F3 Columbia Backblasts
23 SwampFoxes entered the sticky gloom at Crayton Middle Thursday morning. Gone was the lighter air from Tuesday and gone were the 4ct exercises and group AMRAP work. Today it was every man for himself… Conditions: 73 with 93% humidity (where 73% go?) The THANG: #The100Test 1 mile run 100 push-ups 100 squats 100 curl …
Nine men joined for the inaugural kettle bell workout at #Brickpile following our introduction to the bells last week by Swinger and Robber. The 3×3 interval workout proved to be brutal. Some of the pax were heard naming our Wednesday workout #Ironyard at the Brickpile. Similar to the bricks and blocks, the bells took no …
America Runs on Dunkin. Today’s #Amble challenge was intended to test that slogan through a choose-your-own-adventure race to and from the baited midpoint of the morning’s run. While the Kettle Bells were swung at DHS this Wednesday morning, the runners of F3 Columbia rounded Lake Katherine once more with a dozen donuts as motivation. Conditions: …
Labor Day, the day that, in contrast to its name, is characterized by as little labor as possible. It is a day of laziness highlighted by beer and boating. One entire 24 hour period to abandon the rigors of a normal Monday work day and instead find something completely frivolous to occupy our lives. F3 …
34 pax assembled at The Brickpile as Heartbreaker took his turn at Q. His theme: show up and deliver. And he did. The Thang: Warm-up jog to lower field. Don’t trip over #BaggerVance. COP: SSH X 25 Merkins X 15 LBC X 20 Up / Downs X 12 Freddie Mercury X 15 Boat / Canoe …
26 SwampFoxes ventured into the surprisingly cool and dry morning gloom for Stilts’ first Q. Complete with his #ChrisWeinke (check the Lexicon link at the bottom of the page), the former athletic officer at The Citadel led a workout worthy of his upbringing on the banks of the Ashley in Charleston. Conditions: 73 degree and …
Roscoe got up on the wrong side of the bed Monday morning and took out his frustrations on the 11 pax who met him at Dreher High School. Nothing fancy — just a downPAINment to start the week off right. The Thang: Student Parking Lot: SSH x20 Jump Squats x10 Merkins x15 Jump Squats x10 …
11 pax took off from Owens Field with hard set goals. Armed with the assurance that the track at Owens Field would be the recurring Monday location, the faithful showed up ready to push themselves and one another. Although the flight line across the street was quiet and empty in the gloom, the track filled …
40 midlands faithful — including an incredible 25 FNGs — met at Seven Oaks Park to christen the newest AO in the F3 Nation: #Strut. Sway took the pax on a jaunt around the park that featured a taste of what’s to come, including burpees on the #GrassyKnoll and sprints up #HeartbreakRidge. Conditions: 76 degrees, …
26 including 5 FNG’s attended my first solo Q. Thank you to Logo for leading the last few minutes of the workout while the Pax finished. Yes, the Q came in last, but I did not hear too much chatter during the workout other than the occasional “This Sucks”, so I consider the morning a …
Once a year, this the first in the life of F3Columbia, The Governor’s Cup Half Marathon is run in our great capital city. On November 9th scores of runners will form up, as we did so recently, before the steps of the state house to begin a 40 year running tradition embracing so much of …
8 pax entered the gloom of KBC parking lot prepared for another Friday of distance running. With Fannie at the helm for his maiden Q the runners got the mileage they expected but were surprised to learn they would soon descend on new ground. Breaking from the normal routine of running the Lakes of Katherine, …
32 strong met at #Brickpile for the virgin Q of Cheesy. Halfway through the “reward challenge race” was presented with Team Logo/Murray Street prevailing by a squat over Team Cheesy/Kline Street. Conditions: Cool 72, with relatively low humidity, #shocktothesystem The Thang: Warmup in Parking Lot: SSH x 25 IW x 20 High Knees x 20 …
