What do Pope John Paul II, Ronald Reagan, MTV Unplugged, Hootie and the Blowfish, ESPN College GameDay, and F3 Columbia’s #Amble all have in common? They are all among the most notable guests ever of the hallowed grounds of the Horseshoe at the University of South Carolina. #Amble took a slight detour from out usual …
6 PAX tested their will for YHC’s Q at the Falcon this morning. Work was done and crying was plentiful, but everyone made it out alive. Conditions – 35 and perfect for Capilene The Thang – With 6 people, we needed the right coupons for our trip to Emily. 1 Pole, 2 sandbags and 2 …
Bubs and I had the Q today at Woodshed where 8 other pax members obviously either didn’t watch the National Championship game or were man enough to come to the shed on little sleep. I was one of the ones running on little sleep and it showed, because I recycled my Q from the Blitz …
The F3 Marketing Team will soon select and unveil a new national Official F3 Race Jersey Logo for 2016. Winning designs have originated in the F3 Columbia region for the last 2 years, but the depth and breadth of competition has increased greatly this year with expansion. Like previous years, we plan to keep the standard …
Now Accepting Entries for the Official 2016 F3 Race Jersey LogoRead More »
5 Pax shook off the fart sack in style fighting a late night football game and some cold temps…we were Q-less so Dealers Choice was agreed upon and we took off into the gloom. I will try to remember all that we did… Run to Michigan parking lot for warm up exercises SSH Merkins IW …
For anyone living under a rock, last night was the #Natty… YHC had a good feeling whatever PAX did post this morning would be dragging. As I was scheming up a good Q yesterday I thought to myself, take it easy on the guys or go hard and help the men knock off the cobwebs. …
6 PAX took a nice leisurely stroll around Legion… and since we were in the crab walk position holding hands wasn’t an option, but we did get plenty of 2nd F and stargazing, I think there was a mention of a satellite spotting at one point, on this beautiful day that God made. Conditions: 30 …
10 brave men rolled out of the #fartsack on a freezing morning at Thunder. Conditions: 29 degrees. It was YHC’s turn to dish out the punishment for the #VQ! Tha Thang: 1 Lap around the Track Circle up for Warm up: 10 Burpees OYO; 20 SSH; 15 Imperial Walkers; 15 Diamond Merkins; 25 Flutters; 10 Burpees …
8 Pax posted at #TheBull and #gotbetter. Man was it cold this morning. Well, that’s the case unless you’re Baby Ruth. If you’re Baby Ruth…you wear no sleeves and a weight vest. #BEAST Great to have a FNG at #TheBull, welcome Feeney (Healy Baxter), you too are a #BEAST for making your first post the …
6 PAX fought the cold for 4.5 miles, including fan favorite Belmont Hill. Condtions: 30 degrees and clear The route: Turn left out of Trenholm Plaza and take a right on Converse. Take Converse to E. Buchanen and take a right. Cross Beltline and take a left up Belmont. Take a left at Kilbourne and …
In the quest for a challenging, monthly PT test that’s unique to an AO, the pax of Stumble have run a couple of 5Ks. However, some other guys have that one pretty much locked down. So what does Stumble offer that’s different, other than a shovel flag with its own headlamp? Amble is first. Ramble is …
CONDITIONS: 50 DEGREES AND CLEAR COUNT: 93 WITH 5 FNGS THE THANG: COP: HOT SPOT – 25 SSH, 10 BODY BUILDERS: JINGLES – 50 FLUTTER KICKS, 20 MAKHTAR N’DIAYES: GOOSE – 20 HAND RELEASE MERKINS ON Q, 20 MONKEY HUMPERS IC: PRETZEL PAX COUNT OFF INTO 4 GROUPS GROUP 1 PRETZEL – HEAD TO TENNIS …
It was a bit chilly this morning but that didn’t stop 11 Ramble faithful from putting in some work. The Thang Head North on Woodrow Hang a right on Kershaw Turn right on Shriley Cross Millwood and over to Sims Make a left on Wheat Go right on Bonham Jog right on Heyward Take Woodrow …
For you numerologists out there, YHC has no idea what 111 means. Thought it just looked kind of cool. Conditions: Chilly 32 to start, 28 to finish The Thang: Saluda Hill out-n-back hadn’t been called in a while, so, that’s what we did. From AO over to Blossom right, down into 5-points to Saluda left, …
