To my M’s great dislike, YHC has become a huge fan of the music for the musical Hamilton over the last few years, so much so that when we traveled to New York this summer to see it for the first time she was amazed and maybe a little embarrassed that I was singing every …
13 men entered the gloom at scramble this morning looking to get a few miles and a lot of coffee in to start the day. 1 other unknown person parked about 5 spots down from us and left about 2 minutes before the pax on the same route. Despite invitations and encouragement, this unknown gentleman …
Conditions: 76 degrees with 87% humidity and a few rain drops The Thang: Introduction, Disclaimer, Count off, Head toward the field Warm up: 25 SSH IC, 15 Imperial Squats IC, 15 LBAC forward IC, 15 LBAC reverse IC, 20 Merkins OYO, 20 LBCs OYO, mosey to the end of the field Set 1: CLIMBS to the …
Conditions: Its August in Columbia, SC, what do you think? The Thang: Cornstache up first… Grab Battle pavers and run up Falcon. Stop at Entrance for a variety of warm up exercises. Run to Muv Fitness, repeat exercises, Run to Belmont, repeat, Run to Rutland to the hill to nowhere. Top of Rutland hill: 10 8-count …
Despite the ongoing attendance challenge between Thunder and Hammer, there is much respect by YHC for both groups. YHC always enjoys visiting Thunder for the mumble chatter and the opportunity to get better with men all across F3 Columbia. Today was no different. Conditions: 46, and a light breeze. Near perfect conditions The Thang: Take …
Chatter for the Q started on Tuesday as YHC tried his best to get everyone possible out to Hammer today. Little did YHC know that the AOQ and Nantan were going to be in Atlanta today and no matter his efforts, there would really be no chance of breaking 20 pax. That aside, any opportunity …
Running groups are not often filled with mumble chatter, fellowship or camaraderie during the workout. Most of this is saved for #coffeeteria and the occasional CSAUP event. But as YHC approached the New Year’s Eve Q, he gave lots of consideration to how he could make the workout meaningful physically, but also meaningful emotionally for …
Admittedly YHC has been inconsistent in the gloom for awhile. There have been some life issues and motivation issues that have made the fartsack more appealing lately, but not what is good for a man’s soul. Despite that, YHC has been looking forward to this morning’s Q since he got the notification back in September. …
YHC likes to keep things fresh with his Qs to so that the pax do not fall into a tired pattern of doing the same old exercises over and over. The hard part about keeping things fresh is staying creative in developing new workouts that will also push a strong Hammer pax to new thresholds …
A call went out around lunchtime yesterday for a guest Q at the #Woodshed. YHC having only been to the Shed once before, and never having had an opportunity to Q there was happy to step in and spend some time with the Woodshed pax this morning. With limited time to prepare a plan, the …
Wednesday at Scramble, 5 to 6 miles on tap here’s what we did: Left on Forest, Right on Trenholm, Right on Spring Lake, Right on Spring Lake Circle, Right on Shorebrook, Right on Eastshore, Right on Lake Shore, Right on Forest. Announcements: Bull Convergence on May 28th Scramble Runvergence on June 1 Take 5 minutes …
YHC issued a challenge to downtown Columbia pax to come out and join the Hammer faithful for this morning’s workout. McLovin and Hee Haw answered the call as did 13 Hammer regulars and 1 FNG. YHC would have loved to have seen more Columbia pax who don’t make the regular trip to hammer, but that …
With P200 inching closer and race season about to pick up, the order for the day was speed work. Here is what ensued… Conditions: Low 60s and rainy The Thang: Turn left on Trenholm to Lander Right on Lander and group up again at corner of Lander & Furman. The ladder was explained as such: …
A while back, Collar instituted the dueling Q at Hammer based off of Battle and how each Q takes his best shot at the pax for 30 minutes before handing off to the next Q. The dueling Q has become a great workout opportunity because it changes up the routine and allows the Q to …
9 Pax emerged from the fartsack at #Hammer looking for an opportunity to #getbetter. YHC recently signed up for the Midlands GrowRuck event in January so the plan was to get comfortable carry heavy objects for 45 minutes. Hammer Blocks never disappoint. Conditions: 47 degrees and clear, perfect weather to get after the workout The …
YHC was on vacation last week at the Happiest Place on Earth. While the time with family was great, there was not a lot of free time to exercise in the mornings due to exhaustion and preparation for the next day. Thus the return to #scramble this am and the call for a Q provided …
A desperate twitter message went out at about 6:30 pm last night when Garnish realized he couldn’t make his Q this am. YHC was available and happy to step in. Quickly YHC got another message from Garnish saying “go after the legs, that was my plan.” Happy to oblige. Conditions: According to Slum Dog, 102 and …