20 Pax arrived at #SwampFox this morning expecting a soft, fresh-scented workout after hearing word of a possible #snugglefest. By the time the gloom cleared Snuggle’s maiden Q left everyone ready to depart promptly. The workout began innocently enough with a ~0.5 mile warm-up loop through Jackson Heights. The innocence quickly faded at the initial …
A small and faithful group of 10 met in the gloom of DHS, sore from Tuesday’s kettle bell swing-a-thon and needing to work out the kinks. Conditions: 78 and partly cloudy The Thang: Logo’s Loop with Pain Stations Stop #1: Merkins x10 Squats x15 Sit ups x20 [Repeato – AMRAP in 5 minutes] Stop #2: …
14 pax (correction from earlier tweet) entered the gloom in the parking lot of Kathwood Baptist Church this morning with thoughts of a typical, easygoing Wednesday on their minds. Although ambitious thoughts of speed intervals were nixed courtesy of #KettleHell and #the300workout an aggressive course combining the best of both worlds (Lake Katherine and Jackson Heights) awaited. …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle …
#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAYRead More »
42 Columbia men met at the #Brickpile for an introduction to kettle bells. Robber secured the expertise of Susan Finley, a certified KB instructor and owner of Nutrition Warehouse, and her “instruction” was humbling to many. Conditions: 74 degrees, dense fog The Thang: 20 KB swings 20 swings, SSX x20 Set #1: 25 swings, Merkins …
21 men entered the foggy gloom for a Chaser-led workout by choice as #Brickpile was swinging kettlebells a few miles away. They left with 300 reasons why maybe they should have gone to #Brickpile. Conditions: 74 with heavy fog THE THANG: The 300 Workout Lap to football field center 25 Merkins OYO 20 4ct CLBC …
13 PAX emerged from the gloom for the inaugural Monday downPAINment at the #Brickpile. The PAX knew change was in the air when the security guard at Dreher approached a couple of PAX and said “What’s going here?” That’s when CessPool calmly told Barney that we have added additional workouts on Mondays/Wednesdays. Cheesy then jumped in …
After missing out on the Saturday morning #Convergence, YHC felt the need to lead the #Amble pax for a convergence of our own. Today the Monday/Wednesday bootcamp was launched at #Brickpile which presented the opportunity, for the first time, for the regular Monday #Amble to unite (if only briefly) with the maiden voyage of the …
46 PAX occupied the #Brickpile AO for a post-gloom Saturday morning #convergence. The workout began with a leisurely warm-up lap around the school to shake off the soreness inflicted by Windmill and Alterboy on Thursday. After a brisk COP on the lower field the PAX were treated to a tour of some of Heathwood’s finest …
10 strong gathered in the gloom for a new route that led the pax through the hills, parting ways at the first mile marker but reconnecting again for the homeward trek down Kilbourne & Shady. Several pax complained early and often of the solid beat-downs of the week demonstrating two things to the #Amble faithful… …
It’s not know whether or not Windmill’s secretary (who is also a personal trainer) aided in the design of his workout this morning, but calls for her dismissal were heard early and often as he took the 40 assembled pax on a leg- and back-focused jaunt through the Dreher High School gloom. Conditions: 75 and …
23 men assembled at the Swamp Fox shovel flag (all bada$$ and matte black as it is) for the virgin Q of Alterboy. Looking for something new and innovative the pax were not disappointed and after 16 minutes of AMRAP (as many rounds as possible) exercises they were also ready for Alterboy’s first Q to …
12 pax plus YHC (that would be 13 total) rolled into the KBC parking lot looking for an easy #Amble after the earlier pain-fests of the week. Calves were still tight from the combo stairs (Saturday) and sprints (Monday). While not too easy a loop, the 4 mile distance has served the pax well and, …
35 pax (including one young FNG) arrived at Dreher without a shred of a clue as to who would be Q. Logo was prepared, however, and let the assembled men on a brick-filled basketball workout. Conditions: 73, overcast, cool breeze blowing. The Thang: Warm-up lap around school Circle of Pain at HeartBreakers Brickpile SSH x …
