Columbia, SC

F3 Columbia Backblasts

Preblast – F3 Dads Charleston with 2nd F Immediately After at Park Day, 11/14/15

F3 Dads is coming to the Holy City. WHO: You and your 2.0s – boys and girls. If the kids can run, they can come! This is also a great opportunity to “headlock” men and introduce them to F3. WHAT: F3 Dads workouts are a kid-friendly way to jack up the heart rate, while spending …

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KG’s BD Q

6 PAX posted at the mosquito infested Woodshed this morning to help celebrate YHC’s 35th birthday, although they did not realize it was a birthday party until the COP began. I remember many moons ago posting to the Woodshed for a HeeHaw Q, realizing that we were painfully celebrating his 35th birthday. It was a …

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My Little Pony

Conditions: 68 and Foggy Disclaimer provided with an assignment to always plank for last man. Here’s the backdrop: A week ago Reefer our fearless leader and John Combs (head basketball coach @ Ridge View High) asked that I lead the boys trying out for his Varsity team in an “Old man workout”.  Little did they …

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Mosquito Mania

12 Faithful PAX posted in the Mosquito filled Gloom of #Sandlot, for yet another great workout.  Many still scratching at the mosquito bites, that were endured while rolling through the puddles on the soccer field during Binary’s Q on Tuesday. This morning’s workout would show no mercy on those PAX who decided to post. Disclaimer …

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Football Beatdown & Position Groups

10 Pax posted in the gloom to #GetBetter at #IronYard.  YHC really enjoys Q’ing #IronYard…especially when inspiration is available for an unique workout.  In watching the “game” last night between my beloved Cleveland Browns and the Cincinnati Ben-gals, it quickly became apparent that the Pax NEEDED a football inspired #beatdown while focusing on the different position …

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45 Minute Abs

12 pax gathered at Hammer for yet another wet morning, but lucky for yours truly, it was still pretty warm.  Inspired by 8-minute abs, the following ensued: Weather: 63 degrees, overcast The Thang 30 SSH in cadence Run to The Other Store 30 SSH in cadence 20 baby arm circles forward 20 baby arm circles …

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Hump Day 10K(ish)

#Stumble PAX have spoken and requested a slightly longer mid-week run in an effort to get out of the 4-5 mile comfort zone.  Plus, the #Stumble pace has improved significantly over the past year, allowing for additional mileage within the allotted time.  As Q, and AOQ, YHC had the pleasure of kicking off this new …

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Opposite Day

YHS led 12 other PAX on a 6 mile run through downtown Columbia, earlier this morning. We followed the same route that Drive-by came up with last Wednesday, except in reverse. His only criterion last week was to satisfy Cornstache’s request that it be no more than 6 turns, which, by the way, is helpful …

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Slow and Steady

11 gathered at the Brickpile for slow and steady nothing fancy beat down by Sway. Condtions: 65 degrees, humid, damp, occaisional misty rain The Thang: COP: SSH x20, Imperial Walkers x20, Deep Squats x15, High Knees x20, LBC x20 “Follow Me” to brickpile – detour to correct jack rabbits. “Follow” means keep the leader’s pace. …

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GLADIATOR GAMES V Pre-Blast 12/12/2015

LOCATION: THE RESERVATION- Indian Land Elementary : 4137 Dobys Bridge Rd, Fort Mill, SC 29707 TIME : 0630 TO APPROX 1000 (depending on attendance) * *Please note that the course take approximately 8 to 10 minutes to complete. You may come anytime between 630 and 1000 to run and are not required to attend the entire event.  Saturday 12/12/2015, will be …

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My Pen is Huge

YHC is a Huge fan of #Tanktopthursday.  This is one #Thunder tradition that I hope stands the test of time.  I think its no accident that we seem to get a spike in attendance on Thursdays.  The title of this back blast is a tribute to one such tank.  For more information see Boris. Conditions: …

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Hey Dino

First, a couple housekeeping items: #Cobains to #Cola for clogging your feed, but I’ve got a big group coming down for the USC vs. Citadel game in a few weeks, and I need a bunch of tickets. I will buy in sets of 2 or 4+ and will pay whatever #pressprint. If you have extras, text me …

