Columbia, SC

F3 Columbia Backblasts

Are we There Yet?

Swagger brought heavy humidity, light drizzle actually, for the Friday 22 minute out and 22 minute return run.  More Pax are reaching longer distances on this run and showing improvement. 12 posted for the run and return. Conditions: 70 and 87% humidity The Thang: Started at Blockbuster video traveling north on St. Andrews Road.  Turned west …

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Pre-Holiday Fuel Challenge: Week 2 • Hold The Dairy

Congratulations – you have almost made it through week one!  Starting Monday, we will begin the weekly challenges.  This post contains details on the Week 2 Challenge which will begin on Monday. New to the Cleanse? Here’s a link to get you started http://f3nation.com/2013/10/09/preblast-2013-pre-holiday-fuel-challenge/ This week’s challenge is dairy.  That’s Milk, Butter and Cheese.  As you ponder …

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#Thunder, 'Stay Thirsty My Friends and Grab your Tank Top'

19 pax gathered at #Thunder knowing full well that Dos Equis’ maiden Q was on the horizon.  Everyone with the possible exception of Tipper, making his second post, knew what was in store.  Adding to the ambiance was the first installment of #TankTopThursday and despite the short notice at least half of our pax participated.  …

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Governor’s Cup Half Marathon Training – 12 Mile Pre-Blast – 10/18 & 10/19

As the big miles stack up we enter the final weeks of long runs before the early November taper down prior to the big day.  This weekend serves up 12 miles, a PR distance for YHC, and a run I’ve been nervously anticipating since before the Mud Run last weekend which sapped my enthusiasm for …

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The Mud Runneth Over

It’s said that the USMC Mud Run will quickly reveal your weaknesses, and on Saturday, approximately 36 men from the F3 Columbia Region (along with about 250 others from all over F3 Nation) decided to participate in some “introspection.” I can happily report no major injuries, other than some bruised egos. The Thang: Approximately 6.2 …

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Swagger Sprint

The Swagger Sprint took place this morning with 10 pax including 1 FNG competing to test their abilities.  This workout will reoccur in the future to see a progression of work put into the run.  Conditions: 67° and 84% humidity  The Thang: Departed Blockbuster with 9 pax headed to the track at Crossroads Middle School …

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#Amble Report: Monday track meet heads for the hills

8 pax posted to our #Amble Monday track meet expecting another blazing session around the Owens Field track. With logistics completely upside down thanks to this past weekend’s Fall Mud Run YHC became QIC yesterday evening.  After initial thoughts of a third installment of the football conditioning test the final plan took us on our …

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Bell Bonanza

Four pax converged at Ironyard for a considerable amount of Kettlebell exercises to end our week. Our group was thin, not surprisingly, due to the eve of the Mudrun. Nevertheless, this workout hit every body part, focusing on swings, arms, legs, and core. The Thang: Cardio Warmup: Arm Circles Core Twists Cross Toe Touches Knee …

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2013 Pre-Holiday Fuel Challenge: Survival Guide (with meal ideas and other helpful tips)

With the weekend upon us, I thought I’d go ahead and put this up for all the pax to review. We all need to go to the grocery store this weekend to prepare for the challenge that is ahead. While the Fuel Challenge is very doable, preparation is critical to success. The easy part was signing …

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Karate Kettlebells

Five pax converged at #Ironyard to reminisce about Homewrecker’s old karate days. This workout was “no wax on wax off” slowness, but a quick firing mix of kicks, punches, and kettlebells. The Thang: Cardio Warmup Arm Circles (Front/Back) High Knees Kick Backs SSH Kettlebell Workout Traditional KB Swings High KB Swings Alternating Arm Swings R Arm …

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Who Questions the Ability of the Q and then Fartsacks? This Guy!

Sway proved this morning that he doesn’t need notes and can deliver a beat down on anyone.  Including those who “poke the bear”, then fartsacks and lets everyone else pay the price.  25 pax with 3 FNG’s posted for moving workout. Conditions: 68° and 59% humidity The Thang: Pain Station Run Lower Parking Lot: SSH x …

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The Irmo Invasion

Neck Brace and Alter Boy brought a little #Strut with them to the #Brickpile with a tandem guest Q downtown on Saturday. By the end of the day and after a solid, upper-body-burning downPAINment, the 37 present (including 4 FNGs) all knew the Irmo contingent is for real. An additional 19 runners continued their Governor’s …

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#Amble Report: Even a Traitor proves worthy of our trust and faith

Backblast respectfully submitted by Traitor A small but faithful group of 8 met on a nice fall morning.  We carefully navigated Trenholm Road and Forest Drive to get a a beautiful run around Forest Lake.  Too bad we couldn’t see it in the morning gloom.  A couple of almost wrong turns kept us on our …