27 men enter the Swamp Tuesday morning for a surprise Q from Splinter. When word spread before the workout more than one pax was heard to mutter “Can I still leave?”. Splinter’s new little tricks like starting off with 4 sets of suicides, Y-raises with the pavers and Shrugs with the #SwampBlocks showed that yes, …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle …
14 pax entered the drippy gloom this morning at Owens Field track for another speed workout. Conditions: 77 with 94% humidity The Thang: 800m warmup 8 x 400 for time with 400 recovery between each one. Timed 400 was figured by taking 5k personal record pace and dividing by 4 (to get 400m split) then …
Sixty, uh, Fifty-Nine with 7 FNGs converged on the State House this morning for a Robber / Chaser tag team Q in front of news cameras once again. The workout, while carrying Swamp Fox pavers, surely provided the cameras with many shots of suffering. Conditions: 77 degress with 87% humidity under cloudy skies. The Thang: …
State House #Covergence: "When's the Faith part?" "Huh, you aint prayin yet?"Read More »
By popular demand, F3 Columbia will once again converge on the State House on Saturday, July 20th. This will be the only location on Saturday so don’t go to Dreher or Crayton expecting to find anyone. Step on up to a workout that promises exciting vistas, friendly native wildlife, and a bevy of wonderful smells. …
#PreBlast — State House Convergence on Saturday 7/20Read More »
10 pax rose early in the dark for a long #Amble Friday. After several trips across Trenholm Road, the long run of the morning was a comfortable return to our old stomping grounds around Lake Katherine. 5 miles at a strong pace for all comers. Conditions: 75 degrees, 88% humidity The Thang: 5 Mile loop around …
20 solid SwampFoxes entered the gloom this morning for Mulch’s first Q and he did not disappoint. Conditions: Dark and humid (Don’t know, I forgot to look at the weather this morning.) THE THANG: COP (circle of pain) in parking lot field 25 side straddle hops 20 body squats 20 merkins (4ct) 25 sit ups OYO …
A soggy, humid Dreher High School campus greeted 29 early risers in Columbia on Thursday. Sled and Crawlspace combined duties and pulled off their first Q, a “cone-to-cone” pain station jaunt around the AO. Well done, you two! Conditions: 72, partly cloudy, wet The Thang: Jog around parking lot, go to COP SSH – 25 …
A new #Amble record 15 pax congregated in the gloom beneath the KBC tower and the SF for a 5K tour of our upstate (that’s South Carolina upstate) colleges by neighborhood street names. On hand were overnight media stars Robber and Subprime along with a handful of other notables. Conditions: 79 degrees, 84% humidity Thang: …
Sway sends in this TV story, via their own Ron Burgundy, about the F3 Columbia PAX. Strong.
The humid gloom greeted 32 men at the #Brickpile this morning and Roscoe took us through a steady beat down. Conditions: 72 degrees, partly cloudy and humid The Thang: Run to lower field COP SSH x 30 Merkins x 20 Situps x 30 OYO Burpees x 10 OYO Logo’s Loop 10k speed to Adger/Devereaux 10 …
20 men entered the gloom on Tuesday morning for a unknown workout led by Chaser. Many of them likely thought they were in for another upper body heavy typical Chaser workout. Not so. Conditions: 72 with 98% humidity #swampy THE THANG: Lap around campus from COT to #TreeofLife (.6 mile) with pain stations: At far …
Thirteen hardy souls entered the gloom this morning for a somewhat expected hill workout. What wasn’t expected was the hill chosen and that it was not “hill” but “hills”. Conditions: 73 with 94% humidity The Thang: Exactly half mile warmup from #KBC parking lot to the corner of Converse and clemzin (Clemson). Hill repeats from …
#Amble Report: Is it Monday? Thought it was (DOUBLE) HUMP day.Read More »
8 men entered e gloom Friday morning after an already long week of training for a Dealers Choice 4, 5 or 6 mile amble over the course of 45 minutes. A great way to start the weekend. Belated back balst posted on Monday so no announcements here.