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#NoTossMerlowe

10 Pax posted in the gloom at #Stumble and #GotFaster.  Solid group run this morning exploring some streets near the AO for the first time.  Apparently Merlowe is an English poet or something (and a street in our neighborhood) but as far as YHC is concerned…any Friday workout is a success if there is #NoTossMerlowe. Conditions: …

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FroYo Cardio

THE THANG: FroYo Disclaimer…  Mosey to warm up area directly behind school. 25 SSH; 20 Imperial Walkers; 15 Little Baby Arm Circles Forward then 15 LBAC Backwards; 10 Shoulder Presses Mosey to Circus and pair up. Run 5 laps alternating exercise amraps in between each lap with partner. 1. Big Boy Situps/Lap One; 2. LBC’s/Lap Two; 3. Squats/Lap Three; 4. Curb Calf Raises/Lap Four;  …

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The House Always Wins at Dealer’s Choice

Dealer’s Choice Format Explanation/Moleskin Another Dealer’s Choice day at Hammer.  14 PAX came out and put in a tremendous amount of work in a short period of time.  This one was extremely high intensity and no holds barred.  Well, that is no holds barred minus Chaser getting his 100 burpees OYO call cut to 50 OYO for time considerations by YHC …

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2016 Joe Davis Memorial Resolution Run Pre-Blast

The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC. This family-focused/family-friendly event has special meaning to F3 because it is in honor of the brother of our own F3 Brother Rock …

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Full house #Blitz

7 faithful posted to the #gloom at #Blitz for YHC’s maiden Q at downtown Columbia’s newest AO. “Thirty minutes, thirty minutes, thirty minutes…..however will we fill the time?” That’s honestly a question that does not cross the Q-to-be’s mind in the hours leading up to a workout at #Blitz.  More appropriately, “how will I accomplish what …

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Hammer Victory(s)

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 …

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Brickpile

4 faithful gathered in the gloom for some fitness and fellowship at the Brickpile. Conditions: 57 degrees and sunny skies The Thang: SSH x 25 IC Imperial Walker x 20 IC LBAC – forwards and backwards x 15 each IC Squats x 20 IC Merkins x 10 IC Flutter kick x 25 IC Mosey to …

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Rockwood Taper

With the Mud Rud and Ray Tanner 12K the following day, YHC decided to call a Friday taper run.  7 PAX defied the sack and made their way to the AO to find near perfect gloomy weather, and were treated to an on-site coffeteria (courtesy of Serena) following an easy 3 miles down Rockwood and …

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Fall 2015 Mud Run. 420 Pax Converge to take on the F3 Superbowl.

Over 400 pax converged at the Leatherneck Course in Gaston, SC for the 2015 Fall Edition of the Super Bowl of F3 – THE LEGENDARY ULTIMATE CHALLENGE MUD RUN.  This was a year of the “First”.  The fact that this was YHC’s first EVER MudRun was completely overshadowed by much more worthy “First” acknowledgements. Thanks …

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Morning Tennis

Warm UP 2 laps around tennis courts Slight Stretching 50 SSHs(IC) Exercises 2x Burpee Broad Jump – Suicides (using tennis court lines) 50 SSHs (IC) 2x Bear Crawl Suicides (using tennis court lines) 50 SSHs (IC) 2x Bear Crawl Suicides 25 Overhead Clap (IC) 12/12 Lil Arm Circles (Front/Back) (IC) 25 Slow Squats 40 Arm …

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#TheAxe 2.0.1

This was our 3rd running of our monthly fitness test at #TheShed.  We made some tweaks after the first running and think we’ve got a winner, so we repeated it this time. Conditions:  It was cold for October: 39 Degrees. The Thang:16 Brave Men took on the cold, hard Axe Disclaimer by Pondo. Brief explanation …

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Scramble 10/21

Leave Trenholm Plaza and turn right onto Converse Take Converse to Macgregor, cross Beltline Blvd and turn left up Belmont hill. Take Belmonst to Killbourne, turn around and head back to AO 2 laps around parking lot for 4.2 miles.

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