F3 Columbia Backblasts
11 PAX met for a solid downPAINment this AM at the Iron Yard. What started out as a cool morning was quickly replaced by solid circuit of sweat and fatigue inducing kettlebell rotations. The Thang: Cardio Warmup Big Arm Circles x 20 Toe Touch Kick x 20 SSH x 20 High Knees x 1 min …
8 made the journey for Swaggers 4th adventure through the happening town of Irmo. We continue our 3.2 mile journey down St. Andrews Road to McGregor and back. One more day of this trip before starting the interval work at Crossroads. Conditions: 63° and 78% humidity Mole Skin: Two additional Strut members joined us for the …
17 faithful gathered at the newest stomping ground #Thunder for a guest appearance from Cheesy via #Brickpile. Half way through the workout he surprised the Pax with a gift brought from #Brickpile to assist in the beat down. Conditions: 71ish but low humidity and a nice breeze The Thang: In the parking lot: SSH x …
The #Strut enjoyed a comfortable morning (weather that is) where A1A delivered the pain and 24 Pax (including 2 FNGs) made a payment. From leapfrogs to Travoltas to my rock is to big to raise this roof, I need to get another one. Most have learned not to ask if LBC’s require the use …
23 men gathered at the SwampFox #shovelflag looking for a workout on Tuesday morning and got put through their paces by Adrian who brought a faced paced, hard-hitting plan with him and executed it perfectly. Conditions: 71 but with only 70% humidity and a 5-10mph breeze made it feel like fall is here. THE THANG: …
9 Pax braved the storm and a very sogey field at Dreher to start out a rainy day and Monday. Cesspool had something new up his sleeve and warned the Pax to be prepared. He hit the Dreher parking lot Sunday afternoon to try on his own and they were very much worthy of a …
Whoever said an FNG could not bring the pain? #Swagger met today to enjoy the return of the evaporated H20 compared to Saturday. We were blessed with the presence of one FNG who brought the pain by pushing everyone to a better time for the trial distance we are currently working with as we begin …
After awakening to a torrential downpour, 11 Pax braved the storm for another Owens Field track installment of #Amble. To almost everyone’s surprise, the storm passed over fifteen minutes before go-time leaving nothing but the workout to complain about. And it was truly one worth complaining about which almost guarantees “The Countdown” will be repeated. …
15 men gathered ’round the Shovel Flag for Pole Climber’s inaugural Q. Once again, a first time workout leader brought the heat at Strut and punished those who entered the Irmo gloom on Thursday AM. The Thang: COP SSH 25 Imperial walker 22 merkin 20 squats 20 arm circles 20 flutter kicks 20 Run to Football Field …
12 of our committed pax tested their endurance on our first weekend “long” run. Our 8-week training regimen commenced this week which is to say keep doing what you are doing with the #Amble workouts and add a long run over the weekend to complete your week. This weekend we explored the outermost portion of …
Governor's Cup Half Marathon Training Update – 9/14-15Read More »
Conditions: Very clear with LOTS of Stars! 20 hearty souls entered the gloom in Irmo this AM full of energy; ready to continue pushing the limits of Strut as a the midweek attendance record was broken not only for total attendance, but also for FNG’s. The Thang: Jog to grassy area in front of tennis courts …
38 thrill seekers met up at Seven Oaks Park for what promised to be a challenging workout. What they didn’t realize was that a tag-team duo awaited them in the gloom with the intention of delivering a beatdown similar to the punishment dished out inside the squared circle. The Thang: Jog to baseball ball field …
55 men converged on the original grounds of F3 Columbia at Dreher High School for a combined workout with 9 #Amblers choosing to do their long run on the Governor’s Cup training plan. The remaining 46 men warmed up and then divided into three even groups taken on the three station workouts by Chaser, Robber …
F3 Columbia Gets Better Physically, Mentally, SpirituallyRead More »
On Saturday, October 26th, we will have our first ever Columbia Regional Convergence. We will meet in Downtown Columbia at Finlay Park at the usual time: 6:50am. This will be the ONLY workout in the Columbia Region that day, and we will celebrate our anniversary with a steady downPAINment. This will be the first official …
Preblast — First Columbia Regional Convergence 10/26/13Read More »
