 10/18 & 10/19Read More »
Hill week continued this morning at #Amble as 11 Pax reacquainted themselves with Atascadero. Atascadero!?! Yes… Columbia has a dreadful shortage of truly steep streets. In an effort to seek them out for the benefit of the Amble faithful, this particular beauty was served up towards the end of mile 2 of our morning’s course around the …
A new bootcamp workout in the F3 Columbia family will launch in Northeast Columbia, SC on Saturday, November 2, 2013. We will meet at North Springs Park (on Clemson 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 of …
#Preblast – F3 Expansion to Northeast Columbia Nov. 2ndRead More »
It’s said that the USMC Mud Run will quickly reveal your weaknesses, and on Saturday, approximately 36 men from the F3 Columbia Region (along with about 250 others from all over F3 Nation) decided to participate in some “introspection.” I can happily report no major injuries, other than some bruised egos. The Thang: Approximately 6.2 …
20 men with 1 FNG gathered in the gloom at #Thunder ready for Fannie’s first Q at Shandon’s AO. Several continue to heal from the Mud Run and are also feeling the burn from the F3Columbia Pull-Up Challenge yet everyone powered through this looping and relaying throw down. The concluding circuit of AMRAP sit-ups, squats, …
Like the vets in DC, Major Pain did not allow a barrier to get in the way from delivering the pain at Strut today. 28 pax with 1 FNG arrived for the debut Q of Major Pain. As is common among military folks, adapt, overcome and conquer was the theme when hindered by construction fencing …
21 men appeared in the gloomy gloom this morning at #SwampFox for a comeback Q delivered by the concensus F3 Columbia Comeback Player of the Year, Stain, who had knee surgery only a few short months ago. Did I mention he also did the Mud Run on Saturday? What was your excuse again? Stain would …
Stains abound at #SwampFox after Mud Run training session.Read More »
25 PAX (incuding 3 FNG’s) posted at Bickpile to begin training for the MUD RUN 2014. Not knowing that Beano would be channeled and the Side Straddle Hop would be as bad as it was, they powered through to set new records and challenge existing ones. Monday regulars showed the convergence PAX the proper way …
Gentlemen, the 2013 Fall Mud Run is officially in the books and F3Nation and F3Columbia were well represented. That said there is always room for improvement and getting better is an absolute must if Columbia is to challenge for the Busted Paw awarded to the best overall F3 team. The bar is high. This year’s …
The Swagger Sprint took place this morning with 10 pax including 1 FNG competing to test their abilities. This workout will reoccur in the future to see a progression of work put into the run. Conditions: 67° and 84% humidity The Thang: Departed Blockbuster with 9 pax headed to the track at Crossroads Middle School …
8 pax posted to our #Amble Monday track meet expecting another blazing session around the Owens Field track. With logistics completely upside down thanks to this past weekend’s Fall Mud Run YHC became QIC yesterday evening. After initial thoughts of a third installment of the football conditioning test the final plan took us on our …
#Amble Report: Monday track meet heads for the hillsRead More »
Conditions: 63 degrees 93% humidity 19 men gathered for a regular dose of punishment this AM in Irmo. Little did they know that Chernobyl was about to reach critical nuclear levels. He led the pax in the boot camp workout, kicked it up a notch, and nearly brought about a meltdown. This 1st time QIC …
12 pax gathered this morning for a jaunt to the ice cream shop. At least that’s what the QIC said when we started. Little did everyone realize that they would pass not one but two ice cream shops but were not allowed to stop on the 22 minute out and 22 minute return journey. Conditions: …
9 Pax gathered in the KBC parking lot with the weekend on their minds. 11 Miles looms for #Amble brethren gearing up for the Governors Cup. The Mud Run is likewise tomorrow guaranteeing a crushing physical ordeal. And yet, with so much on the horizon, these men gathered once more on a Friday morning to get …
