Mark your calendars now for the next GORUCK #CSAUP to come to F3 South Carolina. With the overwhelming numbers in last years inaugural custom event in downtown Columbia we quickly found out that many men of F3 enjoy this crazy backpack thingy called GORUCK. Since then pax have done public GORUCK events in other …
Preblast 2015 GORUCK Custom Challenge F3 South CarolinaRead More »
F3 is about many things but one of the main themes is the bonds of brotherhood forged through fellowship with our fellow pax. When one of us is in need we should we ready to stand up for him. By now you should all be aware of Andy Phillips “Nail Pop” of F3 Lexington, his …
Pax of F3 Columbia, Lake Murray and Lexington time to break out your trail shoes and brush up on your compass reading (never know when you may get lost out there) it’s time to sign up for the Make My Day 5k or 12k at Harbison State Forest. This race was well attended last year …
It’s almost New Year’s Day, time for reflection and resolutions. Many of us have also been arriving at our 1 year anniversaries with F3 in the Columbia/Lake Murray/Lexington regions and have had some amazing results in all of the 3 F’s. But the big question is, “Now what?” Most of the pax who have been …
YHC heard the need of a call to the bullpen for a replacement Q at #Depot and I was more than willing to give the pax another MasterClass in plyometric intervals aka Magoo’s Dance School by some of the #mumblechatter. We were also joined for the disclaimer by R2D2 and the new core workout #Derailed …
Post GORUCK and Thanksgiving holiday hangover is over and YHC made a triumphant return to Depot for a few trips up and down the hill and some #warstories shared among the 14 pax assembled. Condtions: 52 and gloomy fog laying low over the AO The Thang: Warmup (all 4 ct. IC) 20 SSH, 20 Imperial …
Post GORUCK and Thanksgiving holiday hangover is lifting from Foxhole AO as 9 men emerged into the early not too chilly gloom to better themselves and enjoy a trip up/down one of the many hills around the AO. The hill in question, directly bordering one side of the parking lot, provided a particularly steep and …
4 pax gathered at Anchor for their weekly kettlebell work to find YHC had made his long awaited return to Wednesdays at the lake. I was of course greeted warmly and showered with gifts, which I have to admit did make it hard to swing a kettlebell with my arms full of gifts from the …
Pick a card, any card… or just do 32 reps, whateverRead More »
YHC saw Foxhole needed a Q and decided to step up and deliver a no rest beatdown to all takers. If you want to Q there are plenty of openings. Don’t make me keep thinking of harder ways to punish the pax. Conditions: chilly and clear The Thang: Warmup: 53 SSH 4 ct IC, 50 …
On November 8th, this coming Saturday, men of F3 Columbia and F3 Lake Murray will take on the Governor’s Cup 1/2 marathon and 8k road races. Preparation is all in the bag now and the taper/rest week is here. Author note: This preblast will build upon the work of Fountainhead who also used ideas from …
6 men avoided the temptation to stay in their warm beds on the first freezing morning run of the fall to enjoy some 1st F and #getbetter at Swagger. Special guest of the day was Winston, Cowbell’s dog with his own #smokeboots and several time veteran of our early runs. He never looked tired or …
With the training nearly complete, our final long run is this weekend before the race itself in two weeks time on Nov 8th. It’s time to put all the pieces together. If you’ve been keeping up with the training, this is just one more mile tacked on to last week. There is however, something to …
Governor’s Cup Half Marathon Training – 13.1 Mile Pre-Blast – 10/25Read More »
6 pax found their long sleeves from the bottom of their closets and came to Swagger for a typical Wednesday out and back. What they endured was 45 minutes of hills out and back at a pace that was a little faster than most realized. Maybe we are just getting better or we really love …
Fork Ave. and Mt. Walgreens #appreciatethedownhillRead More »
Sorry for this less that exciting backblast pax but in my most recent battle with Time Warner Cable, my internet has just began working again leaving me but a moment to recall our exploits before heading out of town for the weekend. Conditions: Fall chill in the air mixed with some mist from the sprinklers …
15 pax gathered for another GoRuck friendly Thursday at Foxhole. No logs today but a whole lot of love for our shoulders. Conditions: 58 degrees, clear, crisp, and very wet grassy field The Thang: Disclaimer followed by warmup of 20 Imperial Walkers, 20 Little Arm Circles, 20 Squats (all 4 ct. IC and 10 merkins …
Double Digits are here to stay for the next couple of weeks. With the Mud Run looming this Saturday, #SwaggerXL gets an early day this week to go with its unnaturally early start times. Wed. Oct. 1st is the day to hit double digits on our training up to the half-marathon distance Our 10 mile …
2014 Governor’s Cup Training – 10 Mile Pre-blast (10/1)Read More »
16 pax did not let the wet conditions or the prospect of the monthly PT test keep them away from their regularly scheduled Foxhole workout. A few traveling guests even doubled down with their second PT test in a week including a Major (Pain) and 3 Privates (EZ, Crash, and Neckbrace). Conditions: low 60’s and …
11 pax arrived at Anchor for a little beatdown that was heavy on both kettlebell swings but also rest periods. 24 minutes of intervals helped get the sweat pouring on what was a almost chilly morning stepping out into the gloom. Conditions: 62 degrees, feels like fall, must be time for football season and long sleeves …
Three faithful pax denied the tempting Monday morning fartsack and were greeted with the coolest and least humid temperatures we have seen in a while. With the scheduled Q unable to attend we made the executive decision to take on the parking lot and hills of nearby Kroger. Conditions: Perfect The Thang: Turn R on …
Here’s who we honor: Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards …
The 42nd Annual Governor’s Cup Road Race is quickly approaching and its time to join in the fun and challenge yourselves to #getbetter as F3 Nation makes it second annual trip downtown for the half-marathon and 8k races. This event travels through downtown Columbia, through some scenic neighborhoods and the USC Campus for the final uphill …
32 Pax arrived in the gloom to get a total body beatdown and YHC was sure to deliver with some cardio kicks and breakdance moves to the delight of all looking for more free lessons from Magoo’s Dance School (Disclaimer: I am not a dance professional). Also, it was declared the previous day on twitter …
F3 Lake Murray already problematic – Dance moves never problematicRead More »