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Brutal Bells

Seven men entered Ironyard for a complex Kettlebell workout. The pax were greeted with a series of combination Kettlebell moves and new exercises sure to leave the pax craving more bells next Wednesday and Friday. The Thang: Cardio Warmup SSH x 30 High Knees Sprint Down/Back x 2 Rotation One – Repeat x 2 Traditional …

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Governor’s Cup Half Marathon Training – 10 Mile Pre-Blast – 10/05

It’s October and the double digits are upon us.  Every weekend this month we will have a run exceeding 10 miles before the taper back down in preparation for the Governors Cup itself.  This is not the time to bypass the distance.  Vince Lombardi once said, “The difference between a successful person and others is …

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The Fort: 2013 "Invergence"….A celebration of 1 year shovel flag south of the border

Invergence:  Defined as the inverting of the F3 model by converging a group of multiple shovel flag locations with an event where the primary focus of the event is Faith (3rd F) followed quickly by Fellowship (2nd F). On September 27th, The Fort (that location just south of the NC line that has cheap gas), inverted …

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#Amble Report: 4 Mile Double Loop; Government Shutdown does not stop ObamaCare or his supporters

Backblast respectfully submitted by OC Despite a government shutdown, an inquiring Forest Acres Police Officer, and a #hubcapattack, OC (obamacare) led 15 amblers on a successful 4 mile double loop this morning.  This 2.0 Mile loop was designed to help everyone focus on running and not on finding their way through the gloom.  The pax …

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Swagger Sprints

9 Pax posted at Swagger for our second occurence of speed work.  Thanks to Alter Boy and Dufresne for assisting with some deep stretching techniques prior to pushing our legs on the track. Conditions: 54 and 93% humidity The Thang: One mile run to Crossroads track (decreasing time each journey we make) Deep stretching prior to …

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Brick Run

Conditions: 54 degrees The Thang: Warmup lap around school to lower field. SSH X30 IW X20 Merkins X12 Mosie to Brickpile and pick out two of your best. DO NOT PUT THEM DOWN UNTIL YOU PUT THEM BACK! Everything to follow was with bricks… including Iron Cross #crowdpleaser Mosie to side parking lot Front/Back Circles …

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#Thunder hosts 21 for a Splinter birthday extravaganza

“Where is my brother?”  The question was posed by Chaser about three minutes prior to the start of Tuesday’s Thunder workout. Suddenly a figure wearing a dark hoodie appeared from the gloom.  Removing his hood F3Columbia’s sensei uttered the two most familiar words to all pax, “let’s go.”  And with that, Splinter’s birthday bash was underway.  This …

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Round and Round

Five pax converged at #Ironyard for a jam packed kettlebell workout mixed with some laps of Dreher…round and round not once…not twice… but three times. This cardio –bell workout was a brutal beatdown. The Thang: Cardio Warmup: Arm Circles, Torso Twist, Elbow to Knee, Butt Kicks Kettlebell Workout: Around Dreher plus Plank Traditional Swing x 30, …

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Governor’s Cup Half Marathon Training – 9 Mile Pre-Blast – 9/28

9 miles brothers.  New PR distances will be set this weekend as the Governors Cup training gets serious.  If you haven’t been putting in the miles yet, its time to get in gear before you’re stepping up to October’s four-in-a-row double digit weekends. As has become the standard, the course below is a route sliced out of …

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Snuggles Softens the Fabric of #SwampFox through "Ready…Begin"

On an historic day in @F3Columbia land 23 SwampFox men gathered in the gloom to do their part in the day’s march to 100 pax posting for workouts. While the SwampFox total may not have been the highest in F3 Columbia these 23 men would put the Snuggles-led circuit and sprint-fest up against any workout …

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Governor’s Cup Half Marathon Training – 8 Mile – 9/21

One mile closer and the full Gov’s Cup course route officially reconnoitered.  Having run the lollipop end of the 13.1 mile race last week, this weekend the pax took in the finish line, the starting line and the in between parts timed to coincide with the Saturday morning convergence at Dreher… with a few exceptions.  Now …

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Kettle Craziness

Six pax converged at Ironyard for a hurried Kettlebell workout with over 25 different exercises leaving heads spinning in the cool September gloom. The Thang: Cardio Warmup – Lap Dreher Traditional KB Swings Wood Choppers Triceps Suitcase Squat V Situps Moving Merkins Goblet Squats Around the Leg (Alternate) Figure 8 Squats Front Pull High KB Swings …

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Governor’s Cup Half Marathon Training – 8 Mile Pre-Blast – 9/21

With one less week before the Governors Cup Half Marathon comes a second installment of the long weekend run.  This week we’re up to an 8 mile distance over the weekend to keep up with the training plan posted on the Pre-Blast.  The route we’ve proposed is the other half of the Governors Cup race …

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