43 Columbia men converged for the first time at CMS for some field work on a surprisingly comfortable Saturday morning. Comfort, however, was discarded early as Hamburger Hill was christened with fresh meat forced through the grinder of a diabolic string of fire. Surprisingly, no one spilled merlot and the pax used the rest of the …
A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief …
62 Columbia men assembled in the early-morning gloom of Dreher High School on Thursday for a #convergence workout. The pax turned out in force, anticipating the return of WIS-TV anchorman Ben Hoover (our own “Ron Burgandy,” in the red above) who wanted to do a story on F3. Sub Prime took the Q for his …
Eleven pax arrived at KBC secure in the knowledge that Wednesdays were “easy” run days. After a few weeks of grousing, however, about the repeated loops around Lake Katherine, the choice to expand our #Amble borders was made for a new kind of “easy.” The pace was conversational but the route belied the notion that …
Forty-Six men from #Amble, #Brickpile and #Swampfox converged in the gloom for a workout that was to be filmed by a WIS News camera crew with our resident news anchor Ben Hoover (F3 Ron Burgandy) participating in the workout. Like many F3ers have in the past, and will in the future, the camera man “called in sick” …
Lights…Camera…Actio…Camera?…Camera??? #FartsackingPhotographerRead More »
It was the night before the F3 Summer Fuel Challenge and pax Tortoise and Hare joined each other for a pre-diet binge. Each consumed vast quantities of bread and pasta smothered in a ground beef sauce. The wine flowed. Pound cake and ice-cream covered with a home made chocolate syrup rounded out the evenings gluttony. …
27 Columbia pax converged on Dreher High School for a ping pong Q from Chaser and Sway. Soggy fields meant lots of pavement. Conditions: 75 degrees, wet, but not raining The Thang: Warmup run: Logo’s Loop (1 mile) COP – Sidewalk at front entrance of DHS, Chaser and Sway alternating calls: Merkin’s x10 Close Squats …
After a long day of celebratory eating and drinking, flags and fireworks, seven men rose early in the misty gloom to undo the previous day’s damage. As has become our Columbia status quo, it rained much of the night, rained during the workout, rained during the COT keeping the warm and damp pax well hydrated …
Five F3 Pax joined 700 odd Carolinian’s to celebrate the 4th of July by pounding the pavement for 4 miles around Forest Lake. Conditions: Getting steamy… 75 degrees, 91% humidity and rising up off the asphalt The Thang: The four mile race, advertised as “fast and flat,” begins with a 1/4 mile uphill grade on …
The 4th of July represents much that we hold dear as Americans… including the right to fartsacking when appropriate. In spite of the national holiday, or perhaps in respect for those who earned our precious freedoms, 12 pax met in the wet and sloppy gloom beneath the new SwampFox SF and Old Glory. It was also YHC’s virgin …
14 Columbia men met at the #Brickpile on Thursday to assert our independence and celebrate the Fourth of July. Sway led the downpainment. Conditions: 74 degrees and overcast (when will the rain stop?!?) Thang: Logos Loop with Pain Stations, running behind the shovel flag: Cat clinic: 10/10/10 merkins/squats/situps AMRAP in 5:00 (most got 5-6 sets) …
F3 Dads is taking over YMCA Camp Thunderbird the weekend of August 16 – 18! We will have full run of the campground with all the activities, air-conditioned cabins and meals prepared by the Y staff. This event is open to everyone from Charlotte to Columbia, Raleigh, Statesville and beyond. WHO: F3 Dads from across …