12 strong gathered in the gloom for Amble’s traditional long Friday run… only to realize that the long run, for most, is now the weekend run yet to come. The day’s course, however, proved ample distance as many set off at a sub 8 minute pace and maintained that speed for the full 5.5 mile …
The newly dubbed #Swagger group run experienced a 20% growth in participation today, knocking out another 5k before the sun came up. Rehab one-upped everyone by running from the Gym a mile away to catch up with us, and Dufresne showed us how to come back from the DL in style. Pebbles finished strong in …
Second verse, even better than the first…#SwaggerRead More »
Seven men emerged despite superstition of Friday the 13th on this cool September morning at #Ironyard. This workout was the painful combination of Burpees and Bells, leaving the pax feeling dead tired. The Thang: Cardio Warmup • Big Arm Circles x 20 • Toe Touch Kick x 20 • SSH x 20 • Soccer Step Up x 1 min Rotation One – Repeat x 3 …
Editor’s note: NoCo posted their BB here. Area 51, here. Swamp Rabbit, here. The Thang: 208 mile relay run from Grayson Highlands State Park, Virginia to Asheville, NC over 25-30 hours. Each team has 6-12 pax and 1-2 support vans. F3’s participation in the 2013 Blue Ridge Relay was a tremendous success! In 2012, F3 …
17 faithful appeared in the gloom this morning and set off on a Mulch led workout that quickly became all too familiar. Once the pax realized it was Mulch’s same workout from July 18 they realized they were in for a heapin’ helpin’ of Woodleigh Hill. Conditions: 72 with 89% humidity. (You know you live …
A lucky 13 gathered this morning at #Thunder ready to close out week 3 at our newest AO. Many were still scratching their heads at the lingering soreness from Costanza’s #FieldDay workout Tuesday which held us on the field for a full 45-minutes. From the get-go it was apparent today’s workout would bring a change …
5 of the faithful made it out for the first ever #Strut group run, knocking out a pre-dawn 5k. Conditions were 66 degrees with 93% humidity in the air, with 110 degress and 100% humidity on our shirts at the end of the run. We will meet again tomorrow at the Blockbuster at 5:45, hopefully …
#Strut struttin' their stuff – 1st midweek run reportRead More »
33 faithful assembled at Dreher High School prepared for an old school beatdown by Logo. As a guy who’s been there since the beginning in Columbia, Logo knows what do to, and he brought a fast paced, uncomplicated agenda that was just what the doctor ordered. The Thang: Warm-up lap around school COP on lower …
In an effort to bring the pain this morning, the PAX took part in a KettleBell/Core Tag Team Workout. While 1 partner was swinging away with the Kettlebell, the other partner focused on an ab squeezing exercise. The Thang: Warm-up: Side Straddle Hop (20×4 count) Arm Rotations (OYO) Merkins (~15×4 count) 1st: 100 standard swings …
With two months to go before the Governors Cup Half Marathon, 10 Faithful gathered in the gloom to get serious about the race. The training plan has been posted so there were no surprises about the distance. Only the course was in question and the choice was made for a return to our Amble origins …
It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments ——- The Day Zero Challenge This Saturday will be the first of a recurring challenge at Day Zero. We all dedicate a great deal of discipline, time …
Here it is men! The monster of obstacle races in our backyard. November 9, 2013 in Wynnsboro South Carolina. Spartan Beast is a 13+ mile race that is as hard as anything we are likely ever to do. Spartan estimates winning time in the 3 hour range. F3 intends to bring the biggest baddest team …
Rivet took the helm at The Brickpile on Tuesday and led the 28 pax (including 3 FNGs) on a painful jaunt through the Heathwood Neighborhood. The Thang: COP: Side Straddle Hops (25) Imperial Walkers (20) Merkins (15) LBC’s (20) Carolina Dry Docks (15) Flutter Kicks (20) Jog to Heathwood Park. We then did five minutes …
16 men kicked off week 3 at #Thunder with a strong maiden Q courtesy of Costanza. Any lingering soreness from Monday’s bootcamp and/or #Amble was quickly forgotten as a whole new hurt was unleashed. An extended COP followed by seemingly endless #StringsOfFire proved that the pax don’t have to leave the field to accept a tough beatdown. …
On November 9th, marking, belatedly, one year of F3 in Columbia, the Governors Cup Half Marathon will march across the city from Main Street to Lake Katherine and back presenting to the pax an opportunity. Men from every workout have answered the call and plan on registering and training for this great annual event. If …
