#Thunder Starts Reynolds Week With A Burp…uh…Bang
17, including one FNG, posted in the 70 degree gloom this morning at #Thunder expecting a Q from the young calf Splinter but instead got the old bull, YHC, (yeah, bad Step Brothers reference) after Splinter called a stomach virus audible the night before. Ol’ YHC got the text at 4:30am so the plan was …
#Thunder Starts Reynolds Week With A Burp…uh…BangRead More »
#Hammered
13 men appeared in the 20 degree gloom. Two of them, YHC and Splinter, had the Dueling Q on this day. Work was done and done right. It was a workout to be proud of. Conditions: 20, dry and calm. THE THANG: From COT run Briarwood to Satchel Ford to the bus loop. Chaser: 10 …
#Brickpile goes a runnin’
12 men appeared in a frosty gloom this morning set to tackle the day and a little workout. T-Claps to getting out of bed, out the house and out the truck to workout. These men started the day 3-0 against the enemy. Conditions: 31-39 degrees depending on which phone and/or car you believed. It was …
Reynolds Week At #Thunder…IT’S ON.
11 arrived in the cool fall gloom ready to be measured and YHC did his best to bring a steady stream of tests for the pax with explanation and emphasis on full range of motion form. YHC hopes that, if nothing else, every man who posted this morning can say he was challenged and is …
#Brickpile…The Same As IT Ever Was
18 men appeared in the #Brickpile gloom and it was great. Felt like old times with familiar faces and familiar terrain. If you haven’t been to #Brickpile recently YHC highly recommends you make the trip to the #mothership or even make it your new home for workouts. The guys who started it all still know …
#Hammer Goes to Recess
YHC has never liked the “F3 is like adult recess” familiar refrain. I guess I take it a little more seriously than “recess” (what?…me?…naw…). Heck, I even took recess seriously back in the day. It was time to go win something. #recesschamp Yeah, I know. Anyway…today at #Hammer really was like recess though. We ran, …
#Thunder Sweats Just A Little Bit
14 appeared this morning looking for work and it was cooler but at 95% humidity due to the rain over the last three days the water seemed to come from the ground up instead of the sky down. YHC’s plan called for 45 minutes of an elevated heart rate and the sweat poured like this …
#Battle, different but same as it ever was…
13 showed up for a #Battle workout that promised to be different but the same. While the Q is tasked with providing a workout that tests every man and does not necessarily celebrate the Qs strengths we all tend to gravitate to what we’re comfortable with and generally that also happens to be our strengths …
#Hammer Does It Right
13 appeared in the perfect gloom this morning at #Hammer and were met with an admittedly, but purposefully and premeditatedly (new word), chippy Q who had a point to make about form, effort and purpose. The gist: Quit with the racing and do the exercises right. No one gets any better by doing half-ass work …
#Brickpile “loves” #The300Workout…or was it 296?
8 men, only 8…#comeonman that is so weak…, appeared in the gloom this morning at Brickpile for YHC’s Q. It was not cold, well it was a little cold, but if you’re cold 2 minutes into a workout the Q isn’t doing his job…AND I ALWAYS DO MY DAMN JOB. Conditions: 36, clear, dry. THETHANG: …
F3 Trip: Israel, May 2018
I BELIEVE yet I’ve never BEEN. I’ve never walked where Jesus walked and I’ve never seen the land that Jesus saw. That’s gotta change. Have you been? Don’t we have to go at least once? If you’ve been once…why not twice? If you’re like me you’re a Christian and have been for decades. Yet I’ve …
Thunda Dora
It was, thankfully, a bit cooler this morning with the temp back in the mid-40s and out of the summer-like 60s for those worried about the ice caps and all (YHC is starting to be one of those that are)…I disgress…14 men appeared in the gloom for the second installment of the latest two-part #ReynoldsWeek …
#Legion Endures The Lines At Target
7 men posted in the gloom Thursday morning. 6 finished. No, we didn’t leave a man behind and no he did not die, he had to leave early. Anywho, in case you did not know, Legion is an hour long. Also, if you did not know, the men of Legion are in dang good shape. …
#BrickPile goes #OYO and does #DORA
21 men appeared in the gloomy gloom for a workout led by YHC. I’m tld they didn’t all know me at the outset and some wondered “who is that dude”. Well, work was done and I think they know now. Mission accomplished. With apologies to Splinter on the highjacking of the first part of his …
#Blitz Takes Down The #300Workout