Four pax converged at Ironyard for a considerable amount of Kettlebell exercises to end our week. Our group was thin, not surprisingly, due to the eve of the Mudrun. Nevertheless, this workout hit every body part, focusing on swings, arms, legs, and core. The Thang: Cardio Warmup: Arm Circles Core Twists Cross Toe Touches Knee …
With the weekend upon us, I thought I’d go ahead and put this up for all the pax to review. We all need to go to the grocery store this weekend to prepare for the challenge that is ahead. While the Fuel Challenge is very doable, preparation is critical to success. The easy part was signing …
2013 Pre-Holiday Fuel Challenge: Survival Guide (with meal ideas and other helpful tips)Read More »
12 Ventured into Thunder this morning for a beatdown that was borrowed from Chaser’s workout from my first F3 experience back in June. I made some modifications, as some pointed out – they couldn’t see Chaser singing “Believe it or Not” – True, that was a Costanza add. The Thang: Warm up jog around the …
28.5 Pax gathered in the gloom for some Logo love with lots of bricks and blocks. I say .5 posted because we lost a believed to be FNG somewhere between the nose busters and bench press. Please come again… Conditions: 57 degrees with clear skies The Thang Jog around school to lower field for COP – 4 count …
19 men appeared in the #SwampFox gloom and set off on a 2 mile #DoubleApplesauce #RingRun around the college streets with 6 pain stations mixed in for a mini-Mud Run warmup. Conditions: 56 with 90% humidity. #chilly THE THANG: COP SSH X 25 at COT Merkins x 10 Begin 2 line Ring Run with continuous …
Conditions: 58 degrees 78% humidity In the wake of the St. Louis Cardinals once again advancing to the NLCS, one could only imagine how happy former Card hurler Bruce Sutter was this morning. Sure, he was happy his old team is moving on in the MLB playoffs. But if he only knew that the resident …
In July-August of this year, a number of F3 regulars led us into 6 weeks of what seemed like a CSAUP nutritional challenge. As it turned out, it was neither completely stupid nor utterly pointless. Through that challenge, I changed my eating habits drastically, I gained new energy from the foods I ate, and broke …
This weekend is going to be special… An ever growing group will be headed down to the Mud Run this Saturday with an army of F3 Nation. But don’t let that derail your course for the Governors Cup. The absence of YHC is no excuse. The miles await you in the gloom as do many of …
Governor’s Cup Half Marathon Training – 11 Mile Pre-Blast – 10/12Read More »
Given the solid track beating on Monday and the subsequent massacre at various AO’s on Tuesday, the 11 pax who showed for this mornings #Amble proved their resolve by just getting up. Still limping a bit, YHC passed around the four mile course of Wednesday tradition knowing it would not be a race pace day …
Three men took it upon themselves (with some mild EHing) to take in this week’s Governor’s Cup 11 mile training run this Wednesday morning. With the Mud Run looming on Saturday the thought was to log in our miles for the week with a couple of recovery days between this run and Saturday’s muddy madness. …
#CSAUP – 3 brave midweek 11 mile Governor's Cup training runRead More »
Every day we join together to put our bodies to the test and every day we get better. Great encouragement this morning to all 9 pax that showed up to run another mile. We may not all be distance runners, but we are all showing improvement. The improvement may just be since the last time …
Five pax converged at #Ironyard to reminisce about Homewrecker’s old karate days. This workout was “no wax on wax off” slowness, but a quick firing mix of kicks, punches, and kettlebells. The Thang: Cardio Warmup Arm Circles (Front/Back) High Knees Kick Backs SSH Kettlebell Workout Traditional KB Swings High KB Swings Alternating Arm Swings R Arm …
Sway proved this morning that he doesn’t need notes and can deliver a beat down on anyone. Including those who “poke the bear”, then fartsacks and lets everyone else pay the price. 25 pax with 3 FNG’s posted for moving workout. Conditions: 68° and 59% humidity The Thang: Pain Station Run Lower Parking Lot: SSH x …
Who Questions the Ability of the Q and then Fartsacks? This Guy!Read More »
26 Faithful Pax joined Roscoe for a little revenge this AM on the Dreher proving grounds. It was a spirited workout with lots of movement and a quick pace. Perfect breeze too! Conditions: 59 degrees & windy. Perfect! COP SSH x 30 (4 ct) Merkins x 20 (4ct) Jump Squats x 10 Mtn Climbers x …