15 appeared in the gloom to put in work this morning and were met by Stilts and his #ChrisWienke full of suicides and timed sets o’ fun. Conditions: 71 with 92% humidity. THE THANG: Warm up run Down Clemson, left on Chicora, left on Furman, Left on Coker, Down to Basketball Courts Ladders: (Suicides) Down …
Fresh off the heels of a Jawga win over the University of Clowney, first in three years too, 17 pax joined my initial Q at the ORIGINAL F3 spot. Just as it was Crunch Time for the dawgs Saturday its now crunch time for the cocks to go undefeated the rest of their conference schedule …
42 men of downtown Columbia converged on the Dreher High School proving grounds on Saturday for a tag-team downPainment delivered by Splinter and Hustler. Ones to the Field, twos to the Hill. Then Flapjack. The Thang: Count off ones and twos. Ones go with Splinter – Field Workout, 5 Cones or flags 20yds apart: 1 …
8 faithful arrived at the Owens Field Track this morning for another installment of Speed Monday. The game plan was for Fountainhead to deliver the sequel to July’s football conditioning test (20 110-yard sprints) for an assessment of the pax’ progress over the last two months. A couple of things went wrong. First, Fountainhead had …
#Amble Report: Football Conditioning Test, Take Two or One?Read More »
37 of Struts finest (including 6 FNGs!) made Mission feel honored with the opportunity to once again Q at Strut. Great group of guys who are the next great growth engine for the F3 Nation. The Thang went like this: Mosey down to the baseball field for the warm up COP SSH x 25 High …
9 pax gathered in the gloom at KBC this morning knowing full well they would cover more distance as is customary on Fridays. They were greeted with a loop featuring several changes in elevation as they traveled through Jackson Heights, on to Heathwood, and back through Lake Katherine. A twist at the end gave the …
The Friday four pax occupied Ironyard for an early morning kettlebell workout. This workout included sets of swings, core, arms, and legs leaving no anatomical area without a KB beatdown. Without a doubt, the pax will be paining from head to toe as they recovery from this Homewrecker special. The Thang: Cardio Warmup: Arm Circles, …
Just about 5 weeks until the fall USMC Mud Run. Training should be in full swing. This spreadsheet — USMC Fall Mud Run Teams –provides a preliminary list of teams and starting order. A couple of items to note… There were many changes in existing teams, and we did our best to align individuals on …
19 Pax gathered in the CMS parking lot for another holiday week beat down. Coming off the injured list, YHC took the Q for a “down the fairway” kind of workout… ‘Just enough misery to start the day right. Making the rounds at CMS, the group visited the Crayton highlights taking special pleasure, once more, …
29 faithful ventured out into the gloom wondering what could be in store this fine morn. Cheesy promised we would get to know our #Brickpile location better. Using colored Glow Sticks to mark pain stations the pax ventured around and around the school. My Group completed all but two stations… did not get a check …
The flyover was quick and PAINful this morning at the Strut with 11 pax posting including 2 FNGs. No VFR (visual flight rules) and the need for instrument assist as the fog was so thick on the football field that safety lighting made it worse. This was the virgin Q for Napalm. Conditions: 73° with …
A record 26 pax ventured over to #Thunder this morning for the culmination of week 2 at F3Columbia’s newest AO. It did not take long for everyone to realize they walked squarely into a trap….a Grease Trap. In his maiden Q Grease Trap made the most of the campus at Hand Middle School (and Emily …
We had a record turnout of 16 men show up for Robber’s first take at the kettlebell Q. I have to hand it to Homewrecker, Qing a Iron Yard workout is brutal. Hats off to him for getting Iron Yard off the ground for the first month. Let’s jump in and give him a hand. …
9 Pax assembled in the KBC parking lot for a little more catching up by the Q. A route mapped and selected by another Q a month ago was missed by YHC and so that prior route, a 4 mile lollipop lap to and around Gregg Park, was trod again under the cover of darkness. …
This morning’s Q rolled in just in time to provide an Old School downPAINment on the 22 pax who arrived to burn off the long weekend. Merkins and flutters with a mix of LBCs, lunge walks and squats provided the recipe for sweat and silence. While several raised doubt that we would close out at …