Three men appeared in the gloom ready for some work this morning at #Blitz and work they got. Men were challenged and got better. Conditions: 50 degrees and dry, for once. THETHANG: #The300Workout Mosey up the hill to the playground. Circle-Up Merkins x 25 OYO C-LBC x 20 (4ct)…SCRATCH THAT: 5-8 pullups OYO Burpees x …
The More Things Change…#Thunder Does Work
It is always an honor and a privilege to be asked to lead a workout at #Thunder. Since it’s inception it has been one of Columbia’s strongest workouts and closest groups. The leadership has been strong there since the beginning and the current regime is no exception. The more things change, the more they stay …
#Hammer Takes A 2 Minute Tour Of The AO
13 men, including one FNG and one visitor from Metro (Ice9) appeared in the cool gloom for a little work this morning. What followed was a horse of a different color that involved a bit of standing around and resting (GASP!). YHC, dipped into the HIIT workout book for some high intensity interval training that …
#Legion of BOOM
7 men arrived in the cool gloom ready to take the hour long #Legion redpill. They got a redpill alright. Conditions: 62 degrees. THE THANG: 4 Corners Ring Run (all together): At each corner do 20 merkins OYO, 30 squats OYO, 40 CLBCs OYO Legion Circuit 35 minute AMRAP Partner with one 45# plate per …
#Spur’s Second Week Doesn’t Disappoint
21 men arrived at TheBlatt Saturday morning ready to start their weekend off we a bit of sweat and a bit of pain just to make the rest of the weekend seem that much better. Their plan worked as Lloyd to out his frustrations with his first 30 minutes of Q-dom and then handed off …
#Spur Gets Gored By Surprise Tandem Q
POSTED FOR CESSPOOL: 9 Pax arrived at the #Spur for the AO’s first midweek workout. Expectations were high yet the pax were fearful for a monumental beat down with Chaser expected to lead. However a late night call to the bullpen due to Chaser’s M’s illness afforded the unsuspecting PAX their first Co-Q lead by …
#BattleBrotherhood On Display
11 men arrived in the humid gloom at AC Flora this morning with quesy stomachs fearing what was to come. The last time YHC and Okra had the Q things got a bit out of hand with 300 burpees and a grueling Jacob’s Ladder on the now famous (uh, infamous) Rutland Court. Several pax told …
Thunder’s Triple-Headed AMRAP Monster
20 men appeared in the Thunder gloom yesterday morning ready for work and ready to help F3 Columbia hit 150 pax posting on the same morning (we hit 160…boom). The men of Thunder did their part on both fronts and men got better. (Side note: YHC is usually a same day backblast kinda guy but …
#Brickpile Takes On A Triple AMRAP
14 men appeared in the steamy gloom ready for work and work they got. YHC had a plan to test all of the major (and minor) muscle groups and throw in some cardio as well. Conditions: Don’t know but it was humid. THETHANG: COP off the drop. SSH x 25 (4ct) (Promise from Q to …
Legion Bakes In The Humidity
5 men took the hour long #redpill this morning in 91% humidity and left buckets of sweat all around the Brandon Acres neighborhood. Conditions: Only 73 degrees but 91% humidity pressed on the pax. THE THANG: Mosey to the outfield… COP: SSH x 20 Merkins x 10 LBCs x 20 Slo-Mo Merkins x 10 Slo-Mo …
GoRuck Training Gets All Wet
9 men awoke before 5am to the sounds of rain hitting their roofs and reached over, grabbed the #redpill anyway and arrived at Bull&Blossom at 5:30 for a one hour ruck. These men had probably worked out at a boot camp yesterday and several had already done one GoRuck prep workout on Monday. Those reasons, …
#Shawshank…#GetBetter #BeBetter on #Dufresne’sWay
20 posted at #Shawshank, including one FNG and one brave 12 year old 2.0 FNG, for a guest Q brought over from the motherland (Columbia) by YHC. The vast AO proved the perfect venue for a nice game of Chase on #Dufresne’sWay… Conditions: 72 and VERY humid. THE THANG: Mosey out to the soccer field …
#Shawshank…#GetBetter #BeBetter on #Dufresne’sWayRead More »
#SwampFox Paves the Greenbriar Neighborhood
21 men posted in balmy weather after Tuesday’s frozen tundra and celebrated Tuesday’s temperatureX2 by revisiting the long lost #Paversn’Slabs for a BrickPile-esque beat down at the hands of Chaser. Because of the chronically wet football field as they try to get winter rye to grow we have not spent hardly any time with our …
Snuggles Tricks and Treats #SwampFox into Circuits and Sprints
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 »
#SwampFox endures 45 minutes of Adrian
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 …
#SwampFox: Reynolds on the Q
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 …
Stains abound at #SwampFox after Mud Run training session.
