It has been too long since YHC has consistently posted to workouts. He posted Jumanji the Saturday before hoping to wake up those F3 bootcamp muscles and PapaG helped get that going. So, this day we had an FNG (Welcome UHaul!) and his son
Conditions: 39° a bit breezy but not bad. Thang: Out and back to Golden Hills 4-5 miles depending on what variation was done and the mood of your fruity phone… 8 pax arrived to stomp the pavement in Lexington. No castles were visited.. although Socrates wished he visited Scotland (his name is McClellan and has …
15 Pax converged on Books a Million to help YHC celebrate 10 years of #F3_Yellowcake. That included four Pax from Stride and 1 pax from F3LM! Thanks so much for all those who came to celebrate… and run. Conditions Meh… it was your typical August summer morning in the Midlands of South Carolina. It wasn’t …
Conditions: High 60s, calm, a bit humid, but dry. Tha thang: Head down Mt Regal, turn right on Old Cherokee to the top of the steep hill, turn around, head down and turn left and climb Mt Regal, turn around… rinse and repeat for 45 minutes. Moleskin: After an extended hiatus from Q duties, YHC …
Five pax defeated the fart sack for a Chedda sponsored Tabata Zoom workout developed by all five pax that posted. Lots of burpees and curls and hammers and squats. We will thank each other in the morning. AYE!!! Conditions Pleasant in the garage or shed or front porch although I think in every case it …
After an extended Q hiatus… and a slightly less extended running hiatus, YHC decided to get back in the mix and dig the AOQ and his talkative shovel flag out of the hole they were in. As he said this morning at 0dark 30 in the morning, he hasn’t been able to Q (or post …
7 Pax converged on River Bluff campus to hear from God and get better together! Here’s tha thang! Read all the way to the bottom… It may change your life! Conditions: 68° and moist Thang BOM and Disclaimer with Crypt COP SSH x20 IC Merkins x10 IC LBC x20 IC Merkins x10 IC Squats x20 …
24 pax posted crypt to endure YHC’s bootcamp VQ. One year and nine months has passed since this pax first stepped foot on Dreher HS grounds for brickpile and was named Yellow Cake. He has since made tons of solid relationships and friends, run three half-marathons, countless 5Ks, a 10K, a mud run, Cottonmouth, Q’d …
Five pax blindsided the fartsack and arrived chipper and ready for another body building workout on the swampy RBHS track. That is except for one pax that groaned when he heard that YHC had the 10×400 workout planned. He worked through his disappointment and posted a strong effort! Conditions : 71° and humid! Thang Hand …
YHC noticed that the Italian Stallion down the road posted his Crusade BB really early… so it motivated YHC to acquire linear waterfowl status and get moving with his…. 5 Pax posted stride for another installment of … “MT REGAL BEATDOWN”…. 3 Also posted for various levels of StrideXL. TCLAPS to them! Conditions: 60s and a …
Hills came in the form of running up and down the seats at the Swamp and track… well, we ran around the swamp a couple of times. The rest of the time was consumed with In the Dark, In your Face, Run you Down, To the Ground, All Around SOCCER! 15 Pax from across @f3lexsc …
Yes, we did track work and hills at Stride and Crusade!Read More »
May the Fourth be With You! 5 pax posted for YHC’s VQ of crusade. Since our faithful Garmin took the helm at Stride for the Beep Test, YHC took the opportunity to fill the Q hole for Crusade’s still developing speed edition. Tweets ahead of the workout warned of hills. A hill was delivered and …
21 Pax (Some arrived later than others) posted to celebrate another F3 milestone. Lexington’s first Running AO launched on April 28, 2014 at River Bluff HS to run speed on the track. We commemorated the occasion by running the first long run route from a year ago. F3Crusade and F3stride temporarily relocated to Lowe’s for …
F3Stride Celebrates 1 year of Getting Better by… you guessed it, Running!Read More »
