Columbia, SC

F3 Columbia Backblasts

Oldie but Goodie

Despite the Seattle like weather conditions, 10 PAX defied the temptations of the fartsack and crawled their way to the #Stumble AO.  YHC’s first #Stumble route nearly 1 year ago was the Chimney Hill out n back, and has grown to become one of YHC’s favorites.  A nice downhill stretch to get things started, capped …

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Thunder thighs

Side straddle hops x 20 Series of ladders: (working down/up from 10x to 1x) Burpies and merkins Big boy sit ups and Russian twist Jump-squats and Jump-lunges Emily circuit (amrap) Amphitheater: step-up with cinder block (x20), merkins (x15) Playground: big boy situps (x10), pull-ups (x5) With a partner on the street next to Emily: One …

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The Axe 2.0

18 Pax posted for the second running of #TheAxe, which is #TheWoodshed’s monthly Fitness Test.  HeeHaw, our previous champion, had tweeted that he wouldn’t be there to defend his title, but came to his senses at the encouragement of other pax while attending HDHH.  Beer may have also helped his decision.  We were very pleased …

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SnapOn’s VQ

BigTime Posting for Snapon Date: 9/22/2015 QIC: Snap-On PAX: Fog, Grilz, Cousteau, Carpetbagger, OBC, Radar, Snap-On, Fife, Prenup, TNT YHC was very nervous for his VQ. Weather: 68 and Misty The Thang: Mosey to Brickpile Intro- Disclaimer SSH (25 x IC) FBAC (25 x IC) BBAC (25 x IC) IM (20 x IC) Mosey to …

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AMRAP anyone?

10 pax braved the flood of the century from the prior night to make it to Swampfox for Mulch’s AMRAP Beatdown. Good crowd and better mumble chatter today at the Fox. Conditions- 65 and slight drizzle 1. Circle up – 20 ssh – 20 squats – 20 lunges – 25 Merkins – 20 mountain climbers …

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2015 Blue Ridge Relay—We Own the Gloom

The Thang:  September 11 and September 12….from Whitetop, Va to Asheville,NC….208 210 mile relay run completed by teams of 6-12 pax, each running 1 of 36 legs in sequential order. NM:  54 Teams consisting of almost 500 Pax completed this event which is the pure definition of CSAUP. As with all things F3, there is …

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F3/CSAUP — #ThunderRoadTime

Not fully satisfied from BRR? Want revenge? Having trouble with post-CSAUP #repat and need another carrot to chase? Well…..ThunderRoad is coming up sooner than you think, it’s on 11/14. Plenty of time to commit and then crush your last CSAUP before Thanksgiving. If you do not know, it’s a road running race with half or full distances launching out of Uptown …

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#Legion of BOOM

7 men arrived in the cool gloom ready to take the hour long #Legion redpill. They got a redpill alright. Conditions: 62 degrees. THE THANG: 4 Corners Ring Run (all together): At each corner do 20 merkins OYO, 30 squats OYO, 40 CLBCs OYO Legion Circuit 35 minute AMRAP Partner with one 45# plate per …

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Back to basics

Conditions: 58 degrees 87% humidity, nearly perfect The Thang: After a few consecutive brutal paver arm/shoulder workouts, YHQ thought his core might be getting a little jealous. Circle up Start with the classic SSH IC X 30 Imperial Walkers IC X 30 Butt-kickers IC X 30 Lap around the football field Partner up for modified Dora 1-2-3 …

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Shoulders anyone?

9 faithful gathered at the Brickpile for a Monday morning Logo led shoulder fest.  Great work this morning by the Monday morning crew. Conditions:  55 degrees and clear skies.  Doesn’t get better than this!!!!! The Thang: Mosey around school to lower field – All exercises performed in cadence unless noted SSH x 30 Little baby …

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“Hello, My Name is Skirt… I have a running problem”

2 PAX quietly assembled with the crickets for an extremely familiar tour… Conditions: Perfect! The Thang: (ctrl+f 9/11 BB & ctrl+v) Left out of AO onto Olde Knight, Right on Chambly, Left on Queensryche, Right on Old Woodlands, Left on Garners Ferry, Left on Pelham, Right on Gills Creek, Right on Rosewood, Right on Garners Ferry, …

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Beatdown

7 Pax showed up in the Gloom beat down by Honey Do!! No COP: Let’s get to work!!! Bear Crawl or Crap Walk around bldg… 25 Burpees OYO 50 Mt Climber / IC 75 Squats / OYO 50 / SSH IC Mosey to Blocks: 100  / Block Press 50 / Shoulder Press Partner up: 50(total) …

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It was humid…

Stretch 40 SSHs (IC) Various stretching 40 SSHs (IC) Exercise #1 Indian Run (last man 1 burpee) to Murray Street 5 min AMRAP (20 squats, 20 lunges, 20 merkins) Declining block (10 -> 1) reverse hill carolina dry docks Indian Run (last man 1 burpee) to Michigan Loop Exercise #2 Break into 2 groups; Exercise …

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Suicide Sets

You’d think we’d run more on a day so many guys are headed to the hills.  Nah, running just eats the clock.  Instead Hammer guys ate up 45 minutes of paver work with a few sprints mixed in just to let the hands relax.  It was nice.  Like this: Conditions:  76 Degrees, 84% Humidity TheThang: Mosey …

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Watertower Wayfinding

Five Pax tackled the Watertower Wayfinding adventure set forth by Sketch. The task: Beginning at Shandon Pres.each runner was tasked with finding their own route hitting two check points – which happened to be the two closest watertowers – and returning to the church. The watertower locations were disclosed; one being on Gladden just before …

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On the fly….

20 Pax post for what was expected to be a “planned” workout.  Well…today’s Q fart sacked on the preparation for an off the cuff, on the fly, wing it style beat down…..F3 STYLE. Conditions: 70 w/ a breeze Disclaimer The Thang: Mosey to the ball field parking lot and circle up in cadence 25 Prayer Squats 25 Side Straddle …

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