5 men posted to #Legion Thursday morning to test themselves with the #MonthlyMurph @ #Legion. This fitness test will bring out the best in you and will show you where you’re weaknesses and strengths can be found. If you choose to complete it weighted, you will be awarded a 1 minute deduction for every 2 …
Saturday’s installment of Dawnstike included 2 new FNG’s which we don’t get often at our early Saturday AO. It was nice to have some new blood on hand and as always much mumble chatter was had by all. Oh yeah, and hard work was put in as well. Warm up mosey around to the side …
10 men showed up on a damp January morning for some work that resulted in elevated heart rates, shortness of breath, and even a little fun, if you want to call it that. It was Chaser and YHC’s turn to dish out the punishment this week at #Battle and YHC hopes we didn’t disappoint. Conditions: …
The past couple of years, Santini has challenged our F3 brothers to choose one word to focus on that year to help make a meaningful impact in their life and the people closest to them. See here – http://f3nation.com/2015/12/28/your-one-word-for-2016/ Some intial words I came up withe were GOALS, PLANS, and SERVE with each being an acronym …
10 faithful posted to a #gloomy morn at the mothership for F3 Columbia at #BrickPile. YHC was excited to loosen the reins a bit after 8 weeks of limited work due to injury. What better way to do so than to suck it up and accept Mission’s #MumbleChatter and take the crew on a little …
YHC and Gypsy drug 13 PAX out of the sack for a Saturday morning at the Shed. Solid numbers for a shed Saturday. Attendance credit goes to the guest Q, Gypsy, as most of these PAX have the pleasure (or not) of seeing YHC often. Tclaps to Gypsy, who takes a solid dose of the #DRP every …
Nine PAX emerged from the #Fartsack this morning to do the hard thing. Not a leisurely 5K or even a good solid out and back 10K. No, these #MinivanCenturions took the #DRP and made easy work of YHC’s route that helped all those training for #F3P200 #GetBetter. Conditions: 48 Degrees and overcast (Perfect Burpee Weather) …
6 pax posted in the windy gloom for a Kettle Bell Beat Down and got better. Conditions: Mid 40’s and windy The Thang: Warm up with a lap around the parking lot. IW’s x 20 IC, Butt Kicks and High Knees x 20 OYO, Squats x 20 OYO, Merkins x 20 OYO Purse Snatch Suicides- …
Weather: 48 and delightful YHC discovered a fantastic grass hill down by Athletic village. Today’s Q took the PAX through a challenging tour of the South part of USC. The Thang… Lap around the field COP SSH x 20 Pull up x 5 Plank jack/In&out x 20 Merkin x 10 Pull up x 5 Plank …
Conditions: Chilly but pleasant The Thang: Leave the AO At Shandon Presbyterian Church going down Woodrow Street. Left on Milwood Avenue, Left on Gervais Street. Left on Pickens Street. Left on Green Street. Right on Harden Street. Left on Monroe Street and then left on Woodrow back to the AO. Total of four miles. Moleskin: …
Just a Slightingly Hilly Follow-Up to the Pre-Pre and Pre-Run Ramble RunsRead More »
Ok, so today is technically the second Friday of the month, but last Friday was New Year’s Day, so today served as Amble’s “official” monthly 5k. As always, pax are encouraged to keep their time and bust their Six each month to keep setting their own bar higher. Great to continue to see PR’s fall …
Just the three of us. That was all we needed though for a Blitz workout. The Condition: 37 degrees The Thang: COP SSH x 15 4 count going straight into High knees x 15 4 count going straight into butt kicks x 15 4 count and then plank jacks x 15 4 count Using Island …
Warmup SSH x 40 Thru the Tunnel x 20 Imperial Walker x 20 Merkins x 15 LBC x 20 Russian Twist x 20 5 burpees OYO PAX split into 2 groups of 6 and completed a tunnel of love the length of the field. First Sawmill tunnel without mud or torrential rain. Lunge walk 1/2 way back …
4 Pax of Amblers who don’t believe in weather forecasting ditched the toasty fartsack and greeted the cold with a fierce run. Conditions: Bone Chilling 26 and Windy The Thang: Out of Dreher HS; Amherst to Right of Devine St.; Left onto Holly Street; Holly St. down past Memorial to a Left on S. Bonham Rd.; S. …
YHC decided to go old school this AM being a new year and all. Balls to the wall, Carolina Drydocks, Mountain Climbers—a bunch of junk we haven’t done in a while. Nice crowd 18 brickpile, 11 score. You can tell New Year’s day was just a week ago…. Conditions: 43 degrees. Nice! The Thang: Head …