16 Pax post for the monthly running of the Dang5K. When YHC saw a certain breakfast cereal named pax show up after his warm up 5-6 mile run, he knew interesting things would happen… Here we go! Conditions: Cool and pleasant. A bit of a breeze in your face going one way on the dam. …
If 5K PR Crushing was an Olympic Sport, These Pax Won the Gold!Read More »
Eight (That’s 8 for those keeping track at home) Pax stomped Mr Fartsack in the nuts and posted to what Dr. Pinky called a humdinger of a run. He didn’t actually say that. YHC believes his exact words were, “OH NO!” This workout was especially wonderful because of the Twitchy Stride workout on Monday complements of Fracture. …
5 Pax arrived to The Swamp with high hopes of pain and suffering and some self-manufactured heat in the chilly gloom. YHC attempted to deliver and delivers he did. Conditions: low 40s and a nasty wind. Thang: Alterboy called upon us to get moving so we could get warm… so we did. Mozy to the …
23 Pax post for what most call 5K. One Apple-Loving pax missed the turnaround and ran quite a bit more before turning around and still crossing the finish line before all but one other Pax. Keep on reading for more! Conditions: It was calm and comfy in the parking lot. The winds picked up a …
Striders and Crusaders Conquer the Dang5K and then SomeRead More »
With what’s left of the Stride faithful preparing for their P200 race, two faithful posted for an oldie but goodie route around Lexington. TCLAPS to those running and completing the P200 relay! Conditions: Good running weather! Thang: Head North on N Lake Drive to Old Cherokee Road and turn left down the hill. Turn Left …
Do you see what I did there? The 6 aforementioned Pax realized that they too can run with the best of them. A couple more than the rest… but you get the idea. Onward we go… Conditions: 55° and quite peachy (he didn’t post BTW) Thang: Head out of the ole Parking lot and turn …
Yellow Mac Thumped CandyStripe While Hoser Hosed Pepto CakeRead More »
When a high school Xcountry coach joins your group and volunteers to lead a running group workout, you know good things will happen. Add to that the opportunity to run on the track under the lights! –BONUS. (YHC thinks he ran faster because he could see the finish line!) Add to that the coach’s F3 …
(Man, would I like to include a picture of a certain celebrity starring in a certain movie right about now… check out the tweet I guess.) Keep your panty hose on and lawyers at bay. Nobody died or got hurt … except perhaps YHC’s ego. While YHC thought an out and back on a new …
3 eager pax post a bit earlier than normal so YHC can get in his last training run for the 10K race this weekend. It was a last minute call the night before and announced over the twittersphere to the Pax masses. The threat of icy conditioins may have kept some pax in the fartsack… …
#Striders Meet Early to Run Lexington Race Against Hunger 10K routeRead More »
6 Pax and another furry friend posted to the second installment of “Learn the Lexington Race Against Hunger Race Route”. This time, the front half of the race route was run and the pax ran it well. Conditions: A warm 30° Thang: Head towards Church Street and turn right. Pass Main street and merge onto …
4 pax crawled out of the fartsack to familiarize themselves with a portion of the 10K Lexington Race Against Hunger Course. The race this year is 2/28/15 and you can still register. Tomorrow the fee goes up! So, follow THIS link to register. $30 for 10K and $15 for 5K. Pick your poison.. all proceeds go …
8+1 Gorgeous Pax post for a swimmingly good run up and down and up and down hills all around the beautiful River Bluff HS campus. This workout was originally penned by Flapper last May and YHC decided to resurrect it to remind the pax just how much they love hills! Thang: Prayer Warm Up Jog …
9 Pax arrived in the moist and cool gloom to climb a wet cold ladder on the track. Conditions: 40° and 80% RH Thang: Prayer and Mosy to the track Stretch Two Warm up laps at conversation pace Ladder: OYO 400-600-800-1000-800-600-400 at 10K pace with a 200m recovery between each length. If all lengths and …