17 pax shook out the cobwebs at #Thunder from the three (or four, or five depending on who you are) day weekend and got after it under the direction of Adrian. As already discussed, attendance was down across the entire F3Columbia Region this morning and one can only assume it’s because most pax thought it was Monday. …
11 men who did not bow to the call of the #fartsack showed up and planted the #SwampFox #shovelflag with authority this morning in the gloom. Apparently a three day weekend was enough to knock about half of F3 Columbia off their game as a grand total of 57 pax answered the bell this morning …
Eight faithful (including two FNGs) from North and South of the Border converged on a perfect Saturday to have a VACA pain-session a-la sand and surf. Hallelujah! Table led with the first Q and cemented himself as the veteran Q highlighted with the Beast in the shadow of the Zipline. Woody took Q for the …
The long awaited Labor Day AmFibious 5K and Float dropped like a bomb on Cayce and West Columbia this Monday morning. Amazed bystanders witnessed the 73 (and still counting) assembled Pax, M’s and 2.0’s hoofing it through an otherwise quiet neighborhood and northward on Columbia’s Three Rivers Greenway laden with inflatables of countless varieties. The …
The Labor Day AmFibious 5K & Float is MONDAY! Many details have been discussed and highlighted in countless ways including prior pre-blasts so let me try to make this as brief as possible. Please download and read the Race Packet for details including the required waiver. Note that the Race Packet has been slightly modified …
As dawn broke over Irmo, SC, 30 men were already assembled at Seven Oaks Park, anxiously awaiting Sway and the #PainTrain. The Thang: Warmup run around Leaphart Middle School and down Switchback Sidewalk, stop at The Rock Pile. Partner up, choose one granite rock per pair. Proceed to soccer fields with rocks. COP SSH x25 …
40 of columbia’s most faithful arrived at the brickpile in the Saturday gloom just a few hours after the first Clemson tailgaters pulled into pickens county, for a first Saturday of college football extravaganza! The Pride, the Passion, the Pageantry and the Competition were awaiting them in the gloom. Kim jung and Fannie brought everything …
Do you pass to set up the run, or do you run to set up the pass? uhh…Read More »
When I think of Fiji, I think of a tropical island in the South Pacific; a place of true relaxation. Those thoughts were changed forever this morning after today’s War Daddy at #Strut delivered a unyielding beatdown on the pax that made us all realize….this is NOT a vacation! Conditions: 73 degrees. 87% humidity. Clear skies. …
After last night’s big Carolina/Carolina game, it was no surprise that cars in the KBC parking lot were a little sparse this morning. Not to be without a record setting element, however, I do believe that todays #Amble attendance had the lowest per-capital #Gamecock fan attendance of any @F3Columbia event and may keep that record …
4 faithful pax converged at #Ironyard for a post-game day Kettlebell workout, which was the first on a Friday. While our regular scheduled Gamecock opener was interrupted by mother nature last evening, nothing was interrupting this bell beatdown in the gloom. The three intervals were focused on building upper and lower body strength, leading …
22 pax entered a hot and muggy gloom at #Thunder to find out for themselves just how infested the new AOC is with termites. Their question was answered quickly with a warm-up lap that started as more of a sprint. After a fast paced COP that didn’t leave much time to breath the pax were …
14 frisky football fans (including 1 FNG who #un-assed during the downhill bear crawls and is thus unnamed here) entered the gloom Thursday morning for a pre-game workout and suddenly found themselves not allowed to stand up…Huh? Conditions: 73 with 87% humidity THE THANG: Mosey to Football Field Center SSH x 25 then everyone into …
Twenty-Six faithful enjoyed the unexpectedly temperate weather at #brickpile Tuesday morning as Woody took the saddle for his virgin Q. At this writing, the Q realizes he D-Q’d himself to a more-than-spent state. He hopes that the PAX feel at least a little of the same. Conditions: A welcome 64 degrees and 85% humidity THE …
Never let a Q convince you that leadership doesn’t have it’s privileges. It’s work, yes, but has its rewards as well… and you get to do what YOU want to do instead of whatever diabolical plan someone else cooked up the night before. Last night I applied for The Iron Project’s GIB001. If you’re unfamiliar …