An AMBLE RECORD 13 Pax (even without many regulars) including 1 FNG posted today in the gloom for a choose your pace 5k. We broke up into roughly 3 groups ~8min, ~9min, ~10min mile since we had so many guys new to Amble and we needed course guides to keep the Pax on track. The Pax …
Men – in 30 days, 50 of us will be walking into the mouth of the beast they call the GRC. I wanted to send a few quick updates: Registration – if you have not registered with GORUCK, you must do so by 7/8 so we can get a final head with GORUCK. You …
25 pax thumbed their collective noses at the steady-falling rain in Columbia on Tuesday as Heartbreaker brought some steady-falling pain. Conditions: 73 and steady rain The Thang: Lap around School to Upper Field for COP: COP (all 4 count unless noted) Merkins X15 SSH X25 LBC X20 Flutter X41 (1/2 of 82nd) Imperial Walker X20 …
25 pax, including 1 FNG exited their vehicles in drizzly #TheSwamp for a #SwampFox workout led by virgin Q Twoadays that put to good use the heavier-than-normal bricks and new to F3 Columbia “slabs” all in the intermittent heavy rain. Conditions: 73 degrees with off and on steady to heavy rain. THE THANG: 1/2 School Loop warmup Mosey …
Bricks, Slabs and Rain give Pax that #Swampy FeelingRead More »
9 men left the women and children at home this morning and went looking for dinner in the rainy gloom and converged on KBC for another #SpeedMonday at #Amble. The Pax found out on arrival that they would be seeing how their conditioning level stacks up against college football players. The Pax were pleasantly surprised by the …
#Amble Report: #SpeedMonday Football Conditioning Test #110sRead More »
45 pax met at Dreher High School for the first ever “convergence” workout in Columbia. Three workouts were represented: Brickpile, SwampFox, and Amble. 5 FNGs were also on hand, though none fully appreciated the momentous occasion. Robber led the downPAINment. Conditions: 75 degrees and overcast The Thang: Warmup run to Heartbreaker’s Brickpile, Grab a Block, …
After a week of options in Columbia, #BrickPile or #SwampFox, eight resolute pax gathered in the gloom beneath the KBC tower to compare notes between the two bootcamp workouts. Staunch DHS regulars and recent converts to the CMS location traded war stories of the week in appreciation of now having choices in their T/Th routine. …
27 pax with 2 FNGs posted at The Brickpile on Thursday. They were greeted by Windmill who answered the call and made his maiden journey into the world of QIC. Conditions: 73 degrees and clear The Thang: Warmup lap around Dreher High School Circle Of Pain Jump Lunges x 30 Wide arm merkin x 30 …
Ya’ll, fo real, Swamp Fox don’t play. Twenty-Freakin-Eight with 6 FNGs showed up in The Gloom at Crayton Middle School this morning for a workout Q’ed by Stain. While this was his first F3 Q, to call this a virgin Q would be an insult to this combat-war-veteran-Infantryman-turned-half-Iron-Man-turned-dry-cleaning-business-manager-guy. Stain put the pax through it and the …
The VSF was planted with high expectations for the official #Amble #ShovelFlag currently in fabrication. “Easy” Wednesdays always draw a crowd and today was no different as 12 Pax posted for a clearly misnamed #Amble. With the 4th of July Born-In-The-USA race on the horizon, the now well known 4 mile loop around the Lakes Katherine …
24 Pax showed up for the original Columbia F3 beatdown (newly renamed “The Brickpile”). We were all excited for the first day of the split (launch of Swampfox) and even more excited when we recieved the news that they had 22 strong. This sets a new one day record of 46 (eclipsing the existing by …
Twenty two men, including 5 FNGs, kicked the tires and took the brand spankin new Swamp Fox for a spin this morning in The Gloom. Some may have expected a nice “getting to know you” chatter-filled workout but they were mistaken as Chaser led the pax on a Ring Run / Hill / Wall workout …