10 men showed up to Hammer this morning, boxes were jumped and bears were crawled. Conditions – 41 The Thang Circle up 10 Rabbit Burpees Sprint to end of parking lot 10 Rabbit Burpees 20 BBS Sprint to entrance for dumpster hill 10 Rabbit Burpees 20 BBS 30 Monkey Humpers Sprint to Other Store …
Conditions: Warm 42 Degrees COP: 41 SSH 25 MT.Climbers Bear Crawl ,Ring of Fire Bear Crawl in a Circle till every Pax does 10 Merks: Q starts w/ 10 Merks while other Pax Planks..then on down the line Thanks,Blitz for this Idea: 3 Rounds for Parking lot Line Burpees(26 Lines) w/AMRAP 1st Rd: Line …
Perfect winter morning for a workout with 13 of the Swampfox faithful. Great mumblechatter and effort by the PAX. Always a treat. YHC lost the weinke somewhere along the way – but looked deep into the #gaiter for guidance. Below is what ensued… Conditions: 43 degrees, crystal clear skies (YHC dressed for 23 and wind) …
It was a beautiful January morning for 17 men to break a sweat and do some burpees. Conditions were near perfect for a mumble chatter fest. The Thang 1 Lap around the track 20 SSH IC 10 Merkins IC 10 Imperial Walkers IC 10 LBC IC 10 Squats IC Hundred Hill @ Queen and Blossom …
Welcome Week challenged all the PAX on Tuesday to set a chin up goal for May. Needless to say, we will be doing a lot of chin ups these next coming months. Weather: A comfortable upper 30’s and clear. The Thang… Indian Run 1.5 laps around the field to the chin up bars. Partner up …
It was cold outside, that was the first thing YHC noticed this morning. The second was that the SwampFox Pax still bring it. It was great to be back with you guys. YHC was nursing a sore shoulder. So we had to go light on the merkins, thus heavier on the legs and abs. Appreciate you …
7 pax said to hell with the cold and showed up for iron yard this morning. The Condition: 27 degrees The Thang: COP LAC fwd while running in place x 15 4 count 10 tuck jumps Butt Kicks plus overhead claps x 15 4 count 10 tuck jumps High knees x 15 4 count Move …
11 men braved the icy temperatures of the early gloom this morning by posting to #Stumble and got rewarded with 7.4 miles of hills and pain. YHC is feeling the effects from this stroll and is confident he will be feeling them for a couple more days. Consistently large numbers is proof that these boys …
The Backstory: (Location – F3 Corporate Offices, Management Meeting, December 5th, 2015) Jim: Gentleman, I appreciate everyone…Steve put that chair down!! Chairs are for closers only! Steve: Are you serious? Where do you want me to sit? Jim: Maybe you should have thought of that before you botched the October Dealer’s Choice with your “jab/uppercut/sprawl combo” idea. Maybe …
You’ll NEVER believe how this dog ended up on these blocks!Read More »
With truly the first cold morning of Winter 2014/2015, YHC was pleasantly pleased to see 11 faithful pax and 1- brave FNG. Disclaimer- I am not a professional…. YHC tried to get everything and everyone moving as much as possible as last week was 65 degrees and this morning was 25. Quick lap around the …
5 Pax posted at #BlueFalcon looking for some #goodlivin. YHC had no problem putting together a little somethin somethin at the last minute to accommodate. #workwasdone Conditions: 28 Degrees and cold The Thang: Merkin 10 UD Squats 20 x IC Merkin 10 UD Squats 20 x IC Bear Crawl across the parking lot Lunge Walk back Overhead Press 10 x …
7 PAX rolled out of the warmth of their good ole fartsack this morning and decided to post for another great workout at #sandlot. YHC was happy to be on the Q, after taking some time off. But honestly struggled a little to think of something new and exciting for the PAX. Recently there have …
6 PAX braved the much colder temperature for a chance to catch Kenny G live in concert @ Legion. YHC’s goal, get warm quick and stay there. Conditions: upper 20s, winter has finally arrived. Tha Thang: On the hop, quick mosey to outfield COP. Get warmed up as fast as we can. 5 Burpees, SSH …
The Hammer PAX met for the first time in 2016 to take on some colder temperatures and dumpster hill repeats. A good time was had by all. Conditions: 30 degrees and clear The Thang: Warmup- SSH x 20 IC Merkins x 15 IC Squats x 20 IC Little Baby Arm Circles x 20 IC Mountain …