16 pax converged at #Ironyard at the Brickpile for a blend of swings, sprints, and other kettlebell exercises. The bursts of cardio into our traditional kettlebell workout upped our difficulty. The pace of this workout left many in the pax feeling like 6:30 am couldn’t come soon enough. The Thang: Cardio Warmup: Arm Circles, Torso …
26 Faithful posted this morning in the seemingly autumnal gloom at CMS… and awaited YHC who peeled into the AO with the #ShovelFlag mere seconds before Snuggle’s second contribution as Q. He did not disappoint and further distanced his moniker from the cuddly bear of dryer softness fame. Or perhaps not… amidst the beatdown, Snuggles …
What: F3 Myrtle Beach workout When: Saturday, Aug. 31. Launch at 0700 sharp (be there at 0650). One hour. Where: Old Pavilion site, 9th Ave. and N. Ocean Blvd. (900 N. Ocean Blvd.). Park on North Ocean Blvd. between 8th and 9th streets North. Any man vacationing this weekend in the Myrtle Beach area is …
20 men posted to the inaugural workout at F3Columbia’s #Thunder and with that our newest site was off to a thunderous start. After some brief pleasantries the pax were quickly reminded that it was business as usual from a beatdown perspective. You never know what you might encounter at the maiden voyage of a new …
18 men gathered at Seven Oaks Park on Tuesday morning and the shovel flag was staked. Neck Brace stepped up for his first-time Q and led the pax through the darkness on an early morning, shoulder-killing downPAINment. Conditions: 62 degrees and clear The Thang: Meet at Flag Warm up jog to football field Circle up …
Sixteen faithful from all of Columbia F3 converged on a perfect Monday to start the first week of college football. Hallelujah! Cesspool was the Q and he had nothing but football on his mind. Including cones, a football, and a whistle….. Conditions: 63 and what seemed like no humidity. Is this really August in ColaTown? …
12 ventured into the surprisingly cool and dry gloom this morning for a track workout snagged from the F3 Highlands Speed group back blast from 5/17/13 (with some modification). Those guys go hard. Modifications came in the form of removing the exercise between each round of sprints as one of the key components of #Amble …
#Amble Report: Track, Meet Amble. Amble, Meet Track.Read More »
31 men assembled around the Shovel Flag planted in Irmo this AM ready to put their mettle to the test. The QIC’s attempt to prepare a workout that would push most men to their breaking point was futile, proving that the indomitable spirit of #Strut will not be broken. Conditions: Cloudy. 72 degrees. 87% humidity. …
Forty-Nine faithful from #Amble, #Brickpile and #SwampFox converged on the old stomping grounds at Dreher, this time with 4 #ShovelFlags and the debut of the #TheCarolinaFlag, Saturday morning to spend a solid hour with Sub Prime and Chaser. Conditions: 72 but with “only” 84% humidity and a 5-10mph breeze made it feel almost fall-ish. THE …
11 faithful posted up for #F3 Columbia’s first #HDHH at one of Columbia’s finest establishments for a grabbing a pint or two. The Hunter Gatherer graciously accomodated our group as we expanded on a trickle in basis. Conditions: uhh, dark, oak-ey, rustic? Tha Thang: Happy Hour. 2nd F socialization was nice. Lawyers talked about Lawyerin …
39 faithful entered the brickpile on Jadaveon Clowney Day, and something about the baskervilliean fog twisted and turned the space-time continuum on its head… and all of a sudden the year was 1983. A young Sway in his prime, was running down the streets of Columbia. Flashdance and a young Jennifer Beal on his mind… …
39 faithful entered the brickpile on Jadaveon Clowney Day, and something about the baskervilliean fog twisted and turned the space-time continuum on its head… and all of a sudden the year was 1983. A young Sway in his prime, was running down the streets of Columbia. Flashdance and a young Jennifer Beal on his mind… …
As one of Columbia’s oldest neighborhoods it seems only fitting that the F3 Shovel Flag be planted firmly in the grounds of Shandon. Hand Middle School provides the perfect AO (Area of Operations) for the ever-expanding F3Columbia and Tuesday, August 27 marks the #BigBang for our newest bootcamp workout site. The site will be referred to as …
Preblast: #BigBang, F3 Shovel Flag Coming to Hand Middle School – #ThunderRead More »