From Purple Crayon: I made the grave error of signing up for the Chicago Marathon this year, so I will not be doing the Mud Run this time, but April was my sixth running of the Marine Corps Mud Run, the fifth on this course. I’ve done road races and other obstacle races, but the …
16 pax ventured into the gloom at #Thunder knowing full well that we were short on QIC volunteers for the day. In a pinch we borrowed the 300 Workout from Swamp Fox. Not to worry Chaser, YHC promises your workout was well received and will be returned in even better condition than it was …
19 men showed up expecting rain but were pleasantly surprised by dry ground (in most places) and a cool breeze. A less pleasant surprise was that Splinter had the Q and an even less pleasant surprise was that a workout that began slowly escalated quickly until it just kinda got outta hand really. Conditions: 67 …
Trip To #CircuitCity Leaves #SwampFox Feeling The BurnRead More »
Eleven amblers set out in the dark of the early morning to fulfill a need that they didn’t know they had. What was the need? It was a need for speed. And the only way to satisfy that need is the Golden Cleats Track Meet. Nowhere else can you partake in the continuous baton passing, …
10 PAX entered the humid gloom this morning at the Brickyard to enjoy a Mexican beatdown. However, the Q decided that rather than conduct the workout in Spanish, it would be easier to just do things in multiples of 3s. Conditions: Muggy The Thang Run from Parking lot to Football field COP: 4 count SSH …
Neck Brace and Alter Boy brought a little #Strut with them to the #Brickpile with a tandem guest Q downtown on Saturday. By the end of the day and after a solid, upper-body-burning downPAINment, the 37 present (including 4 FNGs) all knew the Irmo contingent is for real. An additional 19 runners continued their Governor’s …
Conditions: 75° and 90 to 100% humidity (rain) 11 faithful posted at Swagger to show their mettle in some speed/interval work at the track. The radar was clear but when the words “let’s go” were uttered, the rain began. Fortunately the rain only lasted for our warm up jaunt to the track and then remained …
For a rare afternoon beatdown, 6 pax and a 2.0 gathered for a hybrid workout at Harbison State Forest to inaugurate a new trail based downPAINment. While the approximate distance had been shared, the pain stations interspersed along the rugged route were concocted without dissemination of either their placement or contents. All the pax knew was …
Conditions: 64 degrees 88% humidity 26 Pax showed up in the gloom for a downPAINment. What they didn’t expect was a Hit & Run workout brought by Crash that left them looking for chalk outlines, police tape and CSI. The thang: Run from parking lot to baseball outfield COP – 4 count in cadence SSH x …
Gentlemen, Six months has gone by fast, and the Mud Run is near. Here are final instructions (I lifted most of this from Swamp). He did a bang up job last spring. To Do: Print out the Leatherneck Waiver. Sign your name along with USMC team number (see attached Team Roster – updated as of …
Backblast respectfully submitted by Traitor A small but faithful group of 8 met on a nice fall morning. We carefully navigated Trenholm Road and Forest Drive to get a a beautiful run around Forest Lake. Too bad we couldn’t see it in the morning gloom. A couple of almost wrong turns kept us on our …
#Amble Report: Even a Traitor proves worthy of our trust and faithRead More »
Seven men entered Ironyard for a complex Kettlebell workout. The pax were greeted with a series of combination Kettlebell moves and new exercises sure to leave the pax craving more bells next Wednesday and Friday. The Thang: Cardio Warmup SSH x 30 High Knees Sprint Down/Back x 2 Rotation One – Repeat x 2 Traditional …
After weeks of using the football field, it was back to the tennis courts. 17 PAX, 0 FNG gathered for a variety of workouts including the bricks, the hill and the tennis courts. Conditions: 66 degrees 81% Humidty The Thang: Grab Bricks Jog to ball field Drop bricks SSH -25 IC Windmill – 20 IC Squats …