17 PAX arose from the fartsack on this 27 degree day and took their #DRP. They had the privilege of a biostatistician and a former mathlete Qing today, so they got a dose of numbers and were impacted, beyond their comfort zone. Only 45 (ish) minutes, so off we went, capturing the moments… Cornstache segment 1: …
The Cottonmouth: Frozen Edition The Cottonmouth is still a go for January 23, 2016. 0500 to be exact. One of the most important key components of F3 CSAUP events comes down to the 2nd F – Fellowship. Sure, there will be some physical stuff to deal with, and some temperature elements, but the fellowship …
Chatter for Blitz was at an all time high yesterday evening as YHC planned the Blitz Q. As the HCs came in, it became clear that this would be a big showing for Blitz. The plan was simple. To get in an intense 30 minute workout, YHC decided not to travel. The Pax would stay …
Today was the day for another installment of Blockbuster. Score’s 60 Day PT Test. 10 Showed up to get a baseline in the new year. All walked away bruised, beaten but better! Warmup SSH-25 LBAC – Forward and Reverse – 25 Stretch what you need Grab a Block and head to the Courtyard Blockbuster Results Click Here COT …
Weather: 30 and brisk. The thang… Mosey around the field and come together in the center of the field COP SSH x 20 Through the tunnel x 12 Merkin x 15 Squat x 30 LBC x 15 Werkin, merkin, cerkin, derkin x 10,9,8,7 Mosey to hill. Run up hill, run back down. 10 merkins. Complete 3 …
There’s not a lot I can think of to make a track workout interesting so I’ll just say 12pax posted this morning for a return to speed work at Owens Field Track. The pax ran hard and embraced the true suck that is speed work. T claps to Polo and Windy who didn’t get the …
Run to basketball court. SSH x 20 IC Imperial Walkers x 20 IC Merkins x 15 IC Flutters x 20 IC Burpees x 10 OYO Run to Wilmot & King 25 Merkins, 25 LBCs, 5 Burpees Run south on King and repeat at next 3 intersections. Plank for the 6 each time. At King & Burney. 30 …
21 Pax posted at #TheBull and #gotbetter. TClaps to Chaser for calling out the Pax and nudging those on the fence to get back after it. Boy did it hurt…it always does. The #ConcreteBeast is unforgiving but there is no better way to start your week. In this case…to start the New Year and we …
The New Year is officially underway…thanks to #TheBullRead More »
Cobains for the delay in posting. To kick things off on the right foot in 2016, 5 PAX posted for a delayed 0700 #Stumble start. YHC planned an easy conversational 4 miler yet there was chatter that even that may have been a little too ambitious following a ringing in of the New Year. Perhaps …
Nine men showed up on a brisk Monday Brickpile morning for a work out that was all about that core. Conditions: 39 degrees, clear and dry (for a change) The Thang: Jog to Shandon Methodist SSH x 30 Squat kick x 20 LBC x 20 Hello Dolly’s x 20 Planks Supermans x 20 Hand Release Merkins …
Actually, this is the 2nd #amble run of the year. YHC missed the HNY run this past Friday. But this morning 12 men showed up, 12 men ran, and 12 men finished. Conditions: Chilly, 38. What is supposed to be like in January. The Thang: Reverse Dry Heave Loop – Out of the parking lot …
91 men converged on Finlay Park, the AO for the Mission, to start off 2016 the right way. Here’s what happened: Conditions: Pretty nice, little chilly #DoesItReallyMatter Disclaimer The Thang: Circle up for COP: Fountainhead – SSH x 20 IC Papa Smurf – Mercans x 15 IC Wingback – LBCs x 20 IC Hee-Haw – …
New Year, Same ole Mission #F3Columbia ConvergenceRead More »
At F3 Greenwood’s first ever Christmas party, YHC was struck with a really weird idea: What if we get like eight guys to Q a workout and give them 30 minutes each? After asking around, it was clear we had enough guys interested. “That sounds completely stupid,” Meatloaf said. “And utterly pointless,” quipped Flossy. And, …
Conditions: Finally cooler and no rain The Thang: From the AO at SPC to Blossom Street to Harden Street, where we did a driveby on the hungover crowd at Bar None, before making our way down to Greene Street. From there we took South Main to the State House, which we skirted to the west …
It’s a Thin Line Between New Year’s Eve and the Rest of Your LifeRead More »