A somewhat less humid gloom greeted 13 Friday amblers this morning at KBC. After a long week of relay sprints, heavy water can carrying, fireman carries, and sked pulling everyone was ready for a run at their own pace. Fannie’s Forest Lake Loop (#FFLL) was the perfect opportunity for everyone to stretch their legs and end …
14 hungry warriors stepped into the gloom this AM for #Strut’s 2nd midweek workout. I knew we were in for some fun when I walked up to the group with a flashlight only to hear Uno say, “Are we going spelunking this morning?” Working out in an AO with a construction zone that is mostly …
28 faithful arrived in the foggy gloom for Sheets’ maiden voyage through Qdom and he brought a tough workout with new twist that worked in conjunction with the 100% humidity to leave the pax dripping. Conditions: 73 with 100% humidity #notatypo The Thang: Warm up run: Down Clemson, left on Chicora, left on Furman, Left …
#Swampfox: Smothered, covered and chunked by SheetsRead More »
The Labor Day AmFibious 5K & Float is fast approaching… a mere 10 days from now a host of pax will inundate the Three Rivers Greenway for a warm weather biathlon sharply in contrast to the usual labors of the work week. As many questions have been asked, below is our best guess as to …
14 men appeared in the coolish but sticky gloom Wednesday morning for a mid-week, mid-distance run. On the agenda though was a 5k at race pace to test out the legs and lungs over an extended period of high-level effort. Conditions: A cool 70 degrees but 98% humidity. THE THANG: Center of KBC parking lot …
15 pax converged at #Ironyard at the Brickpile to for a Homewrecker “Minute to Win It” workout. The pax was challenged with a throng of exercises to be performed in rapid succession at approximately one minute each. This mix of weights, cardio, and interval training left room for only heavy breathing and sighs from the …
43 men ventured out to the #Brickpile for Adrian’s virgin Q and the former All-State football player and D1 basketball player drew on his glory days for a workout worthy of his real name: Rocky. The Thang: Warm up lap around the school COP SSH x 25 (4ct) Up-Downs x 10 (in honor of football …
32 pax ventured into the gloom this morning at the #SwampFox AO for a special workout led by Two-A-Days in memory of his fallen comrades, and fellow Special Ops squad members, SSG Lugo and SOC Thomas who died in a firefight in Logar, Afghanistan on 8/18-19 in 2010. Two-A-Days began the workout by sharing the …
#SwampFox Workout in Memory of SSG Lugo and SOC ThomasRead More »
14 men arrived at Seven Oaks Park in the early morning gloom for the first ever mid-week workout for #Strut. Sway led the faithful on a jaunt through some new territory. Conditions: 72 degrees, overcast (but NOT raining) The Thang: Run to Tennis Court Field for COP: SSH x30 Imperial Walker x15 Squats x15 Merkins …
5 dedicated pax posted at the #Brickpile this morning in what Roscoe called “the heaviest rain I have seen in a long, long time. Standing water an inch or two deep in some places forced the faithful onto paved surfaces lest the the fields be turned into muddy mosh pits and our welcome at Dreher …
Five extremely loyal amblers left their homes in the pouring rain destined for a speed workout that was sure to be canceled due to torrential downpour. The faithful 5 were pleasantly surprised when the rain completely stopped just in time to get some serious lung burning, quad hurting, lightning paced sprint work done. Conditions: 68 …
After 24 hours of non-stop, steady rain, Seven Oaks Park in Irmo was a sloppy, sloppy mess. This did not deter 33 men (including 4 FNGs) who endured the rain while Chaser put us through the paces with a handful of bricks. Conditions: 66 degrees with a light, steady rain Get bricks Run to Football …
32 men entered a soggy gloom this morning at the #brickpile ready for a tag-team #convergence. Stilts and YHC prepared hard for a solid workout and the pax were happy to oblige. After a fast start at the initial COP and some running courtesy of a modified and hill-less Jacob’s Ladder, the pax split up …
Fall USMC is only two months away. If you’ve slacked off this summer, it’s time to get on it, so you can crush the course this fall. There are just a few housekeeping items to ensure we’re set up for a great day in October. As in the past, we’ve secured transportation for folks coming …
12 pax ambled out of bed and into the gloom to fight off the sad clown syndrome. Arriving at the AO, they were treated to their choice of 4, 5, or 6-mile routes plucked from the Amble archives. Moleskin As FNG Jason Lockhart was introducing himself to the pax in the COT, he reminded me …