(This is respectively posted on behalf of the author and Q, Clinch) Today we played a little game I like to call “Chaser”. Started off by breaking into groups based on what we believe to be our 1 mile pace time for a 5K race. After some mumble chatter and what I believe to be …
So, the headline has nothing to do with running,,, but it was funny,. Explained below: In the COT, YHC reminded the pax that if you are posting tomorrow to bundle up… cuz it’s gonna be COLD! Pepto chimed in also to remind folks that dangling appendages are the first to freeze in cold conditions. Clinch …
“Dangling appendages are the most prone to fall off in the cold…” Dr. PeptoRead More »
9 Pax trickled out into the gloom for the first stride run of 2015 to conquer all the downtown Lexington hills and witness first hand how fast squad cars can peel out of a police station. Conditions: 46° and 80% RH Thang: Head towards main street. Turn right and head to the bottom of the …
24 Pax endured the Christmas Eve Monsoon to see many achieve PR’s on the 5K time. The results are the link below. Conditions: 45° and humid. Showers. Lots of them. Tha thang: Start at the Irmo side of the Dam. Start at Napalm’s instruction. Carry your legs as fast as you can to the turn …
Dang 5K #ChristmasEveEdition See 24 #GetBetter and #Wetter TogetherRead More »
6 Pax post for a morning on the track working on some speed… Conditions: Cold and dry Thang: Prayer/Disclaimer Mozy to the RBHS Track. 1 warm up lap. Stretch Gear Changer: 2×400 conversation pace laps 1×400 50% (Medium) intensity lap 1×400 80% (Fast) intensity lap Rinse and Repeat Relay 100m dash several times until time …
The title will be explained… Please read on: 12 pax witnessed hills, a sleepy 2.0, cold coffee saved for the Stride XS crew, and meteors on a 4.4 mile loop that strangely resembles our own beloved state. The results are frostbitten male anatomy, possible shrinkage, and a tighter group of guys getting better. Ken Doll …
11 Pax post for a tour of Lexington. 1 Pax put in extra mileage for P200 training. TCLAPS! Conditions: 51° and 95% RH THA THANG: Route/Safety Discussion Prayer Head south on Lake Drive and turn right on Gibson Road. Turn right on Augusta. Turn Right on Lake Drive and head back to the courthouse. …
Plethora of Pax Pile on the Miles to Get Better and FasterRead More »
Try saying that 10 times while chewing gum… Two pax post to Stride Speed Edition to welcome in the Post-GRC F3 Era. While those ruckers were still recovering, YHC and FNG Penny Pincher chose to run up cemetery hill a few times. Conditions: 65° and 90% RH (Hey what happened to winter?!) Tha Thang: F3 …
Pair of Penny Pinching Pax Pummel the Painful PrecipiceRead More »
7 Pax post to the Saluda Dam for another running of the Dang5K. Conditions: Cold and Breezy… PERFECT! The Thang. Mozy to the Stop light. Boogie on down to the other side and back at race pace. Mozy back to the parking lot. COT/BOM Moleskin Congrats to Hoser for whipping up a PR on his …
2 Pax braved the chilly November air to log miles and get better. Conditions: No complaining here… this is perfect running weather! 21° and a bit breezy. Thang: Head towards Church street and turn left. THen veer right onto Hendrix St. Stay on this until Chariot and turn right towards US-1. Turn right on US-1 …
6 thar yondar pax post far YHC open road loop ta add lotz o’miles to yar belt! woo… now that I got that out of my system… 6 Pax bravely post for yet another edition of Stride Lexington style. Conditions: I dion’t remember. Comfy. That Thang: Head up Lake drive and turn left onto 378. …
Wednesday Stride Back Blasts Arrive Later and LaterRead More »
4 Pax posted for an all out running exercise on the track at River Bluff HS. Pain was delivered and received. Conditions: 38° and 90% RH Tha Thang: Mozy to the track and jog 2 warm up laps.. (800m) Stretch Tabata Protocol workout… 20 seconds 100% sprint followed by 10 seconds of rest. Rinse and …