19 pax entered the gloom of #Thunder to receive their second helping of GreaseTrap’s workout offerings. They were not disappointed as GT took them on a pain-spree that covered a good bit of ground. T-Claps to GreaseTrap for holding down the fort in YHC’s absence. Conditions: 63 with 94% humidity The Thang: Warm-Up Lap COP …
17 men gathered in the gloom hoping that perhaps the government shutdown meant that someone named Fannie Mae would be vacationing on tax dollars rather than preparing for a F3 Q. They were mistaken as Fannie packed an hour’s worth of work into 45 minutes. Conditions: 59 with 95% hummidty. THE THANG: COP SSH 4ct …
It’s October and the double digits are upon us. Every weekend this month we will have a run exceeding 10 miles before the taper back down in preparation for the Governors Cup itself. This is not the time to bypass the distance. Vince Lombardi once said, “The difference between a successful person and others is …
Governor’s Cup Half Marathon Training – 10 Mile Pre-Blast – 10/05Read More »
Invergence: Defined as the inverting of the F3 model by converging a group of multiple shovel flag locations with an event where the primary focus of the event is Faith (3rd F) followed quickly by Fellowship (2nd F). On September 27th, The Fort (that location just south of the NC line that has cheap gas), inverted …
The Fort: 2013 "Invergence"….A celebration of 1 year shovel flag south of the borderRead More »
Backblast respectfully submitted by OC Despite a government shutdown, an inquiring Forest Acres Police Officer, and a #hubcapattack, OC (obamacare) led 15 amblers on a successful 4 mile double loop this morning. This 2.0 Mile loop was designed to help everyone focus on running and not on finding their way through the gloom. The pax …
11 #Swagger faithful met for some Wednesday roadwork and Sand Dollar made the call: an out and back 5K. It was the perfect decision. The Thang: Leave Blockbuster parking lot, run straight down St. Andrews Road to McGregor Presbyterian Church, turn around at the street light and come back. Simple. Effective. COT BOM Moleskin: Epstein’s …
This Friday afternoon, 5:30 PM a mixed bag of F3 Columbia will inaugurate a new kind of beatdown to the region. Between bootcamps and runs, strength training and mileage, Columbia will see a new kind of hybrid event aimed to test and train the pax in overall fitness. If you’re prepping for the mud run next …
BOM: We thank God for answering our prayers for Little Rx as he successfully made it through open heart surgery today. God is good, all the time. 28 pax with two FNG’s arrived at Strut to start the day in honor of Derrick and what he was about the face. As we prepared to work our …
Did an Ark full of Animals Just Crawl through a Tunnel?Read More »
9 Pax posted at Swagger for our second occurence of speed work. Thanks to Alter Boy and Dufresne for assisting with some deep stretching techniques prior to pushing our legs on the track. Conditions: 54 and 93% humidity The Thang: One mile run to Crossroads track (decreasing time each journey we make) Deep stretching prior to …
29 Pax including 1 FNG posted for a Mission (back from the grave) workout. The Thang went something like this:
Conditions: 54 degrees The Thang: Warmup lap around school to lower field. SSH X30 IW X20 Merkins X12 Mosie to Brickpile and pick out two of your best. DO NOT PUT THEM DOWN UNTIL YOU PUT THEM BACK! Everything to follow was with bricks… including Iron Cross #crowdpleaser Mosie to side parking lot Front/Back Circles …
12 Pax met Bluegrass early Monday AM for his return. He has been MIA for the last few weeks but came back recently and wanted the Q. His first Q was in a driving rainstorm with standing water ankle high. He decided it was time to return. And he did in a big way! The …
“Where is my brother?” The question was posed by Chaser about three minutes prior to the start of Tuesday’s Thunder workout. Suddenly a figure wearing a dark hoodie appeared from the gloom. Removing his hood F3Columbia’s sensei uttered the two most familiar words to all pax, “let’s go.” And with that, Splinter’s birthday bash was underway. This …
#Thunder hosts 21 for a Splinter birthday extravaganzaRead More »
With the immanent sale of #SwampFox’s mysterious vacant lot and the pending need to relocate our convenient stash of bricks, blocks and slabs, 21 strong convened at CMS to put the weights to use. Given the ever gloomier darkness of our AO, finding a new spot to secure the masonry isn’t such a bad thing… …