After a Sunday email and twitter notification of the location change 4 pax posted at Owen’s Field Track for a nice little way to burn off a nice little weekend. Conditions: 73 degrees, 94% humidity The Thang: 800m warmup Mile Repeats at faster than goal 5k race pace. Mile, walk/jog 400m recovery, Rinse and repeat …
33 of Columbia’s Finest assembled at Dreher High School for a bittersweet day as Beano took the Q for the final time before he departs for DC. The pax were warned well in advance of the impending doom, and Beano did not disappoint and delivered an epic beatdown. Farewell, brother. Conditions: A nice warm morning …
The Thang: 5 and 6 mile run: Promo, castanza and Fountain head : 5 miles in 42:36 Robber and Tajh : 5 miles 49:59 Kim Jung: 5 miles 50:49 Beno and Stent: 6 miles 48:59 COT Ball of Man Moleskin: Nerves set in when Tajh arrived for his first Amble to find Beano, FountainHead …
The humid gloom greeted 36 Columbia warriors dedicated to making a downPAINment on the day. Logo took the helm and steered us into a beatdown. Conditions: Clear and humid. The Thang: Logo’s Loop with Pain Stations: Station 1 SSH x 15 Merkins x 25 OYO Squats x 25 OYO SSH until everyone finished Station 2 …
12 pax were on hand this morning at Columbia’s Fort Jackson US Army base for a Change of Command ceremony honoring Lt. Colonel Chris “Beano” Forsythe who has been reassigned to the Eisenhower School for National Security in Washington, DC. The Thang: 12 F3ers were among around 100 civilian onlookers and about 250 members of …
A new high 12 pax ventured into the humid gloom for 4 miles through the #Lakes. Conditions: 74 degrees, 93% humidity The Thang: F3 Amble 4 mile loop. http://www.mapmyrun.com/us/forest-acres-sc/f3-amble-4-mile-route-211962985 Moleskin: -The group naturally split up with Sub Prime, a spunky Stent and new #Ambler Twoadays out front running about a 7:45 pace followed by a …
#Amble Report: New High 12 Pax Amble Through the #LakesRead More »
A mid-week record FORTY (as is 4-0) pax assembled in the comfortable gloom at Dreher High School on Tuesday as Tajh made his return to the Q. Two FNGs were on hand for their initial beat down. The Thang: COP Side Strattle Hop X 30 82nd Flutter Kicks x 50 Imperial Walker X 30 8 …
10 pax met at Kathwood Baptist Church prepared for some Amble road work, and Fountainhead did not disappoint. Conditions, Clear 75 degrees and 20% humidity. Thang: ½ mile warmup jog to Crayton Middle School (CMS) 2 X 55 yard sprint across endzone 2 X 30 second max out baby-suicides with sprint completion of last out/back. …
35 pax concluded a record-breaking attendance week at the Dreher High School proving grounds as Sway led the faithful through a vigorous workout. Conditions: 73 degrees and clear The Thang: Warmup Lap – Logos Loop (1 mile run) COP: SSH x25 IW x25 Squats x25 Mummy Kicks x25 LBC x20 Jungle Bois x18 Power Jumps …
5 F3 Columbia pax gathered at the Litchfield Beach family beach house of Adrian at 8am on a nice 73 degree morning for a Sweat-fest led by Chaser. Not exactly the #gloom. They were joined by a F3 Davidson brother and his 2.0 about halfway through the workout and the recognition by a fellow F3 …
In perhaps a record Friday #Amble turnout, 6 pax set off on our longest run yet – 6.13 miles around both lakes of Katherine. Perhaps rejuvenated by the “arctic blast” that set in overnight, spirits were high. Once the run began reality quickly set in for those not accustomed to longer runs. Due to time …
35 strong — including five FNG’s — were on hand on this hot, humid, and glorious June morning to bear witness to Robber’s debut as Qrusader In Charge. When he began with “10 Burpees,” we all knew he was ready. Conditions: 81 degrees (at 0545), clear, and humid The Thang: COP: 6 Rounds, EMOTM (Every …