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 »
#SwampFox Goes on a MudRun Prep Indian Run
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 …
Trip To #CircuitCity Leaves #SwampFox Feeling The Burn
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 »
#SwampFox Discovers No Shutdown for Fannie Mae
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 …
#SwampFox revisits #The100Test
13 brave souls braced themselves and headed out in the pouring rain for a workout held in knee deep mud, mosquito larvea and lightning popping everywhere. Think the escape scene from Shawshank…wait…no…that didn’t happen…that was the dreams of the fartsackers I momentarily tapped into I think. What really happened was that 13 dry guys showed …
Snuggles Softens the Fabric of #SwampFox through "Ready…Begin"
On an historic day in @F3Columbia land 23 SwampFox men gathered in the gloom to do their part in the day’s march to 100 pax posting for workouts. While the SwampFox total may not have been the highest in F3 Columbia these 23 men would put the Snuggles-led circuit and sprint-fest up against any workout …
Snuggles Softens the Fabric of #SwampFox through "Ready…Begin"Read More »
#Thunder's Thursday Therapy: Relay-o-rama
16 men emerged in the cool gloom Thursday for a standard #Thunder workout only to rub their eyes and wonder if they’d taken a wrong turn in their gloomy stupor and driven to SwampFox as Chaser emerged and planted the SwampFox flag and said those two dreaded words…”Let’s Go.” Conditions: 60 degrees with 89% humidity. …
#Amble Report: Pax Get Out (of bed) and Back
13 men arrived in the surprisingly cool pre-dawn gloom for an “easy 4” miles drawn up by Seeker for his first Q. While no route in Columbia is going to be without a few steep hills the route was about as straightforward as can be made in our area. T-Claps to Seeker for a route …
Adrian Delivers at #SwampFox
23 men gathered at the SwampFox #shovelflag looking for a workout on Tuesday morning and got put through their paces by Adrian who brought a faced paced, hard-hitting plan with him and executed it perfectly. Conditions: 71 but with only 70% humidity and a 5-10mph breeze made it feel like fall is here. THE THANG: …
F3 Columbia Gets Better Physically, Mentally, Spiritually
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 »
#SwampFox: "It's All Coming Back To Me Now"
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 …
#SwampFox Climbs The Ladder
15 appeared in the gloom to put in work this morning and were met by Stilts and his #ChrisWienke full of suicides and timed sets o’ fun. Conditions: 71 with 92% humidity. THE THANG: Warm up run Down Clemson, left on Chicora, left on Furman, Left on Coker, Down to Basketball Courts Ladders: (Suicides) Down …
#SwampFox Works Their Fannies Off
11 men who did not bow to the call of the #fartsack showed up and planted the #SwampFox #shovelflag with authority this morning in the gloom. Apparently a three day weekend was enough to knock about half of F3 Columbia off their game as a grand total of 57 pax answered the bell this morning …
Groundhog Day at #SwampFox: "Do Not Stand Up"
14 frisky football fans (including 1 FNG who #un-assed during the downhill bear crawls and is thus unnamed here) entered the gloom Thursday morning for a pre-game workout and suddenly found themselves not allowed to stand up…Huh? Conditions: 73 with 87% humidity THE THANG: Mosey to Football Field Center SSH x 25 then everyone into …
#Amble Report: Track, Meet Amble. Amble, Meet Track.
