Columbia, SC

F3 Columbia Backblasts

Just a Slightingly Hilly Follow-Up to the Pre-Pre and Pre-Run Ramble Runs

Conditions: Chilly but pleasant The Thang: Leave the AO At Shandon Presbyterian Church going down Woodrow Street. Left on Milwood Avenue, Left on Gervais Street. Left on Pickens Street. Left on Green Street. Right on Harden Street. Left on Monroe Street and then left on Woodrow back to the AO. Total of four miles. Moleskin: …

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Amble 5k

Ok, so today is technically the second Friday of the month, but last Friday was New Year’s Day, so today served as Amble’s “official” monthly 5k. As always, pax are encouraged to keep their time and bust their Six each month to keep setting their own bar higher. Great to continue to see PR’s fall …

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Going Old School With Balls To The Wall, Carolina Drydocks, Mountain Climbers And Of Course Suicides And Burpees….

YHC decided to go old school this AM being a new year and all. Balls to the wall, Carolina Drydocks, Mountain Climbers—a bunch of junk we haven’t done in a while. Nice crowd 18 brickpile, 11 score. You can tell New Year’s day was just a week ago…. Conditions:  43 degrees. Nice! The Thang: Head …

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You’ll NEVER believe how this dog ended up on these blocks!

The Backstory: (Location – F3 Corporate Offices, Management Meeting, December 5th, 2015) Jim: Gentleman, I appreciate everyone…Steve put that chair down!! Chairs are for closers only! Steve: Are you serious? Where do you want me to sit? Jim: Maybe you should have thought of that before you botched the October Dealer’s Choice with your “jab/uppercut/sprawl combo” idea. Maybe …

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A Little PT & Quick-transition Weighted Ruckin’

5 Pax posted at #BlueFalcon looking for some #goodlivin.  YHC had no problem putting together a little somethin somethin at the last minute to accommodate. #workwasdone Conditions: 28 Degrees and cold The Thang: Merkin 10 UD Squats 20 x IC Merkin 10 UD Squats 20 x IC Bear Crawl across the parking lot Lunge Walk back Overhead Press 10 x …

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Soul Surfer

COP: 25 SSH 25 Shoulder Hand Claps Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 situps). Inserted 10 Reps of an exercise (Monkey Humpers,Burpees,Sqauts,etc…) Duck Walk Reverse Indian Run  w/ …

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#Ramble Lucky 7

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. …

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Cookies to Crush

6 Pax posted at #TheBull after celebrating Christmas with their families.  With the holidays comes cookies and the #ConcreteBeast will quickly crush any cookies consumed immediately.  No questions asked.  That is exactly what happened this morning and the Pax #gotbetter for it. Conditions: 65 Degrees & Very Humid (95%) The Thang: #TheBull – Gather at the corner of Blossom …

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Post Xmas Stumble

Conditions:  68 degrees and foggy Tha Thang:  Take a left on old knight.  Right on old woodlands.  Left on Garners ferry.  Left on Pellum Dr.  Left on Rosewood.  Turn around when your ready and come back the same way.  Some went faster and farther than others but everyone put in a solid post Christmas workout!

Soggy Stumble LSD

YHC was privileged to lead the Christmas Week Stumble PAX today, a Sogg-Fest it was, although nothing like the rain, thunder and lightning that came down after we finished (somehow F3 always finds pockets of “favorable” weather–thanks Big Guy!). Today’s route options were away from Stumble territory, crossing enemy lines of Scramble and Amble. While Co-Pay …

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Running in the rain is better than running the humidity

6 pax escaped the fartsack for 4 mile jaunt down Kathwood Dr. You know it is muggy and warm when the Pax request the rain to start again Conditions: Wet and humid The Thang: right out of Dreher, right on Daly right on Devereaux, left on Kilbourne left on Brennan, right on Nandina, right on Kathwood Dr, left on Sanford, …

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#BurpeeBeast

5 men posted to #Legion Thursday and got introduced to an all-different #Beast. The #BurpeeBeast had a bit of a different format as compared to a normal #Beast. The burpee beast had only four stops instead of 6, the distances between the stops were longer, and every stop consisted of 6 reps of different variations …

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