5:00 am Wednesday morning a brother in the gloom rises from his bed and heads out to meet the pax for his daily run. He prepares himself as he normally would, shoes, socks, shorts, shirt, blinking lights, reflective vest and headlamp. The route is called and the roads he runs are familiar, there is nothing …
3 men emerged from the #fartsack today in spite of a light rain in search of an opportunity to #getbetter. Not sure if the route, the rain, or something else kept the other pax away today, but know that if you were not there, you were missed. Don’t let the summer trappings keep you from …
YHC posted the Wednesday morning route early Tuesday afternoon in hopes of enticing the pax to arrive prepared to conquer some hills. Instead, many decided that that the fartsack was more inviting then the hills that lied before them. Not to worry, 4 men arose to the gloom to push themselves and to #getbetter Conditions: …
Friday the twitter stream showed #Ramble and #Amble deciding to converge for a Good Friday themed run featuring a route shaped like a cross. YHC put the call out to our #scramble regulars about joining forces with our fellow F3 Columbia runners but alas the information was a little late in getting out and we …
YHC was reflecting on a recent conversation with Columbia region Nantan Fountainhead when planning today’s route. Post P-200 we were discussing injury rates and their correlation with training vs just running all out everyday. Today offered an opportunity to put theory into practice and not just run, but actually train on the route. Here’s what …
YHC entered the gloom this am expecting small numbers due to the National Championship game the previous evening and due to the 25 degree temperatures, but as the pax soon discovered, the cold is really only a mental block once you start moving. So many pax let the weather make their morning decisions for them, …
8 PAX heading into the cold this morning shaking off Tuesday’s fartsack and recommitting to the Hammer faithful. Awaiting them were ice cold bricks longing to be carried. Here’s what went down… Conditions: 30 and brisk The Thang: Warm Up… Lap around the field SSH x 20 IC Imperial Squat Walkers x 20 IC LBACF …
P200 training has now moved into its 3rd week and YHC’s training plan for the #morecowbell9 called for us to step up our mid-week runs to a 6 miler at tempo. Of course this was without acknowledging the F3 Christmas party Tuesday evening (or my own office Christmas party) so tempo may have been a …
Conditions: 35 degrees and clear The Thang: Left on Trenholm Left on Brennen Left on Kilbourne Left on Sanford Right on Kathwood Left on Shady Left on Quail Right on Forest Ridge Right on Trenholm Total: 4.4 miles, option to cut at Woodlake for 3.4 miles Moleskin: Great work by Scramble PAX the last few …
The past few days have shined a light on the work that is done every Tuesday and Thursday at Hammer. Recent examples include Splinter, Turtle and Myrtle displaying excellent all around fitness at the Mud Run this past weekend bringing home the Busted Paw trophy to Columbia for the first time ever; Garnish placing 3rd …
YHC went into the old bag of tricks and found his weinke from his VQ at #Hammer back in April. The SPUR PAX were ready for the challenge and pushed all the way through this modified workout. Weather: 37 degrees, perfect for the gloom The Thang: Lap around the field, COP SSH x 25 IC …
6 men waded into the wet gloom just hours before the flooding would begin in Columbia. YHC opened with the disclaimer and informed the PAX that we would be exploring some variations on exercises and the workout would mirror a typical #Hammer Tuesday/Thursday but with 15 extra minutes. Spur has been running for two months …
Now that the BRR is behind the PAX and our attention turns to cooler weather and shorter, flatter races, YHC thought it appropriate to challenge the PAX with something a little different than our normal Monday 4 miler. Let it be said that the AO does no need a track to perform speed work, we’ve …
Answering the call to Q at Hammer is always fun to plan. The PAX come out every day ready to work and you can never throw too much at them. Today was a great day to #GetBetter. Conditions: 75 degrees and humid, just another Carolina morning The Thang: Mosey to the football field for the …
Weather: Mid-70s humid with a slight breeze The Thang: Variable distance options for those who arrived. YHC planned a 6 mile loop to take advantage of multiple opportunities for hydration with option to complete a second loop for 12 miles. Here’s the loop: Leave Dreher and take a right on Ott to Heyward Right on …
Weather: A humid 72 degrees and clear The Thang: Leaving Trenholm Plaza take a left on Forest Dr. to Brentwood. Turn left on Brentwood to Buchanan. Turn Right on Buchanan to Heatherwood. Cross Trenholm and stay on Heatherwood until you reach Cedarwood, left on Cedarwood to Devereaux (YHC mistakenly read the map thinking Heatherwood actually …