12 ventured into the surprisingly cool and dry gloom this morning for a track workout snagged from the F3 Highlands Speed group back blast from 5/17/13 (with some modification). Those guys go hard. Modifications came in the form of removing the exercise between each round of sprints as one of the key components of #Amble …
#Amble Report: Track, Meet Amble. Amble, Meet Track.Read More »
#CONVERGENCE Ring Run o' Pain
Forty-Nine faithful from #Amble, #Brickpile and #SwampFox converged on the old stomping grounds at Dreher, this time with 4 #ShovelFlags and the debut of the #TheCarolinaFlag, Saturday morning to spend a solid hour with Sub Prime and Chaser. Conditions: 72 but with “only” 84% humidity and a 5-10mph breeze made it feel almost fall-ish. THE …
#Swampfox: Smothered, covered and chunked by Sheets
28 faithful arrived in the foggy gloom for Sheets’ maiden voyage through Qdom and he brought a tough workout with new twist that worked in conjunction with the 100% humidity to leave the pax dripping. Conditions: 73 with 100% humidity #notatypo The Thang: Warm up run: Down Clemson, left on Chicora, left on Furman, Left …
#Swampfox: Smothered, covered and chunked by SheetsRead More »
#Amble Report: The Amble 500
14 men appeared in the coolish but sticky gloom Wednesday morning for a mid-week, mid-distance run. On the agenda though was a 5k at race pace to test out the legs and lungs over an extended period of high-level effort. Conditions: A cool 70 degrees but 98% humidity. THE THANG: Center of KBC parking lot …
#Brickpile goes to Football Camp
43 men ventured out to the #Brickpile for Adrian’s virgin Q and the former All-State football player and D1 basketball player drew on his glory days for a workout worthy of his real name: Rocky. The Thang: Warm up lap around the school COP SSH x 25 (4ct) Up-Downs x 10 (in honor of football …
#SwampFox Workout in Memory of SSG Lugo and SOC Thomas
32 pax ventured into the gloom this morning at the #SwampFox AO for a special workout led by Two-A-Days in memory of his fallen comrades, and fellow Special Ops squad members, SSG Lugo and SOC Thomas who died in a firefight in Logar, Afghanistan on 8/18-19 in 2010. Two-A-Days began the workout by sharing the …
#SwampFox Workout in Memory of SSG Lugo and SOC ThomasRead More »
#SwampFox takes on the #ConcreteLady
41 men posted this morning for a special edition of #SwmapFox at the Richland Mall parking garage for a Mulch-led romp up and down the #ConcreteLady. Conditions: After weeks upon weeks of 77 degrees with 94% humidity the pax were pleasantly greeted by 66 degree weather and a steady drizzle. Actually felt cool up on …
#Amble Report: 13 Studs Invade Gregg Park Under Cover of Darkness
13 questionable looking fellows showed up in the KBC parking lot on Wednesday morning looking for trouble and proceeded to embark on a new 4 mile #lollipoploop that led them behind a major shopping center, through lovely smelling dumpsters and then to them sneaking into one of the more secure neighborhoods in Columbia. Nothing was …
#Amble Report: 13 Studs Invade Gregg Park Under Cover of DarknessRead More »
Hoppy Tuesday to you.
24 men circled up in the gloom and set out on a Twoadays hopfest that included hopping squats, box jumps and frog hops all over the place. It made for a workout of a different color that challenged every man. Conditions: 77 degrees with 94% humidity…again…it’s like that dang Groundhog Day movie…”Now put yo little …
#The100Test
23 SwampFoxes entered the sticky gloom at Crayton Middle Thursday morning. Gone was the lighter air from Tuesday and gone were the 4ct exercises and group AMRAP work. Today it was every man for himself… Conditions: 73 with 93% humidity (where 73% go?) The THANG: #The100Test 1 mile run 100 push-ups 100 squats 100 curl …
Pax #SwampFoxed by Stilts
26 SwampFoxes ventured into the surprisingly cool and dry morning gloom for Stilts’ first Q. Complete with his #ChrisWeinke (check the Lexicon link at the bottom of the page), the former athletic officer at The Citadel led a workout worthy of his upbringing on the banks of the Ashley in Charleston. Conditions: 73 degree and …
#The300Workout
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 …
#Swampfox sacrificed at the Alter(boy)…
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 …
#Swampfox: The Pax Splintered
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, …
#Amble Report: Monday = Speed day
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 …
State House #Covergence: "When's the Faith part?" "Huh, you aint prayin yet?"