A cool gentle ran greeted the 29 faithful who arose before dawn to work out the stresses of the week with some Brickpile beatdown. Rivet was given the duties for the first time, and he came well prepared. The Thang: Warm up run COP Side straddle hop – 25 Imperial Walker – 20 Merkins – …
37 men (including 1 FNG) invaded the grounds of DHS on Tuesday where Windmill was prepared with another creative beatdown. His parking-lot focused workout proved you don’t have to travel much for a solid beat down. The Thang: Parking lot Side straddle hops Shoulder circles x-man’s tricep press w/ bricks 21’s w/ bricks Shoulder raises …
11 pax converged at #Ironyard at the Brickpile for a detailed and painful tutorial on the many ways of using a Kettlebell (KB). If our lesson a few weeks ago from Swinger was 101, this session proved to be an excruciating Bells 102 course led by Homewrecker with more KB moves than thought possible. The …
F3/ThunderRoad All those years of posting to races #SadClownStyle where nobody knows your name is long over. If you do not already know, ThunderRoad is the premier running event in Charlotte, it’s expected to have 8,000 plus runners on 11/16, and it happens all through the heart of the Queen City. The band of brothers that …
41 men posted this morning for a special edition of #SwmapFox at the Richland Mall parking garage for a Mulch-led romp up and down the #ConcreteLady. Conditions: After weeks upon weeks of 77 degrees with 94% humidity the pax were pleasantly greeted by 66 degree weather and a steady drizzle. Actually felt cool up on …
13 questionable looking fellows showed up in the KBC parking lot on Wednesday morning looking for trouble and proceeded to embark on a new 4 mile #lollipoploop that led them behind a major shopping center, through lovely smelling dumpsters and then to them sneaking into one of the more secure neighborhoods in Columbia. Nothing was …
#Amble Report: 13 Studs Invade Gregg Park Under Cover of DarknessRead More »
44 pax converged at Dreher on Saturday, most knowing Dredd would Q but few knowing what that meant. The Thang: I’m not going to begin to try to re-create the workout on paper, and I’m relatively certain Dredd couldn’t either. After the 1-minute warning, where 44 guys were standing and stretching and chatting in the …
24 men circled up in the gloom and set out on a Twoadays hopfest that included hopping squats, box jumps and frog hops all over the place. It made for a workout of a different color that challenged every man. Conditions: 77 degrees with 94% humidity…again…it’s like that dang Groundhog Day movie…”Now put yo little …
12 Pax with 1 FNG greeted CessPool’s virgin Q and he did not disappoint. The merkin a-rama along with toting bricks most of the morning was a real crowd pleaser. At one point in the morning there was 1 Pax that asked if CessPool was related to Termite? Another Pax then was quoted as saying …
A gloomy and humid morning greeted 9 pax at the Owens Field track today. Most expected a typical Fountainhead sprintfest but YHC took the reins as a last minute (and fresh off vacation) substitute QIC and led the predetermined Tibata sprint circuit. Conditions: Hot and Muggy The Thang: Tibata Sprint Circuit Warm-up mile (4 laps) …
#Amble Report: When you wish upon a star (or Tibata)Read More »
An amazing 34 strong including 9 FNG’s tackled week 2 of the Irmo launch. These guys are locked and loaded and ready to roll. They wake up early in Irmo. I usually screech into the AO (Area of Operations) on two wheels 2 minutes before the launch. Today I wanted to get in early enough …
Nine faithful posted at 7am for a beach workout at Litchfield, SC. Boy Scout from Charlotte convinced his two sons to join him for his birthday workout. Strong support for the old man from Cub Scout and Anikan! We started at the Latte Litchfield pkg lot and jogged to beach for warmup in cadence ssh …
August in Columbia is upon us at last. 13 hearty souls arrived in the gloom at KBS shaking out the cobwebs and gazing about bleary eyed as usual. Something was different, though. After a summer of relative comfort, Columbia’s starting to live up to its “Famously Hot” reputation. The suns fury, after several repeat 90+ …
The August dawn broke over 28 faithful Columbia men as Termite began his virgin Q. He apparently believes the bricks at — ummm — the Brickpile don’t get enough attention. His first instruction was “grab two bricks and follow me.” Most of the exercises below were done with bricks in hand. Conditions: 72 degrees and …