A new #Amble record 11 pax (counting Noodle’s 4th grader 2.0 and 1 FNG) appeared this morning in the gloom at KBC. Unbeknownst to them they were getting ready to run a 5k race in an effort to see if our three speed workouts over the last three weeks (Interval 3 miles, Sprint workout at Crayton, Kathwood Hill workout) …
35 pax took to the soggy fields of Dreher High School for a station-to-station pain fest, concocted by Chaser on his way home from the beach. Conditions: 75 degrees with about 273% humidity The Thang: Mosey lap to Lower Field Station Exercises Dictated by Signs: Station 1 30 sec Merkins 30 sec CDD 30 sec …
7 pax gathered in the drippy gloom and tackled a #KathwoodHill workout. The runner’s adage is that hill work is speed work in disguise and 7 men got faster this morning. Conditions: 74 with 94% humidity The Thang: Amble at warm-up pace to the base of #KathwoodHill (.75 miles) Hill Repeats x 5: Up the …
#Amble Report: Its a #KathwoodHill kind of Monday MorningRead More »
29 pax posted on Saturday for Beano’s typical beating. Hot and painful — great way to start the weekend! Conditions: 75 degrees, clear, humid The Thang: Run from Dreher to Heathwood Park (about 1 mile), At Adger, Freddie x40. At park, SSH x40 Divide into two groups: Group 1: Pull ups and squats – do …
Only 2 brave souls ignored the weather forecast and showed up for the Friday Amble. We were greeted in the parking lot by the biggest fox I have ever seen.. It hung around despite Cesspool pulling into the parking lot and trotted off casually into the night #coolnatureintheearlygloom. Weather: Light drizzle and at 66 degrees.. Weather …
The early morning drizzle could not keep 31 Columbia men from their appointed downPAINment at Dreher High School. Heartbreaker was waiting to lead the beat down that used just about every feature of our AO. Conditions: 75 degrees, light rain The Thang: Warmup lap around school to Upper Field for COP: SSH x40, Rosy, Dolly, …
A record 10 pax posted this morning’s oven-like gloom at KBC for a 4 mile hill-filled loop around the Lakes. Not only was it 10 pax but several were first timers making it now 12 different Columbia pax that have participated in at least 1 Amble. Conditions: Seventy-freakin-five degrees and Ninety-freakin-percent humidity. The Thang: F3 …
Roscoe treated 31 early arrivals to a moving beatdown at Dreher High School. Familiar territory, epic downPAINment. The Thang: COP SSH X31 Sit-ups X30 OYO [Repeat x2] Merkins X15 X2 Mountain ClimbersX20 Jog from upper field to Adger – begin Logo’s Loop Run to intersection of Adger / Devereaux Burpees X10 Iron Cross X25 w/ …
Two of our guys strapped on helmets and took to the Fort for a long ride on Sunday morning. The Thang: Long, slow ride through Fort Jackson. Moleskin: This was the soft-launch for a regular group ride, spearheaded by Mandella. The intent is to keep a weekend long ride and add some mid-week pace rides. …
27 of Columbia’s finest assembled in the gloom of DHS knowing something was up but not exactly sure what. Conditions: 74 degrees, partly cloudy and 94% humidity The Thang — The Murph (modified) for time: Starting at Heartbreaker’s Brickpile, Run Logo’s Loop (1 mile plus a little) Return to the Brickpile for: 100 cinder block …
It was a sticky, wet gloom from overnight thunderstorms as 7 pax gathered at KBC parking lot for Fountainhead’s virgin solo Q. Many of the pax, still sore from Saturday’s Murph, likely wished for another comfortable amble around the lakes…they were disappointed as Fountainhead went back to his high school track roots for a comprehensive …