5 Pax posted to run out and back for StrideXL and Stride. Conditions: low 40s and 80%RH The Thang: Out and back for 22 minutes each up Lake drive onto 378 back towards Lowes. The early risers did the same route out and back 15 minutes each. Moleskin: StrideXL ran 8+ miles and Stride continued …
Stride #HalloweenEdition Out and Back and Out and BackRead More »
5 striding Pax entertained YHC by running the best they can a route he generated that makes it WHOLLY clear that he does not know Lexington well enough yet. The Conditions: 55° and 75% RH Tha Thang: Head south on Lake Drive and turn left on railroad street (or was that supposed to be Parker …
You Know That Feeling When You Think You Know Where You’re Going…Read More »
I don’t know about you… but I always got a quarter… It just took one parent to give a $1 and word spread…. Now parents.. I mean the tooth fairy.. are out $20 by the time the kids are grown. What did they do to earn that $$$ anyways? Another discussion for another post. 6 …
How Much Does the Tooth Fairy Give Your Kids for their Teeth?Read More »
3 Pax posted for another stride around Lexington via Gibson Road Park. YHC held back nursing knee pain and strained leg muscles. The other two went on ahead the following route: Conditions: low 40’s and comfy RH The Thang: Head south on Lake drive to Gibson Road. Turn right and head into Gibson Pond Park …
Technical Difficulties Prevent Another Stride Through Gibson Pond ParkRead More »
4 pax post to run the dam and break some personal records! I thought of using a herd of elephants in the title… until I learned that a group of elephants is actually called a parade. A group of zebras is called a zeal… so there you go. 2 pax also posted but did not see …
PRs Are Meant to Be Blown Through Like a Zeal of Zebras Being Chased by a LionRead More »
Two pax (plus two that ran on their own due to not knowing where Stride meets) posted to do a simple out and back. A pair did this route while the other two joined across the street at the county admin building and did their own run. Way to go! Conditions: It just rained pretty …
5 Pax post for a gimped up YHC Q on the track. After the Sunday runs and possibly a worn out pair of shoes, YHC’s knee is telling him to slow down a bit… didn’t stop him though. Conditions: Very nice… a bit muggy though The Thang: Mozy to the track and jog a lap …
7 Pax posted to a partially eclipsed full moon. After the run, the moon was entirely chewed up by the Earth’s Umbra and we were all a bit disoriented. The COT was a mess… we couldn’t count and YHC couldn’t remember his F3 name. Conditions: 60° and comfy.. I love fall! The Thang: Head out …
Full moon? or no Full moon? Werewolf? or no Werewolf?Read More »
9 Pax posted for an easy stroll through lexington and a park trail in preparation for the #Leatherneck on Saturday! Conditions: 63° and 90% RH The Thang: Head south on Lake Dr to Gibson Road. Turn right to Gibson Pond Park and run the trail loop. Turn left back onto Gibson Road. Stroll to US-1 …
Stride Preps Mudrunners with Slow and Easy Through Lex.Read More »
Yes, It was hill work day at Stride and 6 pax + 2 Ruckers braved them while dodging YHC hacking while he was still recovering from some respiratory bug.. One of the hills may need to be renamed to Mt. Wannahockaloogie! Conditions: 60s and 90% RH The Thang Conversational pace tour around campus to the top …
Four pax rolled in on a chilly breezy fall morning to run a route out of the courthouse that can only be dreamed about on daytime television. …Like sands through the hour glass, so are the days of our lives… The conditions.. Low 50s and 100% RH… breezy The Thang: Head up N. Lake Drive …
Stride Pax Defeat the Hourglass Route In Record TimeRead More »
6 Pax posted for the second edition of Stride 2.0 at its new location. YHC announced an easier run today which resulted in sighs of relief compared to the multi-turned mess but fun route conjured up on Wednesday. Here we go… Conditions: Cool and still rather moist. The thang: Head out of the Magistrate Courthouse …