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 »
#SwampFox, Meet Woodleigh Hill
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 …
#SwampFox: "Leg Day" F3 Style
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 …
#Amble Report: Is it Monday? Thought it was (DOUBLE) HUMP day.
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 »
Amble Report: Dealer's Choice for Distance
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.
Lights…Camera…Actio…Camera?…Camera??? #FartsackingPhotographer
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 »
Bricks, Slabs and Rain give Pax that #Swampy Feeling
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 »
#Amble Report: #SpeedMonday Football Conditioning Test #110s
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 »
#SwampFox Don't Play
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 …
#SwampFox Launched Hard with PAIN
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 …
#Amble Report: Mile Repeats on a "Squishy" track
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 …
#Amble Report: New High 12 Pax Amble Through the #Lakes
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 »
F3 Columbia #Vacation Sweat-fest
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 …
#Amble Report: New high mileage…6 mile
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 …
#Amble Report: The Amble 5k Road Race
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) …
#Amble Report: Its a #KathwoodHill kind of Monday Morning
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 »
The Ambulation X
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 …
Fountainhead + #Amble – Mercy = Dixie Mile
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 …
F3 Columbia #Amble: We are the 1%
So Mission apparently killed F3 Columbia yesterday with his Women’s Health block work excercises. So this morning 99% of F3 Columbia’s regular pax (~40) marinated in their odiferous beds (#fartsacks) and rubbed Ben Gay on their sore little backs and hammies while 3 pax rose like phoenixes (?, phoenixii? phoenixians?) from the soreness on Berkley, …
#Ambulation Report
7 pax gathered in the cool yet sticky gloom this morning at KBC for a run of unknown length and substance. Soon they were on a nice litte three mile interval run to work on breaking through the mental and physical barriers to running faster. For many this was their first interval training and lessons …
Memoriamble
Four non-vacationing souls posted at the KBC in the chilly gloom for three miles o’ fun and a little calorie burn around Little Lake Katharine. Conditions: 57 degrees, 89% humidity The Thang: KBC, Forest Ridge, Quail, Portobello, Quail, Shady, Woodlake, Carter Hill, KBC Splinter 23:23 Chaser 23:36 Mission 23:45 Fountain Head 24:19
LET'S GO!
6 Pax gathered in the gloom this morning at KBC for the second official workout of F3 Columbia #Amble. The pax were given two choices: 3 miles with Fountain Head or 4 miles with Chaser. 2 went with the 3 mile and 4 with the 4 mile loop. The routes can be viewed here (3 mile: http://www.mapmyrun.com/routes/view/211966393 …
F3 Columbia Amble HARD LAUNCH
8 F3’ers and 1 FNG posted this morning for the hard launch of F3 Columbia Amble. This is a workout of a different color and the Pax had a nice run through the Lake Katharine neighborhood. While there will be challenging days of hill work and track work most of the workouts will be casual training …
F3 Columbia "Amble" – Soft Launch
Born out of yet another party conversation about F3 (this time at Citadel Park for a Sunday School party) brothers-in-law FountainHead and Chaser devised a soft launch of F3 Columbia’s “Amble” workout in this morning’s sticky, drippy gloom. F3 Columbia “Amble” (referred to hereinafter only as “Amble”) will be running…and only running, no bricks, no blocks, …
Looporama 100 – Professor Tajh, Phd. in Pain
Tajh found out late on Wednesday that he had Thursday’s Q. The result was a workout that surely sounded good in his little tajhy head but came out ROUGH for the 27 Pax including 2 soon to be quivering, scared and deflowered FNGs. All this AND Tajh had to leave about 30 minutes in to …