The Thang: Once again this year we will be offering a Good Friday Ruck that includes stops at several local Shandon Churches for readings from The Way of the Cross and some exercises at each stop. Pax are encouraged to carry heavy rucks, coupons or pick up a block from Dreher before we depart. Gather …
6 pax gathered Saturday morning and little did they know they would be weathering a storm of gaseous proportions from one very flatulent Jar Jar. As if the workout wasn’t hard enough, the stench burned the nostrils of those around him. Everyone made it out alive–thankfully. The stench was so bad YHC doesn’t even …
GOOD FRIDAY CROSS RUN: Short Devo from Readings below: HEB 4:14-16; 5:7-9 Brothers and sisters: Since we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast to our confession. For we do not have a high priest who is unable to sympathize with our …
19 pax including some old familiar faces (including YHC) showed this morning at Thunder. With the fear of a repeal of ObamaCare, many showed up just to get one last premium payment on the books. It was a SSH fest with some Jacob’s ladder and Thunder Squares thrown in for good measure. A good …
16 Pax made Dawnstrike great again by ignoring the forecast and the cold drizzle to post for a OC led beatdown. Great crowd for such crappy weather. Of course work was done! I just can’t remember all of it! I remember it as a type this intro because I have extreme soreness in the arms …
8 Pax gathered in the gloom Wednesday morning to continue their push towards running excellence and domination of expanding Strava territory in Columbia. 6.5 asphalt kicking miles were on tap including a route that took us on the other side of Elmwood Avenue *gasp*. Good running by everyone. The route: Depart SPC down Devine …
5 dedicated Ramble men shook off the cobwebs and met for track/speed work on this chilly holiday morning. Today’s sprint work would build both muscle and endurance for the long runs to come. Warm up mile 20 mtn climbers IC 15 squats IC 20 high knees IC 2 laps sprinting the 100 m corners …
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 …
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 …
7 pax showed for Ramble this fine Monday after Christmas—with a little Luck they would all cross the finish line despite all the NOG that was consumed over the long holiday weekend. YHC struggled a bit to make it but thanks to Sketch for pulling me along the course—much faster than I wanted to go. …
Remember the ride at The Pavilion (and other amusement parks) called the pirate ship? It kind of reminds me of the hill workout that took place at Ramble this morning. 10 Pax in all showed up for the run this morning. We started out at SPC running down Wheat and ran over to the aforementioned …
14 Pax posted at #Ramble for the continuation of the road race series that has become a monthly event at our speedy AO. Several Pax traveled from yonder lands to join us, much like the wise men from the East. Thanks for coming out! This was Bundy’s race to lose and he did not disappoint, …
14 Pax Run the Jingle Jangle #Ramble all the Way 5KRead More »
Just a few weeks in to his #f3columbia career YHC tapped Bundy to take the reigns for a Friday edition of Ramble. Right out of the gate he breathed some fresh air into our group by leading a new event that I’m sure will become a regular event at Ramble. The one mile time trial. …
“39” was the theme…at least for a portion of the workout… for the Tuesday edition of Thunder with a special celebration of YHC’s birthday which happened to be yesterday—December 7th—a day that will live in infamy. There was good turnout for the party and a good time was had by all, although several were disappointed …
3 Pax posted at Blitz to work hard and fast so as to improve and get better. This is a great workout area and a fun and different way to get in your work! Who doesn’t love an extra 15 minutes in the old fart sack? Thanks for the invite to Q Cornstache– Keep me on …
4 very faithful pax posted at Ramble for a little tryptophan 4 mile turkey burn. Special guest Subprime showed with his 4 legged friend just in time for the COT. Wheat to Waccamaw to Kiawah. Down to Maple then Heyward to Ott. Ott to Devine and back to SPC.
8 Pax braved the slightly chillier air this morning and posted at SPC for a Monday speed workout hosted by YHC. Now if you know YHC, you know he does not like speed workouts, but what doesn’t kill us makes us stronger, right? The instructions were easy, or so I thought, and pretty straightforward. It …
15 Pax posted to Ramble this morning dreaming of taking home the first ever official Ramble 5k Trophy. For this particular race, known by the twiteratti as the Ramble- Wobble till you Gobble- 5K, the pax would be sprinting towards the finish for a beautiful 5” high glorious turkey trophy. It’s amazing what a little …
15 pax beat the fartsack monster and posted this morning for an OC led 4 miler through Wheeler Hill/Wales Garden. There were hills, which should be a surprise to no one now that Grumble is no more. Great work Borat and Myrtle for blazing the path today. T-Claps to Subbie for posting with us for …
8 pax showed to SPC this morning expecting a flat easy start to the week but YHC had other ideas. Today’s run totaled 4.5 miles with three Saluda Hill repeats. 3 was plenty. Good work by all. Nice work this morning. A great start to the week. Depart SPC down Woodrow. Take right on Burney. Continue …
12 Professionals met in the gloom for my most favorite workout in F3Columbia. Why my favorite? It’s hard, It’s fun, and it’s early! Never do I leave the AO without a good ab workout–both physically and through laughter. It is a great way to end the F3 week. A solid bond is definitely forming among …
19 Pax entered the gloom at Thunder perhaps expecting a light leg day and slightly slower pace due to some BRR recovery. None of that was to be found as YHC delivered a fast paced high energy workout worthy of #theyearofOC. The Thang: 1 lap around track COP in the field. 20 SSH IC 10 …
OC Brings Burpee Back to Thunder; Allows Little Rest for BRR Runners!Read More »
8 Pax entered the gloom at #Dawnstrike on Saturday and put in a pretty tough workout that most wanted to forget. Sometimes even the Q has trouble remembering all the work that was put in. It was rough and as best I can remember it went a little something like this…. SSH x 40 (IC) Flutter …
4 pax rolled out of their cozy beds for a hot and humid speed day at #Ramble. The concept was simple–A 4 mile double loop–mile 1 and 4 run slowly and mile 2 and 3 run at 5k race pace or faster. All four pushed hard and performed well. COT BOM