11 Pax came out with wheels up to conquer a new launch location. From now on, Stride will be launching out of the parking lot for the Lexington County Magistrate Courthouse. So, you can contest your speeding tickets and run a few miles at the same time. Some speeding tickets needed to be issued to …
A New Launch Location Learns This Q a Thing or Two About LexingtonRead More »
Four pax arrived in the sticky gloom to run one last time from the Lowes parking lot. Bitter sweet… we shall miss you Whiteford Hill… NOT!! (OK I just showed my age) Conditions: 78° and 85%RH hot and muggy… weren’t those days supposed to be done? The Thang: Head through the parking lots and do …
This is respectfully submitted on behalf of Nailpop. 8 posted for morning jaunt thru Whiteford. I like to call this the backwards “Lollipop” with a twist. The thang: Head out of Lowes parking lot and turn left onto Whiteford Way. Go down the hill and to the roundabout. Turn left and continue till you get …
Striders run backwards lollipop with a twist… Nail Pop at the helmRead More »
12 posted for an out and back for stride. I see you all getting better! The thang: Head out of Lowes parking lot on whiteford way down the hill and to the roundabout. Turn right and follow curve back to whiteford way. Turn left at lake drive (otherwise known as route 6) and turn left …
Four pax arrived at River Bluff an hour later than normal after YHC pleas to sleep in a bit. The extra hour of sleep was needed for this workout! Conditions… oh heck it was warm and muggy! The Thang: Depart the Football field entrance on foot and tour the lower parking lot to warm up. …
Hill Work Done to Celebrate the Day Set aside to Celebrate Work!Read More »
11 Pax came out to enjoy another Stride 5K time trial on beautiful Saluda Dam in Lexington County. A few made PRs or at least maintained PRs. Conditions: 71° and 75%RH The Thang: Safety/Route Run a 5K at race pace (AKA Run your heart out) on the Saluda Dam and see if you could beat …
12 Pax posted for a variation of the Target run on a beautiful brisk morning in Lexington. It was a crowd pleaser! Read on for more! Conditions: 63 degrees and 75% RH (AWESOME!!) The Thang: Head Columbia-bound on 378 from the Lowes Parking lot and head on down to the farthest Target parking lot entrance. …
11 Pax posted in the early morning gloom for a Flapper-like Q minus Flapper. YHC took the Q this morning and led the pax on the hilly portions of the Stomp the Swamp 5K route. Conditions: 75° and 75%RH The Thang: Hang a left out of the football stadium entrance towards the tennis courts and …
Today was a special day for Stride. Instead of the normal 22 minute out and back out of Lowe’s, the pax were invited to be the first ever to run the Stomp the Swamp 5K route at River Bluff High School. We have FNG-Kimye (Derek Gomez – RB track and cross country coach) to thank …
This is the first annual Stomp the Swamp 5K race to benefit the River Bluff High School Cross Country teams. River Bluff has been VERY generous in allowing F3 to use many of their facilities. Crypt, Graveyard, and Stride meet there during the week. Let’s say THANKS in a huge way! Since the announcement was …
10 Pax posted to run a simple trek down 378 before the 5K race tomorrow. 2nd F (fellowship) was in full swing as war stories and F3 stories shared among groups of traveling Pax. Well done! Welcome Malfunction Junction to Stride. He shared the jack rabbit start with Flapper. Conditions: Not too bad! Can’t wait …
20 Pax gathered in the parking lot of Lowe’s for a #stride down into Whiteford. This was the same route that YHC Q’d on April 30, when Stride commenced its first road run as part of F3Columbia. Conditions: 70° and 95% RH The Thang: Disclaimer/Safety/Route/Prayer for Walker Head out of Lowes PL and turn …
Stride Starts @F3LakeMurray Like it Did as @F3ColumbiaRead More »
13 Pax came out for the first midweek Out and back running of Stride at Lowes on 378 in Lexington. Twitter was ablaze last night of one pax concerned they would get lost. I’m proud to say that everyone came back… sweatier, sorer, stronger and happier! A good time was had by all! Because YHC forgot …
Yippee! Stride Pax all return happier and stronger!Read More »