So Mission apparently killed F3 Columbia yesterday with his Women’s Health block work excercises. So this morning 99% of F3 Columbia’s regular pax (~40) marinated in their odiferous beds (#fartsacks) and rubbed Ben Gay on their sore little backs and hammies while 3 pax rose like phoenixes (?, phoenixii? phoenixians?) from the soreness on Berkley, …
We are only about a week out until the next CSAUP Event on the calendar – the Mountain Goat Challenge. There will not be a better Blue Ridge Relay training opportunity. Whether you are interested for that reason or just because you enjoy running up and over mountains, we are happy to help. Asheville is …
Mountain Goat Challenge / Highland Brewery Event UpdatesRead More »
29 faithful assembled in the gloom and were treated to a creative Mission-led beat down. Conditions: 65 and clear The Thang: COP SSH x15 Little arm circles x10f x10b High knees x15 Wide Merkins x7 LBC x20 Diamond Merkins x7 Flutter kicks x30 Mountain climbers x15 Imperial Walkers x15 Regular Merkins x10 Field Games Bear …
7 pax gathered in the cool yet sticky gloom this morning at KBC for a run of unknown length and substance. Soon they were on a nice litte three mile interval run to work on breaking through the mental and physical barriers to running faster. For many this was their first interval training and lessons …
33 pax met in the gloom for an off-the-cuff downPAINment delivered by Sway. Conditions: 68 degrees and partly cloudy The Thang: Warmup lap around school COP: SSH x20 Merkins x10 Regular Sit Ups x20 OYO Merkins x10 Switch Jacks x20 High knees x20 Merkins x10 Squats x20 Freddie x20 Merkins x10 Move to End Line …
23 Columbia Pax (with 1 FNG) met at Dreher High School anticipating a rigorous workout. We did not anticipate the obviously bad week from Beano, who reminded us all why he’s called “Major BS.” Condition: Overcast and 68 degrees The Thang: –Warm up run for ½ mile with Pain Stations: 40x (two count) Merkins 40x …
Four non-vacationing souls posted at the KBC in the chilly gloom for three miles o’ fun and a little calorie burn around Little Lake Katharine. Conditions: 57 degrees, 89% humidity The Thang: KBC, Forest Ridge, Quail, Portobello, Quail, Shady, Woodlake, Carter Hill, KBC Splinter 23:23 Chaser 23:36 Mission 23:45 Fountain Head 24:19
6 Pax gathered in the gloom this morning at KBC for the second official workout of F3 Columbia #Amble. The pax were given two choices: 3 miles with Fountain Head or 4 miles with Chaser. 2 went with the 3 mile and 4 with the 4 mile loop. The routes can be viewed here (3 mile: http://www.mapmyrun.com/routes/view/211966393 …
The same thing over and over beat down 34 pax this morning. Chaser — obviously needing to prove something — was relentless in cadence and intensity. Conditions: 68 and partly cloudy The Thang: School lap COP: Merkins x 10 LBC x 10 Rinse and Repeat x 5 (100 Merkins, 100 LBC) Partner up: Derkins x …
8 F3’ers and 1 FNG posted this morning for the hard launch of F3 Columbia Amble. This is a workout of a different color and the Pax had a nice run through the Lake Katharine neighborhood. While there will be challenging days of hill work and track work most of the workouts will be casual training …
Logo took leadership of the 31 men assembled at Dreher High School in the damp, Columbia gloom and quickly put the pax on notice: this is not play time. Conditions: Overcast at 78 degrees The Thang: Warm up lap around school COP at Upper field SSH x 30 Full sit-ups x 30 Merkins x 15 …
Born out of yet another party conversation about F3 (this time at Citadel Park for a Sunday School party) brothers-in-law FountainHead and Chaser devised a soft launch of F3 Columbia’s “Amble” workout in this morning’s sticky, drippy gloom. F3 Columbia “Amble” (referred to hereinafter only as “Amble”) will be running…and only running, no bricks, no blocks, …